healthy meal

Aug 22, 2019 / General News

Laying a Solid Nutrition Foundation for Adolescents and Young Athletes

With the start of the new school year upon us, it is important to fuel active children and young athletes’ bodies with the proper food. From healthy snacks to making sure you are drinking enough water, our team has the tips on setting your adolescent up for success. We sat down with the hospital’s sports dietitian Taylor Morrison, M.S., R.D., CSSD, L.D., to learn more about nutrition and the importance of giving your body the right amount of energy.  

Consistent Meals & Snacks

  • Three meals a day
  • One to two or more snacks a day (depending on the athlete, sport and training level)

Variety of Foods From All Food Groups

  • Food groups: protein, fruit, vegetable, grains/starch, dairy, fat
  • At least three different food groups per meal
  • At least two different food groups per snack
    • EXCEPTION = during training or competition

Adequate Fluid Intake

  • Drink with and between meals and snacks
  • Check urine color.  The goal is a lighter color like lemonade.  A dark color, like apple juice, means you may be dehydrated.

Positive/Healthy Food Attitude

  • Food is here to fuel, improve performance and prevent/help heal from injury
  • Notice hunger, satiety and how different foods work with training and competition

Breakfast Ideas

  • Greek yogurt + whole grain granola + blueberries
  • Whole Grain English muffin + nut or seed butter + fruit
  • 2 Eggs + slice of whole grain toast with jelly
  • 1 cup instant oatmeal + nut or seed butter + banana slices and / or a yogurt
  • Pre-made egg muffins + fruit
  • Peanut butter & jelly sandwich
  • Whole grain waffle spread with nut or seed butter & sliced strawberries
  • Granola bar + low-fat yogurt

Snack Ideas

Eating on the Run

General: 2 out of 5 food groups
  • String cheese + whole grain crackers
  • Whole grain crackers + nut butter
  • Fresh fruit + nuts or nut butter
  • Yogurt (plain or Greek)
  • Veggie sticks & hummus
  • Trail mix (nuts/seeds + dried fruit or dark chocolate chips + whole grain cereal)
  • Whole grain crackers or corn chips + avocado and/or salsa
  • Glass of chocolate milk
  • Whole grain granola bar
  • Turkey + grapes 
  • Small bowl of low-sugar cereal w/ milk
  • Oatmeal cup with a drizzle of peanut butter or topped with chopped almonds
  • Oatmeal cup + dried fruit or honey
  • Hard-boiled egg + fruit 
  • PB&J
  • Cottage cheese & cherry tomatoes
Practice/Performance: Carbohydrate
  • Fresh or dried fruit
  • Crackers 
  • Low protein & low fiber granola bars
  • Dry low fiber cereal
  • Sports drink
  • Plain bagel
Rule of Thumb: 3 out of 5 food groups

Homemade Lunchable 1
  • Pulled rotisserie chicken
  • Fresh fruit
  • Whole grain crackers
  • Mashed avocado
Homemade Lunchable 2
  • 2 hard-boiled eggs
  • Veggies + hummus or ranch
  • 1 apple
  • Dark chocolate chips
Peanut Butter Sandwich 
  • On whole wheat
  • With a low-fat yogurt
Turkey & Cheese Sandwich
  • 2 slices whole grain bread
  • Deli turkey
  • 1 to 2 slices of cheese
  • Lettuce, tomato on sandwich
  • Mustard or Dijon
  • + granola bar/pretzels
Homemade Trail Mix (nuts/seeds + dried fruit + whole grain cereal)
  • Piece of fruit
  • Greek yogurt
  • Whole grain granola bar

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