One Two Magazine Edition 1 December 2015 One Two Magazine Edition 1 December 2015 | Page 25

Nutrition in Children
It’s important to include iron-rich foods in
your childs diet, such as meat, dried beans,
and fortified cereals. Without enough iron,
kids might get tired more easily. Girls who
have got their periods lose some iron every
month through their menstrual flow and
active kids lose iron through their sweat —
weird!

Making the Right Nutritional
Choices.
Kids who eat properly are more attentive in
school, more physically fit, and have more

You’ve probably seen athletes drinking
water when there is a break in the action.
That’s because athletes need water before,
during, and after exercise. When people
sweat, they lose water through their skin.
Sweating cools the body down, but if you
lose too much water this way, you could get
dehydrated.
If you get dehydrated you won’t feel well or
perform well. Serious dehydration can make
you sick enough that you’d need to go to
the emergency department for treatment.
Drinking before, during, and after exercising
(or an event) is the best way to stay
hydrated. Don’t wait until you’re thirsty.
Water is the best choice. Fruit juice mixed
with water is another refreshing drink. But
avoid fizzy drinks, especially caffeinated
ones.
When it’s time to practice or play, they will
get energy from the foods they’ve been
eating all week. But it’s still a good idea to
eat well on that day. If they’re going to eat
a meal, have it 2 to 4 hours before practice
or a game. If your child has a full stomach,
their body will need to spend energy
digesting food, leaving less for them to use
in the game or practice. The best pre-game
meal includes carbohydrates and protein for
energy, but is low in fat and fiber, which can
slow digestion.
But you don’t want them to be hungry
either. Bring them a snack, especially for
long practices, competitions, or all-day
events. Half a sandwich, fresh or dried fruit,
or a small handful of nuts are all good
snacks. Sports bars, or energy bars, are
convenient, but they aren’t necessary for
athletes. You can get the same energy from
healthy foods.
Make sure they avoid sugary stuff like fizzy
drinks or sweets right before they practice
or compete. They might get a little energy
boost, but it will fade fast, leaving them
feeling drained. But eating and drinking the
right stuff will help them play their best.

Football quiz
answers from
page 21
Question 1 answer: Uruguay.
Question 2 answer: Jairzinho.
Question 3 answer: Oleg Salenko of
Russian and Hristo Stoichkov of Bulgaria.

energy than those who don’t. Making smart
nutritional choices during childhood can
reinforce lifelong eating habits and help kids
grow up to their full potential. So it’s
important to know where to start.
The best way to help your kids build healthy
habits is to encourage them to:

Tips for healthy eating:

Eat 3 meals each day – breakfast, lunch
and dinner – and have healthy snacks in
between, like morning and afternoon
tea. This gives your body the fuel it
needs to keep going throughout the day
and stops you from feeling really hungry
at your next meal.

Eat a variety of foods from the 5 food
groups every day – fruit, vegetables,
bread and cereals, meat or meat
alternatives and dairy foods. This will
give you all the energy, vitamins and
minerals your body needs.

Go slow on the sugary and fatty foods,
like lollies, soft drink, chips and fried
foods. Too many can be unhealthy for
you and make you put on weight.

Drink plenty of water throughout the day.

Sources:

http://pediasure.com/kidnutrition/child-nutrition-facts

http://pediasure.com/kidnutrition/healthy-diets-for-kids


http://www.healthykids.nsw.gov.au/
kids-teens/stats-and-factsteens/teens-nutrition/nutrition-for-go
od-health.aspx


http://kidshealth.org/kid/stay_healt
hy/food/sports.html#

Question 4 answer: USA.
Question 5 answer: Ruud Gullit.
Question 6 answer: 3 (1971,
1972,1973).
Question 7 answer: Sheffield
Wednesday.
Question 8 answer: Glasgow Rangers
(1873, Celtic founded 1888).
Question 9 answer: 1968.
Question 10 answer: Carlisle.
Question 11 answer: Preston North End.
Question 12 answer: Stoke City.
Question 13 answer: Gordon Banks.
Question 14 answer: Eric Cantona.
Question 15 answer: Kenny Daglish.
Question 16 answer: Lift the European
Cup in 1967.
Question 17 answer: Bryan Robson
(West Bromwich Albion).
Question 18 answer: Bury.
Question 19 answer: Kevin Moran
(1985).
Question 20 answer: Arbroath beat BonAccord 36-0 during a Scottish FA Cup first
round match, still the British first-class
football match highest score.

September 2015

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