Eat, Drink and Play Great Golf
|
A Nutritional Guide for Junior Golfers
|
|
by Susan Hill
|
|
Proper nutrition is a vital component to the
overall health and well being of your junior
golfer. Paying attention to your child’s
physical well being is essential to playing
better golf as well as protecting their bodies
for the future. Good sound nutrition can
provide the basis for stronger mental
fortitude, thinking power, stamina and feeling
great about who they are as individuals and as
young competitors.
Recently, a new pyramid was introduced by the
USDA which represents the dietary guidelines
for today’s youth. Let’s take a look at how we
can use this information for the benefit of
our young athletic golfers.
According to the USDA, a healthy diet follows
these simple guidelines:
Emphasizes fruits, vegetables, whole
grains, and fat-free or low-fat milk and milk
products;
Includes lean meats, poultry, fish, beans,
eggs, and nuts; and
Is low in saturated fats, trans fats,
cholesterol, salt (sodium), and added sugars
Following the color bands from left to right
(orange to purple) is the amount or portions
of each group which should be taken daily.
Orange is grains, green is vegetables, red is
fruits, blue is milk and dairy products,
purple is meat, beans, fish and nuts, and
yellow is oils.
While the amount you eat daily can fluctuate
based on gender, age and level of activity,
here’s some specifics you can use to get a
fresh start with your juniors. The greater the
amount of daily exercise, portions in each
area should be increased accordingly.
|
|
|
Grains
|
Veggies
|
Fruits
|
Milk/Other
Calcium
|
Meats
Beans
Fish
Nuts
|
Oils
|
|
Girls
|
9-
13
|
5 oz
|
2
cups
|
1.5
cups
|
3
cups
|
5 oz
|
5
tsp
|
|
|
|
|
|
|
|
|
|
|
Girls
|
14-
18
|
6 oz
|
2.5
cups
|
1.5
cups
|
3
cups
|
5 oz
|
5
tsp
|
|
|
|
|
|
|
|
|
|
|
Boys
|
9-
13
|
6 oz
|
2.5
cups
|
1.5
cups
|
3
cups
|
5 oz
|
5
tsp
|
|
|
|
|
|
|
|
|
|
|
Boys
|
14-
18
|
7 oz
|
3
cups
|
2
cups
|
3
cups
|
6 oz
|
6
tsp
|
Eating healthy is a learned process that takes
time and effort on the front end, until it
becomes a way of life. Invest in this process
by introducing new foods and choices at home
that focus on simplicity and balance. Make
sure you provide a snack for your child daily
that they can eat just prior to their
afternoon lesson or practice session.
Most healthy snacks do not require cooking and
can be prepared with a minimal investment of
time in the kitchen. Involve your children so
they can learn to make choices for a lifetime
of healthy eating. Build snacks using the new
Pyramid starting with the grains group. Now,
here’s a few suggestions for quick and easy
snacks.
Whole wheat crackers or pretzels with
cheese and an apple
Granola bar with an orange
Whole wheat tortilla wrap with Peanut
Butter and Sliced Bananas
Orange slices with a handful of dry-
roasted nuts
String Cheese with a handful of Whole-
Wheat Crackers
Sliced Apples with Laughing Cow Cheese
Wedges
Small Cup of Applesauce (prepackaged) with
Almonds
Low fat Yogurt and a Handful of Trail Mix
˝ Whole Wheat Bagel with Lean Roast Beef
or Turkey Slices
Frozen Grapes with Sliced Cheese
Yogurt with Raisins and Almonds
Enjoy good nutrition, good health and great
golf!
|
 Back to Championship Fitness
|
|
