5 STRATEGIES TO HELP PICKY SWIMMERS EAT BETTER

BY JILL CASTLE, MS, RDN

Samantha had a disdain for many protein foods, and it was becoming a problem. She had to take “her food” to travel meets, had a short list of restaurants where she could eat, and sometimes skipped lunch at school because she “didn’t like it.” She also didn’t care for most fruits and vegetables, and somehow got everyone around her to meet her picky eating requirements. 

Let’s face it, picky swimmers are a challenge to feed and fuel. 

While picky eating has been traditionally associated with toddlers, more recently, a growing number of older kids are demonstrating picky eating that may hamper their health. 

For the swimmer, picky eating can interfere with getting enough calories, protein and key vitamins and minerals in the diet, which may hinder their athletic performance and slow their growth and development. 

So what can be done? Of course, the goal is to help the picky swimmer branch out with a variety of food and ensure his nutrient needs are met, no matter how picky he or she is. 

Here are 5 strategies that may help: 

1. Provide balanced meals and snacks, including as many food groups as possible. Food groups ensure important nutrients, such as iron, vitamin D, and B vitamins are in sufficient supply from the diet. If the swimmer is eliminating a food group, such as vegetables or dairy, consider a multivitamin supplement providing 100% of the RDA to bridge the nutrient gaps.

Did you know? While macronutrients (i.e., carbs, protein) fuel performance, micronutrients (vitamins and minerals) are key factors in normal metabolism, immunity, growth, and more. All nutrients are essential to the success of a swimmer. 

2. Keep offering a variety of foods, even though the swimmer may not eat everything. Picky swimmers don’t learn to become “un-picky” unless they are provided with opportunities to experience and explore a variety of foods. Offer a blend of familiar and novel foods at mealtime to help encourage the swimmer to try new options. 

Did you know? Research tells us that it may take up to 15 or more exposures – seeing, smelling, tasting, and eating new food – before kids develop a liking or preference for it. Unfortunately, parents typically give up offering new food after four rejections. 

3. Drop the pressure to eat. Nagging or reminding the swimmer to eat, whether it’s to eat more food or healthier foods, may be interpreted as undue pressure, especially if the swimmer is a picky eater.  Picky eaters do best with low pressure when it comes to food; high pressure (nagging, bribing, constant reminding, etc.) can be a turn-off and curtail progress.

Did you know? While reminding and encouraging your swimmer to eat better may seem effective, research tells us that when it comes to picky eaters, it may backfire, causing less interest in food, reduced appetite, and more pickiness.

4. Don’t cater to food preferences. It’s common to want to provide the picky swimmer with the foods he will eat. After all, training is grueling and swimmers need to eat. Negotiating the menu in the older child is necessary to define acceptable, balanced meals that not only nourish and satisfy the swimmer, but also expand his food repertoire. 

Did you know? Narrowing the menu to what the swimmer will eat shortchanges nutrition and doesn’t help the swimmer grow out of picky eating. Plus, short-order cooking is a lot of work for parents.

5. Consider outside help. Swimmers who want to do their best should eat a variety of food and strive to meet their nutritional needs. All swimmers can benefit from an understanding of food, nutrition and sport, which may motivate them to work harder on eating a nutritious diet, while other swimmers may need more support. If a swimmer is clearly missing nutrients in his diet, is underweight, or demonstrates sensitivity to certain aspects of food (texture, flavor, smell), meeting with a nutrition professional can be helpful. 

Did you know? Picky eating which impairs overall health and growth does not typically resolve on its own. 

Swimmers like Samantha can overcome picky eating. It takes nutrition education and a strategic plan for progressively introducing new foods without compromising the training diet. Include some positive reinforcement and the picky swimmer may be molded into an adventurous eater.

Jill Castle, MS, RDN is a registered dietitian, childhood nutritionist, and youth sports nutrition expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. Learn more about Jill atwww.JillCastle.com and check out her free list of 70 Awesome Pre-Workout Snacks for Kids here.

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