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​Nearly 1 in 3 children in America is overweight or obese . Despite all the focus on kids being overweight and obese, many parents are still confused, especially when it comes to what kids eat. How much does your child need? Is he getting enough calcium? Enough iron? Too much fat?

Whether you have a toddler or a teen, nutrition is important to his or her physical and mental development. Here's what children need - no matter what the age.

Babies

During this stage of life, it's almost all about the milk - whether it's breast milk, formula, or a combination of the two. Breast milk or formula will provide practically every nutrient a baby needs for the first year of life.

At about six months most babies are ready to start solid foods like iron-fortified infant cereal and strained fruits, vegetables, and pureed meats. Because breast milk may not provide enough iron and zinc when babies are around six to nine months, fortified cereals and meats can help breastfed babies in particular.

Once you do start adding foods, don't go low-fat crazy. Although the AAP guidelines state fat restriction in some babies is appropriate, in general, you don't want to restrict fats under age two because a healthy amount of fat is important for babies' brain and nerve development.

Toddlers & Preschoolers

Toddlers and preschoolers grow in spurts and their appetites come and go in spurts, so they may eat a whole lot one day and then hardly anything the next. It's normal, and as long as you offer them a healthy selection, they will get what they need.

Calcium, the body's building block, is needed to develop strong, healthy bones and teeth. Children may not believe or care that milk "does a body good," but it is the best source of much-needed calcium. Still, there's hope for the milk-allergic, lactose-intolerant, or those who just don't like milk. Lactose-free milk, soy milk, tofu, sardines, and calcium-fortified orange juices, cereals, waffles, and oatmeal are some calcium-filled options. In some cases, pediatricians may recommend calcium supplements.

Fiber is another important focus. Toddlers start to say "no" more and preschoolers can be especially opinionated about what they eat. The kids may want to stick to the bland, beige, starchy diet (think chicken nuggets, fries, macaroni), but this is really the time to encourage fruits, vegetables, whole grains, and beans, which all provide fiber. Not only does fiber prevent heart disease and other conditions, but it also helps aid digestion and prevents constipation, something you and your child will be thankful for.

Gradeschoolers

It isn't uncommon for a 6- or 7-year-old to suddenly decide to be a vegetarian once they understand animals and where food comes from. This doesn't mean your child won't get enough protein; animal tissue isn't the only place we get protein. Rice, beans, eggs, milk, and peanut butter all have protein. So whether your child goes "no-meat" for a week or for life, he or she will likely still get sufficient amounts of protein.

Areas that might be a little too sufficient are sugars, fats, and sodium.

This is a time when kids first go to school and have a little bit more choices in what they eat, especially if they're getting it in the cafeteria themselves. Cakes, candy, chips, and other snacks might become lunchtime staples.

The body needs carbs (sugars), fats, and sodium, but should be eaten in moderation, as too much can lead to unneeded weight gain and other health problems.

Packing your child's lunch or going over the lunch menu and encouraging him or her to select healthier choices can help keep things on track.

Preteens & Teens

As puberty kicks in, young people need more calories to support the many changes they will experience. Unfortunately, for some, those extra calories come from fast food or "junk" foods with little nutritional value.

Some adolescents go the opposite way and restrict calories, fats, or carbs. Adolescence is the time kids start to become conscious of their weight and body image, which, for some, can lead to eating disorders or other unhealthy behaviors. Parents should be aware of changes in their child's eating patterns and make family dinners a priority at least once or twice a week.

Like calories, calcium requirements are higher. Calcium is more important than ever during the tween and teen years because the majority of bone mass is built during this time. Encouraging kids to have milk, milk products, or calcium-rich alternatives, should help them get more calcium.

Your child's gender may play a role in whether he or she needs more of a particular nutrient. For instance, teen girls need more iron than their male counterparts to replace what's lost during menstruation, and males need slightly more protein than girls.

Although getting your child to eat healthy - regardless of his or her age - can be a constant battle, its one well worth fighting. A healthy child becomes a healthy adult, and only with your support and guidance will your child be both.

