Healthful Eating and Essential Nutrients by Rabia06

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									Sports Nutrition

   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
   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?

   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
   What are some good sources of
       Low fat milk
       Yogurt
       Low-fat cheese
   Minimum daily intake
       4 servings – teens and athletes
       3 servings – men
       3 or 4 servings - women

   Main nutrients:
       Calcium, protein, riboflavin
   Protective benefits:
       Maintain strong bones
       Reduce risk of osteoporosis
       Protect against high blood pressure
       Protect against muscle cramps

   Contains milk sugar called Lactose
   Lactose Intolerance
       Need to find alternatives to drinking
       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
   A runner though milk causes
       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
   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
   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
   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

   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
          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
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.
 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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