KidFit Online

All kids need to eat balanced meals and have a healthy diet. But should that balance change for kids who play on a sports team or work out? Maybe.

Kids need to eat the right amount and mix of foods to support that higher level of activity, but that mix might not be too different from a normal healthy diet. Eating for sports should be an extension of healthy eating for life.

Nutritional Needs of Young Athletes

Many “sports” foods and drinks, like energy bars and gels, are marketed to athletes, but most don’t need them to meet their energy needs. While these products don’t have magic ingredients that will improve sports performance, they can be handy when kids don’t have time for a healthy meal or snack.

Because athletic kids are particularly reliant on the nutrients that a balanced diet can provide, it’s usually not wise for them to diet. In sports where weight is emphasized, such as wrestling, swimming, dance, or gymnastics, kids may feel pressure to lose weight. If a coach, gym teacher, or another teammate says that your child needs to go on a diet, talk to your doctor first. If your doctor thinks your child should diet, you’ll work together or with a nutritionist to develop a plan that allows your child to lose weight in a safe and healthy way.

Kids who healthy, well-balanced meals and snacks are probably getting the nutrients needed to perform well in sports. The Food Guide Pyramid can provide guidance on what kinds of foods and drinks to include in your child’s meals and snacks.

But kids and teens who are involved in all-day competitions or strenuous endurance sports (like rowing, cross-country running, or competitive swimming) that can involve 1½ to 2 hours or more of activity at a time, may need to consume more food to keep up with increased energy demands.

Most athletes will naturally eat the right amount of food their bodies need. But if you’re concerned that your child is getting too much or too little food, check in with your doctor.

In addition to getting the right amount of calories, it takes a variety of nutrients to keep young athletes performing at their best:

• Vitamins and minerals: Kids need a variety of vitamins and minerals. Calcium and iron are two important minerals for athletes. Calcium helps build strong bones to resist breaking and stress fractures. Calcium-rich foods include dairy products like milk, yogurt, and cheese, as well as leafy green vegetables such as broccoli. Iron helps carry oxygen to all the different body parts that need it. Iron-rich foods include red meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and whole grains.
• Protein: Protein is needed to build and repair muscles, but most kids get plenty of protein through a balanced diet. Strong muscles come from regular training and exercise and too much protein can lead to dehydration and calcium loss. Protein-rich foods include fish, lean red meat and poultry, dairy products, nuts, soy products, and peanut butter.
• Carbohydrates: Carbs provide energy for the body. Some diet plans have urged weight-conscious adults to steer clear of carbs, but for a young athlete they’re an important source of fuel. There’s no need for “carb loading” (eating a lot of carbs in advance of a big game), but without carbs in their diet, kids will be running on empty. When you’re choosing carbs, look for whole-grain foods like whole-wheat pasta, brown rice, whole-grain bread and cereal, and plenty of fruits and vegetables.

Drink Up!

It’s important for young athletes to drink plenty of fluids to prevent dehydration, which can zap strength, energy, and coordination and lead to heat-related illness. Even mild dehydration can affect athletic performance.

Thirst is not a reliable indicator of hydration status so experts recommend that kids drink water or other fluids every 15 to 20 minutes during physical activity. It’s important to drink afterwards to restore fluid lost through sweat.

Although many sports drinks are available, plain water is usually enough to keep kids hydrated. Sports drinks are designed to provide energy and replace electrolytes — such as sodium and potassium — that athletes lose in sweat.

Sports drinks are a good choice if kids are active for more than 1 hour because after exercising for 60 to 90 minutes, the body has used up its readily available sources of energy. Sports drinks are also a good alternative if kids aren’t drinking enough water.

Diluted juice is another option but avoid carbonated beverages that can upset the stomach.

The bottom line is that for most young athletes, water is the best choice for hydration. After the activity, carbohydrates and electrolytes can be replenished.

Pressures Facing Athletes

Some school-age athletes face unique pressures involving nutrition and body weight. In some sports, it’s common for kids to feel they need to radically increase or reduce their weight to reach peak performance.

