Foods for Picky Athletic Kids

[Anonymous]

I want to bang my head on the wall. My 14 year old is playing JV Football and has been given a lists of acceptable foods to eat. Whole grains, lean meats, veggies, fruit, ect., as well as what he should not be eating. Since my son has 1000 times more respect for the coach he just met five days ago than he does for me my son has stopped drinking soda (or at least stopped non-stop begging for it). He has not asked for ice cream or candy or any thing fried. This coach has done in five days what I have been trying to do for years.

My question is this - What on earth can I feed the boy? He eats apples and watermelon. He eats peanut butter. He will eat pasta, rice and chicken breast. He will also eat pizza, pesto, and any type of asian noodle. So what on earth do I give him to snack on? He is suppose to be eating all these carbs and be getting lean protiens but for the life of me I have no idea what to give him because he is so damn picky. I also refuse to cook two meals for dinner, so we are all on this eating plan now. DH is tired of grilled chicken and rice. Any of healthy ideas for a budding young athlete?

[Anonymous]

First step, honestly, is to tell your son that eating healthfully means making new choices (i.e. being less picky). If he's serious about better nutrition and listening to the coach, he'll start to adapt. Sounds like the diet is what any healthy active person should eat.

Meals in our house: mix up the grilled chicken with grilled pork steaks (boneless tenderloins) and occasionally lean cuts of beef. Carbs on the side can be rice (or even couscous, bulgur, or quinoa), potatoes (baked or roasted, preferably sweet potatoes for the extra nutritional content). And any choice of veggie (salad, corn or roasted zucchini or something since it's in season, a big bowl of fresh tomatoes). In the winter, we do tons of soups (minestrone topped with pesto, chili using low-fat turkey and extra veggies and beans).

I'll stirfry veggies (a bag of frozen mixed ones works fine) with pieces of chicken or beef - add preferred seasonings (spices or soy sauce, I personally am partial to bbq sauce). Serve over brown ride, or toss with pasta and pesto.

Do a taco salad with lean ground turkey. Lettuce, low-fat cheese, ground turkey, tomatoes. Top with salsa and guacamole.

Snack-wise, swap out all white-flour carbs with whole grain. Be it bread or crackers. My husband is a protein fiend and eats lots of almonds and low-fat string cheese. He can also get his protein via milk (lowfat chocolate milk is the world's best post-workout recovery drink). He can do worse for a snack or meal than a healthy pb&j (whole wheat bread, natural or at least lowfat peanut or almond butter, and natural/reduced sugar preserves instead of jelly to get more real fruit).

I make a dip that is a blend of a can of rinsed/drained black beans, salsa (1/2-2/3 of a large jar), cilantro, a tablespoon or two of olive oil and a dash of hot sauce all blended in the food processor. VERY healthy. Leave in the fridge for him to snack on with carrots, slices of bell pepper, whole wheat crackers, whatever.

[Anonymous]

What is with the "lean meats"? Is this a low-fat diet or something?

I woudl think that you could eat more than just chicken. Maybe just smaller amounts of meat? Certainly steaks, burgers, etc?

For snacks, I'd just have your son look through the accepted list and try to find some fruits, veggies, beans he would eat. We like chick peas as a snack.

[Anonymous]

OP -- what do you usually serve for dinner?

If switching to more home-cooked, healthier meals isn't easy, maybe using a menu/shopping list service or plan might help for a while? I used to do "Saving Dinner" but their website has changed so much I can't figure it out. But if he's supposed to be on a low fat/high carb meal plan, if you can find a book or weekly menu geared around that, it could help you find some ideas.

This website looks like it might have some more snack ideas:

http://www.youthsportsparents.com/nutrition/healthy-meals-snacks/snacks/healthy-snacks-to-meet-a-childs-nutritional-needs

Also look here:

http://www.youthsportsparents.com/nutrition/healthy-meals-snacks/meals

[Anonymous]

Look into the 6 O'Clock Scramble for dinner ideas that are fairly healthy but not just broiled chicken plus rice...

http://thescramble.com/thisWeek.php?menuPlanId=119&verify=15749d1bcab02459ad1879f6b693b128#

Add on -- whole wheat pasta, buckwheat noodles (soba), oatmeal, whole wheat pita bread with hummus....