The right foods for young athletes

The right foods for active kids

Kids and sports go together like peanut butter and jam

By Karen Kerr, registered holistic nutritional consultant

Most children love active play, and sports of any kind are a fantastic tool for growth and development. They learn so many life skills while challenging their little bodies to perform. Plus, it’s the perfect opportunity for parents to teach them about nutrition.

I’m not talking about a regimented way of eating; more of a time to encourage open curiosity and connection to their own bodies. I spoke with local photographer and coach Lyndsay Doyle, who wrote Strong and Free (a book about Canadian women in sport) in 2020, and currently has two boys in sports. She reiterates that it’s “important for us to teach our kids to listen to their bodies.” I love how she acknowledges that it’s a tough balance being part of a team and looking after yourself. Teaching kids to honour themselves is key to long term success and happiness.

Ask them questions like, “How did you feel when you played your game?” or “Did you have enough energy?” Gentle nudges

PHOTO: BIGSTOCK/DOLGACHOV

SOME PRACTICAL TIPS FOR GAME DAY:

1. Hydrate, and unless kids are competing in a vigorous cardio sport like soccer, water is the best option. Sugarladen sports drinks aren’t necessary. 2. For sustained energy, give kids a nutrient-dense meal two hours before the game, with healthy protein, fats and fibre. 3. After playing, offer snacks that are light and easy to digest.

I like veggies and hummus as a quick post game snack.

PHOTO: BIGSTOCK/ALEX9500 allow them to connect the dots of what they ate right before or after to how they feel. That gives them the knowledge and confidence to choose wisely for themselves in the future. It should always be the goal in parenting to create a safe space for learning and gaining skills children will need long after they leave home. So, it’s important that as they get older they gain more responsibility and ownership around food.

Obviously, younger children need us to offer the healthy options, but as your child grows get them more involved in meal planning and game-day preparation. Get them to pack the snacks and fill their own water bottle.

Kids can place a lot of pressure on themselves to perform. Healthy competition is great, but watch to see if your child is becoming obsessed over food. Unfortunately, there is a strong link between sports and disorder-eating behaviours such as anorexia and bulimia, with higher rates in “judged” sports as opposed to “refereed” ones. It’s something to look out for. Having a positive body image should be the goal. Kids’ growing bodies need nutrient-dense foods for proper development. Restrictive eating can have long term effects and set them down a lifelong battle of yo-yo dieting. I see it all the time. That’s why having a relaxed and intuitive way of eating is best. It’s not eating for how you look, it’s for how you feel.

Easy recipes your family will love

Grab-and-go snacks for young athletes and busy kids

Here are two easy make-ahead recipes that kids can grab and go. I use mason jars for the portability, and you can customize the toppings to the kids’ preferences. Both are great sources of protein and full of fibre. Make a big batch on Sunday night and you can have snacks for the week. I use almond milk, but any milk or milk substitute will do. If you choose skim, add some healthy fat with yogurt for a creamy result.

PHOTO: BIGSTOCK/YULIADESIGN

Morning Oats

INGREDIENTS

Old-fashioned oats (not steel cut or quick) Milk (almond milk or milk substitute will also work) Greek yogurt (plain) Various toppings

INSTRUCTIONS

The base recipe uses 1-part oats to 1-part milk and ¼ cup Greek yogurt. Stir all ingredients in a bowl, then choose your flavour and refrigerate overnight.

FLAVOUR OPTIONS

Apple pie: Layer chopped apples, pecans, maple syrup and cinnamon with the base oats recipe. PB&J: Layer your favourite jam and peanut butter (or nut alternative if taking to a school event) with the base oats recipe. Chocolate banana: Add 1 tbsp of cocoa per 1 cup of basic recipe with 1 tbsp of maple syrup or honey. Layer with chopped bananas.

Overnight Chia Pudding

INGREDIENTS

Chia seeds Milk (almond milk or milk substitute will also work) Honey or maple syrup Your choice of flavours

INSTRUCTIONS

The base recipe uses 1 tbsp of chia seeds to ¼ cup of milk. It’s important to stir well and then let it set for a few minutes, then stir again to avoid lumps. Add either honey or maple syrup to sweeten and refrigerate overnight.

FLAVOUR OPTIONS

Blueberry crumble: Add fresh or frozen blueberries with granola. Strawberry cheesecake: Add 1 tbsp of cream cheese to base recipe and stir well. Add fresh or frozen strawberries and layer with crushed graham crackers.

PHOTO: BIGSTOCK/JULIA665

SATURDAY OCTOBER 1

Halifax Central Library

Readings for Kids!

9:30am Lawrence Hill (ages 9–13) 9:30am Briana Corr Scott (infants–3) 10:15am Lauren Soloy (ages 4–8)

Workshop for Young Writers

10:30am–noon with Chad Lucas (ages 10–14)

YA Graphic Novels Panel

1pm–2:15pm featuring Lynette Richards and Patrick Allaby, hosted by Mollie Cronin

DIMANCHE 2 OCTOBRE

Bibliothèque centrale de Halifax

REGISTER FOR FREE TICKETS AT afterwordsliteraryfestival.com Présentations pour les jeunes! 12h30 Fabien Melanson (0–3 ans) 13h15 Nico (4–8 ans) 14h15 Denis Boucher (8–12 ans)

Atelier d’écriture pour les jeunes 12h30-14h00 avec Denis Boucher (10–14 ans)