Nutrition

Everyone knows that calcium is needed for a child's growing bones and to build strong teeth. But what parents may not know is the wide variety of foods that their child can eat to meet her calcium needs. Here's a chart listing the amount of calcium in many common food items.

Your child doesn't need to take a vitamin supplement if she eats nutrient-dense food that contain them. Here's a list of sources for vitamins and the function they perform in the body.

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 are contained in the food we eat. Here's a chart listing the food sources for various minerals and their function in the body.

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.

There are a surprisingly large number of myths about nutrition. Here are some myths and facts about sugar:

An easy way to assess whether your child is getting adequate, but not
excessive, protein in his/her daily diet is to use this rule of thumb:
consume daily 16 ounces (2 cups, or 480 ml) of milk or yogurt plus a
moderate serving of protein-rich foods at two meals a day.  This, along
with with the small amounts of protein in grains and vegetables, will
likely meet your child's daily protein requirement.  Of course, your
child will need to eat other foods to round her calorie and nutritional
requirements, and those foods will offer a little more protein, as well.

Do you know how many grams of protein are in the foods you serve your family? Here's a list.