Daily Nutrition Recommendations

Information taken from "How to
Feed a Future Super Star" by Dianne Davis

BREAKFAST

The energy for the afternoon practice session begins in the morning. Children don't have to eat traditional breakfast foods to get the benefits. Any high-carbohydrate food that a child likes is acceptable. Macaroni and cheese, spaghetti, baked potatoes, rice pudding, fruit milkshakes made with low-fat ice cream or yogurt, instant breakfast, breakfast bars etc., can supply needed calories and carbohydrates.

VEGETABLES

"If it's green and has leaves, I'm not going to eat it." If this is your child's attitude, they may be missing important vitamins and minerals. Extra servings of fruit and fruit juices can be good substitutions. Choose bright orange and yellow fruits such as melons and oranges at least once a day. Tomato juice and V-8 juice or cut-up raw veggies served with a low-fat dip may also be, better accepted. A single multi-vitamin with 100% of the RDA can provide the nutrients that may be missing if your child will not eat vegetables. Any additional supplements are not recommended.

MILK

Most children need 5.5 servings of dairy foods daily. Dairy products supply needed protein, carbohydrate, and calcium, which help children, grow and perform well. Some children refuse to drink milk and others cannot tolerate it, but the same nutrients can be found in low-fat dairy products such as cheese, yogurt, frozen yogurt, and even ice cream.

SNACKS

After the basic nutrient needs are met, there is still room in a child's diet for snack foods. Snack foods are appealing to a child and can provide something beside empty calories; snack can often provide the essential calories, carbohydrates, and other needed nutrients. Some nutrient-rich snack ideas include fruit, peanut butter or cheese and crackers, oatmeal-raisin cookies, banana or rice pudding, popcorn, pretzels, fruit muffins, cheese sticks, and banana or zucchini bread.

PROTEIN

Most children eat more protein than they actually need, so protein supplements are not necessary and may even be unhealthy. It is important to remember that eating healthy on game day will not undo the effects of an unhealthy diet the rest of the week. If you have questions about your child's particular nutritional needs you may contact the Vanderbilt Sports Medicine Center to set up an appointment with the Registered Dietitian. Feeding your child athlete correctly can greatly enhance their performance. It takes planning and preparation to have the foods and beverages available at home and at the sidelines. Take a moment to explain the connection between proper nutrition and great performance to your child, then step back and let your super star perform!