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Studies have shown...
"Low calorie intakes are a problem in girls 12-17yrs old, older boys, blacks, and adolescents from economically deprived families. This inadequate intake of calories interferes with growth and compromises intake of other essential nutrients such as iron, calcium, and zinc. It has been shown that male adolescents are more likely to meet the Recommended Dietary Allowances (RDA's) for vitamins and minerals than females. Young females drink less milk and consume less calcium than the RDA. Approximately 40% of adolescent girls drink no fluid milk per day. This inadequate calcium intake in the teen years can cause osteoporosis later on. Another problem for female adolescents, adolescents consuming vegetarian diets, pregnant adolescents, and competitive athletes is low iron intake."
- Dairy Council Digest 1991
Nov/Dec;62(6):31-35
In this section we will discuss:
Protein Fluids Calories Junk Food Need to be Thin Child Obesity How to maintain proper weight
Protein: Protein is necessary for children to grow well and build strong muscles. Athletic children may need .5 to 1 gram of protein daily per pound of body weight (40-75 grams of protein for a 9yr old who weighs 75lbs.) This can easily be acquired by drinking 3 glasses of milk (30 grams of protein), plus a small serving of protein rich food at lunch and dinner. NOTE: extra protein will not build bigger muscles, neither will strength training. Puberty is when the hormones kick in to create muscle bulk.
Fluids: An adequate amount of fluids is essential for child athletes. The parents job is to provide cold water, diluted juice, or sports drinks to their child. Compared to adults, children produce more body heat at a given running speed, sweat less, and gain heat faster from the environment (because children have a greaterbody surface area in respect to their body weight). What does this all mean? Children should drink frequently! Children are in fluid balance if they urinate every 2-4hrs (urine should be pale yellow and copious)
Calorie Needs: Athletic children may need as many, or more calories as their parents. For example... the average 6yr old who weighs 45lbs needs about 1800 calories per day (40 calories per lb) plus 100-300 more calories for sports. A 9yr old who weighs 78lbs needs about 2500 calories (32 calories per lb) plus more for sports. Signs that your child has inadequate calories?.... overly tired, irritable, and lethargic.
Junk Food: We all know that most children love junk food. Since most children can fulfill their calorie needs with a variety of wholesome foods... they have some space for junk food. Many don't realize this... but children need to eat a diet with about 30% fat calories. Why? If they consume less fat they may consume too little energy.
Need to be thin!: Don't think this is only a problem with adults... in California, studies have shown that 30-45% of 9yr old girls (and 46-80% of 10yr olds) had disordered eating behavior. The pressure to be thin among young athletes involved in sports like ballet, gymnastics, figure skating, and running is standard. The idealism to obtain a perfect body only leads to trouble ahead. Its the job of the parent to downplay body size and help with good self esteem.... never comment about size... (this includes the size of your own children and others.)
Child Obesity: Competitive sports often cause embarrassment to overweight kids who want desperately to fit in. Strength training is the answer to this problem. It normally allows these children to shine because they are often the strongest in the class.
Maintaining proper weight: Teens should exercise at least 20 minutes, 3 or more days a week, eat a healthy diet, and use behavior modification techniques.
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