NUTRITION AND SPORTS

What would you Eat?

-Big Mac

-Fries

-Coke

-Spaghetti

-Whole wheat bread

-Skim Milk

-Pizza

-Chips

-Bar

-Milkshake

WHY SHOULD WE EAT HEALTHY?

• Nutrition plays role in:

• Weight loss/gain

• Increase in muscle tone

• Increased cardiovascular exercise

• Increase in muscle size and endurance

• IE: good car good fuel

CARBOHYDRATES

• Primary fuel source for the body

• Used by all body tissue for energy to function

• Two different types: simple/ complex

• Simple: short term energy

• Complex: long term energy

Carbohydrates

• Foods with Simple Carbs:

• Cookies, pies, sweets, sugar cereals

• Foods with Complex Carbs:

• Rice, Pasta, whole-wheats, and brans

FATS

• Helps build tissue cells

• Production of hormones (growth, testosterone)

• Joint Lubrication

• Brain function

Fats

• Foods with Fats:

• Nuts, Seeds, Cheese, Milk

• Meats, Butter, Egg Yolks, Fried Foods

PROTEINS

• Required for:

• Metabolism

• Blood Formation

• Oxygen transport

• Building muscle Tissue and Strength

PROTEINS

• Foods High in Proteins:

• Skinless Chicken

• Egg Whites

• Fish

• Low fat Milk and Dairy

RECOMMENDED SERVINGS

• Dairy: 3-4

• Breads and Cereals: 3-5(8)

• Meat and Poultry: 2

• Fruits and Veggies: 4-5 (10)

• Handout

PRE-COMPETITION MEALS

• Should mostly be carbohydrates, with little fat and protein

• Examples: pasta, rice, cereal

• Large Meal: 3-4 hours prior to game

• Small Meal: 2-3 hours prior to game

• Small Snack/Liquid Meal: 1-2 hrs.

PRE-COMPETITION DRINKS

• Drink extra fluids the day before (4-8)

• Drink up to 1L 2 hours prior to event

• Drink 1 cup 5-10 mins. prior to event

• For Short Duration Events (track) drink small quantities throughout the day.

• Don’t eat new or sugary meals/snacks prior to competition

HYDRATION

• Most important Nutrient

• Used for every process in the body

• Body is 60% H2O

• Muscle is 70% H2O

• Blood is 90% H2O

WATER

• Muscle (70%) What happens when not enough water?

• Blood (90%) How do nutrients, oxygen get to various organs and cells?

• How does the body excrete wastes?

CALORIES

• What is a Calorie?

• Where we get our energy

• The energy that is used when we exercise

• 3500 = 1 pound

• Food Labels (bar, chips, milk, eggs)

Discussion

• Should there be junk food or unhealthy foods served in cafeterias and vending machines with the school?

Discussion

• Should there be a “food rehab” clinic for those with excess weight problems?

• Should all foods have a detailed label describing the nutritional information?

Outdoor Kitchen Planner

• Groups of 3

• Plan a meal to be cooked on one burner

• Must contain all 4 food groups