Peninsula Pediatrics

Category: Nutrition & Healthy Eating

Keeping Young Athletes Healthy and Safe Throughout the Sports Season

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Sports can be a wonderful part of childhood and adolescence. They give kids opportunities to exercise, develop athletic skills, make friends, and learn teamwork. Whether your child is joining a school team or participating in a recreational league, staying healthy throughout the season requires more than showing up for practices. Sports physicals, injury prevention, proper nutrition and hydration, adequate recovery, and safe training all play a role.

Quick answer: Keeping young athletes healthy starts with a sports physical 6 to 8 weeks before the season, ideally with their regular pediatrician. Add gradual training, rest, balanced nutrition, hydration, properly fitted gear, and caution with supplements. Rockaway families can call us to schedule a well visit and sports physical.

When should my child get a sports physical?

Before a new sports season begins, schedule your child’s sports physical as part of their regular well-check visit at least 6 to 8 weeks before the season. This gives you time to follow up on any concerns before practices or competitions begin. Make sure to provide your pediatrician with an accurate health history, including any information you have about your family’s heart health. Your pediatrician can evaluate factors that may affect your child’s ability to participate safely, including heart health, previous injuries or concussions, nutrition, and mental health. Whenever possible, it’s best to have the evaluation performed by your child’s regular pediatrician instead of relying on an urgent care clinic or mass sports physical. Your pediatrician already knows your child’s medical history and can consider their overall health and development.

How can I reduce the risk of sports injuries?

Some injuries occur suddenly, but others develop gradually. Overuse injuries happen when repetitive activity continually stresses muscles, bones, tendons, or ligaments without giving the body enough time to recover. Growing athletes can be particularly vulnerable. Instead of specializing in one sport too early, encourage your kids to try a variety of age-appropriate activities. The American Academy of Pediatrics (AAP) recommends limiting training or competition to 5 to 6 days per week and taking 2 to 3 months away from a specific sport each year. Additionally, it’s important that training intensity increases gradually. Young athletes also need sufficient sleep, nutritious food, and recovery time. If your child experiences persistent pain during or after activity, don’t encourage them to push through it. Pain may be an early warning of an injury that requires attention.

What should young athletes eat and drink?

Adequate nutrition gives kids the energy they need for activity and supports recovery. Athletes may require additional calories and fluids depending on how much they’re exercising. Encourage three balanced meals each day with snacks in between and make sure your child eats before and after physical activity. A young athlete’s diet should include carbohydrates for energy, protein to support the body, and healthy fats, along with essential vitamins, minerals, and fiber. Foods such as whole grains, fruits, vegetables, beans, tofu and other soy foods, nuts, seeds, fish, lean meats, eggs, dairy products, avocados, and olive oil can all contribute important nutrients. Iron and calcium are especially essential for athletes. If you’re concerned that your child isn’t getting the nutrition they need, talk with your pediatrician before adding supplements. Hydration is also crucial. Kids should drink water before, during, and after sports and take regular water breaks during vigorous activity, especially in hot weather.

What equipment and technique do young athletes need?

It’s important that your child’s protective gear is appropriate for their sport and fits correctly. Depending on the activity, this might include a helmet, mouth guard, pads, protective eyewear, face protection, or a protective cup. But remember that equipment alone can’t prevent every injury. Children also need to follow the rules, learn proper techniques, strengthen their muscles, stretch to support flexibility, and take breaks during practices and games. If pain develops while your child is exercising, they should stop the activity. Tenderness directly over a bone in a growing athlete should be evaluated by a healthcare provider even when there isn’t significant swelling or difficulty with movement.

Are performance-enhancing products safe for kids?

