Sports Nutrition Tips for Young Athletes

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Have young athletes in your family? Feeding them requires knowledge and planning. Not only do they need optimal nutrition for fueling and recovery from training, but they also must meet energy demands for growth and maturation. Help your kids refuel with the nutrients they need by focusing on family mealtimes before and after practice or game day.

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Nutrition for Everyday Athletes

• Focus on carbs for energy. Choose whole-grain bread, crackers, cereal, pasta and potatoes for lasting energy. Save sports drinks for an energy boost during endurance sports or training sessions lasting more than an hour.
• Spread out protein foods. Active bodies need protein to support growth and build and repair hardworking muscles. Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as eggs and whole-grain toast with fruit for breakfast or a sandwich with low-sodium deli meat on whole-grain bread with yogurt and raw veggies for lunch. Plant-based protein foods like tofu and beans also are great choices.
• Use caution with fatty foods. Fatty foods slow digestion, which is not ideal for an athlete facing a competition. Greasy, fried foods and fatty desserts are filling and may leave your athlete feeling tired and sluggish. Skip the fries or pizza before practice, and keep fat content on the light side.
• Eat with food safety in mind. Nothing will slow down your athlete more than food poisoning – having stomach cramps, nausea, vomiting or diarrhea after eating. Make sure you store snacks at proper temperatures to prevent spoilage. Keep cheese, yogurt, meat, eggs and salads made with mayonnaise in a refrigerator or cooler. Shelf-stable items such as nuts, granola bars and whole fruit can be tossed into a sports bag without a problem.
• Flow with fluids. Good hydration should begin early in the day before kids even set foot on the playing field. Stay hydrated by drinking plenty of water during the day leading up to a game, especially in the two to four hours before game time. Continue to drink during the game (about 1/2 cup every 15 minutes) and afterward to rehydrate after sweat loss. Water should still be kids' go-to drink for exercise that's under 60 minutes. Training sessions over an hour may require a sports drink to replace electrolytes lost through heavy sweating.
• Timing is everything. When you eat is just as important as what you eat. Your body needs two to three hours to digest a regular meal such as breakfast or lunch before an athletic event, while a small snack such as a granola bar can be eaten 30 minutes to an hour in advance. Load up at meals but don't overeat, and keep snacks light as you get closer to game time.
• Topping it off with milk. In addition to water, fat-free and low-fat milk also are smart ways to help young athletes meet their fluid needs. But that's not all. Just one cup of milk packs 8 grams of protein per serving. It also delivers important nutrients of which most young athletes don't get enough, such as calcium, which is critical for building strong bones, transmitting nerve impulses, and helping muscles contract, as well as potassium for fluid balance.

Eating right on game-day is your athlete's secret weapon for top-notch performance, whatever the sport. Here's a sample game day nutrition plan:

• Pre-game breakfast. Gather together the family for a pre-game breakfast about three hours before the event. Serve sliced and lightly grilled potatoes paired with scrambled eggs and fruit such as berries along with calcium-fortified 100% fruit juice or fat-free milk for a nutritious pre-game meal.
• Don't light-load or skip lunch. Many student athletes compete after school making lunch an essential fuel source. Lunch should be hearty and include foods from as many food groups as possible, such as whole grains, lean sources of protein, fruit, vegetables and low-fat dairy.
• During the game/practice. Make sure your child keeps hydrated before, during and after practices and competitions. Dehydration results when your child athlete fails to adequately replace fluid lost through sweating. Dehydration that exceeds 2 percent body weight loss harms exercise performance, so make sure your child is well hydrated throughout the game with small amounts of water. Remind your child to replace fluid losses after exercise with lots of water. Also look to foods such as bananas, potatoes and fat-free or low-fat yogurt or milk. They contain potassium and carbohydrates which are important to replenish after exercise.
• Post-practice or afternoon game snack. The hours after practice or a weekday competition may necessitate snacking before your family dinner. Make sure to have pre-prepared snacks ready when your kids arrive home hungry from a tough after-school practice or game. This can include sliced fresh fruit, low-fat yogurt and smoothies.
• Post-game family dinner. For a tasty and filling post-game family dinner, include all five food groups ― protein, grains, vegetables, fruits and dairy. Serve baked or broiled lean cuts of meat, poultry and seafood, such as chicken breast, salmon or tuna. Include whole grains, for example, whole-wheat pasta with a tomato or low-fat cheese sauce. Toss in vegetables or include a side green salad. Then, complete your meal with fruit for dessert, such as baked apples or pears accompanied by a glass of low-fat or fat-free milk. Or create an instant yogurt parfait with layers of low-fat vanilla yogurt, fresh, frozen or canned fruit, and crunchy whole-grain cereal.

