Childhood obesity is on the rise. Because of video games and television, the time spent on physical activities can be low and this is a concern among parents and health professionals. Canada's Physical Activity Guides for Children and Youth encourages young people to get active and to try endurance, flexibility and strength building exercises every day!

Eat well, play well!

Whether your child plays team soccer or rides their bike, they need healthy food and nutrients to support their growth and activities. Poor eating habits can lead to poor performance. Eating Well with Canada's Food Guide encourages variety in all the four food groups every day. The new guidelines for children and adolescents give a better idea of the number of servings per day needed to support growth, development and activity levels.

Recommended number of Food Guide servings per day¹

Carbohydrates are the primary source of energy for sports and activities and can be found in grain products, vegetables and fruit and milk products. Protein is also important and needed for growth. Sources of protein include meat and alternatives, milk products and some grain products.

Eating healthy foods before and after exercise can provide energy and help the body to recover from physical activities. Carbohydrates, lean protein and fluids are important. A meal such as pasta with meat sauce, salad and milk or juice can provide active children with the nutrients they need to play and grow! Another idea could be chicken, pasta or rice, vegetables and milk or juice. If short on time, Knorr Sidekicks Whole Grains can be an easy way to add whole grain goodness to your family’s meal. Snacking is also a good way to help prevent hunger and offer an energy boost right before games or activities. Foods like cheese and crackers or a cereal bar/granola bar, along with water are great choices.

Fluids are extremely vital during exercise, especially in hot weather. Children and adolescents tend to sweat less and drink less than adults. This is a concern as they can overheat and suffer from dehydration.2 It is a good idea to remind children to drink enough fluid during physical activities and in warm weather.3 Milk, water and juice are good choices for snacks and meals throughout the day. Teens may choose water, juice, milk or sport drinks for added energy! Chocolate milk provides all of the same nutrients as white milk, with a little more sugar. Drinking fluids before, during and after exercise can help active children to avoid dehydration and heat-related illness.

Snack attack!

Active children need more calories than their inactive friends. So, it is important to have three well-balanced meals and healthy snacks every day. Eating a well-balanced diet on the run can be a challenge for some families. When eating on the go, try to pack healthy snacks or light meals. If eating out, try to select restaurants that offer nutritious choice like sandwiches and salads.

Pack healthy snacks and fluids prior to a game or activity to give nutrients and energy! Snack ideas include cheese and crackers, raisins/dried fruit, trail mix, air-popped popcorn, granola bars, yogurt, fruit, veggies and dip, bagel with peanut butter and sandwiches. Remember to choose whole grains for added fibre and nutrients.

Physical activity is important at any age, but for children and teens, it is a great way to build confidence, develop new skills and an awareness of their body. Encouraging physical activity will help them to develop a positive attitude towards fitness that may carry on into adulthood. Have fun!

References:

1. Health Canada. Eating Well with Canada’s Food Guide. Minister of Health Canada, 2007. www.healthcanada.gc.ca/foodguide.

2. Mah S. Preventing dehydration. Ontario Physical Health Education Association, 2004. www.ophea.net

3. Furgala K. The new dietary guidelines for water intake: Revisiting some myths about hydration. Spotlight on Nutrition Issues. 2004:1-12. Dairy Farmers of Canada. www.milknutrition.org