The key to nutrition is balance. The body needs a healthy combination of carbohydrates, protein, and fat to be properly fueled, especially when physically active. Although it’s been around a long time, the food pyramid is still helpful today in determining what kinds of foods our bodies need. Likewise, vitamins such as B6, D, iron, calcium, magnesium, zinc, and chromium are essential to a balanced diet.
Robert Dennis, MD, says a balanced diet never goes out of style and that it is the only proven method for properly fueling the body. “I recommend five to six small meals a day with a proper combination of protein, carbohydrates, and fat. Something like chicken or fish several hours before the game,” he says.
Hard-working muscles need protein to replace what’s been depleted. So it is best to eat a well-balanced meal two to three hours before a game. For longer events requiring intense physical activity, protein bars, bananas, or energy drinks are effective, Dr. Dennis says. And, hydration is essential to any workout.
1. How many fruit and vegetable servings do you eat a day?
❑ 0-1
❑ 1-3
❑ 3-5
❑ None
Recommendation: Nutritionists recommend at least three to five servings each day. A serving can be a small glass of 100 percent fruit juice or a piece of fruit.
2. Do you follow the food pyramid?
❑ Yes
❑ No
Recommendation: The food pyramid is a perfect guide to maintain a balanced diet and get the daily nutritional allowances recommended for optimal health.
3. How often do you eat fast food?
❑ Once a week
❑ Once a month
❑ Three to five times a week
❑ Never
Recommendation: Aim to eat at fast food restaurants as seldom as possible. Fast food is packed with saturated fat and cholesterol, which can lead to unhealthy weight gain. If you must eat at a fast food restaurant for convenience, choose grilled chicken or fish sandwiches, minus the mayo, or a salad with low fat dressing.
4. Do you shop along the perimeter of the grocery store?
❑ Yes
❑ No
Recommendation: The outer areas in a grocery store tend to carry the healthier items — fresh produce and dairy. Center aisles are stocked with processed foods and goods with refined sugars. The more you avoid these items, the better you can manage your weight.
STAY HEALTHY
- Beware of dietary supplements. Supplements are not regulated or recommended for children younger than 18.
- Consider the type of fuel being put into the body. Proper nutrition and a balanced diet are essential for energy and physical output.
- Be sure to obtain the proper amount of rest after exerting large amounts of energy. Studies show most teens need approximately 8 ½ to more than 9 hours of sleep each night to rejuvenate the body, physically and mentally.