Sports Nutrition and the High School Athlete Commack High School. Presented by: Cynthia A. Proscia, R.D., C.N.D., M.C.H.E.S Adelphi University, 2011

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Sports Nutrition and the High School Athlete Commack High School. Presented by: Cynthia A. Proscia, R.D., C.N.D., M.C.H.E.S Adelphi University, 2011"

Transcription

1 Sports Nutrition and the High School Athlete Commack High School Presented by: Cynthia A. Proscia, R.D., C.N.D., M.C.H.E.S Adelphi University, 2011

2 Objectives for tonight O Determine the difference between energy producing foods vs. unhealthy foods O Discuss proper hydration needs O Evaluate types of foods necessary for pregame and recovery meals O Realize the importance of energy and fluids during practice and not just games O Disseminate myth and fact

3 Truths vs. Myths A calorie is a calorie is a calorie Vs. Energy yielding foods

4 Truth Vs. Myths cont Calorie rich foods: O Anything fried O Anything high in fats O Any junk or snack foods O Any fast foods Energy Yielding foods: O Fruits O Vegetables O Whole grains O Grilled and baked meats O Beans, grains, and nuts

5 What makes a food energy yielding? O Proteins - essential to growth and repair of muscle and other body tissues O Fats - one source of energy and important in relation to fat soluble vitamins O Carbohydrates - our main source of energy O Minerals - those inorganic elements occurring in the body and which are critical to its normal functions O Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body

6 What you need daily Like fuel for a car, the energy we need has to be blended. The blend that we require is as follows: O 57% Carbohydrates (Complex in nature) O 30% Fats (dairy products, oil) O 13% Protein (eggs, milk, meat, poultry, fish) The energy yield per gram is as follows: Carbohydrate - 4 Calories, Fats - 9 Calories and Protein - 4 Calories.

7 Total Energy Required Using a110 lb./50 kg. athlete the following applies: 50 kg x calories for kg. body weight=1500 calories needed/day average without activity Factor in for every hour of training, an athlete requires an additional calories therefore, this same 110 lb. person would require approximately 2700 calories/day.

8 Energy Calculation What does the same 110 lb. (50 kg. 2.2 kg/lb. body weight) athlete require in terms of carbohydrates, fats and protein? Carbohydrates - 55% of 2700 = 1485 Calories - at 4 Calories/gram = = 371grams Fats - 30% of 2700 = 810 Calories - at 9 Calories/gram = = 90 grams Protein - 13% of 2700 = 351Calories - at 4 Calories/gram = = 88 grams Our 50kg athlete requires 371 grams of Carbohydrates, 90 grams of Fat and 88 grams of Protein

9 What about hydration? O Water is one of the most essential components of the human body. O Water regulates the body s temperature, cushions and protects vital organs, and aids the digestive system. O Water composes more than half of the human body, it is impossible to sustain life for more than a week without it.

10 Hydration cont O In 2004 the Food and Nutrition Board released new dietary reference intakes for water. It is recommended that women consume 2.7 liters (91 oz) daily and men consume 3.7 liters (125 oz) through various beverages (80%) or in food (20%). O In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.

11 Hydration cont O It is important to drink even before signs of thirst appear. O During exercise, water is the best fluid replenisher for most individuals, although sports drinks help replace lost electrolytes during high intensity exercise exceeding 45 to 60 minutes.

12 Hydration hints O Drink ounces of water two to three hours before the start of exercise. O Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up. O Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise. O Drink an additional 8 ounces of fluid within 30 minutes after exercising. O Drink ounces of fluid for every pound of body weight lost after exercise. O Hint: Rehydration occurs faster in the presence of sodium, regardless of whether this is provided in a sports drink.

13 Dehydration The only true way of assessing hydration and dehydration is weighing oneself prior to training and after to determine percentage of body weight loss. This may take up to two weeks to determine a pattern for your body personally. % body weight lost as sweat Physiological Effect 2% Impaired performance 4% Capacity for muscular work declines 5% Heat exhaustion 7% Hallucinations 10% Circulatory collapse and heat stroke

14 Fluid Absorption Two main factors affect the speed at which fluid from a drink gets into the body: O O the speed at which it is emptied from the stomach the rate at which it is absorbed through the walls of the small intestine The higher the carbohydrate levels in a drink the slower the rate of stomach emptying. Isotonic drinks with a carbohydrate level of between 6 and 8% are emptied from the stomach at a rate similar to water higher levels of carbohydrate are more electrolyte replenishing but not quickly used for rehydration.

15

16 So What About Pregame O Eat meal at least 3 hours before the competition about calories O Chose a meal high in complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables) O Include moderate amounts of protein O Limit fats and oils they take too long to digest O Restrict sugar and sweets energy spikes and plunges O Hydration, hydration, hydration

17 Pre-game and daily intake O Use low fat dairy products O Avoid highly processed or sweetened foods O Limit fried, butter, and other fats O In small quantities gravies, sauces and dressing O Better 100% fruits juices avoid punch and drinks and sodas O Choose balance at every meal grain, fruit/vegetable, protein O Eat 6 small meals a day or better yet 3 meals and 3 snacks

18 Pre-game and daily intake cont O Each small meal should be approximately 300 calories especially on days you are training hard or have a tournament or meet that lasts longer than 1 average game O Do not rely on the foods at these events pack your own foods bring a cooler if you need to plan ahead

19 Quick suggestions O Fruits oranges, bananas, pears, peaches, plums, grapes O Dairy low fat mozzarella or low fat yogurts O Whole wheat pretzels, crackers, or pita chips O Whole grain breads with little peanut butter or cheese O Whole grain wraps with same Do not make pre game be the first time you try a new food.

