The June issue of the Jackson Whole Grocer Newsletter includes an article about keeping healthy carbs on the menu to support active summer lifestyles. Here I’d like to draw attention more specifically to active kids. “Active” means child or teen athletes in organized sports, dance, martial arts, or the plethora of outdoor activities in our mountain community. In an attempt to keep kids healthy some parents either consciously or subconsciously restrict calories in general and carbohydrates in particular. Here are some common examples:
- Parents refuse to give kids a sports drink because it has “too much sugar.”
There is no question many kids and adults eat and drink way too much added sugar. The problem here is that “sugar” is the whole point of a sports drink. Sugar is easily converted for energy during physical activity. While a sports drink may not be necessary if the activity lasts less than 60-90 minutes, during the summer months the heat, altitude (when playing up in the mountains), and dryness all add to your kids’ fluid needs.
Sports drinks can be an easy way to help kids fuel their activity, replace the stored carbohydrate (also called glycogen) used in activities, along with some electrolytes and fluid lost in sweat. There is no magic in these drinks but they are also not the worst thing your kids can have – especially when they are active. There are many recipes online to make your own version of a sports drink if you prefer to use honey or pure maple syrup in place of the white sugar or High Fructose Corn Syrup found in many commercial products (this will save you money too).
- Parents feed the whole family a low carb diet.
Many adults choose to restrict carbohydrates as a way to lose weight. Though this approach can work and there are many nutritious versions of low-carb meals, this is not appropriate for active kids – even if they are overweight. Certainly choosing healthier carb foods like fruits, starchy vegetables prepared with their skin (and not deep fried!), whole grains, and legumes is a good strategy for overall health. But feeding your active kids a hunk of protein and green salad for dinner after an active day of sport or other activities does not allow them to replenish carb stores (glycogen). This is especially important when they are consistently active and can affect their energy levels, irritability, and mood the following day.
For active kids there are situations when more refined carbs like bagels, crackers, and chocolate milk may be better for quick energy before or after a sports event, or between multiple events (soccer tournament). Meals or snacks made up of foods high in fiber, fat or protein take longer to digest – even if they are “healthy” foods. Think of the healthier, nutrient-dense foods as your kids’ nutritional foundation and the more refined foods (and beverages) that digest quickly as fuel for activity.
- Health or weight conscious parents unknowingly restrict calories of active kids.
Active kids need calories to grow and to fuel their activities. If they aren’t getting enough calories they are not getting enough of other important nutrients like carbohydrates, proteins, fats, vitamins, minerals, and phyto (plant) nutrients they need to grow, build bone, and play hard. While it is easier to make changes in the whole family’s diet for foods like low or nonfat milk and yogurt or not buying certain snack and dessert foods, active kids may need more calories than other members of the family. Additional access to healthy foods for between meal snacks like fruit and veggies, whole grain crackers or bread and nut butters can help active kids get enough fuel.
- Too big of a gap between meals.
This is a problem for many adults too but for kids it can be especially difficult. During the school year this is particularly challenging for active middle and high school kids who don’t have scheduled snacks and lunch time may be several hours after breakfast or before after school activities. During the summer months this can be challenging due to less structure during the day. As a general guideline, active kids probably need something to eat every 3-4 hours. (This is also a strategy that can help adults trying to lose weight or maintain a healthy weight.) Crabby moods or sudden fatigue are a couple of signs your child or teen may need a snack or a drink.
Post Contributed by Mary Ryan, MS, RD of Beyond Broccoli – see “Nutritionality” page for bio
