Eating for Excellence
Winning with Nutrition
4-H Sports Nutrition Program
• Create a healthy plate
• Identify and provide examples of each food
• Identify the importance and functions of
carbohydrates, proteins and lipids
• Calculate the amounts of carbohydrates,
protein and lipids needed
• Identify main functions of calcium, iron,
vitamin C and B vitamins
• Enjoy your food, but eat less
• Avoid oversized portions
• Make half your plate fruits & vegetables
• Switch to fat-free or low fat milk
• Make at least half your grains whole grains
• Compare sodium in foods and choose foods
with lower numbers
• Drink water instead of sugary drinks
Orange Group - Grains
• Need 6 oz. per day
• Make ½ grains whole grains!
• 1 oz =
– 1 slice of bread
– ½ cup cooked pasta
– 1 cup ready-to-eat cereal
• Can you name examples of grains?
Green Group - Vegetables
• Fill ½ of your plate with vegetables and fruit
• Minimum needed – 2 cups
• Naturally low in fat and
• Examples of your favorite vegetables
Red Group - Fruits
• Fill ½ of your plate with fruits
• Need – 1 ½ - 2 cups each day
• 1 cup = 1 medium banana or apple
• Low in fat, sodium and calories
• Name some examples!
Blue Group - Dairy
• Minimum needed – 3 cups
• 1 cup =
– 1 cup milk or yogurt
– 1 oz. cheese
• Rich in calcium
• What if someone can’t drink milk?
Purple Group - Protein
• Minimum needed – 5 oz.
• Try seafood twice a week
• 1 serving =
– 1 oz. meat
– ¼ cup of beans
– 1 egg
– 1 Tbsp peanut butter
• Provide B vitamins, vitamin E, iron, zinc and
Oils and Fats
• Not a food group
• Sources: plants, fatty fish, nuts and seeds
• Eat sparingly!
• Nutrients needed in larger amounts
• Sugars, fibers and starches
• Supply energy needed to be active
• Found mainly in grains, fruits and dairy foods
• 50-60% of calories should come from
• “Building blocks” of your body
• Help build, maintain and restore muscles and
• Found in meats and beans, dairy foods and a
little in vegetables
• 12-15% of calories should come from protein
• Insulates organs
• Provides fuel for endurance
• 25-30% of calories should come from fat
• No-fat foods are not always best!
• Nutrients needed in smaller amounts
• Vitamin C
• B Vitamins
• What foods contain calcium?
• What does calcium do?
• A mineral that helps body transport
• Muscles and brain cannot function well
without enough oxygen in blood
• What foods contain iron?
• Helps the body heal faster
• Antioxidant – helps combat stress on body
• What foods have Vitamin C?
• Help body turn food into energy
• Lack of B Vitamins = low energy
• What foods contain B vitamins?
• Phillip is a freshman trying out for the
football team. He wants to be sure to eat
enough protein so that he builds enough
muscle to be a linebacker. He needs 3,000
calories a day with 15% protein.
• How many calories of protein does he
need every day?
3,000 x 0.15 = 450 calories
• Victoria is on the cross-country team. She
runs 25 miles a week and needs lots of
carbohydrates to maintain her energy. She
needs 2,400 calories with 60% of them
• How many calories from carbohydrates
does Victoria need?
2,400 x 0.60 = 1,440 calories
• Ariel is on the swim team. She competes in
the one-mile event. She eats about 2,200
calories a day and needs to get about 25%
of her calories from fat.
• How many calories from fat does Ariel
2,200 x 0.25 = 550 calories
• The foods you put in your body affect your
• “Junk in” = low performance!
Maintain a healthy lifestyle by:
• Building a healthy plate
• Cutting back on foods high in solid fats,
added sugars and salt
• Eating the right amount of calories for you
• Being physically active your way