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Men's Health and Dietary Supplements

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Food should be your first source of nutrients, including fruits, vegetables, whole grains, lean protein, low-fat or fat-free dairy products, nuts, seeds, beans and healthy fats. Following a balanced eating pattern is the best way to get the nutrients your body needs, including protein, vitamins and minerals.

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If you are not following a balanced eating pattern, getting enough sleep or physically active on a regular basis, you may not have good energy levels. When you're not getting all the nutrients you need or in the recommended amounts, your body also may have trouble fending off illness, and dietary supplements may be necessary for an additional nutrient boost. But before taking a supplement, talk with your health care provider. It's important to know about safety and usefulness of supplements before making a decision.

Safety of Dietary Supplements

Be careful when choosing supplements. While dietary supplements are under the purview of the U.S. Food and Drug Administration, they are regulated differently than conventional foods and drugs. Manufacturers do not have to prove a supplement is safe or even that it works before it is sold. The FDA can take action to remove or restrict the sale of a supplement only after it has been on the market and been proven unsafe.

The Role of Fortified Foods

Supplements don't only come in a bottle. Many foods including cereals, breads, pastas, energy bars and drinks are enriched or fortified with vitamins, minerals, herbs and amino acids ― the building blocks of proteins.

There are different reasons supplements may be recommended for men. They might include:

Bone Health: Calcium and vitamin D are key nutrients for bone health. If you fall behind on getting these nutrients, you may need a supplement separate from a regular multivitamin, since multivitamins usually do not contain enough calcium to meet recommendations.

• Men need 1,000 milligrams of calcium a day. Men older than age 70 need 1,200 milligrams a day, and teens need 1,300 milligrams a day.
• Men also need 600 IU of vitamin D each day. After age 70, this increases to 800 IU of vitamin D.

Eye Health: Carotenoids, such as lutein and zeaxanthin, may play a role in eye health. Focus on including fruits and vegetables such as kale, spinach, carrots, cantaloupe, sweet potatoes and broccoli into your day.

Foods should be factored in when considering a dietary supplement. Consuming too much of one nutrient may pose serious health threats. Consult a registered dietitian nutritionist to help evaluate your daily eating pattern prior to starting a supplement regimen.

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Pregnant ! Know the Food Safety Risks

Food Safety Risks for Pregnant Women

During pregnancy, women and their unborn children are at higher risk for food-borne illness, which is also known as food poisoning.

A woman’s immune system changes during pregnancy, making it harder to fight off certain harmful food-borne infections. Use the following tips to help reduce the risk of getting food poisoning.

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Wash Hands Often

It seems so simple, but it really does work. Proper hand-washing is one of the best ways to protect yourself and your family from getting sick. It’s one of the most effective ways to prevent the spread of germs, including those that cause the common cold and flu. Remember: wash your hands before, during and after meal preparation, and after using the bathroom, changing diapers, touching garbage, blowing your nose, coughing, sneezing or handling pets. Use warm, soapy water for at least 20 seconds. And use a clean, dry towel to dry your hands.

Practice Good Refrigerator Safety Habits

First, make sure your refrigerator is working efficiently. Set it to 40°F or cooler and your freezer to 0°F or below. Use a refrigerator thermometer to check it regularly.