Young athletes may encounter ads, social media posts, or teammates promoting supplements and substances that claim to increase strength, speed, or athletic performance. These products aren’t a replacement for proper nutrition and training, and some of them can be harmful. Help your child understand that good nutrition, appropriate training, and sufficient rest are what’s important for athletic performance. Talk with your pediatrician before your child takes any supplements or other performance-enhancing products. Finally, remember that sports should be a positive experience. Too much pressure to perform or win can create emotional stress. Praise your child’s effort and sportsmanship instead of focusing only on the final score.

Frequently asked questions

How early should I schedule a sports physical?

Schedule your child’s sports physical as part of their regular well-check visit at least 6 to 8 weeks before the season so there is time to follow up on any concerns.

What does the AAP recommend to prevent overuse injuries?

The American Academy of Pediatrics recommends limiting training or competition to 5 to 6 days per week and taking 2 to 3 months away from a specific sport each year.

Should my child push through pain during sports?

No. If your child experiences persistent pain during or after activity, don’t encourage them to push through it. Pain may be an early warning of an injury that requires attention.

Should my child take supplements to improve performance?

Talk with your pediatrician before your child takes any supplements or other performance-enhancing products. Good nutrition, appropriate training, and sufficient rest are what’s important for athletic performance.

If your child is participating in sports this year, please call or contact our office to schedule their well visit and sports physical. We can help make sure they’re healthy and ready for a safe season! Peninsula Pediatrics proudly cares for families across the Rockaways, including Rockaway Park, Belle Harbor, Neponsit, Rockaway Beach, Arverne, and Far Rockaway.

Vitamin D for Children

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Vitamin D is an essential nutrient that plays a significant role in helping children grow and stay healthy. It helps the body absorb calcium, which is needed to build strong bones and teeth. Without enough vitamin D, children can develop weak or soft bones, including a condition called rickets. Vitamin D also supports muscle function and overall health from infancy through the teen years.

Quick answer: Babies under 12 months need 400 IU of vitamin D daily and older children and teens need 600 IU. Since breast milk and diet alone often fall short, supplements are sometimes needed. More is not always better, so follow your pediatrician’s guidance.

Why do children need vitamin D?

Vitamin D helps the body absorb calcium to build strong bones and teeth, and it supports muscle function and overall health. Without enough, children can develop weak or soft bones, including rickets. It remains important throughout childhood and adolescence.

How much vitamin D do children need?

According to the American Academy of Pediatrics, babies younger than 12 months need 400 IU of vitamin D daily, while toddlers, older children, and teens need 600 IU each day. Breast milk alone usually does not provide enough vitamin D, so it is recommended to give breastfed babies a supplement shortly after birth. Babies who drink at least 32 ounces of vitamin D-fortified formula each day do not need extra, but those drinking less may still need supplementation.

How can children get enough vitamin D?

Children get vitamin D from a combination of food, supplements, and sunlight. Food sources include fatty fish, egg yolks, shiitake mushrooms, milk, and some cereals and juices. Sunlight also helps the body make vitamin D, but the amount depends on skin tone, sunscreen use, clothing, weather, season, and time outdoors. Because excessive sun exposure can damage skin, babies younger than six months should be kept out of direct sunlight, and older children should continue practicing sun safety.

Why does vitamin D matter for teens?

Teens experience rapid growth and bone development during puberty, but many do not get enough vitamin D. Spending more time indoors, using sunscreen regularly, or drinking less fortified milk can lower levels. Teens who are deficient may feel fatigue, muscle weakness, or bone discomfort. Encourage a well-balanced diet and a daily supplement if recommended by the pediatrician.

Can a child get too much vitamin D?

While vitamin D is needed, more is not always better. Taking excessive amounts of supplements can lead to problems such as kidney stones or other complications. Always follow dosing instructions and talk with your pediatrician before starting supplements beyond the recommended amounts. Remember that many foods and multivitamins already contain vitamin D, so consider the total amount your child receives each day.

Frequently asked questions

How much vitamin D do children need?

According to the American Academy of Pediatrics, babies younger than 12 months need 400 IU of vitamin D daily, while toddlers, older children, and teens need 600 IU each day.

