NUTRITION FOR STUDENT/ATHLETES

By Loring Olk

  YOU WANT TO BE THE BEST STUDENT/ATHLETE YOU CAN BE, SCORE THE WINNING TOUCHDOWN, KICK THE WINNING GOAL,  SPIKE THE BALL BALL OVER THE NET AND WIN THE  VOLLEYBALL GAME 3 SETS TO 0!!       

GREAT, BUT TO DO THAT YOU NEED A LOT OF ENERGY AND NOT ONLY FOR ATHLETIC COMPETITION BUT FOR SCHOOL AS WELL.

DID YOU KNOW OUR BRAINS NEED THE EQUIVALENT OF 36 TEASPOONS OF SUGAR (Glucose), EVERY DAY SO WE CAN BE

MENTALLY SHARP??!!......THAT IS A LOT OF SUGAR!

BUT IF YOU GET YOUR SUGARS FROM JUST SODA POP AND CANDY, WELL GOOD LUCK BECAUSE YOU WON’T FEEL OR

THINK VERY WELL.

SO HERE ARE 5 LESSONS ABOUT NUTRITION YOUR COACH/TEACHER CAN TEACH YOU SO THAT YOU LEARN THE BEST, HEALTHIEST WAY TO FUEL YOU BODY AND YOUR MIND

AND SOAR LIKE A ROCKET ON THE FIELD AND THE CLASSROOM!!

**THE FIVE LESSONS ON NUTRITION:

ONE: IDENTIFY THE TYPES OF CARBOHYDRATES, FATS AND PROTEINS, SOURCES OF THEM, THEIR FUNCTIONS AND HEALTHYFOOD/DRINK CHOICES.

TWO: IDENTIFY VITAMINS AND MINERALS, THE TYPES, THEIR FUNCTIONS AND HEALTHY FOOD/DRINK CHOICES.

IDENTIFY THE ROLE OF WATER IN OUR HEALTH;   

WHAT IT DOES, HOW MUCH AND SOURCES.

THREE: READ AND ANALYZE THE FOOD PYRAMID AND

MY PLATE. FROM YOUR ANALYSIS  USE THE PYRAMID AND

MY PLATE TO DEVELOP A 5 DAY DIET THAT MEETS THE

SERVING GUIDELINES FOR ALL THE FOOD GROUPS.

EXAMPLE: 6 TO 11 SERVINGS PER DAY OF GRAIN,

CERALS AND BREADS, 3 TO 5 SERVINGS OF VEGETABLES,

AND THE LIKE.

CHOOSE FOODS AND DRINK YOU ACTUALLY EAT/DRINK

TO MAKE YOUR DIET NOT ONLY NUTRITIONALLY SOUND BUT REAL!      

FOUR: EVALUATE YOUR DIET FROM LESSON THREE AND ANALYSE WHAT AND WHEN YOU EAT, HOW MUCH AND RELATE YOUR EATING HABITS TO YOUR EXERCISE/PRACTICE/

DAY OF COMPETITION.

FOR EXAMPLE; YOU HAVE A SOCCER MATCH AT 4:00PM SO YOU WANT TO AVOID FATTY/HARD TO DIGEST FOODS AT LUNCH AS YOU WON’T FEEL AS ENERGETIC  AS YOU WOULD HAD YOU EATEN A SMALL PORTION OF FRUIT, A CUP OF FRUIT JUICE AND A PIECE OF BREAD WHICH DIGEST FAIRLY QUICKLY AND GIVE YOU NEEDED ENERGY FOR THE GAME.  

FROM YOU DIET ANALYSIS DISCERN WHICH FOODS MAY UPSET YOUR STOMACH, LEAVE YOU FEELING BLOATED OR GIVE YOU GAS. FOODS LIKE BEANS, POPCORN, FRIED FOODS, TOO MUCH MILK AND OTHERS.

AVOID THESE FOODS OR LIMIT THEM TO AFTER PRACTICE/COMPETITION.

FIVE: WRITE A 5 PARAGRAPH ESSAY (ARGUMENT),

SUBSTANTIATING YOUR DIET CHOICES.