Then, use your refrigerator properly. Put perishable foods in the refrigerator as soon as you get home from the store. Refrigerate leftovers within two hours. When outdoor temperatures reach 90°F or warmer, refrigerate leftovers within one hour. Discard perishable foods left at room temperature longer than these limits. Store foods in small, shallow containers (2 inches deep or less). Leftovers can generally be kept for three to four days or frozen for later use. You can also check the Is My Food Safe? app to determine how long to keep leftovers. Be sure to label leftovers to keep track of when they were made.

Thaw frozen foods in the refrigerator, in cold water (changing the water every 30 minutes to keep it cold) or in the microwave right before cooking. Do not leave frozen foods on the counter or in the sink to thaw, because that gives foods enough time at a “danger zone” temperature for harmful bacteria to grow.

Keep Raw Meats and Ready-to-Eat Foods Separate

Prevent cross-contamination by keeping raw foods separate from ready-to-eat foods. Use two cuttings boards: one strictly for raw meat, poultry and seafood; the other for ready-to-eat foods such as breads and vegetables. Wash cutting boards thoroughly in hot, soapy water after each use or place in dishwasher. Discard old cutting boards that have cracks, crevices and knife scars.

Cook Foods to Proper Internal Temperatures

Proper cooking temperatures kill harmful bacteria present in food. Always use a food thermometer to check the doneness of meat, poultry, seafood and other dishes. Some ready-to-eat foods require reheating before use. These foods include hot dogs, luncheon and deli meats and fermented and dry sausages. Always make sure to bring these foods to the proper internal temperature before eating.

Use the following guide when cooking food, to make sure items reach their safe internal temperatures:

• Beef, veal, pork and lamb steaks, roasts or chops: 145°F (then, allow to rest three minutes before carving or consuming)
• Ground beef, veal, pork, lamb: 160°F
• All poultry, chicken, turkey and duck: 165°F
• Casseroles: 165°F
• Egg dishes: 160°F
• Finfish: 145°F or until opaque and flakes with a fork
• Scallops: cook until flesh is milky white or opaque and firm
• Shrimp, lobster and crab: cook until shells turn red and flesh is pearly and opaque
• Clams, oysters and mussels: cook until shells open during cooking (do not eat any from unopened shells)
• Leftovers: reheat to at least 165°F
• Deli-style meats and hotdogs: heat to 165°F or until steaming hot
• Soups, gravies and sauces: bring to a boil
• Eggs: whether boiling, frying or scrambling, make sure the yolks and whites are firm, not runny

Foods to Avoid

In addition to good food safety habits, there are certain foods that pregnant women should avoid:

• Rare, raw or undercooked meats, poultry, fish and shellfish. This includes rare hamburgers, beef or steak tartare, sushi, sashimi, ceviche and carpaccio, and raw oysters.
• Fish containing high levels of mercury (swordfish, tilefish, king mackerel, shark, marlin, orange roughy, and big eye tuna)*
• Refrigerated smoked seafood, unless it is in a cooked dish and heated to an internal temperature of 165°F. Canned versions of smoked seafood are safe to eat.
• Unpasteurised dairy products such as "raw" milk and cheese. Some fresh soft cheeses should be avoided, including Feta, Brie, Camembert, blue-veined varieties and Mexican-style queso fresco, unless they are labeled as being made with pasteurized milk.
• Raw or undercooked eggs, including soft-cooked, runny or poached.
• Food items that contain undercooked eggs, such as unpasteurized eggnog, Monte Cristo sandwiches, homemade Caesar salad dressing, Hollandaise sauce, tiramisu and raw cookie dough or cake batter.
• Raw sprouts.
• Pre-made meat or seafood salads from the deli counter, including ham, chicken or tuna salad.
• Unpasteurised fruit and vegetable juices.
• Meat spreads or pate from the refrigerate section or deli counter.

Although certain forms of fish listed above pose risk during pregnancy, seafood provides omega-3 fatty acids and other nutrients that are valuable for a baby’s growth and development. The Dietary Guidelines for Americans recommend that women who are pregnant or breast-feeding consume 8 to 12 ounces of a variety of lower mercury seafood each week.

