Awesome Foods for Active Kids The ABCs of

How can you get children to eat food that tastes good, does them good, and helps them perform better? This practical guide contains all the information and suggestions you need to feed growing kids, from kindergarten through high school.

Anita Bean is a sports nutritionist and fitness instructor. She is also the 1991 British Bodybuilding Champion and the mother of Chloe and Lucy, two very active kids

Acknowledgments

ix

Introduction

1

(4)

Kids' Food and Health

5

(9)

Does It Matter What Children Eat?

How Do Kids' Diets Measure Up?

Why Should You Change What Children Eat?

So How Can I Influence Children's Eating Habits?

Television and Advertising

How Can You Combat Advertising Pressure?

Looking at the Labels

What to Avoid

What Should Active Children Eat?

14

(11)

How Does the Food Pyramid Work?

How Many Servings?

How Big Is a Portion?

Building the Pyramid

Looking after Children's Teeth

Protein Power

25

(5)

What Happens to Protein in the Body?

Will Extra Protein Make Stronger Muscles?

How Much Protein?

How to Get Enough Protein

What about Vegetarian Diets?

What about Protein Supplements?

Carb-Charging

30

(7)

Why Do Kids Need Carbs?

How Much Carbohydrate?

Which Types of Carbohydrate Are Best?

Carbohydrates and the Glycemic Index

Fat Matters

37

(6)

Why Is Fat Needed?

What's the Difference Between Saturated and Unsaturated Fats?

What Are the Essential Fats?

What Is Hydrogenated Fat?

How Much Fat Should Children Eat?

Vitamins and Minerals

43

(16)

What Do Vitamins and Minerals Do?

How to Get Enough Vitamins and Minerals

How Can You Get Children to Eat More Fruits and Vegetables?

Guide to Vitamins and Minerals

Do Active Children Need More Vitamins and Minerals?

Should Children Take Vitamin Supplements?

Phytochemicals

Antioxidants

Eating for Action

59

(11)

How Much Food Should My Child Eat?

What Should Children Eat Before Training or Competition?

Timing the Pre-Exercise Meal

Eating Before an Event

What Should Children Eat During Exercise?

What Should Children Eat after Exercise?

Traveling and Competing Away from Home

Drinking for Action

70

(8)

Why Is Drinking Important for My Child?

Dehydration Check-Up

How Much Should Children Drink?

How to Fit It All In

How to Make Children Drink while Exercising

What Should Children Drink?

Overweight Kids

78

(15)

What Are the Dangers for Children of Being Overweight?

Heart Symptoms in Obese Children

How Can I Tell If a Child Is Overweight?

Why Do Children Become Overweight?

How Should I Deal with Children's Weight Problems?

What Practical Help Can I Give?

How Can Children Be Encouraged to Be More Active?

How Much Exercise Should Children Get?

How Much Exercise Do Children Really Get?

How Can Children Adopt Healthier Eating Habits?

How Can I Avoid Mealtimes Becoming a Battleground?

Should Children Lose Weight for Sports?

How Can I Discourage Television Viewing?

Underweight Kids and Fussy Eaters

93

(9)

Thin or Underweight?

Why Are Some Children Thin?

Feeding Children with Small Appetites

Feeding Fussy Eaters

Feeding Very Active Children

Strength Training for Children

Eating at School

102

(11)

Packing a Healthy Lunch

What's in School Meals?

What Should I Encourage Children to Eat for School Lunch?

What Can I Give Children after School?

Eating Disorders

113

(7)

What Are Eating Disorders?

What Are the Causes of Eating Disorders?

Why Are Eating Disorders Common among Young Athletes?

How Do I Know If a Child Has an Eating Disorder?

How Will an Eating Disorder Affect a Child's Health and Performance?

What Can I Do If I Think a Child Has an Eating Disorder?

Preventing Eating Disorders

Kids' Menu Plans

120

(11)

Main Meals

131

(14)

Meatless Main Meals

145

(14)

Salads

159

(5)

Salad Dressings

Super Soups

164

(6)

Fast Food

170

(14)

And to Finish

184

(9)

Kids' Snacks

193

(9)

Delicious Drinks

202

(5)

Notes

207

(2)

Resources

209

(2)

Online Resources

Useful Addresses

FREE SHIPPING

Amazon no longer offers textbook rentals. We do!

Awesome Foods for Active Kids The ABCs of Eating for Energy and Health

Summary

Author Biography

Table of Contents

Supplemental Materials