The Right Diet For Your Active Child

The Right Diet For Your Active Child

Growth and exercise increase your child’s nutritional requirements and energy needs. A balanced and nutritious diet and an active lifestyle will lay the foundations for a healthy adult life.

Energy needs of young athletes

Children who are growing and playing sports have a significant increase in nutrient requirements. If your young athlete is well-nourished, they will be able to play better, for longer and stay mentally alert. An active child who is not getting enough total energy may feel tired and struggle to maintain their enjoyment in sport.

As a parent, pay attention to these six guidelines, which will help you and your child make good choices when it comes to healthy eating and activity:


  • Use breakfast to jump start a healthy day. Breakfast is the body’s early morning refuelling start. After 8-12 hours without food, your child’s body will need to replenish his/her energy levels. An ideal daily breakfast consists of fruit or fruit juice, a dairy product, cereals with whole grains like whole wheat bread, daliya porridge, muesli, multi-grain cereals etc
  • Eat dairy daily. Calcium is the most important mineral for bone formation. If your child’s diet is lacking in calcium, the body will withdraw calcium from bone deposits to use for the normal functioning of nerve and muscle cells. Too many withdrawals will negatively influence bone density later in life. Childhood is the time to build peak bone mass. Encourage your child to eat at least 3 dairy serves each day to meet their calcium needs. One serve is equal to 1 cup of milk, 2 slices of cheese or 1 tub of yogurt
  • Snack morning and afternoon. Kids constantly on the go need to eat ‘little and often’ to keep ‘topping up’ their energy levels. Regular snacks are just as important as main meals in ensuring good energy and nutrient intake. Plain or flavoured milk, yogurt, fruit, breakfast cereals and muesli bars are all nutritious snack choices
  • Focus on lunch and dinner. These major meals should provide protein (essential for growth), and carbohydrate for energy. Protein-rich foods include lean meat, poultry, seafood, eggs, dairy products like paneer, yogurt and pulses & legumes. Good sources of carbohydrate include cereals, fruit, starchy vegetables and legumes
  • Lots of liquid. Children are not able to regulate their body temperatures as well as adults. Water and sports drinks are the best choices just before, during and after sports. Sports drinks have the added benefit of:
    • Providing carbohydrate for muscle energy
    • A pleasant taste, which encourages children to drink more
    • Electrolytes (eg sodium), which help with fluid replacement after exercise
  • Encourage your child to choose a variety of foods from the core food groups:
    • Breads, cereals, legumes and other grain foods
    • Vegetables
    • Fruit
    • Milk, yogurt and cheese
    • Meat, fish, poultry, eggs and legumes to ensure an adequate intake of all the essential nutrients
Growing bodies need adequate amounts of nutrients to maintain a well-nurtured and body and a keen mind. In addition to this, activity levels are very high, so to maintain all these demands, ensure that your kitchen and fridge are well stocked with the good kinds of food choices mentioned above.

Source:Nestle

http://www.nestle.in/nhw/healthy-living/kids/nutritional-needs-of-active-children

 

Share this Post

About the Author

Chidananda Gowda Chidananda Gowda

Chidanand is the director & founder of Inspiro International Pre-schools. Hehas completed his MBA with Marketing as his specialization. He has worked extensively in the Banking and Oil & Gas Sectors.

comments (1249942)

kkcGuake
kkcGuake - September 19, 2018

viagra from india generic name for viagra how long does viagra last [url=http://viagraoahvfn.com/]is there a generic for viagra[/url]

kkcGuake
kkcGuake - September 19, 2018

online generic viagra best place to buy generic viagra online real viagra [url=http://viagraoahvfn.com/]viagra online prescription free[/url]

cheap belstaff online
cheap belstaff online - September 19, 2018

I have desired to write something like this on my webpage and this has given me a concept. Cheers.

Grierma
Grierma - September 19, 2018

split cialis pills drug
buy cheap cialis online
lowest viagra prices cialis levitra
generic cialis

kkcGuake
kkcGuake - September 19, 2018

purchase viagra cheapest generic viagra viagra soft tabs [url=http://viagraoahvfn.com/]viagra online usa[/url]

poulge
poulge - September 19, 2018

pay2daymyloans.com

Abnoma
Abnoma - September 19, 2018

pay2daymyloans.com

usaa auto insurance
usaa auto insurance - September 19, 2018

auto insurance quotes online instant auto insurance quote century 21 auto insurance auto insurance quotes online instant

ugg boots australia
ugg boots australia - September 19, 2018

Damn, awesome website. I actually came across this on Bing, and I am happy I did. I will definately be coming back here more often. Wish I could add to the posts here and bring a bit more to the table, but am just absorbing as much info as I can at the moment.
ugg boots australia

Dusatuts
Dusatuts - September 19, 2018

pay2daymyloans.com

< Prev1234...678910Next >

Leave a comment





  • logo
  •   No.369-D, 14th Main,
        Shantiniketan Layout,
        Near Sai Baba Temple,
        Arekere, Bannerghatta Road,
        Bangalore - 560076
  •   +91 9731444315
  • +91 9611491955
  • director@inspiropreschools.org

About Inspiro

Inspiro was born out of sheer passion for imparting an unparalleled educational experience for children of various age groups. We aim to provide a happy, safe and caring environment, free from prejudice and discrimination. We believe that every child is unique and our aim is to provide an invigorating and stimulating learning experience catering to each child's individual needs.


Read more