Food fulfills three basic needs: (1) to provide energy; (2) to support new tissue growth and tissue repair; and (3) to help regulate metabolism. These three requirements are met by components of foods called "nutrients", which consist of six classes: carbohydrates, fats, proteins, vitamins, minerals, and water.

Foods that are "nutrient dense" supply a significant amount of these nutrients for their calories. A high-performance diet emphasizes nutrient-dense carbohydrates necessary to maintain muscle glycogen - the primary fuel for most sports.

Such foods as whole-grain breads and cereals, rice, beans, pasta, vegetables, and fruits are thus considered to be nutrient dense because they not only are high in carbohydrates but supply other nutrients such as vitamins, minerals, protein, and fiber. By comparison, sweet foods that are high in sugar, such as candy bars, donuts, and cookies, contain carbohydrates but they are not considered nutrient dense because they are also high in fat and contain only insignificant amounts of vitamins and minerals. This is why such foods are often referred to as supplying "empty" calories.

Nutrient-dense carbohydrates have another advantage over fats and sugary foods. Because they contribute significantly fewer calories for a given amount than foods with a high fat or sugar content, nutrient-dense carbohydrates actually contribute to weight-loss.

Here are some recommendations on helping your child eat nutrient-dense, healthy foods:

• Bring boundaries to meals -watch portions of meals and snacks
  
  

• Remember-nonfat does not mean calorie free!
  
  

• Choose nutrient-dense, high-fiber, whole-grain cereals. Top with bananas, strawberries, peaches, or blueberries.
  
  

• Make oatmeal with nonfat milk rather than water. Top with low-fat yogurt or fruit.
  
  

• Have your child eat a piece of fruit instead of filling up on fruit juices between or with meals.
  
  

• Make low-fat milkshakes or fruit smoothies for meals or snacks.
  
  

• Choose hearty, dense breads such as sprouted wheat, oat bran, and honey bran.
  
  

• Use thick slices for sandwiches and toast. Stuff with low-fat tuna salad, chicken salad, or veggies and low fat cream cheese.
  
  

• Choose hearty soups such as minestrone, chicken and vegetable, black bean, or lentil.
  
  

• Bake, broil or grill chicken, beef, or fish. Avoid frying with lard or butter, cream sauces or gravy.
  
  

• Include lower calorie vegetables in your child's salad, as a snack, or with meals such as tomatoes, carrots, cucumbers, green and red peppers, broccoli, cauliflower, spinach or kale.
  
  

• Try stir-frying chicken, lean beef, fish, or tofu with vegetables. Make hearty low-fat chili. Serve with brown or white rice.
  
  

• Use low-fat fajitas or wraps and add a combination of the following: veggies, chicken, non-fat refried beans, shrimp, low-fat cheese, nonfat sour cream, salsa.
  
  

• Add low-fat cheese, low-fat cottage cheese, garbanzo beans (chick peas), kidney beans, chopped eggs, and low-fat dressing to mixed-green salads.
  
  

• Give your child nutrient-dense snacks such as oatmeal raisin cookies; low-fat fig bars, puddings, frozen yogurt, fruit breads, crackers, and granola bars, and fruit.

Suzanne Nelson is the head of Husky Sports Nutrition Services at the University of Washington and a nationally recognized sports nutritionist. She is co-author of Ultimate Sports Nutrition (2nd ed.)(Bull Publishing). For her full biography, click here. Have a question? You can email Dr. Nelson at Suzanne@MomsTeam.com.

Nutritional Needs Of Youth Athletes: An Overview
How Many Calories And Servings From The Food Pyramid Do Youth Athletes Need Each Day?
The Importance Of A High Carbohydrate Diet For Youth Athletes
Food On The Go: Strategies For Parents Feeding Athletes Away From Home

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