A female athlete's nutritional requirements are based on her body's need for complex carbohydrates, its primary fuel source for physical activity. Her diet must also address her developmental needs, which may include calcium for growth and a variety of vitamins and minerals. Meals must also be fun and engaging to foster a positive relationship with healthy foods.
Pot Pie
A satiating carbohydrate and protein-rich meal is a vegetable and lean meat tart called pot pie. This dish frequently includes root vegetables, such as carrot, potato and turnips, with peas, corn, artichoke hearts, asparagus and onions all mixed in a stock-based sauce. For quick preparation, purchase frozen pastry crust sheets and place one in a pie dish, add the filling, and layer the second crust on top.
Pasta
A dish with ample complex carbohydrates is spaghetti carbonara, which kids will love when you tell them it's the Italian version of bacon and eggs. Add toss sliced pancetta or bacon with cooked spaghetti and add whipped, raw eggs, which will cook when they combine with hot pasta. Top the dish with Parmesan cheese and serve with a side of vegetables.
Stir Fry
An Asian stir fry is a dish made for children because it provides variety, and it also offers plenty of vitamins, minerals, antioxidants and complex carbohydrates. Vegetables including broccoli, eggplant, bok choy, celery, bean sprouts, spinach, red peppers, onions, sugar snap peas, water chestnuts, baby corn and garlic, give the dish color and nutritional value. Add lean beef tips for an added iron boost, which is important for young women because it replaces iron lost during menstruation. Iron is significant, particularly for an athlete, because it helps carry oxygen to the body's cells.
Bruschetta
Bruschetta is an Italian, long flat bread that when layered with roasted vegetables, lean meats, cheeses and condiments becomes a gourmet submarine sandwich. The bread offers complex carbohydrates essential for exercise, and the sliced chicken, turkey or roast beef provides lean protein essential for muscle repair and energy.
Considerations
A young athlete may need more calories than normal in a meal if her exercise output is significant during practices or sporting events. Ensure you monitor her weight and note the length and extent of her activity in order to compensate with additional calories accordingly.
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