Do you have young athletes at home? Ensure your young champ gets the best nutrition to support optimal growth and athletic performance. Whatever be the sport – eating right is your youngster’s secret weapon for top-notch performance.
To support your search for reliable nutrition advice for young athletes, we have listed down a few tips below:
Provide Protein Rich Food Items
Athletes need a good amount of protein to build and repair the hard-working muscles. Hence, ensure you regularly prepare protein-rich food recipes for kids who are athletes. One protein-rich meal a day will keep your child lively and energized throughout the day.
Protein-rich foods include: Poultry, meat, fish, eggs, beans, legumes, nuts, tofu, dairy, etc
Include Carbs for Energy
Studies show that athletes who participate in sports, such as soccer, volleyball, football, basketball, etc, should include more carbs in their diet plan. Carbohydrates are the main source of energy for the brain and body to function properly. It eradicates fatigue and allows the athlete to compete at higher levels for a longer time.
Carbs-rich foods include: Whole grains, whole wheat pasta, quinoa, brown rice, beans, whole oats, whole grain cereals, fresh fruits like banana, vegatbles like potato, etc.
Calcium and Iron are Important Minerals for Athletes
Calcium and iron are two essentials minerals for athletes. Ensure you include them in your child’s diet plan. Calcium helps build strong bones to resist breaking and fractures. While iron helps supply oxygen to the different parts of the body.
Calcium-rich foods include: Low-fat dairy products like milk, cheese, and yogurt.
Iron-rich foods include: lean meat, fortified whole grains, dried fruits, nuts and green leafy vegetables.
Pre-Game/ Practise snack
Ensure you feed your kid healthy snacks three hours before the event. However, your snack needs to be low in fats, since fat takes longer to digest. Instead, you can prepare a snack that’s moderate in carbs and protein. Examples like scrambled eggs, grilled vegetables wrap, vegetable soup, etc make a nutritious pre-game meal option.
Post-Practice Mini Snack
Foods that help replenish lost energy should be consumed after practice and game sessions. Health experts recommend including carbs in your child’s diet plan – post the game or practice session is over. Sliced fresh fruits, low-fat yogurt, and smoothies are some of the best options to choose.
Hydration during the Game/Practice
Water should be the primary and the most important element in your child’s diet plan – if he or she is an athlete. Water will not only replenish lost fluids but will also help the child stay active and sharp throughout the day. However, avoid offering energy drinks or canned sports drinks. If your child isn’t convinced to drink plain water all the time, try preparing some infused water or fresh fruit juice at home.
Skipping Meals – Not allowed
If your child is a serious athlete, ensure he/she doesn’t skip any meal. Incomplete or partial meals will make your child feel tired and worn-out.
That’s not all! Skipped meals also lead to binge eating later in the day. When kids skip the main meal of the day they end up loading on junk food, later in the day. This practice will not only hinder your child’s performance but will also make him/her physically weak later in life.
Lastly, remember that every child is different. So try to understand what works best for your child. If you wish to get a personalized diet plan for your athlete child – get in touch with Kanupriya Khanna! A well-known child dietician in Delhi – Kanupriya will give you a clear-cut diet plan based on your child’s age, gender, and activity level.
Sprouted grains are simply whole-grain seeds that have just begun to sprout. The process of turning seeds into tiny little plants is quick and easy; however, the nutritional benefits they offer are huge. Hence, it becomes extremely important to include sprouts in your child’s diet plan since they contain 10 times more nutrition than other cooked food.
1. Abundance of Vitamins and Minerals
Sprouts are a prime source of vitamin A, vitamin B, vitamin C, and vitamin E. They are also rich in essential nutrients like folate, iron, vitamin C, zinc, magnesium, etc. So feeding sprouted grains is one of the best ways to ensure your child gets the maximum vitamins and minerals even in those few spoons of food.
2. Rich in Protein
Sprouts are a good source of protein and antioxidants. So include lots of sprouts in your child’s diet plan to help them stay stronger and energized throughout the day.
3. High in Fiber
Sprouts are powerhouses of dietary fiber which regulates digestion. They improve the chemical reactions within the body and boost the metabolic processes, specifically when it comes to digestion.
4. Increases Blood Circulation
With significant amounts of iron and copper, sprouts have the ability to boost red blood cells count in the body. This aspect further helps in supplying oxygen to various organs and cells to optimize blood circulation.
5. Creates Lesser Hunger Pangs
Sprouts keep the tummy full for a longer time thus preventing cravings between meals. So when you prepare food recipes for kids with sprouts, your child is less likely to grab fast foods in-between meals.
6. Builds Immune System
With a number of antioxidant properties, sprouts do act as a powerful stimulant for the white blood cells to fight diseases and infections.
