Nutrition Help for 9 Year Old

Hi B., I have a little gymnast too, and have spent time looking for good food. Here's are 2 good article to read that talk about nutrition, both for regular and workout/competition days:
http://www.gymnasticsrescue.com/competition.htm
http://servingyou.net/Nutrition_For_Young_Athletes.php

However, I have seen more and more articles talking about protein as the key:
http://www.msnbc.msn.com/id/5317810/

I would avoid things that are too salty like salted peanuts. They will dehydrate, and water is a big key for these little guys.

Also be sure to try to get her to eat complex carbs instead of simple (wheat bread instead of white), as simple carbs just turn in to sugar and don't give any lasting energy.

I also like to add either granola or wheat germ to my son's yogurt to give it extra carbs, fiber and vitamins.

Good luck and hope this helps a little!
N.

Protien is good for muscle development for and the active gymnast. My son was a competative gymnast as well. One thing to consider especially in a young girl approaching puberty is calcium. I would start supplimenting calcium. Cheese cubes, string cheese, yogurt with wheat germ in it or flax seed mixed in (it has a nutty flavor, she may like it). Also, Omegas are good for growing muscles and brain developement. Mixed nuts, you can get LIGHTLY salted ones because salty is not all that good for anyone. I would say the calcium is the most important though especially with her being a gymnast and jumping and bouncing its hard on joints and bones so its good to protect them now. Women never get enough calcium, you may even consider a supplement. You can even get chewy chocolate ones that taste good.

Good luck to the both of you!

How about hummus and other bean dips with whole wheat crackers (such as reduced fat Triscuits) or sliced veggies/baby carrots/celery sticks? My kids love all kinds of dips, and beans are high-protein/low fat. Plus, they store and travel well.
We sprinkle flax on our cereal in the morning, and my kids also like the Barilla Pasta Plus that has additional protein (lentils and eggs are in the pasta for added nutrition).
Teriyaki tofu and brown rice is also a favorite meal at my house. I just cube up a couple blocks of extra-firm tofu and bake it on a cookie sheet for about 20 minutes at 400 degrees, turning it once during baking. Then I either serve it with teri sauce or let it marinate for awhile--so tasty and easy! You can use little tofu cubes in a pasta salad, too, or little slices to go with cheese and crackers for a cold snack.
Edamame is pretty salty, but could be a hit and is also high protein/low fat. My kids love to nibble to bean pods apart.
Best wishes!

Can't go wrong with a tupperware bowl with salty peanuts and raisin mix. Quick and easy and good for both. Out for everyone it will curb any other temptations and no guilt!

Hi B.. I am a registered dietitian and actually work with athletes. Some tips are to always aim for including carbohydrates and protein at each meal or snack. Examples: string cheese and fruit, banana or crackers and peanut butter, chocolate milk, yogurt with cereal mixed in, any type of veggies she will eat with cottage cheese, hummous or yogurt dip, nuts and dried fruit, guac and tortilla chips with cheese, graham crackers with almond butter. Hopefully this gives you a few ideas to start with!

Nutritionals You can trust! www.jerrbiz.usana.com USANA Health Sciences. Try it your body will love you for it!