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Ask a QuestionMom of a 7 yr 3 m old girl11 months ago
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#asktheexpert sara is a swimmer and daily she is doing practice for 2-3 hrs . can you please guide for her diet ?
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ExpertCharul VermaNutritionist11 months agoA. hi mom
she should have good proteins in her daily diet
try to add proteins in each meals
dal
egg
chk
paneer
tofu
add nuts like almonds, walnuts
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POOJA KOTHARIMom of a 8 yr 6 m old boy11 months agoA. For a 6-year, 4-month-old girl like Sarah, who practices swimming for 2-3 hours daily, it’s important to provide a balanced diet that supports her energy needs, muscle development, and overall growth. Her diet should include a good mix of carbohydrates, proteins, healthy fats, and essential vitamins and minerals. Carbohydrates, such as whole grains, brown rice, oats, and sweet potatoes, will provide her with the necessary energy to fuel her long practice sessions. Protein-rich foods like eggs, lean meats, fish, dairy, beans, and legumes are crucial for muscle repair and growth. Healthy fats from sources like avocados, nuts, and olive oil support brain development and sustained energy. Make sure she’s getting enough fruits and vegetables for vitamins, minerals, and hydration, with a focus on calcium-rich foods like milk, yogurt, and cheese to support strong bones. Hydration is key, so ensure she drinks plenty of water throughout the day, and offering hydrating fruits like watermelon and cucumber can help. Snacks before and after practice, such as fruit, yogurt, or whole grain crackers, can also help maintain her energy and aid in recovery.
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