Healthy and flavoursome – sprouts can be included in your kid’s diet plan in various ways. However, if you need ideas and suggestions in preparing unique food recipes for kids, contact Kanupriya Khanna. One of the best child dieticians in Delhi, Kanupirya will make your child’s meal planning task easy for you!
While traditional cow’s milk still dominates the market, research shows the demand for non-dairy, plant-based milk is growing significantly.
One of the prime reasons why most people prefer plant-based milk products is to avoid symptoms of cow milk protein allergy or lactose intolerance. Moreover, folks believe plant-based milk is more ethical, sustainable, and healthy as compared to cow’s milk.
In this section, we have listed the benefits of drinking plant-based milk products and cow’s milk products. The taste and nutrition of different milk vary considerably, so it might take a while to find the one that’s best for you.
Cow Milk
Cow milk is the primary animal milk consumed by humans. It is high in protein, vitamin B, vitamin D, various minerals, and antioxidants. Cow’s milk mimics human breast milk more closely than any other type of milk; and thus remains the most popular type of milk.
Since cow’s milk promotes overall growth and development, it’s vital to include this in a child’s diet plan and pregnancy nutrition plan.
Popular Plant-Based Milks
Soy Milk – produced by soaking and grinding soybeans
Soy milk is the most common substitute for cow’s milk. Whenever a child or adult is diagnosed with CMPA (cow’s milk protein allergy) or lactose intolerance, this is advised.
Compared to almond milk and coconut milk – this plant-based milk has the highest amount of protein per serving. Most brands of soya milk are fortified with calcium and vitamin D in order to increase the nutritional value of the drink.
Oat Milk – made by blending water and oats
Mild and creamy in flavour – oat milk provides more riboflavin, or vitamin B-2, than cow’s milk. However, this milk has the highest amount of calories and carbohydrates of all plant-based milk varieties. Since oat milk contains natural sugar, it can be easily included in a child’s diet plan or a pregnancy nutrition plan.
Almond Milk – made by blending almonds with water
Almond milk is one of the most widely consumed plant-based milk variety. Lightly sweet with a very slight nutty flavour – this plant-based milk is vegan and naturally lactose-free.
It’s low in calories and contains no saturated fat.
Coconut Milk – made of water and coconut cream
Coconut milk is high in saturated fat. It has some protein, but does not provide a significant amount of vitamins or minerals. It is delicious and has almost no cholesterol. The biggest drawback of coconut milk is the flavour of coconut. In case one does not cherish the coconut smell, it can be difficult to consume it.
Pea Protein Milk – made from yellow peas
Pea milk or Ripple milk, is the newest plant-based milk. It is vegan, soy-free, nut-free, gluten-free and lactose-free. It is a good source of protein and omega 3. It is also fortified with some nutrients. Creamy and light – it is marketed as a more environmentally-friendly alternative to almond milk.
All these milk varieties are easily available in the market. The many types, brands, flavours, and quality of milk can make it overwhelming to select something that tastes good and that contains adequate nutrition. However, if you need precise information on which type of milk can be included in a pregnancy diet plan, lactation diet plan or a child diet plan, consult a qualified dietician. Depending on your needs and cravings a recognised dietician will give you honest, clear and concise advice on your desired diet plan.
Zinc is known to be a powerhouse nutrient. It’s an important mineral for fighting off illness, keeping your heart and liver healthy, preventing digestive issues, and even growing muscles.
Zinc is basically a trace element that is necessary for a healthy immune system. It assists with the function, creation, and repair of our DNA – the building blocks for every cell in the body.
Zinc deficiency in children can lead to growth impediments and increased risk of infection. Hence it’s important to include zinc in your child’s diet plan, in order to contribute to the overall development of your child’s health.
How to Get Enough Zinc
Normally, zinc deficiency is due to insufficient dietary intake. In order to meet this need, you need to serve your child a balanced diet that includes zinc-rich foods.
Here is a list of food items that’s rich in zinc:
Shellfish: E.g. Oysters, prawns, crabs, mussels and shrimp can all contribute to your daily zinc needs.
Fish: Sardines, salmon
Meat: Chicken and turkey
Dairy Foods: Milk, yogurt, cheese – especially ricotta
Nuts and Seeds: Cashews, walnut, peanuts, pumpkin seeds
Beans: Green beans, kidney beans, baked beans, chickpeas
Vegetables: Mushrooms, spinach, broccoli, asparagus, kale, onions, ginger, garlic
Your food choices do impact your body. Hence it’s important to prepare a proper nutrition plan for kids as well. However, if you are facing difficulties in making proper food choices, ensure you consult a child nutrition specialist.
A qualified nutritionist will not only provide you a guide to the number of serves to include from each food group but will also help you and child inculcate healthy eating habits to live a healthier and happier life.
Kanupriya Khanna is one such child nutritionist in Delhi who gives honest, clear and concise advice on how and what to eat. For more information on Kanupriya visit: https://kanupriyakhanna.in