I have a two wonderful kids. My 13-year-old wrestles and plays lacrosse. In his free time, however, I am usually struggling to limit his time on the PS4. He is tall (5’11”+) and lean (150 lb or so). He can eat pretty much everything—and pretty much does. My 10-year-old plays basketball and is generally pretty active. She recently requested that I renew my wife’s Daily Burn membership. Still, we struggle most with regards to her eating habits. Understanding healthy eating is difficult enough for most parents. For children to understand what and when to eat is far more difficult. As parents, we are exposed to much misinformation about nutrition and exercise. Some of us have the education and the understanding. Nevertheless, it is challenging to pass on the right information to our children—at the right time. (Even for a PhD Exercise Physiologist.)
As parents, we begin by improving our own eating habits and getting our exercise and dietary habits in order. Our children learn best by our example. (“Do as I say, not as I do” does not work.) Even with the best example, our kids will still be inclined to desire sweets and ill-timed and ill-advised snacks—especially, when we are overly restrictive.
I know the struggle. I’m sure my wife and I are not alone in trying right our children’s exercise and eating habits. So, I have a recommendation for parents who want some effective tools in their belt. I have frequently mentioned Renaissance Periodization as a reputable source of information on the healthy diet. They have scored points, yet again, with their latest release, Fueling the Adolescent: A Nutritional Guide for Parents of Young Athletes and Non-Athletes Alike, by Paul Salter and Jen Case. It is a great resource that effectively considers the needs of the early adolescent (pre-pubescent, 10-13 years), the middle adolescent (during puberty, 13-15 years), and the late adolescent (post-puberty, 16-18 years). It is intended for parents, educators, and all others seeking to promote healthy, performance-driven eating to last a lifetime. I could summarize, but I’d prefer to see as many parents as possible* read this books. Below is a link to the site where the book can be purchased:
https://renaissanceperiodization.com/fueling-the-adolescent
*I do not have any financial ties to Renaissance Periodization.