Do breastfed babies need a vitamin D supplement?

Breast milk alone usually does not provide enough vitamin D, so it is recommended to give breastfed babies a vitamin D supplement shortly after birth. Partially breastfed babies may also need supplementation.

How can children get enough vitamin D?

Children get vitamin D from a combination of food, supplements, and sunlight. Food sources include fatty fish, egg yolks, shiitake mushrooms, milk, and some fortified cereals and juices. Because few foods naturally contain it, supplements are sometimes needed.

Can a child get too much vitamin D?

Yes. More is not always better. Taking excessive amounts can lead to problems such as kidney stones, so always follow dosing instructions and talk with your pediatrician before starting supplements beyond the recommended amounts.

If you have questions about whether your child is getting enough vitamin D or whether supplementation may be appropriate, please call our office. Peninsula Pediatrics proudly cares for families across the Rockaways.

Heart-Healthy Habits for Kids

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When we think about the risk for heart disease, we often think about it as something for adults to be concerned about. But did you know that the risk for heart disease can start as young as the childhood years? To minimize future heart disease risk, it’s important to make sure that your child is following heart-healthy habits for lifelong wellness. Teaching children good health practices, like eating a well-balanced diet and staying active, helps lay the foundation for strong cardiovascular health into adulthood.

To start with, one of the most impactful ways to ensure heart health is a nutritious diet that is rich in nutrients and low in ingredients that can harm your child’s heart over time. A diet full of fruits, vegetables, whole grains, legumes, and lean proteins helps nourish growing bodies while keeping cholesterol and blood pressure in check. Foods high in saturated fats, added sugars, and sodium, commonly found in ultra-processed foods, should be limited, as these can raise cholesterol levels and increase future heart disease risk. A good example of how to think of your children’s meals is to have a colorful plate half-filled with veggies and fruits, choose whole-grain bread over white bread, and serve water or milk instead of sugary beverages. 

In addition to eating healthy, kids should get daily exercise. It is recommended that children and teens get at least 60 minutes of moderate to vigorous physical activity most days. Some ideas to keep kids active include taking a walk outside, running, riding a bike, dancing, playing sports, and swimming. Make sure to also limit sedentary screen time, like playing video games or watching TV, to encourage kids to stay active. 

Both eating a healthy diet and getting exercise helps kids manage weight so that their heart doesn’t have to work harder, which can contribute to conditions like high blood pressure, high cholesterol, and type 2 diabetes, all of which are linked to heart disease. If you’re unsure or concerned about your child’s weight or growth, talk with your pediatrician as they can help you understand what a healthy range looks like for your child’s age and build and how best to support them. Regular well visits are also the perfect time to check on cardiovascular indicators like cholesterol and blood pressure.

Some heart-related risks can be inherited. The American Academy of Pediatrics recommends that children with no family history of heart disease have cholesterol checks between the ages of 9 and 12. If close relatives have early heart disease or high cholesterol, it’s best to start screening as early as age 2. Early detection allows families and pediatricians to make changes that can dramatically reduce future risk. Understanding your family’s health history and sharing it with your child’s pediatrician can help guide personalized recommendations for screenings and lifestyle choices.

Beyond food and exercise, simple routines like ensuring good sleep, managing stress, and avoiding exposure to tobacco can also support heart health. A restful night helps regulate appetite and energy, while reducing stress keeps the body’s systems functioning well. Staying smoke-free and avoiding secondhand smoke protects children’s developing cardiovascular systems. 

Children learn best by watching the adults in their lives. If they see their parents choosing fruits and vegetables, being active, and valuing wellness, they are more likely to adopt these habits themselves. Making heart-healthy living a family effort, like cooking meals together or taking evening walks, makes it feel less like a chore and more like a fun part of daily life. 

If you have any questions about healthy lifestyle habits, screenings, or your family’s heart health, don’t hesitate to call our office. We’re here to support you in raising a healthy, thriving child!