While many athletes go through a bit of trial-and-error with their diet until they come up with a plan that works for them, there are a few key points that all athletes should keep in mind when trying to match their meals and snacks to their activity.

Carbohydrates are primarily what the body relies on for energy. The body needs a fairly steady source from the diet, since there’s only so much carbohydrate the body can store – in the form of glycogen – in the muscles and the liver.

It’s important to ‘top off the tank’ with some carbohydrate before an athletic event. In choosing what to eat, all athletes need to consider how much time they have to digest before they start an athletic performance or event.

• Foods high in fiber and fat delay digestion time so save them for after your big event.
• Light or liquid meals digest more quickly than solid ones.
• During continuous activity that lasts longer than an hour, athletes need to keep the carbohydrate coming in. Specially designed sports drinks are ideal for this purpose, since they provide fluid and salts as well as the right amount of carbohydrate to keep muscles well fueled; some also provide small amounts of protein that help with muscle recovery.
• Post-exercise, athletes must consume plenty of carbohydrate to replenish the stores in their liver and muscles. Ideally, athletes should try to eat within 30 minutes or so after their event or workout is over. Fruits, veggies, whole grains, beans and dairy products are all terrific recovery foods. This is the time to load back up on the higher fiber carbs since digestion time is no longer a concern.
• Whey and casein – proteins derived from dairy products – are also needed after exercise to help promote muscle recovery. A protein smoothie made with milk and fruit, a sandwich on wholegrain bread with a glass of milk, or some yogurt with a piece of fruit are all excellent post-exercise meal ideas.

When it comes to kids nutrition, parents certainly have the best intentions. But many have busy lifestyles that don’t always allow enough time for grocery shopping, meal planning or cooking.

Others may not be aware of the healthiest ingredients or cooking methods and may too often rely on fatty or starchy foods as the basis for meals. Coupled with the picky eating habits that seem to be so prevalent among kids, it’s no wonder that children are often not eating as well as they should.

Age-Old Habits

Younger children often have a number of foods that they refuse to eat. Children can be particular not just about how a food tastes, but about temperature and texture too.

 

Older kids are frequently on the run, which may mean not only a lot of convenience items and fast foods, but erratic mealtimes too.

According to Luigi Gratton, M.D., clinical physician at University of California, Los Angeles, there are some tactics that parents can take with their kids to help them eat better.

"Setting a good example is a good first step," says Gratton. "Parents should make every attempt to demonstrate healthy eating habits with their kids, and this includes having regular meal times." He also notes that kids are more likely to eat healthy fruits and vegetables when they take part in food shopping and preparation.

Winning Strategies for Kids Nutrition

Here are a few ways parents can help their active children eat healthier.

Children are more inclined to eat healthy foods when they are offered frequently and regularly. Repeated exposure to vegetables, for example, is just one way to encourage your family members to try new foods.

It also helps to make foods visible and available. Try keeping a bowl of fresh fruit on the kitchen counter, or put crunchy, cut-up vegetables in the refrigerator.

Another approach for increasing intake of vegetables is by adding them to familiar foods. Cooked, pureed vegetables can be added to pasta sauce, for example, which boosts nutrition and reduces the overall calories in the dish.

Smooth Things Over



Kids also enjoy smoothies and products such as Herbalife’s new line of kids shakes - designed to be mixed with milk and provide a tasty way to help kids meet their vitamin and mineral needs for the day as a snack or part of a healthy meal.

 A bit of protein helps to curb appetite and limit frequent snacking on less healthy items. Despite parents’ best efforts, children’s diets may still fall short in certain key nutrients.

"A daily multiple vitamin and mineral supplement can help to round out any potential shortfalls in kids nutrition, and can act as a safety net," says Gratton.

"Look for age-appropriate products, which target the needs for the particular age of the child."

Kids nutrition is an area of concern for parents around the world. In the U.S. alone 30% of all kids under 15 are overweight. Only 14% of girls and 30% of boys get 100% RDA of calcium in their diets. -USDA-

Intake of low nutrient rich foods such as soft drinks, candy, desserts, salty snacks and discretionary fats made up 30% of daily calories among children. - NHANE studies from NHCS and CDC -

Breakfast as part of a healthful diet and lifestyle can positively impact children's health and well being. - Journal of the American Dietetic Association -

Improve your kids nutrition easily and safely.

Key Benefits:

• Herbs, vitamins and botanicals, including chamomile and ginger (soothes digestion), plus antioxidants rosehips and acerola promote cellular nutrition.
• Helps kids form healthy eating habits.
• Kids love the taste
• No artificial flavors, sweeteners or colors.

Day 1 – Breakfast
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

Day 1 – Morning Snack
Raw Celery and carrots with low fat dressing

Day 1- Lunch
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

Day 1 – Late Snack
Instant Herbalife Thermojetics Beverage
Enjoy 1 cottage cheese with biscuit or a Herbalife Protein Bar

Day 1 – Dinner
One Chicken breast with soy sprouts, carrots, celery, squash, onions and green beans, dark green salad with reduced calorie dressing.

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Day 2 – Breakfast
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

Day 2 – Morning Snack
1 Apple
Herbalife Thermojetics Herbal tea and cottage cheese

Day 2 – Lunch
1 cup tomato soup
Tuna mixed with chopped vegetables
¼ avocado and light Italian dressing

Day 2 – Late Snack
Low fat yogurt

Day 2 – Dinner
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

***************************************************************************************
Day 3 – Breakfast
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

Day 3 – Morning Snack
Herbalife Thermojetics Herbal Tea
Cottage Cheese

Day 3 – Lunch
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

Day 3 – Late Snack
Tomato juice
1 fruit

Day 3 – Dinner
Crab meat
½ avocado
Dark green salad leaves
Soy sprouts
Grated reduces fat cheese
Sliced mango and reduced calorie dressing

******************************************************************************************
Day 4 – Breakfast
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

Day 4 – Morning Snack
Herbalife Thermojetics Herbal Tea
Cottage Cheese or Herbalife Protein Bar

Day 4 – Lunch
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

Day 4 – Late Snack
1 nectarine
A low fat yogurt

Day 4 – Dinner
Soy protein burger
Grilled peppers, onions and aubergine
Soy sprouts tossed green salad with low fat dressing

*********************************************************************************************
Day 5 – Breakfast
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

Day 5 – Morning Snack
Low fat yogurt with oatmeal

Day 5 – Lunch
1 egg
Tomatoes
Salsa
1 slice wholegrain toast
½ grapefruit

Day 5 – Late Snack
Raw celery and carrots with low fat dressing

Day 5 – Dinner
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

**********************************************************************************************
Day 6 – Breakfast
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

Day 6 – Morning Snack
1 fresh pear
Low fat yogurt

Day 6 – Lunch
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

Day 6 – Late Snack
Herbalife Thermojetics Herbal Tea
Cottage Cheese

Day 6 – Dinner
Turkey Breast
Carrots
Celery
Squash
Green beans
Green salad with low calorie dressing

**************************************************************************************
Day 7 – Breakfast
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

Day 7 – Morning Snack
Tomato Juice
1 Apple

Day 7 – Lunch
2 Teaspoons Herbalife Nutritional Shake
1 Teaspoon Personalised amount of Herbalife Protein Powder
Mix together with 150 ml skimmed milk and 100 ml water or Mix with fruit juice

Day 7 – Late Snack
Herbalife Thermojetics Herbal Tea
One low fat yogurt

Day 7 – Dinner
Grilled fish
2 cups spinach
Soy sprouts
Grilled peppers and onions