Sports Nutrition Review What are the 6 essential nutrients? What is the most important nutrient to fuel the body for an athlete? What are the 2 types of carbohydrates? What type is used right away? The other type is stored in the muscles as what? Three Keys to Healthful Eating 1. Variety There is no magic food Each food offers special nutrients Restricted diets are a problem 2. Moderation Well-balanced diet Balance out refined sugars and fats with nutrient-wise choices Three Keys to Healthful Eating 3. Wholesomeness Choose natural or lightly processed foods when possible Ex. Choose an apple over apple juice, or baked potatoes over potato chips Why? Variety Choosing a variety of wholesome foods from the food groups = a well-balanced diet What are the 6 food groups? 6 Food Groups Grains Meat & Beans Dairy Fruits Vegetables Fats & Oils Dairy What are some good sources of dairy? Low fat milk Yogurt Low-fat cheese Minimum daily intake 4 servings – teens and athletes 3 servings – men 3 or 4 servings - women Dairy Main nutrients: Calcium, protein, riboflavin Protective benefits: Maintain strong bones Reduce risk of osteoporosis Protect against high blood pressure Protect against muscle cramps Dairy Contains milk sugar called Lactose Lactose Intolerance Need to find alternatives to drinking milk Yogurt, Lactaid Milk, calcium pills, dark leafy greens, tofu, salmon, etc. Milk Myths A football player who drinks ½ a gallon of milk at dinner thought he would get calcium deposits This is unlikely for most healthy people The calcium your body doesn’t need is excreted A runner though milk causes cottonmouth The dryness is due to nervousness and anxiety before a competition Milk Myths A soccer player heard milk was hard to digest and caused stomach cramps Only true if you are lactose intolerant Lack of milk contributes to muscle cramping Some think drinking lots of milk will help heal their broken bone quicker Damage is already done A balanced diet will help aid in healing process, but it is still 6-8 weeks to mend Fruits & Veggies Some best choices: Oranges, bananas, melon, broccoli, spinach, green peppers, tomatoes Suggested minimum intake: 2 large portions per day Main nutrients: Vitamins C & A, potassium, carbohydrates, and fiber Protective benefits: Improves healing Reduces risk of cancer & high blood pressure Aids in recovery after exercise Fruits & Veggies How many servings do you get each day? Busy schedules make it harder to get in fruits and veggies “convenient” meals & snacks usually don’t include them Plan them into your day Bananas, apples, oranges, carrots in a bag, dried fruit, canned, frozen Meats & Protein Alternatives Some best choices: Lean meat, fish, poultry, nuts, beans, legumes Suggested intake: 4-6 ounces per day (size of palm) Main nutrients: Protein, B vitamins, iron, zinc Protective Benefits: Assure proper muscle development Improve healing Risks: Fatty meats can contribute to heart disease Meat & Protein Alternatives Excess protein in diet is not stored as bulging muscles or muscle fuel Recommended amounts of protein do their job to aid in muscle growth and repair Grains Some best choices: Cereal, wholesome bread, pasta, rice Suggested minimum intake: 4 servings per day What do you think a serving looks like? Main nutrients: Carbohydrates, fiber, B vitamins Protective benefits: Fuels muscles, protects against fatigue Fiber helps digestive system run smoothly Low in fat Grains Like the gasoline in your car Tricky choices Whole grains vs. refined grains (wheat vs. white bread) Brown rice vs. white rice Refined grains = empty calories = hungry stomachs The Balancing Act Try to eat selections from 5 of the 6 food groups at each meal 3 Keys to Healthy Eating are??? Change your thinking to make your favorite foods more balanced Ex. Pizza What do you typically order on your pizza? How can you change your order to add more of the food groups/nutrients into this meal? The Balancing Act Choose more of the best and less of the rest! More whole grains, lean meats, fruits, veggies, low-fat dairy, unsaturated fats Less refined grains, high fat meats, high fat dairy, saturated fats Your assignment … 1. As best as you can remember… write down what you have eaten in the last 24 hours (since breakfast or lunch yesterday) 2. Evaluate your choices – what was a good choice? What could be changed? 3. From each meal/snack, write at least 1 change you could make to have a more balanced diet. Example Breakfast: 2 servings Lucky Charms, skim milk ** switch to whole grain cereal, add a piece of fruit Snack: tall non-fat Caramel Macchiato Lunch: Easy Mac, peanuts, apple, water ** add vegetables to meal (1 cup carrots) Dinner: Frozen lasagna dinner (low fat), 2 mini pumpkin chocolate chip muffins, tea Breakfast: 2 servings whole grain cereal, skim milk, 1 banana, 8 oz. coffee w/ creamer Snack: Granola bar ** bring a banana/apple/orange for easy snack Lunch: peanut butter & jelly on whole wheat bread, low-fat yogurt, 2 mini pumpkin chocolate chip muffins, water ** lacking veggies, pack small bags of carrots/celery/broccoli/etc.
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