RUBRIC:

1.   FIRST PARAGRAPH IS A THESIS STATEMENT.

“I DEVELOPED MY DIET FOR THESE REASONS; MORE ENERGY,

IMPROVED STRENGTH, CLEARER THINKING”

IDENTIFY  THE “WHY” OF YOUR DIET CHOICES.

2.   PARAGRAPHS 2, 3 AND 4 EXPLAIN (SUBSTANTIATE),

YOUR FOOD CHOICES. GIVE SOME DETAIL: “IF I EAT 6 OUNCES OF LEAN PROTEIN EVERDAY I HELP MY MUSCLES TO RECOVER FROM BEING WORKED AND I STRENGTHEN THEM.

3.   PARAGRAPH 5 IS YOUR SUMMARY STATEMENT.

RESTATE YOUR THESIS STATEMENT AND ADD A PERSONAL NOTE OF OBSERVATION FROM THE PREVIOUS 4 LESSONS ON NUTRITION.   IT’S WHAT I CALL “POLISHING THE CHROME”

“WHAT???” YOU ASK.

WHEN I WASH MY VEHICLES I POLISH THE CHROME LAST

SO THAT THEY LOOK GREAT AND STAND OUT.

WHEN WE WRITE USING EXPRESSIVE LANGUAGE OUR SENTENCES AND THEN OUR ESSAYS STAND OUT AND ARE

MORE INTERESTING AND ENGAGING.           

USE THE ATTACHMENTS ON: NUTRIENTS, THE FOOD PYRAMID, CALORIES, PORTION CONTROL AND READING FOOD LABELS TO LEARN AND APPLY THE INFORMATION. 

FOOD, FOOD EVERYWHERE….BUT WHAT TO EAT?

THIS IS BAD FOR YOU, THAT TOO…SO WHAT IS

GOOD FOOD??!!

OUR NUTRITION INFORMATION WILL HELP YOU LEARN

WHAT ARE HEALTHY-“GOOD” FOODS AND WHAT ARE

NOT SUCH “GOOD” FOODS AND THEN YOU CAN MAKE SOUND,

HEALTHY CHOICES TO DEVELOP A NUTRITOUS DIET THAT

YOU ENJOY AND KEEPS YOU ENERGETIC AND HEALTHY!!

**PLEASE REFER TO THE ATTACHMENTS:

    FOOD PYRAMID

    NUTRIENTS

    CALORIES

    PORTION CONTROL

    READING LABELS

TO GUIDE YOU AS YOU READ, THINK, ASK QUESTIONS,

RESEARCH THE MATERIAL FOR ANSWERS, ANSWER THE

NUTRITION QUIZ ANSWERS CORRECTLY, WRITE A

5 PARAGRAPH ESSAY (ARGUMENT), SUBSTANTIATING

YOUR DIET CHOICES AND DEVELOPING A NUTRITIONALLY SOUND DIET.

SOUND LIKE FUN??!!

OKAY MAYBE YOU’RE NOT JUMPING UP AND DOWN…..YET,

BUT ONCE YOU START READING AND LEARNING AND APPLYING

THE NUTRITIONAL INFO BY EATING GREAT FOOD….YOU’LL

HAVE TONS OF ENERGY AND BE GLAD YOU ATE YOUR

FRUITS AND VEGGIES, DRANK THE 2% MILK, ENJOYED A

LEAN HAMBURGER….AND YEA, A SMALL HANDFUL OF CHIPS…

BECAUSE NOW YOUR SUPERGIRL AND SUPERMAN AND

YOU CAN LIKE RUN ALL DAY, STUDY SMART…..AND……

WELL YOU CAN’T LEAP TALL BUILDINGS IN A SINGLE BOUND…

BUT YOU GET THE IDEA.

YOU ARE STRONG, HEALTHY, AND TERRIFIC!!

