All Articles by Suzanne Nelson, Sc.D., RD

Healthy high-carbohydrate, low fat meals are available at ethnic restaurants. You just have to know what to look for, what to avoid or watch out for, and what the good menu choices are:

Well-meaning parents and coaches, who advise youth athletes to take dietary supplements in an effort to promote early athletic development, improve performance, or to provide nutrition "insurance" are, unfortunately, misinformed. Simply put, there is no place in the diet of a healthy child for megadoses of vitamins, minerals, or other ergogenic aids (dietary supplements that supposedly enhance performance above levels anticipated under normal conditions).

There are a surprisingly large number of myths about nutrition. Here are some of the common myths and the truth about vitamins:

Vitamins are complex "organic" (ones that contain carbon molecules) substances that the body cannot make on its own but that it requires in small amounts for a number of important bodily functions. Here's a rundown on the thirteen fat-soluble and water soluble vitamins, their functions, and advice on how to ensure that your child gets all the vitamins she needs for sports.

Minerals perform important functions in the body. Some minerals, such as calcium and phosphorus, are used to build bones and teeth. Others are important components of hormones, such as iodine in thyroxin. Iron is critical to the formation of hemoglobin, the oxygen carrier within red blood cells. Minerals also contribute to a number of the body's regulatory functions, including regulation of muscle contractions, conduction of nerve impulses, clotting of blood, and regulation of normal heart rhythm. Here are some tips on making sure your child gets all the minerals he needs.

If you become concerned about the adequacy of your child's diet, you should consider nutritional counseling to identify any problems that may be hindering his performance. The title "nutritionist" can be used by anyone, regardless of training. The chances are better than 50/50 that such a person will have phony credentials or deliver inaccurate information. If you want individual nutritional counseling, consult a registered dietician (one with an "R.D." after their name).

Nutrition plays an important role in recovery from a sports injury. No change in diet is necessary when a quick recovery is expected. A long-term injury will likely require a reduced diet with a focus on maintaining protein intake and eating nutrient-dense foods.