Water: Drink Up!

Water makes up more than half of kids' body weight and is needed to keep all parts of the body functioning properly.

There's no specific amount of water recommended for children, but it's a good idea to give them water throughout the day - not just when they're thirsty.

Babies generally don't need water during the first year of life.

If your child doesn't like the taste of water, add a bit of lemon or lime for flavor.

Fruits and veggies are also good sources of water.

Kids should drink more water when ill, when it's hot out, or when engaged in physical activity.

Recommended Amount of Calories

Here's what the United States Department of Agriculture (USDA) recommends kids get calorie-wise and from each food group for a healthy, balanced diet:

Additional Information from HealthyChildren.org:

Committee on Nutrition (Copyright © 2016 American Academy of Pediatrics)

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​Nearly 1 in 3 children in America is overweight or obese . Despite all the focus on kids being overweight and obese, many parents are still confused, especially when it comes to what kids eat. How much does your child need? Is he getting enough calcium? Enough iron? Too much fat?

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How Poor Nutrition Wrecks Your Strength Gains

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How Poor Nutrition Wrecks Your Strength Gains

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Ever wonder why you're not making gains?

Usually the first change will be sets, reps, exercises or intensity of a workout. But should it instead be your nutrition plan?

If you're disregarding what you put into your body, the chances of achieving muscle growth are slim to none. But by fueling your body properly with the right foods at the right times, you can crush plateaus and throw plates around like you've never done before.

Here's how your nutrition plan can positively affect muscle growth.

You Don't Eat Enough Protein

When you crush it in the gym, muscle growth and hormone production depend on the amount and (more importantly) the type of calories you put into your body.
RELATED: 20 Delicious Ways to Add Protein to Your Diet
Protein is the most essential macronutrient for muscle development. It is the main fuel supply for muscles, and it is made up of tons of amino acids, the building blocks of the body. Throughout the day, muscle protein breakdown generally exceeds protein synthesis, but athletes and meatheads alike want exactly the opposite. To build athletic, jacked muscles, you need to stimulate protein synthesis to combat natural muscle protein breakdown.

The best way to do this is to consume essential amino acids after exercise, increase insulin levels post-workout with smart carbohydrates, and frequently consume amino acids during waking hours. This should add up to about 12-15 percent of protein or 1 g/kg of body weight.

You Restrict Calories

As you transition from bulking season to beach season, your thought process goes from eating everything in sight to having pre-portioned, healthy meals at specific times of the day. Athletes generally think in this fashion too: strict nutritional planning midseason and more lax during the offseason.

If you're really trying to "tone up" with calorie restriction, you could actually be stealing your own gains. You need around 2,800 calories to build one pound of muscle. Younger athletes and newbies in the gym can build some muscle in starvation mode, but if you're a seasoned athlete with inadequate calories, your threshold for muscle growth is much more elevated.
You Put Crappy Foods in Your Body
When nutritional planning, understand that you need AT LEAST 1.5-2g of protein/kg of body weight; this is the absolute minimum amount of protein needed to stimulate protein synthesis. Eat to get big, even during beach season.

Food is fuel, and fuel builds muscle. Muscle makes you perform better athletically and look better. If you think of yourself as a high-end sports car, you wouldn't put low-octane fuel in it, right? So why would you constantly eat donuts, cookies and other highly processed foods?

To get the most performance from your body, your nutrition plan should include whole, raw foods. This includes anything that flies, swims, walks, grows from the ground or trees, and is whole grain in nature.
RELATED: How Can Zero-Calorie Diet Soda Be Bad for You?
In a study done by Ph.D. Stuart M Phillips, it was shown that when your diet is filled with essential amino acids, muscle synthesis is far greater than muscle breakdown. Guess where you DON'T find essential amino acids? You guessed it: packaged, highly processed foods. All you need to know is Twinkies, Pop Tarts and other processed sweets may help you put weight on, but they are not the kind of pounds athletes want.

You Don't Eat at the Right Time

Nutrient timing plays a massive role in your ability to build muscle-in particular pre- and post-workout. Add the right foods at the right time and you'll make gains for days.

