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    Play Hard, Eat Right: A Parent's Guide to Sports Nutrition for Children
    Play Hard, Eat Right: A Parent's Guide to Sports Nutrition for Children
    Play Hard, Eat Right: A Parent's Guide to Sports Nutrition for Children
    Ebook145 pages3 hours

    Play Hard, Eat Right: A Parent's Guide to Sports Nutrition for Children

    By Debbi Sowell Jennings and Suzanne Nelson Steen

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    About this ebook

    Expert Nutrition and Health Advice that Will Help Keep Your Child in the Game Whether it's training for a big track meet, rehearsing for tomorrow's dance recital, or playing a casual backyard game of catch, your child's athletic performance, development, and growth depend largely on eating the right foods. Now the largest and most prestigious organization of food and nutrition professionals in the world shows you how to help foster your child's development and maximize athletic performance. The American Dietetic Association's Play Hard, Eat Right gives insight into your active 6- to 12-year-old's changing nutrition needs and provides the tools you need to help your child get a head start, including:
    * The latest dietary guidelines for child athletes
    * Tips on selecting nutritious fast food
    * Important information on nutrition and your child's growth, body weight, and development
    * Tips to help you provide adequate nutrients--carbohydrates, protein, fat, vitamins, and minerals--for a child athlete
    * Advice on meeting the fluid needs of children
    Complete with a toll-free hotline number for answers to your nutrition questions, this essential and easy-to-use guide also shows what kids should eat before or after competition, on the road, and during training And tasty, kid-tested menus and snack ideas make the book an essential tool for every active family. "Play Hard, Eat Right is clearly written, practical, and should go far to meet the needs and answer the important questions of parents of young athletes." -- Lyle J. Micheli, M.D., Associate Clinical Professor of Orthopedic Surgery, Harvard Medical School and Director, Division of Sports Medicine, The Children's Hospital, Boston "Play Hard, Eat Right contains a wealth of information for any family whose children participate in athletics. This book will show parents how to help their young athletes find the winning edge in the critical but often neglected area of nutrition." -- Wes Hamilton, NFL Player, Minnesota Vikings, 1976-1985 "Three cheers for Play Hard, Eat Right, an easy-to-read book that highlights what parents need to know about feeding young athletes. Now parents finally have a 'how-to' resource that can abate their worries about whether their children are properly fueled for growth, sports, and busy days." -- Nancy Clark, M.S., R.D., Director of Nutrition Services, SportsMedicine, Brookline, MA, and author of Nancy Clark's Sports Nutrition Handbook
    LanguageEnglish
    PublisherTurner Publishing Company
    Release dateAug 24, 2007
    ISBN9780470254455
    Play Hard, Eat Right: A Parent's Guide to Sports Nutrition for Children

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      Book preview

      Play Hard, Eat Right - Debbi Sowell Jennings

      PLAY HARD EAT RIGHT

      A Parents’ Guide to Sports Nutrition for Children

      American Dietetic Association is the largest group of food and nutrition professionals in the world. As the advocate of the profession, the ADA serves the public by promoting optimal nutrition, health, and well-being. For expert answers to your nutrition quesions, call the ADA/National Center for Nutrition and Dietetics Hot Line at (800) 366-1655, and speak directly with a registered dietitian (RD), listen to recorded messages, or obtain a referral to an RD in your area.

      Play Hard, Eat Right. ©1995, The American Dietetic Association.

      All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means without the prior written consent of the publisher. Printed in the United States of America.

      Library of Congress Cataloging-in-Publication Data

      Jennings, Debbi Sowell.

      Play hard, eat right: a parents’ guide to sports nutrition for children/Debbi Sowell Jennings, Suzanne Nelson Steen.

      p. cm.

      ISBN 0-471-34695-0

      1. Children—Nutrition. 2. Athletes—Nutrition. I. Steen, Suzanne Nelson. II. Title.

      Edited by: Jeff Braun

      Cover Design: MacLean and Tuminelly

      Cover Photograph: Paul Lundquist

      Production Artist: Janet Hogge

      Art/Production Manager: Claire Lewis

      The views represented in this publication are those of the authors and do not necessarily reflect policies and/or official positions of The American Dietetic Association. Mention of product names in this publication does not constitute endorsement by the authors or The American Dietetic Association. The American Dietetic Association disclaims responsibility for the application of the information contained herein.

