Nutrition for Active Children

Diet is an essential part of our daily lives. Understanding the right foods (and amount of food) to consume, as well as feed to our children, can often times be met with conflicting opinions, and deceptive information. Developing healthy eating habits in early childhood can encourage proper growth, while also preventing the onset of various health conditions. The Center of Disease Control (CDC) recommends that children over the age of two maintain a balanced diet that includes a variety of fruits and vegetables, fat-free free/low-fat dairy products, whole grains, oils, and a variety of protein-rich foods. In addition to these guidelines, the CDC also recommends that they limit “empty calories”, which come from solid fats, sugars, and items that contain high levels of sodium. However, despite these guidelines, research shows that empty calories contribute to over 40% of daily calories for children ages 2-18, and that most children and adolescence also do not consume the correct amount of water. 

While it is important for all children to maintain proper nutrition and hydration, it is even more so that this be considered a baseline, and that active children will require an even greater nutritional intake. Unfortunately, with today’s consumer market, we are constantly being given incorrect information through deceptive marketing tactics, that are also met with a broad spectrum of varying opinions on what someone believes is “best”.

At Swimm With Timm, we are lucky to have the support of Marissa Szabo, a certified health and nutrition coach, and owner of Well & Simple, a private health coaching and workplace wellness practice located on the North Shore. A few weeks ago, Marissa took some time to answer some of our important questions regarding childhood nutrition, and why choosing the right snacks and meals can not only help maximize growth and development, but also help increase both physical, and cognitive performance. 

Question 1: What are the important things to remember when it comes to carbohydrates? 

Marissa: Complex carbohydrates are best for growing children. Complex carbohydrates are digested more slowly, providing the body with a gradual energy release, keeping us feeling fuller longer, keeping our blood sugar and insulin levels more stable, and are more nutritious than simple carbohydrates. This is all due to the fact that they are packed with micronutrients, fiber, phytonutrients, and water. It is important to limit simple carbohydrates, which don’t come from Whole Foods, and can be packed with sodium, chemical additives, and trans-fats. 

Examples of complex carbohydrates include: sweet potatoes, whole grains, fruits, beans, and vegetables. 

Question 2: What are some other ways to incorporate protein into my chid’s diet? 

Marissa: Many people mistakenly believe that portion is from animal sources, but there are many healthy plant sources of protein as well. For example, nuts, legumes. Dairy, quinoa, oats, seeds, and oy all contain protein, and eating a variety of these foods can help create a healthy and balanced diet. 

Examples of healthy protein snacks include: celery with peanut butter, plain yogurt with fresh or frozen berries, carrots and hummus, tofu, and hard boiled eggs. 

Question 3: Describe the importance that fats play in our daily diet, especially for active individuals.

Marissa: Fat plays an important role in our bodies. For growing, active, bodies, fat is also important because it is calorie dense- providing the energy needed to support these bodies. However, we do not need a ton of fat to get these benefits. The most important thing to remember, is that it is critical to avoid trans fats, which are found in processed foods, as these are not naturally occurring fats, cannot be used by our body, and have been linked to health problems. Unfortunately, a food can contain up to 1/2 gram of trans fat per serving, and still state, “0 grams trans fat” on the label. Instead of trusting packaging information, read the ingredients list, and look for the terms “hydrogenated” and “partially hydrogenated”, these are trans fats. 

Question 4: What are the do’s and fonts in terms of keeping children hydrated both before, during, and after physical actvitiy? 

Marissa: A good rule for hydration is to drink 1/2 ounces of water, per pound of body weight, per day. However, that should be considered a baseline, and for children who are exerting themselves, and sweating, they will need to consume more water before, during, and after activity. 

Question 5: What are the most important aspects of a healthy, balanced, diet? Specifically for active and growing children? 

Marissa: It is crucial to make sure that children are consuming as many whole foods as possible. There are so many convenience stores out there that market themselves as health, when in fact they are not. Variety is also key, as the greater variety of whole foods means a greater variety of nutrients. I always tell my clients to “eat the rainbow”- the bright colors of fruits and vegetables is an indicator of the different healthy phytonutrients found in them. Likewise, avoiding sugar as much as possible is critical. If we fee kids hyper-palatable, super sweet foods, that is the taste they are going to develop, making it harder for them to adjust to naturally sweet foods down the line. Click here to access my Sample Meal Plan, as well as some of my favorite recipes.  

Sugary foods to avoid: Juice, soda, dried fruits, and flavored yogurts 

More about Marissa Szabo: Marissa’s move into health coaching was inspired by her own struggles with dieting and healthy eating. She recognizes that diets are not meant to create lasting change, and therefore takes a different approach to helping her clients with healthy eating. Rather than just providing them with a plan to follow, she also works with her clients on the factors that can affect their eating, like stress management, time management, planning and prep, and mindfulness. More importantly, she helps her clients find a healthy balance, so that they can still enjoy their favorite foods without guilt. In this way, she works collaboratively with her clients to create habits that last. Marissa is currently accepting new clients. If you are interest in making healthy changes that last, please complete this quick questionnaire to schedule a consult.