                                         FUN FOOD QUIZ

1.   THE HUMAN BODY IS ____% WATER.

A.  50   B. 38.5   C. 90   D. 68

2.   CALORIES ARE A MEASURE OF__

A.  NUTRITION   B. ENERGY   C. TASTE   D. COST

3.   THE FOOD THAT’S “GOOD” FOR YOU DOESN’T TASTE GOOD.______

TRUE       FALSE

4.   TO BUILD BIG, STRONG MUSCLES KIDS NEED PROTEIN

TO BE___% OF THEIR DAILY DIET

A.  22    B. 30   C. 19   D. 10   

5.   TAKING TESTS, READING ARTICLES AND WRITING TAKE

A.  NERVE    B. CONFIDENCE   C. ENERGY   D. HOPE

HERE ARE SOME NUTRITION TIPS:

**Hydrate, Hydrate….Hydrate!  Hydration is an on going process.

One must drink water, Gatorade and other fluids all day, all week, all year.  Check the color of your urine. It should be clear or faintly yellow

as this indicates adequate hydration.

Signs of dehydration include: thirst, weakness, dizziness, vomiting, cramping and disorientation.

“Be safe-Hydrate”!!

Drink about 6 to 8oz. every hour and more when the weather is hot and humid. DO NOT WAIT UNTIL YOUR’RE THIRSTY-YOU’RE ALREADY DEHYDRATED BY THEN.

 Use caution-when in doubt drink some water!

**Eat complex carbohydrates everyday. These provide energy.

Examples include: pasta like spaghetti, whole wheat bread, potatoes,

Corn and beans. You need to 6 to 11 servings of grain each day.

Carbohydrates need to be 60% to 65% of your total daily diet.

**Have protein everyday as lean meat, fish, nuts eggs and beans

Build and repair muscle.  2 to 3 servings of protein about the size of a deck of cards is sufficient.

Protein needs to be 10% of your daily diet.

Fats, especially unsaturated fats like olive oil, need to be 30% of

Your daily diet.

**Dairy products keep bones strong.

3 glasses of milk a day or have cup of yogurt, perhaps a small bowl

of ice cream, maybe a cheese sandwich.

All of these Dairy products count towards 3 servings a day.

**Fruits and vegetables are tasty and need to be part of your diet every day. Apples, oranges, grapes and bananas can be eaten out of hand and

a salad of lettuce, tomato wedges, broccoli florets and a sprinkling

of sunflower seeds with a lower fat salad dressing is excellent!! 

5 or more servings of fruit and veggies will provide you with vitamins, minerals and extra water to stay hydrated.

**Bread is the basis of a healthy diet.

6 to 11 servings a day of whole wheat bread, breakfast cereal, corn muffins, tortillas, buckwheat pancakes, even pizza with a wheat crust

count as a serving of grains. 

                                  *******************************

Using the Food Pyramid and My Plate as dietary guidleines will help

you make healthy food choices.

                                 *********************************

**Foods to fuel your body (and mind too!), before a workout/athletic contest:

Oranges-including juice, bananas, potatoes-baked, peas, tomatoes, wheat bread, nutrigrain bars, pancakes, Gatorade, of course water,

In increments of 6 oz., to allow absorbtion.

** Foods to fuel your body and build your muscle after workouts/athletic contest:

Lean protein like hamburger, fish, eggs and beans, corn, potatoes, 

green salads, milk, yogurt, cheese, whole wheat bread, rice, 

fruit juices like orange, grape and grapefruit, protein shakes

can help too.

These food help your muscles to recover from being worked,

restore glucose (blood sugar), to your muscle and store the glucose as glycogen which then can be used as fuel in the future.

                                     *************************

Okay what about a Dr. Pepper and a bag of Hot Cheetos you ask.

….In moderation a little “Junk food” won’t hurt but moderation

means once in awhile NOT EVERYDAY.

I love candy like the next person but pop and candy and many chips

Are simple carbohydrates that do not truly fuel the body and as such

only provide calories, which are a measure of a food’s value.

A 12 oz. can of Coca-Cola has 16 teaspoons of sugar, 150 calories….

…and NO nutrition!

A 8 oz. glass of 2% Milk has about 150 calories and 8 grams of

Protein!!  Such a deal!     

