A BALANCED DIET

Whether your son or daughter is a strong athlete or just starting an exercise program, nutrition is a key factor. With increased activity, there is a greater need to pay attention to all aspects of nutrition.

A balanced diet should include adequate hydration and plenty of low-fat, high carbohydrate foods to provide energy and replenish the fuel and fluids used during physical activity.

Carbohydrates are a good source of energy for working muscles. Foods high in carbohydrates and low in fat include grains, pastas, vegetables, fruits, and fruit juices.

Muscles replenish stored carbohydrates most efficiently within the first two hours following exercise, so your son or daughter should eat or drink carbohydrate calories after exercise, then again two hours later.

A physically active person requires water or other fluids so that the body can cool itself. Your son or daughter should make a conscious effort to drink fluids before, during, and after exercising. For those who are working out for 60 minutes or more, diluted fruit juices (not full strength) help to maintain the body's energy supply while replenishing lost fluids.

If your son or daughter needs to lose extra pounds to prepare for Recruit Training, follow these basic guidelines:

• Have them stick to consistent eating patterns — three meals each day.
• Do not skip meals.
• Increase water intake.
• Decrease calorie intake and increase activity. Losing one or two pounds a week is reasonable and safe.
• Have them avoid foods high in fat, such as fried foods, butter, mayonnaise, salad dressing, chips and dips, fast food, cheese, ice cream, and other high-fat dairy foods.

If you have questions about nutrition, see your family physician.