Laying a Solid Nutrition Foundation for Adolescents and Young Athletes

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
An Orthopedic Surgeon’s Perspective On Child Obesity

An Orthopedic Surgeon’s Perspective On Child Obesity

Originally presented by Corey S. Gill, M.D., at the Sports Medicine for Young Athlete: How Do We Keep Our Kids Safe Conference in Frisco.
Childhood obesity is a significant public health problem and significantly increases the risk of developing a number of debilitating medical conditions, such as diabetes and heart disease. The prevalence of childhood obesity nationwide is approximately 15%, but is often much higher in pediatric orthopedic patients. For example, more than one third of my patients who require surgery for orthopedic problems are obese. Obesity may play a causative role in disorders such as slipped capital femoral epiphysis (SCFE) and Blount’s disease, and often increases the severity and complexity of fractures and other orthopedic injuries.

Conditions Often Found in This Population
SCFE is a condition that can develop in the hips of obese children and adolescents. The excess body weight increases the stress across the cartilage growth plate of the femur near the hip joint and can lead to a stress fracture or complete fracture. This condition always requires surgical intervention and may lead to significant long-term damage to the hip joint that necessitates additional surgery or even hip replacements at a young age. This condition is often difficult to diagnose, as the hip pain can be vague or even manifest as knee pain. All obese adolescents with significant hip/knee pain, or a noticeable limp, should be evaluated by a pediatric orthopedic surgeon.

Blount’s disease is another condition correlated with obesity. In this condition, there is severe bowing of the knees that leads to pain, joint damage and a significant visible deformity. Surgical treatment for mild Blount’s disease is called growth modulation. This treatment involves tethering a growth plate near the knee with a metal plate and screws, so that the leg can gradually straighten over approximately one to two years. In more severe cases, larger surgeries are often required to cut and realign the tibia bone, often with an external metal frame attached to the leg for stability.

Fractures or broken bones are relatively common in growing children. Obese children are more likely to sustain arm and leg fractures after a fall compared to normal weight peers. In addition, these fractures are usually more severe and more complicated to fix in obese children. Finally, the excessive soft tissue present in obese limbs makes fractures more difficult to hold in position in a cast. Consequently, many fractures that can be treated nonsurgically in normal weight children require surgical intervention in obese children.

Peri-operative Risks in Obese Children
Overweight and obese children often have medical comorbidities that increase risk of complications during and after surgery, such as anesthesia-related complications, infection and wound problems.  A thorough preoperative evaluation is recommended in obese patients undergoing surgery in order to optimize perioperative care. For example, sleep apnea is found in 85% of patients with Blount’s disease and hypertension is present in 65% of Blount’s and SCFE patients. Oftentimes, these medical comorbidities are undiagnosed at the time of presentation, so orthopedic surgeons play an important role in the recognition and diagnosis of these diseases.

Now What?
Childhood obesity is a difficult problem, and there are no easy solutions to eliminate the epidemic. A multidisciplinary approach with frequent communication between surgeons, pediatricians, nutritionists and other health care providers is mandatory to optimize orthopedic care of the obese patient. The pediatric and orthopedic communities must continue to support initiatives to encourage kids to be active and to eat a healthy balanced diet. Regarding diet, healthy eating habits need to be established at a young age, as studies have shown that obese children as young as 11 are already consuming in excess of 1100 to 1300 extra calories per day. Regarding activity, children and adolescents should be encouraged to participate in at least 60 minutes of physical activity each day. Participation in team sport, or other activities such as walking, running or biking, may decrease obesity rates and promote a lifelong love of a healthy activity.

Learn more about injury prevention and pediatric sports medicine.

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#SRHaccess Facebook LIVE Recap: Sports Nutrition and Wellness

#SRHaccess Facebook LIVE Recap: Sports Nutrition and Wellness

On this week’s Facebook live, the hospital’s Director of Wellness Taylor Morrison, M.S., R.D., L.D.  joined us to discuss her role with our sports medicine patients and overall wellness at the hospital. Below is a recap of the conversation.

Watch the live segment. 

What is her role with our patients?

  • She is a sports dietician who works specifically with our sports medicine patients.
  • She has appointments at our Plano campus every first, second and third Fridays of the month.
  • Provides guidance and education on meal plans tailored to the athlete depending on their sport, age, weight and development stage.

What are the most common issues seen in young athletes?

  • Stress fractures from high level training and overuse injuries.
  • From high intensity training or multisport involvement, many athletes are not taking in enough calories.
  • As the athlete grows and develops, their body requires more calories to have sufficient energy to perform.
  • Young athletes skipping meals.

Calcium and Vitamin D deficiencies in young athletes – what foods can help with this?

  • Best sources of calcium: milk, yogurt and cheese
  • By meeting with the nutritionist, if your child does not like these options, she will help you be creative in finding ways to incorporate calcium and vitamin D into their diet.
    • Smoothie, oatmeal made with milk, etc.

What should parents know about making an appointment with the sports nutritionist? 

  • She only sees sports medicine patients who have a referral from their physician at Scottish Rite Hospital.
  • Once the referral comes through, the athlete is scheduled for a clinic visit with the nutritionist.

Athletes who are vegetarians:

  • Provide education to the athletes and caregivers on being creative when it comes to meals to make sure they are getting all the nutrients needed to be successful.
  • Learn more from our blog.

Wellness at the hospital:

  • Healthier option offered each day.
  • Different stations: pre-made sandwiches, grill, deli, salad bar and other options.
  • ‘Eat Rite’ logo designates the food as a healthy option. Dietitians at the hospital evaluate the meal to make sure it meets certain criteria as a healthy food.
  • Dieticians work closely with the hospitals’ chefs to make tasty and healthy options.
  • Examples of healthy options include:
    • Grab & go salads and sandwiches
    • Pretzels and hummus
    • Vegetarian and vegan soups