Pre-lift nutrition is key to maximizing a workout session. To improve your results, eat a meal that includes protein, carbohydrates and fat 2-3 hours before you work out. Your muscles use the glycogen from carbs as energy, protein to enhance protein synthesis and fat for endurance. If you're not able to eat a balanced meal 2-3 hours beforehand, limit the serving size the closer you get to your workout to avoid becoming lethargic and suffering from GI distress while lifting.

The post-workout phase occurs immediately after a lift. During this time, muscles are primed for growth, but in the absence of proper nutrition they can stay catabolic (breakdown of molecules for energy and growth). The easiest way to enhance this anabolic stage is to ingest a diluted protein shake immediately post-workout. The extra liquid will help you stay hydrated, allowing for optimal nutrient absorption and muscle gain.

To make nutrient timing easy, consider the window of opportunity to be 4-6 hours surrounding a workout. Within this window, if you have a protein-rich meal before and after, you'll be good to go. Don't make it too hard.

Here's some examples of what you should be having pre- and post-workout:

2-3 hours before exercise

1 baked chicken breast

½ avocado

½ cup brown rice

½ cup blueberries

Green smoothie
These options allow for the proper ratio of protein, carbs and fat for an overall healthy nutrition plan and muscle gain.

If you can't get to a decent meal 2-3 hours before your workout, try this option within an hour of your workout:

1 cup kale

1 cup blueberries

1 scoop vanilla protein powder

1 tbsp peanut butter

1 cup chocolate almond milk

Regardless of the timing, stay away from foods that upset your stomach. You don't want to be at the bottom of a Squat and have to run to the bathroom.

All that being said, if you're not seeing proper muscle growth or lack athletic energy, look to your nutrition plan first. Instead of opting to do more Bicep Curls or Ab Crunches to see muscle development, use these strategies.

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How Poor Nutrition Habits Wreck Your Strength Gains

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Ever wonder why you're not making gains? Usually the first change will be sets, reps, exercises or intensity of a workout. But should it instead be your nutrition plan? If you're disregarding what you put into your body, the chances of achieving muscle growth are slim to none.

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Bad Eating Habits that Are Killing Americans 

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Bad Eating Habits that Are Killing Americans 

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CHICAGO -- Gorging on bacon and burgers? Turning up your nose at fish, nuts or vegetables? These are among food habits that new research links with deaths from heart disease, strokes and diabetes.

Overeating or not eating enough of the 10 foods and nutrients contributes to nearly half of U.S. deaths from these causes, the study suggests.

"Good" foods that were under-eaten include: nuts and seeds, seafood rich in omega-3 fats including salmon and sardines; fruits and vegetables; and whole grains.

"Bad" foods or nutrients that were over-eaten include salt and salty foods; processed meats including bacon, bologna and hot dogs; red meat including steaks and hamburgers; and sugary drinks.

The research is based on U.S. government data showing there were about 700,000 deaths in 2012 from heart disease, strokes and diabetes and on an analysis of national health surveys that asked participants about their eating habits. Most didn't eat the recommended amounts of the foods studied.

The 10 ingredients combined contributed to about 45 percent of those deaths, according to the study.

It may sound like a familiar attack on the typical American diet, and the research echoes previous studies on the benefits of heart-healthy eating. But the study goes into more detail on specific foods and their risks or benefits, said lead author Renata Micha, a public health researcher and nutritionist at Tufts University.

The results were published Tuesday in the Journal of the American Medical Association.

Micha said the 10 foods and nutrients were singled out because of research linking them with the causes of death studied. For example, studies have shown that excess salt can increase blood pressure, putting stress on arteries and the heart. Nuts contain healthy fats that can improve cholesterol levels, while bacon and other processed meats contain saturated fats that can raise levels of unhealthy LDL cholesterol.

In the study, too much salt was the biggest problem, linked with nearly 10 percent of the deaths. Overeating processed meats and undereating nuts and seeds and seafood each were linked with about 8 percent of the deaths.

