Q: My son is in eighth grade and is 6 feet tall, but is quite thin. He is playing football and spends hours and hours practicing. We are very concerned that he is putting too much stress on his thin frame and will end up getting ill or damaging his bones. What should his daily diet be like?

A: In football, your son's diet must enable him to sustain the highest level of fitness throughout his games, and with the energy requirements for a player being quite high, you'll want to make sure he's eating the right foods. We have four sons who play football. My wife is a registered nutritionist who conducts personal performance diets for boys and girls nutrition, specifically teens from ages 13 to 18 who participate in athletics. Be sure to provide him with a diet in high energy foods, rich in carbohydrates, protein, and plenty of fruits and vegetables. Players need a ton of fluids; the various sports drinks are fine. Adequate rest is a must, and it's important for him to eat three healthy meals and snacks each day. He should be fine, as long as he is taking in enough of the right calories, drinking sports drinks, plus water and milk. There's not a huge reason for you to worry about his bones, calcium or growth. — Peter and Mari G. in Miami

FROM JODIE:

It seems like you're most worried about his lean frame, but this is probably inherited from family. It comes naturally, and you should not let yourself be consumed with more than an average level of concern.

Pay attention to the things he complains about physically, such as aches, pains, atypical exhaustion, migraines, etc. Those will be warning signs that he is pushing too hard. Bring your concerns to his coach, and if he agrees that any special needs should be met, visit the family physician or perhaps consult with a sports physician.

Dehydration is an athlete's greatest enemy. Fluid intake not only needs to hydrate but also supply electrolytes that are lost through so much activity. Soda, juice made from concentrate and energy drinks should be avoided.

Foods that are rich in carbohydrates and protein provide a good source of energy for performance, strengthening muscles and even help with recovery from intense practice and games. Fish like tuna and salmon are an invaluable source of low-fat protein and can be worked into any number of pastas, casseroles, stews, sides, grilled items and more. Lastly, all breads, muffins and other wheat-based items should be multi-grain and whole wheat whenever possible.

CAN YOU HELP?

I have three kids in middle school that are there sometimes for as many as 12 hours due to after-school activities, practices and games. It's hard to try to figure out what to send with them to munch on for this time as a snack, especially since the vending machines pretty much only have junk. By the time they get home, they are so pumped up on sugar, it's a big challenge to get them to calm down and get their homework done. Please help.

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