      Debbi Sowell Jennings, MS, RD

      Pediatric Nutrition Practice Group of

      The American Dietetic Association

      Department of Pediatrics, University of Alabama at

      Birmingham, Birmingham, Alabama

      Suzanne Nelson Steen, DSc, RD

      Sports, Cardiovascular, and Wellness Nutritionist Practice

      Group of The American Dietetic Association

      University of Pennsylvania School of Medicine

      Department of Psychiatry

      Philadelphia, Pennsylvania

      The American Dietetic Association

      Contributors

      Jacqueline R. Berning, MS, RD, Ginny B. Kisler, MS, RD, Barbara H. Lummis, MS, RD, Josephine Connolly-Schoonen, MS, RD, Maria H. Seman, MS, RD, Laura B. Szekely, MS, RD, DeAnn Whitmire, MS, RD

      Reviewers

      M. T. DiFerante, MPH, RD, Alice Lindeman, PhD, RD, Lori Valencic, MEd, RD, Nancy Wooldridge, MS, RD, Bonnie A. Spear, MS, RD

      Technical Editor

      Michelle L. Kienholz

      NOTICE: CONSULT HEALTH-CARE PROFESSIONAL

      Readers are advised to seek the guidance of a licensed physician or health-care professional before making changes in health-care regimens, since each individual case or need may vary. This book is intended for informational purposes only and is not for use as an alternative to appropriate medical care. While every effort has been made to ensure that the information is the most current available, new research findings, being released with increasing frequency, may invalidate some data.

      CONTENTS

      Introduction

      Chapter 1 The Growing Child Athlete

      Chapter 2 All About Carbohydrate

      Chapter 3 All About Protein

      Chapter 4 All About Fat

      Chapter 5 Vitamins and Minerals

      Chapter 6 The Importance of Fluids

      Chapter 7 Pre- and Post-Event Meals

      Chapter 8 Meals on the Go

      Chapter 9 Body Weight and the Child Athlete

      Fast Facts Carbohydrates

      Protein

      Fat

      Vitamins & Minerals

      Fluids

      Eat to Compete

      Good Food Fast

      The Weight Balance

      Food Frequency Charts

      One-Day Food Recall

      Food & Activity Record

      Index

      INTRODUCATION

      People are talking more and more about sports nutrition for children. This growing interest is an outgrowth of two trends. Health professionals are encouraging America’s children to become more physically active, and childhood sports are becoming more competitive. This book, Play Hard, Eat Right, deals with common concerns of coaches and parents about nutrition needs of exercising children 6 to 12 years of age.

      Children, whether athletes or nonathletes, have dietary needs that are different from those of adults. This book reviews these needs together with issues of growth, development, and body composition. In addition to the basics, we discuss the role of specific nutrients, particularly the major nutrients: carbohydrate, protein, and fat. Other topics include fluids, vitamins, and minerals. We give practical advice on meals before and after competition, training diets, and selecting appropriate foods while traveling. Finally, we deal with more serious issues that have become increasingly prevalent in the United States, such as eating disorders and proper ways to manage weight.

      Before beginning the book, please take a moment to review the Young Athlete’s Bill of Rights. Child athletes have the right to enjoy their activities and to strive for success. They cannot do so if they hear fallacies or have already formed wrong ideas about how much and what to eat before, during, and after exercise. The information in this book will help ensure that young athletes are guaranteed these rights with regard to proper nutrition for training and competition.

      Young Athlete’s Bill of Rights

      All young athletes shall have . . .

      The right to have the opportunity to participate in sports regardless of ability level.

      The right to participate at a level commensurate with the child’s developmental level.

      The right to have qualified adult leadership.

      The right to participate in a safe and healthy environment.

      The right to share leadership and decision making.

      The right to play as a child and not as an adult.

      The right to proper preparation for participation in sports.

      The right to equal opportunity to strive for success.

      The right to be treated with dignity by all involved.

      The right to have fun through sports.

      American Journal of Diseases of Children, 1988; volume 142, page 143. Reprinted with permission from the American Medical Association.

      CHAPTER 1

      THE GROWING CHILD ATHLETE

      Many coaches and parents have questions about their athletes’ growth and development, such as:

      Should 7-year-old boys and girls play soccer together?

      Can my 8-year-old son build his muscles by weight lifting?

      Should my 11-year-old daughter, who has not started to menstruate, try to reduce her body fat?

      How much should my 6 year old weigh?

      This chapter answers these and other questions that you might have about children’s growth and

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