In sports where weight or appearance is emphasized, such as wrestling, swimming, dance, or gymnastics, kids may feel pressure to lose weight. Because athletic kids need extra fuel, it’s usually not a good idea for them to diet.

Unhealthy eating habits, like crash dieting, can leave kids with less strength and endurance and poorer mental concentration. Similar performance issues can come up when kids try to increase their weight too fast for sports where size matters, such as football or hockey. When a person overeats, the food the body can’t immediately use gets stored as fat. As a result, kids who overeat may gain weight, not muscle, and their physical fitness will be diminished.

If a coach, gym teacher, or teammate says that your child needs to lose or gain weight, or if you’re concerned about your child’s eating habits, talk to your doctor. The doctor can work with you and your child or refer you to a dietician to develop a plan that allows your child to work on the weight in a safe and healthy way.

Game Day

It’s important for kids to eat well on game days. The meal itself should not be very different from what they’ve eaten throughout training.

A meal 3 hours or more before activity should have plenty of carbs and a moderate amount of protein but be low in fat because fat takes longer to digest, which can cause an upset stomach. High-fiber foods may also cause some stomach upset, so it’s best to avoid these foods until after the game.

If kids eat less than 3 hours before game or practice, serve a lighter meal or snack that includes easy-to-digest carbohydrate-containing foods, such as fruit, fruit or vegetable juice, crackers, or bread.

After the game or event, experts recommend eating carbs (fruit, pretzels, a sports drink, etc.) within 30 minutes after intense activity and again 2 hours later. Your child’s body will be rebuilding muscle tissue and replenishing energy stores and fluids for up to 24 hours after the competition. So it’s important that the post-game meal be a balance of lean protein, carbs, and fat.

And remember, when packing your child’s bag for the big day, add a water bottle or sports drink.

Meal and Snack Suggestions

A good breakfast for young athletes might include low-fat yogurt with some granola and a banana, or whole-grain cereal and milk with sliced strawberries. Try bean burritos with low-fat cheese, lettuce, and tomatoes or a turkey sandwich and fruit for lunch. For dinner, serve grilled chicken breasts with steamed rice and vegetables, or pasta with red sauce and lean ground beef, along with a salad. Good snacks include pretzels, raisins, crackers, string cheese, or fruit.

It’s important to feed your child healthy meals and snacks consistently, even during the off-season. This will provide a solid foundation during times of competition.

Reviewed by: Mary L. Gavin, MD
Date reviewed: August 2008

Featured on KidsHealth.com

http://kidshealth.org/parent/nutrition_fit/fitness/feed_child_athlete.html#

When it comes to hydrating kids, particularly those who play sports, there’s a dizzying array of sodas, juices, tea and coffee drinks, and bottled waters to choose from. And there’s another category of beverages that’s causing a buzz: power drinks.

Power drinks can include anything from sports beverages to vitamin waters to “high-energy” supplement drinks. What they all have in common is added ingredients that say they “do” something extra, whether it’s increase energy and alertness, boost nutrition, or even enhance athletic performance. But are they right for your child?

Evaluating the Choices

Everyone needs to stay hydrated to stay healthy, and you can’t go wrong giving your child plain water. But what about when your child plays sports? Does he or she need something extra to avoid dehydration?

Not necessarily. The average child athlete can and should get all the necessary nutrients and hydration by eating healthy foods and drinking plenty of water before, during, and after exercise. During games and competitive events, drinks should be available at all times and regular water breaks should be scheduled about every 15 or 20 minutes. The amount of water an athlete needs can vary depending on the child’s age, weight, intensity of the activity, and weather conditions.

Soda is not recommended for hydration during sports and should be avoided because it contains excess sugar, which can lead to weight gain. What’s more, the carbonation can upset your child’s stomach. Soda also often contains caffeine, which acts as a diuretic (something that causes frequent urination) and may promote instead of prevent dehydration.

