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					Eating for Excellence


Winning with Nutrition
4-H Sports Nutrition Program
Objectives
• Create a healthy plate
• Identify and provide examples of each food
  group
• 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
MyPlate
Key Messages
• 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
  cholesterol

• Examples of your favorite vegetables
Red Group - Fruits
• Fill ½ of your plate with fruits
  and vegetables

• 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
  magnesium
Oils and Fats
• Not a food group

• Sources: plants, fatty fish, nuts and seeds

• Eat sparingly!
Macronutrients
• Nutrients needed in larger amounts

• Carbohydrates

• Protein

• Fats
Carbohydrates
• 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
  carbohydrates
Protein
• “Building blocks” of your body

• Help build, maintain and restore muscles and
  tissues

• Found in meats and beans, dairy foods and a
  little in vegetables

• 12-15% of calories should come from protein
Fat
• Insulates organs

• Provides fuel for endurance

• 25-30% of calories should come from fat

• No-fat foods are not always best!
Micronutrients
• Nutrients needed in smaller amounts

  • Calcium

  • Iron

  • Vitamin C

  • B Vitamins
Calcium
• What foods contain calcium?

• What does calcium do?
Iron
• A mineral that helps body transport
  oxygen

• Muscles and brain cannot function well
  without enough oxygen in blood

• What foods contain iron?
Vitamin C
• Helps the body heal faster

• Antioxidant – helps combat stress on body

• What foods have Vitamin C?
B Vitamins
• Help body turn food into energy

• Lack of B Vitamins = low energy

• What foods contain B vitamins?
Scenario #1
• 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?
Answer #1


     3,000 x 0.15 = 450 calories
Scenario #2
• 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
  from carbohydrates.

• How many calories from carbohydrates
  does Victoria need?
Answer #2


    2,400 x 0.60 = 1,440 calories
Scenario #3
• 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
  need?
Answer #3


     2,200 x 0.25 = 550 calories
Remember…
• The foods you put in your body affect your
  athletic performance.

• “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

				
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posted:2/1/2013
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