The Food and Drug Administration's recent voluntary sodium reduction guidelines for makers of processed foods and taxes that some U.S. cities have imposed on sugar-sweetened beverages are steps in the right direction, Micha said.

A journal editorial said public health policies targeting unhealthy eating could potentially help prevent some deaths, while noting that the study isn't solid proof that "suboptimal" diets were deadly.

The study's recommended amounts, based on U.S. government guidelines, nutrition experts' advice, and amounts found to be beneficial or harmful in previous research.
"Good" ingredients:

Fruits: 3 average-sized fruits daily

Vegetables: 2 cups cooked or 4 cups raw vegetables daily

Nuts/seeds: 5 1-ounce servings per week - about 20 nuts per serving

Whole grains: 2 ½ daily servings

Polyunsaturated fats, found in many vegetable oils: 11 percent of daily calories

Seafood: about 8 ounces weekly

"Bad" ingredients

Red meat: 1 serving weekly - 1 medium steak or the equivalent

Processed meat: None recommended

Sugary drinks: None recommended

Salt: 2,000 milligrams daily - just under a teaspoon.

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The bad eating habits that are killing the most Americans

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CHICAGO -- Gorging on bacon and burgers? Turning up your nose at fish, nuts or vegetables? These are among food habits that new research links with deaths from heart disease, strokes and diabetes. Overeating or not eating enough of the 10 foods and nutrients contributes to nearly half of U.S.

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Extra calories add up quickly.

You eat a fast food meal on the way home from work and sneak a candy bar every evening when no one is watching. You're just too busy to make healthy meals, and chocolate tastes so good. Unfortunately, your bad nutrition decisions will catch up with you sooner or later. Individuals with poor nutrition are a risk for a host of health complications. Fortunately, it's not that hard to improve your diet -- eat at least two servings of fruit and five servings of vegetables everyday, eat a variety of foods from each of the food groups, limit your consumption of junk food to the occasional treat and replace soda with water. Consult your health care provider with any concerns about your diet.

Eating habits that result in poor nutrition include eating too many or too few calories per day, not eating from all the food groups, consuming too much fat, sugar and salt or eating foods which are non-nutritive. For instance, a person with poor nutrition might frequent fast food restaurants, drink soda instead of water and forget to eat fruits and vegetables. While an occasional hamburger won't hurt you, habitual poor nutrition can be quite damaging to your health.

Weight Control

The most obvious consequence of bad nutrition is the overweight and obesity epidemic seen in the United States and other first-world countries. If you overeat by even 100 calories per day -- equivalent to a tablespoon of peanut butter -- you're could gain up to 10 pounds per year. Little snacks here and there add up quickly, and the health consequences are significant. Being overweight or obese compounds your risk of heart disease, diabetes, stroke, cancer and osteoporosis according to the Centers for Disease Control and Prevention.

Malnutrition

It's one of the ironies of modern culture that someone who eats too much can still be malnourished. The symptoms of malnutrition depend on which vitamins or minerals are lacking in your diet. Iron deficiency, for instance, can cause fatigue, dizziness, pallor and shortness of breath. The best treatment for malnutrition is to improve your diet and eat a wide variety of foods. In some circumstances, supplements may be necessary to overcome a nutritional deficiency.

Tooth Decay

A diet high in refined carbohydrates and sugary sweets increases your risk of developing tooth decay. Particularly damaging are sticky sweets like caramel or taffy that adhere to the teeth for longer than other foods. Dentists treat tooth decay with fillings and crowns or, in the worst case scenario, remove the rotted tooth with a root canal.

If you put corn syrup in the tank of your car, how well will it run? Food is your body's fuel. What you eat effects your energy levels, quality of sleep and even your libido. Refined carbohydrates like white bread and pasta give you a quick energy boost, followed by a significant blood sugar crash. Replace refined carbs with whole grains such as oatmeal, brown rice and whole wheat bread to keep your blood sugar and energy levels stable. Eat a diet rich in vitamins and minerals to boost your libido naturally.

