Play Hard, Eat Right , livre ebook

Turner Publishing Company - Suzanne Nelson Steen , Debbi Sowell Jennings

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86 pages

English

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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
The Growing Child Athlete.

All About Carbohydrate.

All About Protein.

All About Fat.

Vitamins and Minerals.

The Importance of Fluids.

Pre- and Post-Event Meals.

Meals on the Go.

Body Weight and the Child Athlete.

Fast Facts.

Food Frequency Charts.

One-Day Food Recall.

Food and Activity Record.

Index.

Sujets

Santé et bien-être

Diététique

diététique

Nutrition

Fitness

Health

Diet

Informations

Publié par	Turner Publishing Company
Date de parution	24 août 2007
Nombre de lectures	0
EAN13	9780470254455
Langue	English

Informations légales : prix de location à la page 0,0750€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

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.
RJ206.J46 1995

613.2 082-dc20
95-16308

CIP
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 development. You should be sure that your school-age athletes are growing on schedule and that they are eating the right types and amounts of food for their age groups.
You might also need to be careful about how you look at any young superstars. You may know the importance of body composition-the amount of body fat and muscle mass-in adult athletes. However, because children grow in rapid but somewhat unpredictable spurts, you cannot use ordinary methods for measuring body composition in developing children. Their body chemistry, bone density, and proportion of body water all differ significantly from those of mature athletes, even if their physical performance seems well beyond their years.
Physical Growth
From age 2 until puberty (when children begin to mature sexually), boys and girls grow at about the same rate. You should expect children to grow 2 to 3 inches and gain 3 to 6 pounds each year. There is no physical reason to assign young children to single-sex athletic teams. In fact, many organized sports combine girls and boys in group athletics until age 9 or 10, after which they are separated for social reasons.
At puberty, however, children undergo hormonal changes that mark the beginning of adolescence. These hormonal changes cause them to grow rapidly; therefore, you need to watch children entering puberty very carefully to ensure that they are meeting their nutrition needs. Both boys and girls gain body fat just prior to their growth spurt. By storing extra fat, the body has enough calories to fuel the rapid change in height. You should explain this in advance to growing children so they do not hurt their bodies or stunt their growth by trying to imitate the dieting behavior of adult athletes.
To help monitor child athletes, scientists have devised a numerical system to describe children according to the physical and sexual changes in their bodies. This system is known as the Tanner Stages of Development or Sexual Maturity Ratings.
Although formal Tanner staging is measured by a physician, other characteristics can be used to estimate a child s level of sexual maturity. For a girl, if you know when she menstruated for the first time, you have a good milestone. Between Tanner stages 2 and 3 (usually ages 11 to 12 in the United States), girls undergo their peak growth spurt, with an average gain of 3.25 inches in height. Menstruation begins at stage 4. Once a girl has begun menstruating, she has completed her rapid growth period.
Tanner Stages of Development
Stage
Boys
Girls
1.
Before puberty
Before puberty
2.
First appearance of pubic hair
Growth of genitals
Increased activity of sweat glands
First appearance of pubic hair
Development of genitals
Increased activity of sweat glands
3.
Pubic hair extends to scrotum
Growth and pigmentation of genitals
Voice changes
Beginning of acne
Pubic hair thicker, coarser, curly
Breasts enlarge and pigmentation continues
Genitals well developed
Beginning of acne
4.
Pubic hair thickens, facial hair begins
Growth and pigmentation of genitals
Voice deepens
Acne may be severe
Pubic hair abundant, armpit hair begins
Genitals assume adult structure
Breasts enlarge and mature
Acne may be severe
Menstruation begins
5.
Increased distribution of hair
Genitals fully mature
Acne may persist and increase
Increased pubic hair distribution
Breasts fully mature
Inc