As for the other choices on the market today, here’s a closer look at the ingredients they contain and how they measure up:

Sports Drinks

Sports drinks may be beneficial if your child participates in endurance sports that last longer than an hour (such as long-distance running and biking, or high-intensity exercise such as soccer, basketball, or hockey). These drinks contain carbohydrates (sugar), which can provide an immediate source of energy at a time when the body’s stores are becoming depleted. Sports drinks also contain electrolytes like sodium and potassium, which the body loses through sweat, that are necessary to keep the body’s fluid levels in balance and for muscles to work properly.

Sports drinks are sweet, which may aid hydration in kids who otherwise wouldn’t drink during periods of intense activity. Of course, these drinks contain calories, too, and can increase the risk of excess weight gain — if your child is active and drinks these in moderation, this shouldn’t be a problem. However, sports drinks are not necessary for the casual athlete. If your sedentary child is a fan of sports beverages, consider sidelining these drinks in favor of plain water.

Vitamin Waters

These drinks, which are also known as fitness waters or enhanced waters, come in many flavors and contain various combinations of supplemental vitamins and minerals. They also often contain extra calories, artificial sweeteners, caffeine, or herbal ingredients whose effects have not been studied in children (such as ginseng or St. John’s wort).

Vitamin waters may look like a quick way to fill any nutrition gaps in your child’s diet, but these nutrients can come from a healthy meal or snack, too. Also, they can provide too much of a good thing, particularly if your child already takes a daily multivitamin. Getting more than the recommended daily allowance of some vitamins and minerals can be harmful to a child’s health. Keep in mind that the daily allowances listed on the label are recommendations for adults, not kids.

The best place for your child to get daily nutrients is from balanced meals. If you’re concerned that your child isn’t getting enough, talk to your child’s doctor, who may recommend a daily multivitamin formulated for kids.

Energy Drinks

These are becoming increasingly popular with middle- and high-school students who are looking for a competitive edge. And while some energy drinks are clearly labeled as unsuitable for children, others are specifically marketed to kids as young as 4, promising boosts in energy and nutrition as well as enhanced athletic performance.

Most energy drinks deliver a stiff dose of sugar and caffeine — sometimes as much caffeine as in 1 to 3 cups of coffee. Too much sugar can put your child in the fast lane to the dentist’s office and also contribute to weight gain. Excessive caffeine comes with its own set of problems — especially in younger kids, it can negatively affect attention and concentration.

Few studies have examined the effect of caffeine on children, but consider how you feel when you’ve had too much. Caffeine is indeed a stimulant — though a widely used and accepted one — and because children are smaller than adults and haven’t yet developed a tolerance to it, its effects on them may be more pronounced. As in adults, too much caffeine can cause:

• jitteriness and nervousness
• upset stomach
• headaches
• difficulty concentrating
• difficulty sleeping
• frequent urination

Many of these drinks also contain additional ingredients whose safety or effectiveness has never been tested in children — including herbal supplements, guarana (a source of caffeine), and taurine (an amino acid thought to enhance performance).

The bottom line is this: Energy drinks offer no real health or performance benefit for kids. Children who participate in sports should learn that they can improve their game through hard work and practice — values that will serve them well both on and off the field. Encouraging kids to believe that they need something “extra” to perform at their best is a slippery slope that may lead to the use of other performance-enhancing substances.

Remember that if it sounds too good to be true, it probably is. Be critical when reading labels, and talk to your child’s doctor if you have any questions or concerns. And teach your child not to be so quick to believe the hype when it comes to power drinks. For athletes and non-athletes alike, nothing beats a well-balanced diet. Most kids who eat well, stay hydrated, and get enough physical activity and rest will have plenty of energy — naturally.

Reviewed by: Mary L. Gavin, MD
Date reviewed: April 2008

Featured on KidsHealth.com

http://kidshealth.org/parent/food/general/power_drinks.html?tracking=P_RelatedArticle#

When should I schedule my child’s first trip to the dentist? Should my 3-year-old be flossing? How do I know if my child needs braces? Many parents have a difficult time judging how much dental care their children need. They know they want to prevent cavities, but they don’t always know the best way to do so.

When to Start Caring for a Child’s Teeth

Proper dental care begins even before a baby’s first tooth appears. Remember that just because you can’t see the teeth doesn’t mean they aren’t there. Teeth actually begin to form in the second trimester of pregnancy. At birth your baby has 20 primary teeth, some of which are fully developed in the jaw.

