The old tradition of eating a hearty
meal before activity has gone with the times. It is now recommended that the
meal eaten prior to sport is a low fat, high carbohydrate combination of foods
that are quick and easy to prepare and digest, yet leave your children feeling
satisfied and well fuelled. The timing of this meal is important to allow time
for digestion prior to exercise.
Fluid intake needs to be encouraged at
this time too.
To make a nutritious breakfast, select
a combination from the following foods
● breakfast cereal or oatmeal with reduced fat milk and/or yogurt
● toast, crumpets, pancakes or muffins
● spaghetti or baked beans
● eggs; reduced fat cheese
● fresh or canned fruit; fruit juice
Nutrition goals:
1. Provide foods to be eaten prior to
activity that are quick and easy to digest, leaving the stomach comfortable but
not too empty.
2. The best foods for this time are
those low in fat, containing some protein and a moderate amount of carbohydrate.
3. Ensure adequate fluid intake with
these foods.
Survival hints
1. Keep food and fluids at this time
quite simple.
2. Food and drink taken now should be
what your child
is used to having. Before a competition or carnival
is not a good time to experiment with new
foods.
4. Always aim to have a mix of food and
fluids before activity.
5. Aim to eat a main meal 2-4 hours
prior to starting activity. A light snack can be eaten within an hour of being
active.
6. Watch the fibre content of this
meal. Some children may find their bowels become overactive if they eat a large
amount of fibre at this time. If this is the case, use more refined products
like white bread, pancakes or canned spaghetti.
7. Sometimes a liquid meal may be the
best before sport,
particularly for children who get nervous and
don't feel like eating solid food.
8. Take fluids within the last 15
minutes before exercise
to ensure adequate hydration.
9. Minimise fuss so that everyone can
stay calm.
Liquid meals can be purchased
commercially but active kids may like to try their own creations.
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