Avoiding a Junk Food Diet

What You Feed Your Athlete Matters

Dedication, commitment, preparation: these are all words young athletes hear when it comes to participating in their respective sports. Your child should show the very same commitment when it comes to what they eat. An active child is a hungry one. Don't undermine their efforts by turning into the drive-thru after their game for two bacon double cheeseburgers, chili-cheese fries, and an extra-large soda. The work they put in on the ice means nothing if they're fueling with garbage.

Sure, the life of a young athlete and their parents can be hectic. But that doesn't excuse the adults from providing ample, healthy opportunities to nourish them.

"This is especially true if the parent has kids in multiple sports with different schedules," says Jennifer McDaniel, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. "Parents are simply forced to plan ahead if they want to optimize fuel. It usually requires the parent to sit down one day of the week and review schedules to plan for grab-and-go simple meals, and hopefully a couple of family meals as well."

McDaniel, who owns and operates McDaniel Nutrition Therapy in St. Louis, Missouri, shared five tips for parents and their young athletes to build better habits. You might have to start making changes in your own diet if your youngster is ever going to follow suit.

Five Habits That Make a Difference

1. Keep Healthy Foods in Plain Sight

When hungry athletes barrel through the front door after practice, the first place they head is the kitchen. Healthy foods should be staring them in the face when they open the pantry or fridge. Keep fruits and vegetables, whole grains, low-fat dairy, nut butters, and trail mix on hand. Walk your hungry athlete through the kitchen each week to show them where they can find those options.

This is not complicated. It is a matter of what you choose to stock. If the only thing in the pantry is chips and cookies, that is what they are going to eat. Make the right choice the easy choice.

2. Aim for Balance, Not Perfection

Whether we like it or not, we might find ourselves needing to pick up food on the run. Most fast food restaurants offer some decent selections. If the child really wants French fries, balance out the meal with a grilled chicken sandwich and low-fat milk instead of a bacon cheeseburger and soda. Nobody is saying every meal needs to be perfect.

What I am saying is that most meals should be working for your athlete, not against them. One bad meal is not the problem. A pattern of bad meals is.

3. Be the Role Model

While it might appear that friends or the media have the greatest influence on a child's food choices, children actually watch what their parents eat more than anyone else. If you want to improve your child's diet, start by improving yours. You cannot preach discipline and preparation to your kid while you are sitting in the rink lobby eating a hot dog and a bag of chips.

Coaching kids for years has taught me one thing clearly: they copy what they see at home. Be the example.

4. Don't Be the Food Police

Strict food rules or harsh labels like "junk" or "bad" foods can heighten curiosity and desire to try a so-called off-limits item. Have a healthy perspective about allowing all foods to fit. Avoid using food as a reward or punishment. Children can develop an unhealthy relationship with treats when food is only offered after achievement or taken away as a consequence.

The goal is to build smart habits that last into high school, junior hockey, and beyond. Teach your athlete to make good decisions, not just follow orders.

5. Keep Their Bellies Half Full

Keep healthy snacks on hand, like trail mix, fruit, and sandwiches, so the child does not go hours without eating. Having healthy food to offer them on the way to practice or halfway through a game keeps their energy levels up and supports performance. As an added benefit, if another parent brings chips and cookies to the rink, at least your child's half-full belly will keep them from overdoing it.

Energy crashes during the second period are real. A kid who has not eaten since noon and steps on the ice at 7 p.m. is not performing at their best, period.

The Bottom Line

More is demanded of young athletes now than ever before, especially those involved in multiple sports and activities. These habits will allow your child to reach their full potential on and off the ice.

"A healthy diet is essential for the active child, and the more active a child is, the more nutrients that child needs," McDaniel adds. "Therefore, a healthy diet will support not only performance on the field, but more importantly, will support the child's performance in the classroom and in the family."

That last part matters. We are developing people here, not just hockey players.

Frequently Asked Questions

What should a youth hockey player eat before a game?

Focus on a meal that includes a good source of carbohydrates for energy, some lean protein, and minimal fat or heavy fiber, which can slow digestion and cause discomfort on the ice. A simple option is grilled chicken with rice and a piece of fruit eaten two to three hours before puck drop. Avoid heavy fast food meals right before games. They sit in the stomach and drag your kid down exactly when you need them sharp.

How do I get my child to eat healthier without constant fights?

Stop making food a battleground. Stock the kitchen with better options, model the behavior yourself, and avoid labeling foods as forbidden. When kids feel in control of their choices and see their parents making the same ones, resistance tends to drop. Build the environment first, then let the habits follow.

Are sports drinks good for young hockey players?

For most youth practices and games under an hour, water is enough. Sports drinks can have a place during longer, more intense sessions when a player needs to replace electrolytes, but many of them are loaded with sugar that a kid sitting on the bench for half the game does not need. Water first, always.

How much should a youth athlete be eating during a busy tournament weekend?

More than you think. Tournament weekends are physically and mentally demanding, and players burn through fuel fast. Keep easy, portable options available all day, things like bananas, peanut butter sandwiches, trail mix, and low-fat chocolate milk after games for recovery. Do not let them go long stretches without eating just because the schedule is hectic. That is exactly when the preparation McDaniel talks about pays off.