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Breast-feeding: you Losing Weight ?

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Breast-feeding requires extra nutrition, making healthy eating just as important post-pregnancy. Compared to women who are not, women who are exclusively breast-feeding use 400 to 500 calories daily to make the full amount of milk most babies need from birth to 6 months. Two-thirds of those calories should come from meals and snacks containing foods from all five food groups. The remaining calories come from the weight gained during pregnancy. While many women find breast-feeding helps them lose weight, weight loss varies among mothers depending on physical activity, the amount of weight gained during pregnancy and how much breast milk is produced.

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A slow, gradual weight loss of 1 pound per week or 4 pounds per month is a safe goal for breast-feeding moms who want to return to their pre-pregnancy weight. Women who eat less than 1,800 calories per day may reduce the amount of milk their bodies make. Stress, anxiety and fatigue also can decrease milk production. Do yourself and your baby a favor ― relax and sit down to eat three meals per day. Be sure to drink plenty of fluids and choose healthy snacks between meals. Moderate-intensity physical activity, such as brisk walking, also is good for you and will not reduce milk volume.

Choosing the Right Foods

Eating right while breast-feeding is not complicated and it does not need to be bland. Mothers from many cultures breast-feed successfully on a diet of widely varied foods. Follow these guidelines to reach a healthy weight while keeping your baby well-nourished.

• Eat a variety of foods from all five food groups. Visit ChooseMyPlate.gov to get a personalised eating plan for breast-feeding women.
• For protein, choose lean meat, skinless poultry, fish, shellfish, beans, eggs, nuts and seeds. Eat eight to 12 ounces per week of a variety of seafood from lower mercury sources. No more than 4 ounces per week of albacore (white) tuna, halibut and mahi mahi are recommended. Avoid fish with high mercury levels, such as shark, swordfish, king mackerel and tilefish.
• Eat colourful fruits and vegetables. Fill half your plate with vegetables and fruit at lunch and dinner, and include fruit and vegetables in snacks. Focus on whole fruits, so limit juice to 1 cup per day and make sure it’s 100-percent juice.
• Include three servings of low-fat or fat-free milk, yogurt or cheese each day. If you aren't able to tolerate milk, try lactose-free milk or calcium-fortified soy milk.
• Choose whole-wheat bread, brown rice and whole-wheat pasta more often than refined grains.
• Use healthful oils, such as olive and canola oil, but in small amounts since they can amount to extra calories.
• Drink enough water and decaffeinated unsweetened beverages to quench your thirst. While you are breast-feeding, your need for fluids increases. Limit caffeine-containing beverages ― including coffee, tea and soft drinks ― to three or fewer 8-ounce cups a day.
• Make smart food choices that are low in “empty calories.” Empty calories are found in foods and beverages high in added sugars or solid fats including soft drinks, desserts, fried foods and fatty meats.
• Vitamin and mineral supplements cannot replace a healthy diet. Talk with your doctor before taking any vitamin or mineral supplements.

If you have special nutrition needs, consult a registered dietitian nutritionist for a customised eating plan.

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Does Children's Need a Gluten Free Diet?

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Going gluten free is a popular diet trend among adults. So, might your child benefit from a gluten-free lifestyle?

Gluten is a protein found naturally in certain grains including wheat, barley and rye. Foods that contain gluten can also be used to alter the taste and texture of foods and may be added to everything from deli meats to french fries. For most children, gluten is completely harmless, with two exceptions. Children with celiac disease or with non-celiac gluten sensitivity must follow a gluten-free diet..

Celiac Disease and Non-Celiac Gluten Sensitivity

For kids with celiac disease, even the slightest morsel of gluten can spell trouble. The gluten triggers the release of antibodies which begin an assault on their bodies. These attacks damage the intestine, which makes it hard for kids to absorb the nutrients needed to grow and thrive. Gluten may also give these children gas, bloating and diarrhoea. Some kids with celiac disease lose weight, while others gain weight. Untreated, celiac disease also can lead to health problems such as anaemia, neurological disorders and osteoporosis.