Running a damp washcloth over your baby’s gums following feedings can prevent buildup of damaging bacteria. Once your child has a few teeth showing, you can brush them with a soft child’s toothbrush or rub them with gauze at the end of the day.

Even babies can have problems with dental decay when parents do not practice good feeding habits at home. Putting your baby to sleep with a bottle in his or her mouth may be convenient in the short term — but it can harm the baby’s teeth. When the sugars from juice or milk remain on a baby’s teeth for hours, they may eat away at the enamel, creating a condition known as bottle mouth. Pocked, pitted, or discolored front teeth are signs of bottle mouth. Severe cases result in cavities and the need to pull all the front teeth until the permanent ones grow in.

Parents and child care providers should also help young children develop set times for drinking during the day as well because sucking on a bottle throughout the day can be equally damaging to young teeth.

Pediatric Dentists

You may want to take your child to a dentist who specializes in treating kids. Pediatric dentists are trained to handle the wide range of issues associated with kids’ dental health. They also know when to refer you to a different type of specialist such as an orthodontist to correct an overbite or an oral surgeon for jaw realignment.

A pediatric dentist’s primary goals are prevention, heading off potential oral health problems before they occur, and maintenance, ensuring through routine checkups and proper daily care that teeth and gums stay healthy.

Preventing Cavities

The American Dental Association (ADA) recommends that a child’s first visit to the dentist take place by the first birthday. At this visit, the dentist will explain proper brushing and flossing techniques (you need to floss once your baby has two teeth that touch) and conduct a modified exam while your baby sits on your lap.

Such visits can help in the early detection of potential problems, and help kids become accustomed to visiting the dentist so they’ll have less fear about going as they grow older.

When all of your child’s primary teeth have come in (usually around age 2½) your dentist may start applying topical fluoride. Fluoride hardens the tooth enamel, helping to ward off the most common childhood oral disease, dental caries, or cavities. Cavities are caused by bacteria and food that are left on the teeth after eating. When these are not brushed away, acid collects on a tooth, softening its enamel until a hole — or cavity — forms. Regular use of fluoride toughens the enamel, making it more difficult for acid to penetrate.

Although many municipalities require tap water to be fluoridated, other communities have no such regulations. If the water supply is not fluoridated, or if your family uses purified water, ask your dentist for fluoride supplements. Even though most toothpastes contain fluoride, toothpaste alone will not fully protect a child’s mouth. Be careful, however, since too much fluoride can cause tooth discoloration. Check with your dentist before supplementing.

Discoloration can also occur as a result of prolonged use of antibiotics, as some children’s medications contain a large amount of sugar. Parents should encourage children to brush after they take their medicine, particularly if the prescription will be long-term.

Brushing at least twice a day and routine flossing will help maintain a healthy mouth. Kids as young as age 2 or 3 can begin to use toothpaste when brushing, as long as they are supervised. Kids should not ingest large amounts of toothpaste — a pea-sized amount for toddlers is just right. Parents should always make sure the child spits the toothpaste out instead of swallowing.

As your child’s permanent teeth grow in, the dentist can help seal out decay by applying a thin wash of resin to the back teeth, where most chewing occurs. Known as a sealant, this protective coating keeps bacteria from settling in the hard-to-reach crevices of the molars.

Although dental research has resulted in increasingly sophisticated preventative techniques, including fillings and sealants that seep fluoride, a dentist’s care is only part of the equation. Follow-up at home plays an equally important role. For example, sealants on the teeth do not mean that a child can eat sweets uncontrollably or slack off on the daily brushing and flossing — parents must work with kids to teach good oral health habits.

If Your Child Has a Problem

If you are prone to tooth decay or gum disease, your child may be at higher risk as well. Therefore, sometimes even the most diligent brushing and flossing will not prevent a cavity. Be sure to call your dentist if your child complains of tooth pain. The pain could be a sign of a cavity that needs to be treated.