About the Author

Carolyn Robbins began writing in 2006. Her work appears on various websites and covers various topics including neuroscience, physiology, nutrition and fitness. Robbins graduated with a bachelor of science degree in biology and theology from Saint Vincent College.

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You eat a fast food meal on the way home from work and sneak a candy bar every evening when no one is watching. You're just too busy to make healthy meals, and chocolate tastes so good. Unfortunately, your bad nutrition decisions will catch up with you sooner or later.

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Without a doubt, a nutritious, well-balanced eating plan can be one of the greatest gifts you give to your developing baby. Pregnancy nutrition is essential to a healthy baby. Ideally, adopting a healthy eating plan before pregnancy is best.

No matter how many weeks are left on your countdown calendar, it's never too late to start! Supplying your own body with a tasty blend of nutritious foods can improve your fertility, keep you feeling healthy during pregnancy, and pave the way for an easier labor.

It can also help to establish essential building blocks of growth and overall health for your child.

The food we eat on a daily basis affects how our bodies work, how we heal and grow, and how we maintain energy and strength for years to come. It also determines the basic nutritional health that our children are born with, and provides a model for their eating habits during childhood and beyond.

Pregnancy is the one time in your life when your eating habits directly affect another person. Your decision to incorporate delicious vegetables, whole grains and legumes, lean protein, and otherwise food choices into your eating plan before and during pregnancy will give your baby a strong start in life.

Get our Free American Pregnancy Association app: iOS Android. It features meal recommendations, kick counter, blood glucose tracking, and more.
Find a Nutritionist in your area
Pregnancy Nutrition: Weight Change and Calories

Your body will gain weight during your pregnancy! As you watch your weight begin to increase, take it as proof that your body is nurturing your growing baby. By the time you are ready to give birth, your total blood volume will have increased by as much as 60%.

Your breasts will have filled with milk. Your uterus will have grown to accommodate your baby and has filled with amniotic fluid. Your baby has grown to weigh 6 to 10 pounds (on average). To accomplish all of these productive changes, your body needs approximately 300 extra calories per day during your 2nd and 3rd trimester of pregnancy.

Every woman should discuss her individual nutritional needs with her health care provider. Do not neglect your baby's health by neglecting your own!

Myth: Now that you are pregnant, you should be eating for two.

Fact: It is true that your nutrient needs increase, but energy requirements only increase by about 300 calories per day for the second and third trimester of pregnancy.

Myth: Gaining less weight during pregnancy will make delivery easier.

Fact: Mothers who do not gain enough weight during pregnancy place their babies at risk for severe complications such as premature birth, which can cause lung and heart problems.

Myth: If you gain the right amount of weight during pregnancy, none of it will be fat gain.

Fact: A healthy pregnancy includes fat storage. Your body uses this excess fat as energy during labor and breastfeeding.

Myth: Pregnant women only crave the foods their bodies need.

Fact: Pregnant women can crave foods of any type. Cravings should not be the sole indicator of nutritional needs.

Myth: A pregnant woman who is healthy will not experience discomforts.

Fact: Nausea, heartburn, and constipation are not biased! They will afflict women regardless of healthy living. However, women who regularly eat healthy foods, drink plenty of water, exercise regularly, and avoid excess sugar and fat may significantly reduce these uncomfortable symptoms.

Pregnancy Nutrition: Food Groups

It is helpful to pay attention to recommended daily servings from each food group. Most foods come with a nutrition label attached. This nutrition label will help you to know what amount constitutes one serving.

