* Examples:
–
–
–
–
–
Grains
Cereals
Breads
Crackers
Rice
Pasta
• HEALTH BENEFITS
–
–
–
–
Reduce the risk of heart disease.
reduce constipation
Aid in fetal development
Contain B vitamins, riboflavin, and niacin that help the
body release energy from protein, fat, and carbohydrates.
B vitamins are also essential for a healthy nervous system
Vegetables
• More dark green veggies
– Broccoli, spinach, leafy greens
• More orange veggies
– Carrots, sweet potatoes
• More dry beans
– Pinto, kidney, lentils
• Health Benefits:
– reduce risk for heart disease
– may protect against certain types of cancers
– rich in potassium that may lower blood pressure,
– important sources nutrients, potassium, dietary
fiber, folate (folic acid), vitamin A, and vitamin C.
Fruits
•
•
•
•
Eat a Variety
Choose: fresh, frozen, canned, dried
Go easy on fruit juices
Health Benefits:
– reduce risk for heart disease and certain types of
cancer
– many essential nutrients, including potassium,
dietary fiber, vitamin C, and folate (folic acid).
– Vitamin C is important for growth and repair of all
body tissues
Oils
• Minimal use
• Sources: fish, nut, vegetable sources
• Most of the fats you eat should be
polyunsaturated (PUFA) or monounsaturated
(MUFA) fats.
• PUFAs contain some fatty acids that are
necessary for health—called "essential fatty
acids.“
• MUFAs and PUFAs found in fish, nuts, and
vegetable oils do not raise LDL ("bad") cholesterol
levels in the blood
Milk
•
•
•
•
Go low fat or fat free milk and yogurts
Lactose intolerant? Try lactose free products
1 cup = 1 ½ oz natural cheese
Health Benefits:
– improved bone health, and may reduce the risk of
osteoporosis.
– Calcium is used for building bones and teeth and
in maintaining bone mass
– rich in potassium may help to maintain healthy
blood pressure
– Vitamin D functions in the body to maintain
proper levels of calcium and phosphorous
Meat & Beans
• Choose low fat
• Choose from fish, beans, peas, nuts and seeds
• Health Benefits:
– include protein, B vitamins: help release energy &
help build nervous system(niacin, thiamin,
riboflavin, and B6),
– iron,: carries oxygen
– Zinc: helps immune system functions and
– Magnesium: used in building bones and release
energy from muscle.
ChooseMyPlate
• based on 2010 Dietary
Guidelines for Americans to
help consumers make better
food choices.
• designed to remind Americans
to eat healthfully;
• illustrates the five food groups
using a familiar mealtime
visual, a place setting.
• ChooseMyPlate.gov
• http://www.youtube.com/wat
ch?v=XBxNaLHQRHg&feature=
related
ChooseMyPlate: Fruit
• Key message:
– Make half plate fruits and
Veggies
• How Much??
Girls
9-13 years old = 1 ½ cups**
14-18 years old = 1 ½ cups**
Boys
9-13 years old = 1 ½ cups**
14-18 years old = 2 cups**
What’s a cup??
How to Count Fruit Servings - Food
Groups - ChooseMyPlate.gov USDA
ChooseMyPlate: Vegetables
• Key Message: Make half
your plate fruits and
vegetables.
• How Much?
Girls 14-18 years old=
• 2½ cups**
Boys 14-18 years old=
• 3 cups**
• What counts as a cup?
How to Count Vegetable
Servings - Food Groups ChooseMyPlate.gov USDA
ChooseMyPlate: Grains
• Key Message:Make at least half of
your grains whole grains
• How much?
Girls 14-18 years old =
6 ounce equivalents**
3 ounce equivalents(whole grain)
Boys 14-18 years old=
8 ounce equivalents**
4 ounce equivalents(whole grain)
What’s an ounce?
http://www.choosemyplate.gov/foodgroups/grains-counts.html
ChooseMyPlate: Protein
• Key message: Go Lean!
• How much?
Girls 14-18 years old =
• 5 ounce equivalents**
Boys 14-18 years old =
• 6 ½ ounce equivalents**
• What counts as ounce?
USDA's MyPlate.gov - What
counts as an ounce
equivalent in the Protein
Foods Group?
ChooseMyPlate: Dairy
• Key Message:Switch to fatfree or low-fat (1%) milk.
• How much
Girls 14-18 years old=3 cups
Boys 14-18 years old = 3 cups
• What Counts as cup?
How to Count Dairy Servings Food Groups ChooseMyPlate.gov - USDA
Pre-game Meal Plan
•
Eat the meal at least three hours before an event.
•
Starch is easy to digest and helps steady the levels of blood sugar.
•
Consume only moderate amounts of protein.
– Protein foods take longer to digest than starch. And high-protein meals may lead to increased
urine production, which can add to dehydration.
•
Limit fats and oils. They take too long to digest.
•
Restrict sugary foods.
– Sweets can cause rapid energy swings in blood sugar levels and result in low blood sugar and
less energy.
•
Avoid foods and drinks that contain caffeine.
– Caffeine stimulates the body to increase urine output, which can contribute to dehydration
problems, and a full bladder can be very uncomfortable.
•
Watch out for foods that produce gas.
•
Remember to drink plenty of fluids with your pregame meal.
Pre-game Meal Examples
(morning event)
• Meal 1
• Cereal (avoid highly
sweetened cereals)
Banana slices
Milk (low-fat or skim)
Toast/jam
Pineapple juice*
Water
• Meal 2
• Pancakes (limit butter
and syrup)
Applesauce
Milk (low-fat or skim)
Grape juice*
Water
Pre-game Meals
(afternoon, evening event)
• Meal 3
• Turkey sandwich/bread
and lettuce
Apple
Milk (low-fat or skim)
Tomato juice*
Water
• Meal 4
• Spaghetti/tomato sauce
Bread
Milk (low-fat or skim)
Orange juice*
Water
Foods to Avoid!
• Candy, sugar, honey
After an initial rise, your blood-sugar level can actually drop below
normal, resulting in a sudden feeling of tiredness or fatigue.
• Tea, coffee, chocolate, cola
• Fried foods, high-fat meats, fats, oils, gravies, sour cream, etc. Fat
digests slowly and therefore stays in the stomach longer.
• Some raw fruits, vegetables, popcorn, nuts, dry beans and peas
• Any new food Don't experiment with new foods right before an
event. If you experience any adverse reactions, your body has little
time to recover.
• Fruit-flavored drinks Many drinks contain little fruit juice and a lot
of sugar. Read the label.
Post Game Meal
• Eat carbs for rapid recovery
• After hard exercise, consume 0.5 to 0.75 g carb/lb*–
•
EAT as soon as tolerable
0 - 30 minutes post-
exercise
•
next meal: 1 - 2 hours post-exercise
• Snacks : Every 2 hours for 6 hours
Recovery choices
Weight (lb)
100
150
200
Carbs (g)
75
115
150
Carb (g) + Pro (g)
Yogurt, flavored, 8 oz
40
10
Trail mix (raisins, granola, nuts)
40
10
Cheerios w/ milk
50
12
Pasta, 2 cups + meat sauce
80
20
Nancy Clark, MS, RD