New materials have given the pediatric dentist more filling and repair options than ever before. Silver remains the substance of choice for the majority of fillings in permanent teeth. Other materials, such as composite resins, also are gaining popularity. Composite resins bond to the teeth so the filling won’t pop out, and they can be used to rebuild teeth damaged through injury or conditions such as cleft palate.

Tooth-colored resins are also more attractive. But in cases of fracture, extensive decay, or malformation of baby teeth, dentists often opt for stainless steel crowns. Crowns maintain the tooth while preventing the decay from spreading.

As kids grow older, their bite and the straightness of their teeth can become an issue. Orthodontic treatment begins earlier now than it once did, but what once was a symbol of preteen anguish — a mouth filled with metal wires and braces — is a relic of the past. Kids as young as age 7 now sport corrective appliances. Efficient, plastic-based materials have replaced old-fashioned metal contraptions.

Dentists now understand that manipulation of teeth at a younger age can be easier and more effective in the long run. Younger children’s teeth can be positioned with relatively minor orthodontia, thus preventing major orthodontia later on.

In some rare instances, usually when a more complicated dental procedure is to be performed, a dentist will recommend general anesthesia be used.

Parents should make sure that the professional who administers the medicine is a trained anesthesiologist or oral surgeon before agreeing to the procedure. Don’t be afraid to question the dentist. Giving your child an early start on checkups and good dental hygiene is an effective way to help prevent this kind of extensive dental work. Encouraging your child to use a mouth guard during sports can also prevent serious dental injuries.

As your child grows, plan on routine dental checkups anywhere from once every 3 months to once a year, depending on the dentist’s recommendations. Limiting intake of sugary foods and regular brushing and flossing all contribute to your child’s dental health. Your partnership with the dentist will help ensure teeth healthy and a beautiful smile.

Reviewed by: Lisa A. Goss, RDH, BS, and Garrett B. Lyons Sr., DDS
Date reviewed: April 2007

Featured on KidsHealth.com

http://kidshealth.org/parent/general/teeth/healthy.html#

Studies have shown that poor dental hygiene leads to obesity and other health problems.

• Have your child brush their teeth at least twice a day, once after waking and once before bed.  Establishing a routine helps!
• Have your child smile for you so that you can check to see if they brushed properly. Remember to congratulate them if they did good job.
• Teach your child how to floss regularly.
• Buy toothpastes that have flavors kids enjoy.
• Have a few different toothbrushes for your child to choose from. The variety will make the task more fun for them.
• Teach your child to avoid consuming too much sugar, especially soda products.
• Refrain from letting your child drink a glass of milk or juice before bed, as the acids lying idle are very bad for young teeth.

(http://www.nickjr.com/kids-health/dental-care/tips/basic-tooth-care-for-kids_ap.html)

(Nickelodeon, Nickjr.)

Quick Breakfast Taco
Makes 1 serving
Active time: 15 minutes
Prep time: 15 minutes

Ingredients

- 2 corn or flour tortillas
- 1 tablespoon salsa
- 2 tablespoons shredded reduced-fat Cheddar cheese
- 1/2 cup liquid egg substitute, such as Egg Beaters (or 2 whole eggs)

From EatingWell:  May/June 2008, EatingWell for a Healthy Heart Cookbook, The EatingWell Diet (2007)

Summertime is just around the corner and if your kids are not going to camp, its really easy to let them veg in front of the TV, handheld gaming device and PC for endless hours. Children have become dependent on technology for entertainment. Many kids can’t ride their bikes around the block without needing a 30 minute break! We should worry that kids are losing out on the beauty of the outdoors or what it’s like to have more activity than lifting a TV remote or typing on a keyboard.

According to Parentstv.org the average American child spends almost 30 hours a week watching TV and over 54% of children have their own television in their room. Another study by the National Youth Prevention Resource Center said that over 74% of kids and teens spend at least one hour a day on video games and 3 hours a day on the computer/online. These statistics are staggering when you actually think about them for a moment. The majority of a child’s day is spent in front of a screen and even more so during the summertime when kids are free for three whole months. Now there is nothing wrong with television, computer or video games as long as they are done in moderation. So how does a parent get their child off the couch and getting some physical activity?