                                    **************************** 

 **Foods to avoid before a workout/athletic contest:

Greasy, fried foods like French fries and bacon as the

high fat content slows your digestion and can cause

heartburn.

Also foods like salads due to the bulk of the lettuce,

broccoli, cucumber slices and such, which take longer to digest.

Large quantities of meat as the muscle tissue takes longer for

your stomach acids to break down and digest.

                            *************************

Daily Diet

Using this chart, keep track of your diet for a week.

Identify the foods you ate and check the appropriate group and number of servings.

Breakfast

Food/drink-Grains-Fruit/Vegetable-Dairy-Meat-Fats/Oils

                      I_____I_____________I____I_____I__________

Lunch____I______I_____________I_____I____I__________ 

Dinner___I______I_____________I_____I____I__________

Snacks___I______I_____________I_____I____I__________

BY KEEPING TRACK OF YOUR DIET YOU CAN BETTER EVALUATE

WHAT YOU ARE EATING/DRINKING, WHERE YOU MADE NEED MORE OF SPECIFIC FOODS AND WHAT CHANGES YOU CAN MAKE.

Identify what you had for breakfast, lunch dinner and snacks.

Estimate the portions sizes.

For example; if you had a salad for lunch go with 2o 3 servings of vegetables.

If you had a bowl of cereal you probably had 3 servings of grain and a serving of milk pored over the cereal-get the idea?!

A sandwich would count as 2 servings of grains for the slices of bread, then count the filling; ham could be a serving of meat,

cheese a half serving of milk, etc.

Condiments like salsa, ketchup and mayonnaise count in the fats/oils category of the food pyramid/chart.

Pop and candy go in the fats/oils category as well.

PLANNING HEALTHFUL DAILY MENUS

**CREATE A ONE-DAY MEAL PLAN THAT MEETS THE RECOMMENDATIONS OF THE FOOD GUIDE PYRAMID

**WRITE IN YOUR FOODS/DRINKS IN THE APPROPRIATE

FOOD GROUP BOX AND INDICATE THE NUMBER OF SERVINGS

**Checking your ond day menu, did you meet the required servings for each food group?

Did you have food/drink from each group?

If you missed anything add a serving for the particular food group missed.

NUTRITION FOR STUDENT/ATHLETES

By Loring Olk

  YOU WANT TO BE THE BEST STUDENT/ATHLETE YOU CAN BE, SCORE THE WINNING TOUCHDOWN, KICK THE WINNING GOAL,  SPIKE THE BALL BALL OVER THE NET AND WIN THE  VOLLEYBALL GAME 3 SETS TO 0!!       

GREAT, BUT TO DO THAT YOU NEED A LOT OF ENERGY AND NOT ONLY FOR ATHLETIC COMPETITION BUT FOR SCHOOL AS WELL.

DID YOU KNOW OUR BRAINS NEED THE EQUIVALENT OF 36 TEASPOONS OF SUGAR (Glucose), EVERY DAY SO WE CAN BE

MENTALLY SHARP??!!......THAT IS A LOT OF SUGAR!

BUT IF YOU GET YOUR SUGARS FROM JUST SODA POP AND CANDY, WELL GOOD LUCK BECAUSE YOU WON’T FEEL OR

THINK VERY WELL.

SO HERE ARE 5 LESSONS ABOUT NUTRITION YOUR COACH/TEACHER CAN TEACH YOU SO THAT YOU LEARN THE BEST, HEALTHIEST WAY TO FUEL YOU BODY AND YOUR MIND

AND SOAR LIKE A ROCKET ON THE FIELD AND THE CLASSROOM!!

**THE FIVE LESSONS ON NUTRITION:

ONE: IDENTIFY THE TYPES OF CARBOHYDRATES, FATS AND PROTEINS, SOURCES OF THEM, THEIR FUNCTIONS AND HEALTHYFOOD/DRINK CHOICES.

TWO: IDENTIFY VITAMINS AND MINERALS, THE TYPES, THEIR FUNCTIONS AND HEALTHY FOOD/DRINK CHOICES.

IDENTIFY THE ROLE OF WATER IN OUR HEALTH;   

WHAT IT DOES, HOW MUCH AND SOURCES.

