The Right Way to Eat While

in High School and College

Sports

By Adam Moreton

Reasons to Eat Healthy

1. Help the immune system

2. Have more energy

3. Focus better throughout the day

4. Helps get better grades

Important Meals

Breakfast

Lunch

Dinner

Snacks

Food Groups It may be hard while in school to eat healthy

but you need to get all these food groups in to have a healthy diet.

The Most Important Meal

Breakfast~ Wakes your body up~ Gets your brain to start functioning~ Gives you the energy you need~ Help with weight control

Snacking

Instead of eating chips or cookies as a snack grab these to fill the void in your stomach.

~ Fruit ~ Yogurt ~ Granola bar ~ Vegetables

Lunch Would be good to

have a salad Nothing to heavy

because you do not want to get tired for the rest of the day

Should be simple and sweet

Don’t forget the fruit!

Brown bagging your lunch is healthier than buying it anywhere else

Dinner•Eat it at the dinner table•Good time to sit and talk with parents•Should have most of the food groups in it

Activities and Eating Healthy Eating the right foods and exercise have

a direct correlation for success. The better you eat

The better the exercise will be

Importance of Carbs

If you do not eat rightYou will run out of carbohydrates to fuel the

bodyBreak down protein and use them for energyYou will become dehydrated quicker if you

do not eat enough carbohydrates.

Foods Full Of Carbs Breads Potatoes Spaghetti Gatorade/Powerade

Proteins Proteins help build

up muscles to use in all activities

Will be used as a backup energy source if carbohydrates run out

Use 10-15% in high intensity long activities

Foods with Protein Red meat Dairy Fish Poultry Eggs

Vitamins & Minerals Athletes need these

to stay on top of their game

They help with your immune system and everyday nerve function

Mostly needed minerals Iron Calcium Magnesium Zinc Potassium Sodium

Top foods for theseIron ~ Red meats, liverCalcium ~ Broccoli, Brussel sproutsMagnesium ~ Tofu, Wheat germZinc ~ Oysters, TurkeyPotassium ~ Milk, BananaSodium ~ table salt

Valuable Vitamins

Vitamin A Vitamin E B complex Vitamin C

These help vision and cell development Antioxidant Help against free radicals created by

exercising Exercisers need more than regular

people

Vitamin A only found in animal products

Vitamin E is in all nuts

Vitamin C in tomato and spinach

Food and Sports

Playing sports at high levels you need to refuel your body

Eating right will make you play harder and last longer

You will be able to play longer with out getting dehydrated

You will be quicker and stronger than opponents who do not eat right

The Perfect Combination

A good website about nutritionhttp://www.mypyra

mid.gov/