Nutrient Density and Young Athletes

"How are our kids able to perform in their sport when food habits are unpredictable?"

Most kids seem to have that rubber-band quality where they can snap back into life without ill effects of the pound of chocolates and liter of pop from the night before.  Because of their resiliency it is easy to think their youth allows them to consume more junk without ill effects.  However...

...the reality is that Young Athletes DO suffer with impaired performance  after poor food intake.  Instead of realizing it was the pop-tarts, our young athletes imagine  that they are not capable of performing that skill.  Coaches get frustrated and parents chalk it up to an "off day"  rather than connecting the nutritional dots.  It is our job as parents to get the right foods in front of them. 


Nutrient Density is the key:

• Nutrient dense foods are natural and therefore supply co-factors for absorption
• ND foods are recognized by the body and assimilated readily
• More nutrition per bite
• Ensures a natural source of minerals
• A higher rate of nutrient absorption vs. absorption from a synthetic vitamin

Tricks to the trade:

1)  It is only necessary to ask your athlete to take 2 bites....What???
     - If they like it, they will eat more than 2 bites.  They are naturally obligated to balk the first 10 times they must do this.  Just smile and tell them they can get back to what they're doing after 2 bites.  My kids eventually learned to ask "How many bites?"  And then they ate that food first to get it over with!!  LOL!

2)  Present nutrient dense foods DAILY
     - Practice what you preach:   Eat a good serving of these ND foods
     - It is easy to ignore food you only see once a month (like Brussels sprouts) but not if you establish the food as a staple

3)  It's all about the attitude toward food
     = Set an example: Enjoy the food you are asking them to eat!
     ** Admit it when it tastes awful - you will all enjoy the laugh! **

Your kid is sitting there knowing
#1: You care          #2: Nutrition is a priority            #3: Those bites were actually pretty good

You are sitting there knowing
#1: This is a great way to show your love      #2:  You are being an awesome steward to their health     #3: Those bites were actually pretty good!

5 Super-ND foods to offer:

1) Avocado
Simple, quick, delicious healthy fats    
http://www.youtube.com/watch?v=PAAMx_R523o

2) Fresh carrot juice 
(juice it at home - you won't regret it!  See my fresh juice blog for recipe!)

3) Broccoli
Steam the crowns until bright green and then add butter and sea salt - this is SOOO delicious!

4) Salmon
(I like to bake it in a glass pan with Greek Vinaigrette dressing poured over it, 350 degrees  for 15 minutes or until the center flakes with a fork)

5) Fresh berries
If  you can't handle this one, then I'm not sure I can help you!!  :D

Some day your athlete will be asking for smoothies and salmon without realizing it!  Believe me, I have a young athlete who loves Brussels sprouts,  sweet potatoes, tilapia and pomegranates!  Mangoes and banana smoothies are other favorites.  (Yes, I've been working on her since she was a baby!  Sometime the payoff can be years in the making!!)

Until next time,

Let me know how it goes!

~Rose