Non-celiac gluten sensitivity, or NCGS, has similar symptoms to celiac disease but the reaction to gluten is thought to be less severe. For example, when these children consume gluten, their bodies don’t produce damaging antibodies.

If you suspect your child has celiac disease or NCGS, call your healthcare provider. Before going gluten free, get your child tested. In order for doctors to diagnose these conditions, your child should still be consuming gluten-containing foods, otherwise test results may not be accurate.

When a Child Needs a Gluten-Free Eating Plan

Currently, the only treatment for celiac disease or NCGS is to avoid gluten, which can feel extremely restrictive and be difficult for a child to follow. Birthday parties, sleepovers, eating out and even school snack time can be tricky for these kids. To make teachers and other school staff aware of this special nutrition need, complete a 504 Plan. This form documents for the school your child’s special needs related to celiac disease or NCGS. For example, the plan might require that school staff involved in the care and education of your child receive celiac disease training. The Celiac Foundation website has a free sample plan.

Because so many foods contain gluten, restricting it can affect your child’s nutrition. For example, kids who need to avoid gluten cannot eat many foods that are often enriched and fortified, such as cereals, bread and pasta. These items are often good sources of iron and B vitamins. So, how do you make sure your child gets the nutrients needed for good health? Meet with a registered dietitian nutritionist. A dietitian can work with you and your child to develop a gluten-free, balanced eating plan. The good news is, for children with celiac disease, following a gluten-free eating plan helps improve symptoms and return growth to normal.

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Vegiterian Children's Needs Supplement? Know the facts ..

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Vitamins and minerals are important for healthy growth and development in children. Children who eat a well-balanced diet usually do not need a vitamin or mineral supplement. However, some children are at risk for deficiencies and may need a supplement.

When to Supplement

Children who follow vegetarian or vegan diets may need to supplement with vitamin B12 since it's only found in animal-based foods. Children who have celiac disease are at a higher risk for nutritional deficiencies and may need supplements. Additionally, children who have a poor appetite, drink a lot of sugar-sweetened beverages, take certain medications or have chronic medical conditions that interfere with intake may need a supplement.

Important Considerations

Parents should strive for a well-rounded diet to ensure their child meets the daily recommended vitamin and mineral intakes. A balanced diet includes dairy or dairy alternatives, fruits and vegetables, whole grains and protein foods such as poultry, fish, eggs, nuts and legumes including beans and lentils. While all vitamins and minerals are important for growth and development, some are especially critical for children.

According to the American Academy of Paediatrics, most children do not get enough iron and calcium from their diets. Iron is found in beef, pork, turkey, beans and spinach. Iron helps build muscle and is needed to produce red blood cells. Signs of low iron levels include a lack of energy, nervousness and increased infections. Calcium is needed to grow healthy bones. It is found in milk, sardines and fortified plant-based beverages and juices, with smaller amounts in broccoli and spinach. A lack of calcium can lead to poor growth and osteoporosis later in life.

Other vitamins of concern are vitamin D, vitamin A and the B vitamins. Vitamin D controls the absorption of calcium and aids in the development of bones and teeth. Vitamin D is produced in the body after sunlight exposure and found in some foods, including fortified dairy and dairy alternatives, egg yolks and fish oils. Children who consume less than 32 ounces of vitamin D-fortified milk or dairy alternatives daily may need a supplement to meet recommended amounts. Excessive intake is not beneficial and drinking more than 32 ounces of milk can cause low iron in the body. B vitamins help with metabolism and energy and are found in animal products such as meat, eggs and dairy, as well as nuts, beans and soybeans. Vitamin A is important for normal growth and promotes healthy skin and eyes, immunity, and tissue and bone repair. Good sources include yellow and orange vegetables, milk, cheese and eggs.

