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EATING FOR EXCELLENCE…
Nutrition Notes Susan LaTour, AFFA, NASM certified
Dehydration can impair performance. In 80-900 weather, wearing helmets and pads takes a lot out of a growing body. Especially through sweat. Remind your child to drink 2-3 cups of water before exercise and at least another 1-2 cups for every 20-30 minutes throughout exercise.
Are sports drinks necessary? Not really. No benefit from electrolytes has ever been proven. These drinks contain extra sodium, potassium, chloride and magnesium which can easily be consumed in the correct amounts needed through a healthy diet. They may also contain high amounts of sugar. Instead, have your child eat a banana or cantaloupe, a lowfat yogurt, fish or even spaghetti with tomato sauce after exercise. These foods, and many more, contain the nutrients needed to replenish the body. Use carbohydrates for energy instead of relying on energy drinks. These drinks usually contain added caffeine which increases fluid loss during exercise. Here are some good pre- and post-workout carb choices:
Raisins, applesauce, bananas and berries of all types, pineapple, mandarin oranges – make a smoothie by blending a choice of fruits with lowfat yogurt or skim milk.
½ bagel/a rice cake/slice of wheat toast with 1 tbls. Peanut butter or light cream cheese. Add thinly sliced fruit or veggies on top for an added boost.
As a special treat give them about 10 chocolate animal crackers or graham crackers spread with a small amount of marshmellow fluff.
Try to schedule snacks so that casual snacking doesn’t become a habit. Breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner and a light snack before bed is a good schedule to follow. Portion size is also key. They say five small meals is better for the bodies digestion than the heavy meals we tend to indulge in (the schedule above minus the last snack). More about portion size next time!
RECIPES TO TRY:
Grape Salad: 8 oz. lowfat cream cheese, 8 oz. lowfat sour cream, ½ cup sugar (you can use Splenda or another substitute), 1 tsp. vanilla, 3-4 cups seedless grapes, ½ cup brown sugar, and optional crushed walnuts. Beat together first 4 ingredients in large bowl. Fold in grapes. Mix together brown sugar and walnuts. Sprinkle on top of grape mixture. Serve chilled.
Roasted Sweet Potatoe Wedges: 2 lbs. sweet potatoes, peeled and cut lengthwise into ½ in. wedges, 1 tbls. Olive oil, salt, sugar, pepper, cumin and paprika. Heat oven to 4250 or turn on the grill! Coat the sweet potatoes with olive oil. Sprinkle to taste with other ingredients. Place wedges on a sheet of aluminum foil (if using oven, place foil in a pan) and bake till crisp, about 15-20 minutes.
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