Choose My Plate for
Girls On the Run!
Mary Trotter, MS, RD, LDN
February 8, 2014
After this presentation, you will be able to:
 Identify the components of a healthy
eating pattern
 Understand how to classify foods into
three categories based on nutrition
 Identify at least three things it is
important for young female athletes to
know
Choose MyPlate
 My Plate
www.choosemyplate.gov
 5 components of a
healthy, well-balanced
diet
 Amount depends on
your height, weight,
age, gender and
activity level
All Foods Can Fit
 As part of a balanced diet, all foods can fit
– All a part of the continuum
 Some foods should be eaten more often than others
– Offer more “bang for your buck”: more nutrition for the least
amount of calories
 Classify foods based on their nutritional value
– GO
– SLOW
– WHOA
http://www.nhlbi.nih.gov/health/public/heart/obesity/
wecan/eat-right/choosing-foods.htm
GO Foods
 “Almost anytime” foods
 Look for whole foods, fresh, or frozen foods without
added sugar, fat or salt
– Fruits and vegetables
– Fresh or frozen meats (chicken, fish, lean ground beef)
– Whole grains
 Look for certain words
– Lean or extra-lean
– Low-sodium
– 100% Whole grain
Slow foods
 “Sometimes” foods
 Slow foods are Go foods that have added sugar, fat
or salt
 Examples:
–
–
–
–
Applesauce with sugar added
Potato wedges baked in olive oil
Pretzels (salted)
Flavored milk
 Still nutritious, but less nutritious than Go foods
 Higher in calories – so limit in our diets“sometimes” foods
Whoa foods
 Whoa foods are high in sugar and fat
 They are “once in awhile” foods
 Think about these as celebration or special foods
– Baked goods
– French fries and potato chips
– Fried chicken
 These contain a lot of calories but little to no
nutrition.
– Think of these as extras to what we need
What about Drinks?
 Beverage calories can add up quick!
 Best options:
– Water
– Low-fat 1% or fat-free milk
– 100% juice (1 serving per day)
 How many teaspoons?
– # of grams  4 = # of teaspoons (1 tsp = 1 packet)
 Check the number of servings in the bottle/can
 Juice drinks and cocktails, sports drinks, energy
drinks and soft drinks are high in sugar, calories
and have little to no nutritional value
Nutrient Needs
 Most children who are athletes require the same
balanced diet as those who are not athletes
 Only vigorous athletes may require more energy:
– Children who are training intensely (few hour practices,
multiple vigorous games in one day)
– Talk to the pediatrician or a registered dietitian if you
believe this is the case
 Need appropriate energy to participate in activities
– Based on age, gender and activity level
– See www.choosemyplate.gov
Fluid intake
 Allow for breaks about every 15 minutes
 Kids generally perspire less than teens and adults,
so this is not always an indicator for overheating
 Once thirsty, they are on their way to dehydration
so try to have them regularly fuel up
 Water is best option
– Encourage each girl to bring their own water bottle
 Remind girls to drink after they have participated
in the activity, as they cool down
Tips to Remember
 Energy Intake
– Some highly active children may require more energy when
they are participating in activity
– Does your child tire easily during activity?
 They are probably not receiving enough energy through food intake
 Growth
– If a child is developing properly, then she is receiving the
proper nutrition
 Supplements
– Energy and athletic supplements are never encouraged for
children and teens
– Nutritional supplements only encouraged when advised by a
doctor
Questions?
Thank you!