Sports Nutrition Basics Center

Whether it's training for a soccer game or playing a backyard game of catch, children's athletic performance, development, and growth depend largely on eating the right foods. Here are some basic youth sports nutrition tips from nutritionist Suzanne Nelson:

• High carbohydrate, moderate protein, low fat diet: The best diet for your sports-active child Is one high in nutrient-dense complex carbohydrates, contains moderate amounts of protein, salt, sugars, and sodium, Is low in fat, saturated fat, and cholesterol; and provides sufficient calories to fuel her active lifestyle.

• Variety. Because no single food or supplement contains all the nutrients your child needs for optimum health, growth and performance, eating foods from each of the five food groups daily, as well as different foods from within each group, is essential.

• Moderation. Your child should not eat too little or too much of any one food or nutrient.

• Balance. Calorie intake and energy expenditure should be balanced to maintain a healthy weight and body composition. Balance ordinarily results from practicing moderation and variety, and requires that your child consume appropriate amounts of essential nutrients.

• Occasional sweets. You don't have to eliminate foods that get most of their calories from fat or sugars (see top of pyramid), but your child should only consume such foods occasionally, in addition to, not in place, of other nutrient-dense foods from the food groups lower down on the pyramid.

• No nutritional supplements. In general, if your child eats the number of servings recommended in the Food Guide Pyramid, she will get the vitamins and minerals, and the calories she requires.
  

• No skipped meals. Find out about your child's eating habits. Encourage your child to distribute calories throughout the day at regular mealtimes and snacks. This will ensure you're your child has readily available sources of energy to support growth and training activity. A recent study shows the importance of a good breakfast.

• Nutritional counseling if needed. If you ever become concerned about whether your child's diet is adequate, seek nutritional counseling. A registered dietician can help identify any nutritional problems that may be hindering your child's performance.