Protein

Experts recommend 75 to 100 grams of protein per day. Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply.
Examples of daily sources of protein:
2-3 servings of meat (1 serving = approximately 3 ounces/size of a deck of cards)

fully cooked fish or seafood

liver

chicken

lean beef

lamb

pork

nuts (1 serving = approximately ⅓ cup)

tofu (1 serving = approximately ½ cup)

2-3 servings of legumes (1 serving = approximately ½ cup)

split peas

red and white kidney beans

black beans

navy beans

black-eyed peas

chick peas (garbanzo beans)

Calcium

The daily requirement of calcium is around 1000 milligrams during pregnancy. Calcium helps your body regulate fluids, and it helps build your baby's bones and tooth buds.
Examples of daily sources of calcium:
3-4 servings of dairy

milk (1 serving = 1 cup)

eggs (1 serving = 1 large egg)

yogurt (1 serving = 1 cup)

pasteurized cheese (1 serving = approximately 1.5 ounces or 4 playing dice stacked together)

tofu (1 serving = ½ cup)

white beans (1 serving = approximately ½ cup)

almonds (1 serving = approximately ⅓ cup)

salmon (1 serving = approximately 3 ounces)

turnip greens (1 serving = approximately 1 cup)

cabbage (1 serving = approximately 1 cup)

Iron

In combination with sodium, potassium, and water, iron helps increase your blood volume and prevents anemia. A daily intake of 27 milligrams is ideal during pregnancy.
Examples of daily sources of iron:
2-3 servings of green leafy vegetables (1 serving = approximately 1 cup)

3 servings of whole grains (1 serving = approximately ½ cup or one slice)

2-3 servings of lean protein (1 serving = approximately 3 ounces/size of a deck of cards)

Folate/Folic Acid

Folic acid plays a key role in reducing the risk of neural tube defects, including spina bifida. Experts recommend 600 to 800 micrograms (.6 to .8 milligrams) daily.
Examples of daily sources of folate:
2 servings of dark green leafy vegetables (1 serving = approximately 1 cup)

2-3 servings of fruit (1 serving = approximately ½ cup)

3 serving of whole grain (1 serving = approximately ½ cup or 1 slice)

2 servings of legumes (1 serving = approximately ½ cup)

split peas

red and white kidney beans

black beans

navy beans

black-eyed peas

chick peas (garbanzo beans)

Vitamin C

Fruits and vegetables rich in Vitamin C will promote wound healing, tooth and bone development, and metabolic processes. Experts recommend at least 85 milligrams per day.
Examples of daily sources of Vitamin C:
3 servings of fruit or vegetables (1 serving = approximately ½ cup)

Other Nutritional Concerns

During pregnancy, some foods can cause harm to a developing baby. Be sure that all meats are thoroughly cooked to avoid exposure to toxoplasmosis, salmonella, and other harmful bacteria. Eliminate tobacco smoke, drug use, and alcohol consumption from your diet.

Reduce or eliminate caffeinated beverages (soda, coffee) from your daily intake, and maintain a reasonable exercise program throughout your pregnancy. Walking and swimming are considered healthy activities during pregnancy but always consult with your health care provider before starting a new exercise program.
For self-study and further research, check out these resources:
Food Safety During Pregnancy Common Foods Nutritional Data

Compiled using information from the following sources:

1. Blount, Darynee (2005). Growing a Baby: Diet and Nutrition in Pregnancy. The Birthkit, Issue 46.

2. Gatsa, Katie Gates (1997). Internal Ecosystem Health. Midwifery Today, Issue 42, pgs. 28-29.

3. Haas, Amy V. (1995). Nutrition During Pregnancy. Having a Baby Today, Issue 5. The Bradley Birth Method.
http://www.bradleybirth.com/pd.aspx

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Pregnancy Nutrition: Eating Healthy While Pregnant

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Without a doubt, a nutritious, well-balanced eating plan can be one of the greatest gifts you give to your developing baby. Pregnancy nutrition is essential to a healthy baby. Ideally, adopting a healthy eating plan before pregnancy is best. No matter how many weeks are left on your countdown calendar, it's never too late to start!

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Why Proper Nutrition is Important for Elders

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Why Proper Nutrition is Important for Elders

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Elderly Nutrition - Why Proper Nutrition is Important for Seniors

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When you exercise hard for 90 minutes or more, especially if you're doing something at high intensity that takes a lot of endurance, you need a diet that can help you perform at your peak and recover quickly afterward.

These five guidelines will help.

1. Load Up on Carbohydrates

Carbs are an athlete's main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen.