THREE: READ AND ANALYZE THE FOOD PYRAMID AND

MY PLATE. FROM YOUR ANALYSIS  USE THE PYRAMID AND

MY PLATE TO DEVELOP A 5 DAY DIET THAT MEETS THE

SERVING GUIDELINES FOR ALL THE FOOD GROUPS.

EXAMPLE: 6 TO 11 SERVINGS PER DAY OF GRAIN,

CERALS AND BREADS, 3 TO 5 SERVINGS OF VEGETABLES,

AND THE LIKE.

CHOOSE FOODS AND DRINK YOU ACTUALLY EAT/DRINK

TO MAKE YOUR DIET NOT ONLY NUTRITIONALLY SOUND BUT REAL!      

FOUR: EVALUATE YOUR DIET FROM LESSON THREE AND ANALYSE WHAT AND WHEN YOU EAT, HOW MUCH AND RELATE YOUR EATING HABITS TO YOUR EXERCISE/PRACTICE/

DAY OF COMPETITION.

FOR EXAMPLE; YOU HAVE A SOCCER MATCH AT 4:00PM SO YOU WANT TO AVOID FATTY/HARD TO DIGEST FOODS AT LUNCH AS YOU WON’T FEEL AS ENERGETIC  AS YOU WOULD HAD YOU EATEN A SMALL PORTION OF FRUIT, A CUP OF FRUIT JUICE AND A PIECE OF BREAD WHICH DIGEST FAIRLY QUICKLY AND GIVE YOU NEEDED ENERGY FOR THE GAME.  

FROM YOU DIET ANALYSIS DISCERN WHICH FOODS MAY UPSET YOUR STOMACH, LEAVE YOU FEELING BLOATED OR GIVE YOU GAS. FOODS LIKE BEANS, POPCORN, FRIED FOODS, TOO MUCH MILK AND OTHERS.

AVOID THESE FOODS OR LIMIT THEM TO AFTER PRACTICE/COMPETITION.

FIVE: WRITE A 5 PARAGRAPH ESSAY (ARGUMENT),

SUBSTANTIATING YOUR DIET CHOICES.

RUBRIC:

1.   FIRST PARAGRAPH IS A THESIS STATEMENT.

“I DEVELOPED MY DIET FOR THESE REASONS; MORE ENERGY,

IMPROVED STRENGTH, CLEARER THINKING”

IDENTIFY  THE “WHY” OF YOUR DIET CHOICES.

2.   PARAGRAPHS 2, 3 AND 4 EXPLAIN (SUBSTANTIATE),

YOUR FOOD CHOICES. GIVE SOME DETAIL: “IF I EAT 6 OUNCES OF LEAN PROTEIN EVERDAY I HELP MY MUSCLES TO RECOVER FROM BEING WORKED AND I STRENGTHEN THEM.

3.   PARAGRAPH 5 IS YOUR SUMMARY STATEMENT.

RESTATE YOUR THESIS STATEMENT AND ADD A PERSONAL NOTE OF OBSERVATION FROM THE PREVIOUS 4 LESSONS ON NUTRITION.   IT’S WHAT I CALL “POLISHING THE CHROME”

“WHAT???” YOU ASK.

WHEN I WASH MY VEHICLES I POLISH THE CHROME LAST

SO THAT THEY LOOK GREAT AND STAND OUT.

WHEN WE WRITE USING EXPRESSIVE LANGUAGE OUR SENTENCES AND THEN OUR ESSAYS STAND OUT AND ARE

MORE INTERESTING AND ENGAGING.           

USE THE ATTACHMENTS ON: NUTRIENTS, THE FOOD PYRAMID, CALORIES, PORTION CONTROL AND READING FOOD LABELS TO LEARN AND APPLY THE INFORMATION. 

FOOD, FOOD EVERYWHERE….BUT WHAT TO EAT?

THIS IS BAD FOR YOU, THAT TOO…SO WHAT IS

GOOD FOOD??!!

