* 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