When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. But if your workout is longer than that, use these strategies:

"Carbohydrate loading for 3 or 4 days before an event can help top up your glycogen stores," says sports dietitian Joy Dubost, PhD.

Eat a diet that gets about 70% of its calories from carbohydrates, including breads, cereals, pasta, fruit, and vegetables, to achieve maximum carbohydrate storage.

On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.

Avoid eating sugary or starchy foods within 30 minutes of starting an activity; they can speed up dehydration.

Replenish carbs, minerals, and water during long exercise sessions. Eat a snack and drink fluid every 15 to 20 minutes. Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel working muscles. Many athletes prefer sports bars, sports drinks, or gels, since they're so convenient. But fruit and fruit juice are also excellent choices.

Reload on carbohydrates after intensive exercise, too. "Since you don't need quick energy, it's best to choose less refined carbohydrates" such as a whole-grain bagel or carrot sticks, which provide both carbohydrates and a rich array of nutrients, Dubost says.

2. Get Enough Protein, But Not Too Much

Protein doesn't provide a lot of fuel for energy. But you need it to maintain your muscles.

Know what you need. The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That's about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That's about 150 grams of protein for a 200-pound athlete.

Favor foods. Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.

Drink up. "Milk is one of the best foods for recovery after an event, because it provides a good balance of protein and carbohydrates," Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event. Milk also has calcium, which is important for maintaining strong bones.

Continued

3. Go Easy on Fat

For long events, such as marathons, your body turns to fat for energy when carbohydrate sources run low.

Most athletes get all the fat they need by following the basic dietary guideline to eat mostly unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna.

Avoid fatty foods on the day of an event, since they can upset your stomach.

4. Drink Fluids Early and Often

Intense exercise, especially in hot weather, can quickly leave you dehydrated. Dehydration, in turn, can hurt your performance and, in extreme cases, threaten your life.

"All high-intensity athletes should drink fluids early and often," Dubost says. "And don't wait until you're thirsty. By the time you feel parched, you may be seriously dehydrated."

"One way to monitor hydration is to keep an eye on the color of your urine," says Joshua Evans, MD, a physician at Children's Hospital of Michigan in Detroit and an expert on dehydration.

A pale yellow color means you're getting enough fluid. Bright yellow or dark urine means you're falling short.

Because intense exercise makes you lose fluid quickly, it's a good idea to drink fluids before as well as during an event, Dubost says.

Endurance athletes such as marathon runners or long-distance cyclists should drink 8 to 12 ounces of fluid every 10 or 15 minutes during an event. When possible, drink chilled fluids, which are more easily absorbed than room-temperature water. Chilled fluids also help cool your body down.

5. Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you're also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

Sources

SOURCES:

Joy Dubost, RD, PhD, figure skater, Academy of Nutrition and Dietetics spokeswoman.

Joshua Evans, MD, Children's Hospital of Michigan, Detroit.

Colorado State University Extension: "Nutrition for the Athlete."

Academy of Nutrition and Dietetics: "Eat Right for Resistance Training," "Eat Right for Endurance."

Natural Health Research Institute: "Protein for Athletes."

Phillips, S. Journal of the American College of Nutrition, August 2009.

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When you exercise hard for 90 minutes or more, especially if you're doing something at high intensity that takes a lot of endurance, you need a diet that can help you perform at your peak and recover quickly afterward. These five guidelines will help. Carbs are an athlete's main fuel.

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Importance of Nutrition and Diet for Good Health

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Importance of Nutrition and Diet for Good Health

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Importance of Nutrition and Diet for Good Health

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usda center for nutrition policy & promotion

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I am a nutritionist and personal trainer. I work for physicians in their offices helping to bring awareness to patients in a preventative healthcare environment. Many of the patients love MyPlate's simple-to-use tools and graphics on eating properly.

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What nutrients does your child need now?

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See the current children's nutrition recommendations for protein, carbohydrates, more.

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Senior Nutrition | Nutrition for the Elderly | Elderly Nutrition

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Good nutrition for the elderly is essential for healthy aging.