Grains* Examples:– Cereals– Breads– Crackers– Rice– Pasta

• HEALTH BENEFITS– 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

ChooseMyPlate: Fruit• Key message:

– Make half plate fruits and Veggies

• How Much??Girls9-13 years old = 1 ½ cups**14-18 years old = 1 ½ cups**Boys9-13 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/food-groups/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 fat-

free or low-fat (1%) milk.• How muchGirls 14-18 years old=3 cupsBoys 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 slicesMilk (low-fat or skim)Toast/jamPineapple juice*Water

• Meal 2• Pancakes (limit butter

and syrup)ApplesauceMilk (low-fat or skim)Grape juice*Water

Pre-game Meals(afternoon, evening event)

• Meal 3• Turkey sandwich/bread

and lettuceAppleMilk (low-fat or skim)Tomato juice*Water

• Meal 4• Spaghetti/tomato sauce

BreadMilk (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

Nancy Clark, MS, RD

Recovery choices

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

Weight (lb) Carbs (g)

100 75

150 115 200 150