Here are a few helpful tips to unglue your child from the screen.

First step is to lay down some ground rules for television, video games or internet time. Allow only a certain amount of hours per day for each specific one. Moderate a child’s intake of television, computer and internet as well as what they are watching and doing. One great way to get your kids to be active is to plan family outings. You could have an afternoon picnic, a hike, a bike ride through the park, a trip to a local museum or bonfire at the beach. The ideas are endless but the key is to get out of the house and have fun as a family. One great idea is to have a pool party for you kids and their friends. This way they can have fun with their friends without technology.

As a parent you should always set an example for your child. Therefore you have to be as active as you want your children to be. Even if this means a short walk after dinner together it could make all the difference. Teaching your child a new hobby is a great way to get your kids off the couch as well. You can teach them how to cook their favorite recipe, knit or sow, ride a skate board or scrapbook your favorite family photos. These ideas can be great to grow stronger bonds within a family while stimulating a child’s mind without technology.

Another great idea could be instead of buying your kid another DVD or videogame get them something that will help promote activity. A great outdoor toy is the Plasma Car. This unique vehicle is unlike anything you’ve seen before. The Plasma Car uses the natural forces of inertia, centrifugal force, gravity, and friction to move. All you do is just rotate the steering wheel left and right and you gain momentum. It’s almost like a segway for kids. Another great product to help kids get active is the California Chariot by Marky Sparky. This product takes the best aspects of riding a bike, skateboard and rollerblades and combines it all in one. The front consists of a bike wheel with bike handlebars but the back is two skateboard like planks that you stand on. This unique product will make any kid want to hope on and go for a spin!

Hopefully with these tips and these products you can help your child put down the remote and become more active and have fun doing it.

Alycia Shapiro

Retrieved from “http://www.articlesbase.com/home-and-family-articles/getting-kids-active-and-off-the-couch-847931.html”
(ArticlesBase SC #847931)

For all those parents out there who struggle to feed their children vegetables, Dutch researchers have some advice: keep them crunchy by steaming or boiling them.

Researchers from Wageningen University tested two readily available and commonly eaten vegetables — carrots and french beans — that had been cooked in six different ways on groups of primary school children to find out which was their preferred way of eating them.

The carrots and beans were mashed, steamed, boiled, stir-fried, grilled and deep-fried and then served to the children, whose ages ranged from 4 years to 12 years.

A control group of 18-25 year-old adults was also served the same vegetables prepared in the same methods.

The researchers, who said that children in many countries ate less vegetables than the amount recommended by health care professionals, found that the majority of children liked the steamed or boiled vegetables the best.

They attributed this to the fact that the carrots and beans retained their original taste, color and crunchiness, and that this way of cooking, which many children were familiar with, kept the vegetables’ surface uniform and without any brown coloring.

“Vegetable liking was determined by a complex mixture of a uniform appearance, textures that are easily controllable in the mouth and the typical, familiar vegetable taste,” the study’s authors said in a statement.

“Although future research should confirm our findings, our study indicated that it is promising to offer children vegetables that are as crunchy as possible, with the typical vegetable taste and a uniform surface without brown coloring and without a granular texture.”

Featured on MSNBC on March 24, 2010

http://www.msnbc.msn.com/id/36015640/ns/health-diet_and_nutrition/

Almond-Crusted Chicken Fingers

Makes 4 servings
Prep time: 20 minutes
Cook time: 40 minutes

Ingredients

- Canola oil cooking spray
- 1/2 cup sliced almonds
- 1/4 cup whole-wheat flour
- 1 1/2 teaspoons paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dry mustard
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- 1 1/2 teaspoons extra-virgin olive oil
- 4 large egg whites
- 1 pound chicken tenders, (see Ingredient Note)

Directions

1. Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Ingredient note:

Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

(Exercises provided by Kristen DeLeo, Health News.com)

(http://www.healthnews.com/blogs/kristen-deleo/fitness-exercise/be-your-child-s-personal-trainer-ball-exercises-3301.html)