When a Meal is a Meal
When a Meal is a Meal
By Jill Castle, MS, RDN
When I wrote Growing Swimmers May Need a 4th Meal, I noticed a lot of comments on USA Swimming’s Facebook page indicating that 4 meals wasn’t nearly enough food for a swimmer.
Take a peek at some of the comments:
More like six meals... I used to get out of morning practice and eat a whole Costco box of Honey Nut Cheerios. Then had to stop doing that and ate three eggs and toast before school.
4th meal before noon ;-)
5, 6 or 7 meals depending on the day!
A FOURTH?! Try fifth, sixth... in fact, my swimmer eats all day long.
4 meals? That's a joke, right?
The comments spurred this article, something I hope clarifies what defines a meal, and how to go about planning ones that satisfy the young swimmer’s appetite and the associated nutrient needs for growth and sport.
Take a peek at some of the comments:
More like six meals... I used to get out of morning practice and eat a whole Costco box of Honey Nut Cheerios. Then had to stop doing that and ate three eggs and toast before school.
4th meal before noon ;-)
5, 6 or 7 meals depending on the day!
A FOURTH?! Try fifth, sixth... in fact, my swimmer eats all day long.
4 meals? That's a joke, right?
The comments spurred this article, something I hope clarifies what defines a meal, and how to go about planning ones that satisfy the young swimmer’s appetite and the associated nutrient needs for growth and sport.
Let’s define a meal
Young athletes should strive to eat a meal that contains at least 4 food groups. This ensures a wide variety of nutrients are provided, particularly protein and carbs, which helps keep the young athlete fueled for exercise and recovery, while covering his growth needs.
The food groups are as follows:
Lean protein: beef, chicken or other poultry, pork, eggs, beans, fish, tofu, nuts and nut butters
Dairy or non-dairy substitute: milk, yogurt, cheese, cottage cheese, or soymilk, for instance
Vegetable: starchy (potato, corn, peas) or non-starchy (broccoli, green beans, lettuce); these can be in the form of fresh, frozen, canned, or juice
Fruit: any type; fresh, frozen, canned, or 100% juice
Grains: pasta, rice, quinoa, bread, muffins, bagels, crackers, pretzels, popcorn
Healthy Fats: olive oil, vegetable-based oils, avocado; nuts, seeds, and nut butters (these are also considered a source of protein)
Examples of a meal:
The food groups are as follows:
Lean protein: beef, chicken or other poultry, pork, eggs, beans, fish, tofu, nuts and nut butters
Dairy or non-dairy substitute: milk, yogurt, cheese, cottage cheese, or soymilk, for instance
Vegetable: starchy (potato, corn, peas) or non-starchy (broccoli, green beans, lettuce); these can be in the form of fresh, frozen, canned, or juice
Fruit: any type; fresh, frozen, canned, or 100% juice
Grains: pasta, rice, quinoa, bread, muffins, bagels, crackers, pretzels, popcorn
Healthy Fats: olive oil, vegetable-based oils, avocado; nuts, seeds, and nut butters (these are also considered a source of protein)
Examples of a meal:
-
Chicken breast, baked potato with butter, broccoli, strawberries, glass of milk
-
Spaghetti, meatballs and sauce, tossed salad, peaches, and milk
-
Black beans, rice, lettuce, tomatoes, shredded cheese, and avocado
Ideally, meals are anchored by a source of protein (lean meat, dairy/non-dairy substitute, or high protein grains), with complex carbohydrates (grains, fruit, vegetable, dairy) served alongside.
Reality check
Young swimmers have considerable energy needs—they are exercising and growing, after all. But it’s often the type or combinations of foods a young swimmer eats that stands in the way of being satisfied and energized. Hence, frequent eating may occur.
Thing about this: If a swimmer starts the day with a donut, when does he get hungry again? Does that donut keep him hunger-free until lunch?
Or, if the young swimmer has a healthy salad at lunch, will she feel energized throughout practice?
Unfortunately, meals like toast for breakfast, salad for lunch, or plain pasta for dinner, usually don’t offer lasting fuel for the swimmer, nor do they cover hunger.
And, if a meal is sub-par, then hunger may set in earlier than usual, requiring more eating to feel satisfied and energized.
Athletes can cover hunger and energy needs better by including most of the food groups at mealtime, making sure to include a good source of protein.
Thing about this: If a swimmer starts the day with a donut, when does he get hungry again? Does that donut keep him hunger-free until lunch?
Or, if the young swimmer has a healthy salad at lunch, will she feel energized throughout practice?
Unfortunately, meals like toast for breakfast, salad for lunch, or plain pasta for dinner, usually don’t offer lasting fuel for the swimmer, nor do they cover hunger.
And, if a meal is sub-par, then hunger may set in earlier than usual, requiring more eating to feel satisfied and energized.
Athletes can cover hunger and energy needs better by including most of the food groups at mealtime, making sure to include a good source of protein.
A bowl of pasta is not a meal
Many kids think a bowl of pasta is a meal, but it isn’t sufficient to cover hunger, or perhaps even energy and nutrient needs. Pasta is a grain (a carbohydrate), and can be utilized by the body quickly, especially if the athlete is exercising. Throw some tomato sauce, a chicken breast, a variety of veggies, or a few meatballs on top-- then pasta better delivers the nutrition an athlete needs.
Try an experiment
Every young athlete is different in his or her growth, swimming level, exercise demands, appetite, and more, and because of this, what satisfies one athlete’s appetite and nutritional needs may be different from the next athlete.
Try an appetite assessment: Start the day with a full breakfast, including 2 hard-boiled or scrambled eggs, toast, fruit, and milk. Take note of how long it takes to get hungry. Compare that breakfast to a day started with cereal and milk. How do these different breakfasts stack up against each other? How does a breakfast with protein and a variety of food groups compare to a granola bar or a bowl of cereal?
Swimmers can do the same experiment with lunch and dinner, and even snacks. The point is to figure out which meal combinations keep the swimmer’s appetite satisfied for the longest and energizes him for exercise.
What goes into meals can be the perfect antidote to constant eating, unrelenting hunger, and low energy in the pool.
Are your meals doing the job they should be doing—keeping your appetite satisfied for three to four hours, and covering the calories and nutrients the young swimmer needs to grow and perform?
Try an appetite assessment: Start the day with a full breakfast, including 2 hard-boiled or scrambled eggs, toast, fruit, and milk. Take note of how long it takes to get hungry. Compare that breakfast to a day started with cereal and milk. How do these different breakfasts stack up against each other? How does a breakfast with protein and a variety of food groups compare to a granola bar or a bowl of cereal?
Swimmers can do the same experiment with lunch and dinner, and even snacks. The point is to figure out which meal combinations keep the swimmer’s appetite satisfied for the longest and energizes him for exercise.
What goes into meals can be the perfect antidote to constant eating, unrelenting hunger, and low energy in the pool.
Are your meals doing the job they should be doing—keeping your appetite satisfied for three to four hours, and covering the calories and nutrients the young swimmer needs to grow and perform?
