C.D. asks from Springfield, MO on May 03, 2011
Hi Ladies! My family has been working on getting more exercise and eating healthier foods. We have cut out fast food and soda almost completely and are trying to make healthier meals at home. My son is extremely active and I was wondering if anyone knows of a good book that could give me some guidlines about what he should be eating. He plays soccer at least 4 days a week and uses a treadmill everyday. I am concerned that because he is so active he may not be taking in as many calories as he should. The guidlines on the food pyramid keep changing and I am looking for advice for someone who is really active and not just a thirty-minutes 4 times a week exerciser like me! Any advice would be appreciated. Thanks! :)
So What Happened?™
I guess his age and size would help! He is 14 is about 5'6 and weights around 133. He has recently lost 24 pounds!
M.R. answers from Chicago on May 03, 2011
Here is a good generic way to check.
Basal Metabolic Rate calories = 1330
Activity calories = 300-500 (moderately active to very active)
Digestive calories = 170
Total calories = 1800-2000
But...don't get caught up in calculating the calories! Some days he will be more active, some days he will be more hungry, so use this as a guideline.
Here are some other important tips:
-Eat 5-6 small meals a day, every 3 hours or so
-Each of these meals needs to have a carb, fat, and protein
-Do not skip breakfast
-Carbs are GOOD! But, choose complex carbs with dietary fiber
-About 60-90 minutes before soccer or the treadmill have a small snack that has carbs but not a whole lot of protein
-Within 30 minutes of finishing soccer or treadmill have another snack such as yogurt, chocolate milk, pbj sandwich - anything that is about a 3:1 ratio of carbs to protein
-8 cups of water a day (or two large Nalgene bottles), plus water for activities
-Urine should look like light lemonade, not apple juice
-If he is still hungry, allow him to graze on healthy snacks like fruits, vegetables, etc.
Congratulations on presenting your family a healthier lifestyle and making the sweeping changes in your house. Way to go to your son for getting healthier and doing it the right way!
I do not know of a good book for children, but you may wish to check out anything by Tosca Reno in her Eat Clean series. It is super strict, but you don't need to adopt the 'all or nothing' concept she recommends. Follow the guidelines and educate yourself and then go from there.
And, feel free to PM me with any other questions you may have!
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F.B. answers from Kansas City on May 05, 2011
You didn't mention how old your son is, but I'm assuming a teenager or younger and with that much exercise, he can eat anything. What you want is a balance, make sure he gets some fruits, some veggies, some meat/protein, lots of carbs (some of which come from fruits and veggies) and fat is important too. If he's eating a balanced dinner, even having a desert of some kid every other day or so is fine. If he's hungry, snacks are fine too, just as long as he's not replacing healthy food with unhealthy, you just want to have some from every category and slightly more from the health ones than unhealthy (ie...300 calories from health food, 150 calories from un; that's just an example he needs WAY more than 450 calories a day). Also, just as a fun side, desert was created as a way to load up on calories in a small amount of food for people before the industrial revolution, so if he needs more calories, he can get them there, but make sure he's getting the most from nutritious food and stay away from the most processed and fast foods (i would rather feed my kid ice cream for dinner than mc Ds, but he only gets that once a year on Fat Tuesday).
1 mom found this helpful
S.!. answers from Columbus on May 03, 2011
How old is your son?
K.M. answers from Chicago on May 03, 2011
I would talk to doctor or nutritionist about the families needs
A.S. answers from San Diego on May 03, 2011
A daily multi vitamin and lots of water. He could be drinking healthy protein shakes as well in between meals or after a workout to keep up with his nutrition. I would take him to see a nutritionist and see what they say.