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Grains

Grains. * Examples: Cereals Breads Crackers Rice Pasta HEALTH BENEFITS the risk of heart disease. reduce constipation Aid in fetal development

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Grains

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  1. 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

  2. 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.

  3. 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

  4. 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

  5. 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

  6. 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.

  7. 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

  8. ChooseMyPlate: Fruit • Key message: • Make half plate fruits and Veggies • How Much?? Girls 9-13 years old = 1 ½ cups** 14-18 years old = 1 ½ cups** Boys 9-13 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

  9. 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

  10. 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

  11. 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?

  12. ChooseMyPlate: Dairy • Key Message:Switch to fat-free or low-fat (1%) milk. • How much Girls 14-18 years old=3 cups Boys 14-18 years old = 3 cups • What Counts as cup? How to Count Dairy Servings - Food Groups - ChooseMyPlate.gov - USDA

  13. 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.

  14. 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

  15. Pre-game Meals(afternoon, evening event) • Meal 3 • Turkey sandwich/bread and lettuceAppleMilk (low-fat or skim)Tomato juice*Water • Meal 4 • Spaghetti/tomato sauceBreadMilk (low-fat or skim)Orange juice*Water

  16. 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.

  17. 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

  18. Weight (lb) Carbs (g) 10075 150 115 200 150 Recovery choices Carb(g) + Pro (g) Yogurt, flavored, 8 oz40 10 Trail mix (raisins, granola, nuts) 40 10 Cheerios w/ milk50 12 Pasta, 2 cups + meat sauce80 20

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