Aug 22, 2019 / General News
Laying a Solid Nutrition Foundation for Adolescents and Young Athletes
With the start of the new school year upon us, it is important to fuel active children and young athletes’ bodies with the proper food. From healthy snacks to making sure you are drinking enough water, our team has the tips on setting your adolescent up for success. We sat down with the hospital’s sports dietitian Taylor Morrison, M.S., R.D., CSSD, L.D., to learn more about nutrition and the importance of giving your body the right amount of energy.
Consistent Meals & Snacks
- Three meals a day
- One to two or more snacks a day (depending on the athlete, sport and training level)
Variety of Foods From All Food Groups
- Food groups: protein, fruit, vegetable, grains/starch, dairy, fat
- At least three different food groups per meal
- At least two different food groups per snack
- EXCEPTION = during training or competition
Adequate Fluid Intake
- Drink with and between meals and snacks
- Check urine color. The goal is a lighter color like lemonade. A dark color, like apple juice, means you may be dehydrated.
Positive/Healthy Food Attitude
- Food is here to fuel, improve performance and prevent/help heal from injury
- Notice hunger, satiety and how different foods work with training and competition
Breakfast Ideas
- Greek yogurt + whole grain granola + blueberries
- Whole Grain English muffin + nut or seed butter + fruit
- 2 Eggs + slice of whole grain toast with jelly
- 1 cup instant oatmeal + nut or seed butter + banana slices and / or a yogurt
- Pre-made egg muffins + fruit
- Peanut butter & jelly sandwich
- Whole grain waffle spread with nut or seed butter & sliced strawberries
- Granola bar + low-fat yogurt
Snack Ideas |
Eating on the Run |
General: 2 out of 5 food groups
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Rule of Thumb: 3 out of 5 food groups Homemade Lunchable 1
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