OUR NUTRITION INFORMATION WILL HELP YOU LEARN

WHAT ARE HEALTHY-“GOOD” FOODS AND WHAT ARE

NOT SUCH “GOOD” FOODS AND THEN YOU CAN MAKE SOUND,

HEALTHY CHOICES TO DEVELOP A NUTRITOUS DIET THAT

YOU ENJOY AND KEEPS YOU ENERGETIC AND HEALTHY!!

**PLEASE REFER TO THE ATTACHMENTS:

    FOOD PYRAMID

    NUTRIENTS

    CALORIES

    PORTION CONTROL

    READING LABELS

TO GUIDE YOU AS YOU READ, THINK, ASK QUESTIONS,

RESEARCH THE MATERIAL FOR ANSWERS, ANSWER THE

NUTRITION QUIZ ANSWERS CORRECTLY, WRITE A

5 PARAGRAPH ESSAY (ARGUMENT), SUBSTANTIATING

YOUR DIET CHOICES AND DEVELOPING A NUTRITIONALLY SOUND DIET.

SOUND LIKE FUN??!!

OKAY MAYBE YOU’RE NOT JUMPING UP AND DOWN…..YET,

BUT ONCE YOU START READING AND LEARNING AND APPLYING

THE NUTRITIONAL INFO BY EATING GREAT FOOD….YOU’LL

HAVE TONS OF ENERGY AND BE GLAD YOU ATE YOUR

FRUITS AND VEGGIES, DRANK THE 2% MILK, ENJOYED A

LEAN HAMBURGER….AND YEA, A SMALL HANDFUL OF CHIPS…

BECAUSE NOW YOUR SUPERGIRL AND SUPERMAN AND

YOU CAN LIKE RUN ALL DAY, STUDY SMART…..AND……

WELL YOU CAN’T LEAP TALL BUILDINGS IN A SINGLE BOUND…

BUT YOU GET THE IDEA.

YOU ARE STRONG, HEALTHY, AND TERRIFIC!!

                                         FUN FOOD QUIZ

1.   THE HUMAN BODY IS ____% WATER.

A.  50   B. 38.5   C. 90   D. 68

2.   CALORIES ARE A MEASURE OF__

A.  NUTRITION   B. ENERGY   C. TASTE   D. COST

3.   THE FOOD THAT’S “GOOD” FOR YOU DOESN’T TASTE GOOD.______

TRUE       FALSE

4.   TO BUILD BIG, STRONG MUSCLES KIDS NEED PROTEIN

TO BE___% OF THEIR DAILY DIET

A.  22    B. 30   C. 19   D. 10   

5.   TAKING TESTS, READING ARTICLES AND WRITING TAKE

A.  NERVE    B. CONFIDENCE   C. ENERGY   D. HOPE

HERE ARE SOME NUTRITION TIPS:

**Hydrate, Hydrate….Hydrate!  Hydration is an on going process.

One must drink water, Gatorade and other fluids all day, all week, all year.  Check the color of your urine. It should be clear or faintly yellow

as this indicates adequate hydration.

Signs of dehydration include: thirst, weakness, dizziness, vomiting, cramping and disorientation.

“Be safe-Hydrate”!!

Drink about 6 to 8oz. every hour and more when the weather is hot and humid. DO NOT WAIT UNTIL YOUR’RE THIRSTY-YOU’RE ALREADY DEHYDRATED BY THEN.

 Use caution-when in doubt drink some water!

**Eat complex carbohydrates everyday. These provide energy.

Examples include: pasta like spaghetti, whole wheat bread, potatoes,

Corn and beans. You need to 6 to 11 servings of grain each day.

Carbohydrates need to be 60% to 65% of your total daily diet.

**Have protein everyday as lean meat, fish, nuts eggs and beans

Build and repair muscle.  2 to 3 servings of protein about the size of a deck of cards is sufficient.

Protein needs to be 10% of your daily diet.

Fats, especially unsaturated fats like olive oil, need to be 30% of

Your daily diet.

**Dairy products keep bones strong.

3 glasses of milk a day or have cup of yogurt, perhaps a small bowl

of ice cream, maybe a cheese sandwich.

All of these Dairy products count towards 3 servings a day.