Seek Advice First

Discuss supplements with your child's health care provider before giving them to your child. Taking large amounts of vitamins that exceed the recommended daily amount can be toxic and lead to symptoms such as nausea, headaches or diarrhoea. Always store supplements out of reach from children. Thousands of children are taken to the emergency room each year after taking a vitamin or mineral while unsupervised. Supplement bottles are not required to have child-proof lids. In addition, supplement ingredients are not as closely monitored as prescription drugs by the Food and Drug Administration, so always practice caution when supplements are in the home with small children.

While there are circumstances when supplements may be needed, getting vitamins and minerals through food and drink should be the goal for growing children. If you feel your child may need a supplement, consult their health care provider.

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Vegetarians: Tips For Dining Out around the world

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Dining out can be a challenging experience for vegans and vegetarians. Some restaurants aren't vegetarian or vegan friendly, while others may not highlight their meatless options. Further complicating the matter is that vegetable dishes might be cooked with ingredients vegetarians avoid, including butter, chicken or meat stock and gelatine. The good news is restaurants are adding or expanding vegan and vegetarian menu options in response to customer requests.

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Keeping a few helpful tips in mind can make dining away from home a more rewarding experience for vegans and vegetarians.

Menus

• For starters, check menus for symbols such as a v or a leaf marking dishes as vegetarian or vegan. When in doubt, ask the wait staff. Increasingly, servers are being trained to meet the needs of non-meat eaters.
• Don't be afraid to make a special request. Some chefs will prepare a dish that is not on the menu, or modify a dish so it fits your preferences. Or, consider ordering vegetable appetisers or side dishes as your main course. At weddings, work functions or other catered events, request a vegetarian meal in advance or ask the wait staff to exchange the meat on your plate for beans or vegetables.

Fast Food

• Finding meatless options at fast food restaurants can be challenging, but many restaurants now have salad menus and sandwiches with vegetable or meat substitute fillings. Breakfast items often are vegetarian friendly, especially for lacto-ovo-vegetarians.

Dinner Party

• Dining at a friend's house? This can be tricky if only one main course is served. If you are invited to someone's house for a meal, let your host know in advance about which foods you do not eat. You also can offer to bring a vegetarian dish to share.

Travel

• Airlines, trains and cruise ships are increasingly working to meet the needs of their vegetarian clientele. Before you plan a trip, check with transportation groups to see if they offer vegetarian options. Often you can find vegetarian meals, fruit plates and vegan and lacto-ovo vegetarian menu options. When in doubt, pack vegetarian snacks such as nuts and dried fruit, Baked Gram also be a good option.

Global Cuisine

• Global cuisine restaurants often are ideal for vegetarians. Asian menus, such as Indian, Chinese, Japanese, Thai and Vietnamese, feature a variety of meatless options including rice and noodle dishes containing vegetables and tofu. However, if you do not eat fish, ask the wait staff whether dishes contain fish or oyster sauce. South Asian cuisines, including Indian, Sri Lankan, Burmese, Pakistani and Nepali, are known for meatless dishes using breads, lentils, beans, rice, curried vegetables and yogurts. If you do not consume dairy, ensure your dishes are prepared in vegetable oil instead of common ingredients such as ghee (clarified butter), cream and paneer (a type of cheese).
• Italian, Greek and Middle Eastern foods offer many meatless options such as pasta primavera, pasta marinara, falafel, couscous, minestrone soup, eggplant dishes, Greek salads and tabbouleh. Olives and feta cheese are high in sodium and should be limited if you're on a low-sodium diet. Mediterranean restaurants sometimes use large amounts of oil for sautéed dishes, dressings and sauces, which add fat and calories to food. Keep this in mind when making your menu selection.
• Vegetarian-friendly Mexican cuisine may include burritos, fajitas, tacos, enchiladas, quesadillas and tamales made using rice, beans and cheese. Spanish rice, guacamole and salsa also are vegetarian (be sure rice isn't made using chicken stock). Refried beans may contain lard, so ask the restaurant staff if you are concerned. If you do not eat dairy, order dishes without cheese and sour cream.

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