Nutrition

How to Get Them to Eat Right

by Sabine Weber

An athlete needs to pay attention to nutrition to enhance athletic performance no matter what the age. But unlike adults, young athletes need to also provide for growth and development. Children and adolescents have different needs than adults. Adults need to educate children on a balanced diet to ensure specific foods or nutrients are consumed, i.e. essential fats that may be needed for energy, growth, and development. Carbohydrates are not better than proteins and proteins are not better than fats. Focusing on “one” nutrient being better than another is dangerous and may lead to nutrient deficiencies. It is all about balance, variety, and moderation. It is still important to have all food groups to get adequate nutrients.

SPECIAL NEEDS FOR THE GROWING ATHLETE
Protein
Protein requirements are higher during childhood and adolescence. Extra protein is needed for growth and development of body organs and tissues. In addition, protein is essential for building and repairing muscle, red blood cells, hair and other tissues, and for synthesizing hormones and enzymes. It is also a source of calories and can be used for energy if inadequate carbohydrates are available. Protein rich foods include tofu, beans, nuts, dairy, fish, poultry, and lean meat. Protein needs range from 1-1.2 grams (gm) per kilograms (kg) of body weight for most children and adolescents. Three servings of protein per day is a great goal. Try to have something each meal. A serving size is a piece of meat, chicken, or fish the size of a deck of cards, 1/2 cup of beans, or 2 tablespoons of nuts, seeds or nut butters.

Energy
Children use 10-25 percent more energy per kilograms of body weight than adults do during activity. Children and adolescents also use more fat and less carbohydrate during prolonged exercise. Therefore, the typical sports diet of 60 percent of calories from carbohydrate and 25 percent of calories from fat may not be indicated for children and adolescent athletes.

Carbohydrates are our main source of energy and are essential to fuel muscles and the brain. They come from foods that are made from sugar, starches and fiber.

Healthy Carbohydrates: Healthy carbohydrates come from whole foods such fruits, vegetables, whole grains and beans. For the young athlete, 50 percent of calories should come from carbohydrates. Try to encourage whole foods and less sugar or processed foods from candy, chips, white breads and pasta. Encourage up to 10 servings of fruits and vegetables and greater than 6 whole grains that include oatmeal, whole grain or sprouted grain bread and brown rice, to name a few. A serving is usually 1 piece, slice, or 1/2 cup.

Restricted fat diets are not indicated for these athletes, as fat is also essential for growth and development and a major energy source. Fat is essential to store and transport fat soluble vitamins A, E, D and K through the bloodstream, to grow and maintain healthy skin and hair, to cushion body organs and protect them from injury, to protect cell walls, it also forms a layer under your skin for insulation. They provide essential fatty acids (alpha-lanoline and linoleic are omega-3 and omega-6 fatty acids essential for growth and development). It is a source of stored energy burned during low-level activity such as sleeping or reading, and long-term activity like running and biking. The majority of fat should come from unsaturated fats from fish, olives, nuts, seeds, soy, avocado and their oils.

Healthy fats: Fats are one of the most important ingredients for proper growth and long-term health. Thirty percent of calories should come from fats. Use almond and peanut butter on toast and fruit, add nuts or seeds to trail mixes, breakfast cereals, salads and rice dishes, snack on olives and use a ripe avocado in place of mayonnaise. A good start is 6-8 added teaspoons of healthy fats per day.

Fluids and Electrolytes
Water is an essential substance that makes up about 60-75 percent of body weight. Water stabilizes body temperature, carries nutrients to and waste away from cells, and is needed for cells to function. Our thirst mechanism often underestimates actual fluid requirements during prolonged exercise. Dehydration may occur even when an abundance of fluids are consumed. Inappropriate fluid intake may also result in electrolyte insufficiency. By the time children have become thirsty, they have probably lost most important electrolytes and most likely are dehydrated. Children may also stop drinking before fluid needs are met. Often children will not drink enough water but when flavored beverages are offered better success may be achieved.

Fluids: During the hot summer months make sure there are plenty of fluids around. Encourage low sugar fluids throughout the day, which include sun ice tea, real lemonade, seltzer water with a splash of your favorite juice, and of course, water. Juices and sports drinks also provide a source of calories needed for energy during levels of high activity. Sports drinks can be used on days of long activity and high temperatures to replete sodium and potassium. Of course, the amount of fluid depends on weight and activity level but intake may need to be as a much as 45 milliliters per kilogram of body weight.

TIPS TO IMPROVE NUTRIENT INTAKE FOR YOUNG ATHLETES

--Have the young athlete participate in meal planning and shopping.

--Have foods ready in the refrigerator that can be thrown together quickly and reheated. Make sure there is a bowl of salad available ready to have tuna, chicken, beans, or cheese tossed on it and you have a meal.

--Make casseroles, burritos, salads (bean) and other foods in advance so they are available and easy to just heat up.

--Vary the fruits and protein choices week to week so no one gets tired of the same foods.

--Have the family try different healthy foods weekly at meal time. Don’t separate the healthy foods as considered “health foods” for the young athlete. This may cause resistance.

--Have easy foods to “grab and go” for snacks and meals.

Good Examples
Breakfast: Multigrain pancakes, oatmeal with blueberries, raspberries and nuts or seeds, yogurt with grape nuts and fresh fruit, peanut butter or almond butter on whole grain bread, fruit smoothies made with milk, nonfat dry milk, frozen yogurt, and fresh fruit; eggs and sprouted grain bread, whole grain waffles with fresh fruit.

Lunch: Wrap sandwiches filled with vegetables, cheese, beans, lean turkey, fish, bean salads, burritos that can be quickly heated, nut butters on whole grain bread, fruit salad with cottage cheese and sunflower seeds.

Dinner: Make your own healthy versions of fajitas, pizzas, stir frys and subs. The grill is great for quick, healthy great tasting meals in the summer. Try whole wheat or brown rice pasta with ground turkey, meatless meatballs, shrimp or grilled vegetables.

Snacks: fruits, sorbet, trail mixes, cottage cheese and fruit, peanut butter or cheese and crackers or celery.

Children have different needs and often listen to what parents, teachers, and coaches say about nutrition. At a young age, if they hear fat is bad they might start believing it. It starts with education and providing the foods to the athlete so choices are available. How do you make them understand without forcing them? Having quick and easy healthy foods along with nutrition education on how it relates to sports is important for young athletes.

Black Bean and Jalapeno Pizza
From 1001 Low-Fat Vegetarian Recipes by Sue Spitler
Serves 4-6. Calories 191, fat 3.3 gm, saturated fat 1.5 gm, cholesterol 10.1 gm, sodium 334 milligrams, protein 9.9 gm, carbohydrates 30.3 gm.

Olive oil cooking spray
4 flour tortillas
1-cup red tomato salsa
1-cup black beans
1/3-cup pickled sliced jalapeno chilies
1-cup shredded reduced fat cheese

Spray a 12-inch pizza pan with olive oil spray. Spread 3/4-cup salsa on tortillas. Lightly mash black beans with remaining 1/4-cup salsa. Spoon over tortillas, then sprinkle Jalapeno chilies and cheese over it. Bake 425 degrees until crust is browned, 15-20 minutes.

Sabine Weber (adknutrition@msn.com) is a registered dietitian and certified nutritionist, and owner/operator of Adirondack Nutrition Consulting and Bean’s Goods in Lake Placid. She enjoys hiking, running, biking, rock climbing, skiing and snowshoeing.

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