**Fruits and vegetables are tasty and need to be part of your diet every day. Apples, oranges, grapes and bananas can be eaten out of hand and

a salad of lettuce, tomato wedges, broccoli florets and a sprinkling

of sunflower seeds with a lower fat salad dressing is excellent!! 

5 or more servings of fruit and veggies will provide you with vitamins, minerals and extra water to stay hydrated.

**Bread is the basis of a healthy diet.

6 to 11 servings a day of whole wheat bread, breakfast cereal, corn muffins, tortillas, buckwheat pancakes, even pizza with a wheat crust

count as a serving of grains. 

                                  *******************************

Using the Food Pyramid and My Plate as dietary guidleines will help

you make healthy food choices.

                                 *********************************

**Foods to fuel your body (and mind too!), before a workout/athletic contest:

Oranges-including juice, bananas, potatoes-baked, peas, tomatoes, wheat bread, nutrigrain bars, pancakes, Gatorade, of course water,

In increments of 6 oz., to allow absorbtion.

** Foods to fuel your body and build your muscle after workouts/athletic contest:

Lean protein like hamburger, fish, eggs and beans, corn, potatoes, 

green salads, milk, yogurt, cheese, whole wheat bread, rice, 

fruit juices like orange, grape and grapefruit, protein shakes

can help too.

These food help your muscles to recover from being worked,

restore glucose (blood sugar), to your muscle and store the glucose as glycogen which then can be used as fuel in the future.

                                     *************************

Okay what about a Dr. Pepper and a bag of Hot Cheetos you ask.

….In moderation a little “Junk food” won’t hurt but moderation

means once in awhile NOT EVERYDAY.

I love candy like the next person but pop and candy and many chips

Are simple carbohydrates that do not truly fuel the body and as such

only provide calories, which are a measure of a food’s value.

A 12 oz. can of Coca-Cola has 16 teaspoons of sugar, 150 calories….

…and NO nutrition!

A 8 oz. glass of 2% Milk has about 150 calories and 8 grams of

Protein!!  Such a deal!     

                                    **************************** 

 **Foods to avoid before a workout/athletic contest:

Greasy, fried foods like French fries and bacon as the

high fat content slows your digestion and can cause

heartburn.

Also foods like salads due to the bulk of the lettuce,

broccoli, cucumber slices and such, which take longer to digest.

Large quantities of meat as the muscle tissue takes longer for

your stomach acids to break down and digest.

                            *************************

Daily Diet

Using this chart, keep track of your diet for a week.

Identify the foods you ate and check the appropriate group and number of servings.

Breakfast

Food/drink-Grains-Fruit/Vegetable-Dairy-Meat-Fats/Oils

                      I_____I_____________I____I_____I__________

Lunch____I______I_____________I_____I____I__________ 

Dinner___I______I_____________I_____I____I__________

Snacks___I______I_____________I_____I____I__________

BY KEEPING TRACK OF YOUR DIET YOU CAN BETTER EVALUATE

WHAT YOU ARE EATING/DRINKING, WHERE YOU MADE NEED MORE OF SPECIFIC FOODS AND WHAT CHANGES YOU CAN MAKE.

Identify what you had for breakfast, lunch dinner and snacks.

Estimate the portions sizes.

For example; if you had a salad for lunch go with 2o 3 servings of vegetables.

If you had a bowl of cereal you probably had 3 servings of grain and a serving of milk pored over the cereal-get the idea?!

A sandwich would count as 2 servings of grains for the slices of bread, then count the filling; ham could be a serving of meat,

cheese a half serving of milk, etc.

Condiments like salsa, ketchup and mayonnaise count in the fats/oils category of the food pyramid/chart.

Pop and candy go in the fats/oils category as well.

PLANNING HEALTHFUL DAILY MENUS

**CREATE A ONE-DAY MEAL PLAN THAT MEETS THE RECOMMENDATIONS OF THE FOOD GUIDE PYRAMID

**WRITE IN YOUR FOODS/DRINKS IN THE APPROPRIATE

FOOD GROUP BOX AND INDICATE THE NUMBER OF SERVINGS