20 Pre-Event Meal Plan I, 2-3 hours prior (approximately 500 calories) Lean meat or protein equivalent 2 ounces Fruit Bread or easily digestible carbohydrate Two pre-event meal plans. 1 serving (1/2 cup) 2 servings Pre-Event Meal Plan II, 3 1/2-4 hours prior (approximately 900 calories) Cooked lean meat or protein equivalent Fruit Pasta or baked potato 2 ounces 1 serving (1/2 cup) 1 cup or 1 medium Bread or carbohydrate substitute 2 servings Low-fiber vegetable Fat spread Dessert: Angel food cake or plain cookies 1 serving (1/2 cup) 1 teaspoon 1 piece 2 cookies

21 Post event meals/recovery O The first priority post-exercise is to replace any fluid loss O It is also important to consume some carbohydrate immediately within 15 minutes after exercise to start restoring glycogen. Some examples of foods to consume include fruits, juices, sports drinks, smoothies etc. O The post-exercise meal should be consumed within 2 hours of exercise for best glycogen restoration.

22 Recovery meal cont O Focus the meal on carbohydrates, at least 100 to 200 g, but combine the carbohydrates with a lean protein (lean meat, chicken, turkey etc) O Consuming protein with carbohydrate postexercise will help build, maintain, and repair muscle.

23 Quick Suggestions Examples of g carbohydrates add at least 2 ounces of lean protein O 3 cups of pasta O 7 slices of bread O 7 flour tortillas (6 in.) O 2 cups of rice O 3 cups of mashed potatoes O 6 cups of mixed vegetables with corn, or peas These foods can be eaten combined.

24 References O American College of Sports Medicine O Gatorade Sports Science Research O National Academy of Sports Medicine O American Dietetic Association O National Food and Nutrition Board O Nutrition for Athletes: A Handbook for Coaches produced by the American Alliance for Health, Physical Education and Recreation, 1201 Sixteenth Street, NW, Washington, DC,

Nutrition for Runners

Nutrition for Runners Nutrition for Runners Nutrition is an important part of training A healthy balanced diet can help you feel and perform your best. Both fueling and refueling with high quality foods and beverages is important

More information

High School. Sports Nutrition and Performance

High School. Sports Nutrition and Performance High School Sports Nutrition and Performance Project Sponsors USDA Project funded through the Supplemental Nutrition Assistance Program (SNAP) School District of Philadelphia Department of Nutrition Sciences,

More information

Youth Soccer Players Nutrition Schedule

Youth Soccer Players Nutrition Schedule Youth Soccer Players Nutrition Schedule Pride in the Program This is a guide used to assist in the healthy nutrition of a youth soccer player Table of Contents Typical Training Day Schedule..3 Tournament

More information

Nutrition for Runners

Nutrition for Runners Nutrition for Runners The 5 Biggest Nutritional Mistakes Runners Make Excess hydrating Too much simple sugar Training on too few calories Not consuming enough calories after workouts Swayed by the magic

More information

Nutrition for Endurance: Cycling

Nutrition for Endurance: Cycling Nutrition for Endurance: Cycling Superior cycling ability comes from good training. However, without good food choices and the correct timing of meals, your training and performance will suffer. You need

More information

SPORTS NUTRITION FOR YOUTH SOCCER

SPORTS NUTRITION FOR YOUTH SOCCER SPORTS NUTRITION FOR YOUTH SOCCER In the last 10 years a growing interest in nutrition for youth soccer players has occurred. After all, without adequate calories and carbohydrates for energy to train

More information

Nutrition: Get the Facts. Lynn Henderson, MS, RD, LDN

Nutrition: Get the Facts. Lynn Henderson, MS, RD, LDN Nutrition: Get the Facts Lynn Henderson, MS, RD, LDN Macronutirents Carbohydrate Body and brain s fuel source. Protein Helps build and repair muscle tissues. Important in satiety factor. Fat - Provides

More information

Eating Actively. Dr Patricia Heavey

Eating Actively. Dr Patricia Heavey Eating Actively Dr Patricia Heavey Key Topics Balanced healthy eating for athletes Good nutrition should form an important part of your preparation for running a marathon. Just as you will plan aspects

More information

Eat Right to Play Right Nutrition for the Soccer Player

Eat Right to Play Right Nutrition for the Soccer Player Eat Right to Play Right Nutrition for the Soccer Player PLAYERS! Competition is stiff! Give yourself the edge and Help yourself to be the very best you can be! What you put into your body does affect your

More information

SPORTS NUTRITION INFORMATION

SPORTS NUTRITION INFORMATION SPORTS NUTRITION INFORMATION Although many athletes and coaches are aware of the importance of nutrition, they don t know how to apply what they know. For example, they know that carbohydrates are the

More information

Nutrition Consultation Report

Nutrition Consultation Report Nutrition Consultation Report Name: M.G. Date of report: 9/2014 Age: 54 y.o. Female Occupation: Assistant Manager, Gym; Group Fitness Instructor Sport(s) of Choice: Running, Lifting Reason for nutrition

More information

WRESTLING NUTRITION and WEIGHT CONTROL IOWA HIGH SCHOOL ATHLETIC ASSOCIATION

WRESTLING NUTRITION and WEIGHT CONTROL IOWA HIGH SCHOOL ATHLETIC ASSOCIATION WRESTLING NUTRITION and WEIGHT CONTROL IOWA HIGH SCHOOL ATHLETIC ASSOCIATION WRESTLING NUTRITION AND WEIGHT CONTROL Published by the Iowa High School Athletic Association The keys to developing wrestling

More information

Lesson Overview. Learning Goals BASIC NUTRITION: GUIDELINES FOR BALANCED MEALS AND SPECIAL DIETS LESSON PLAN

Lesson Overview. Learning Goals BASIC NUTRITION: GUIDELINES FOR BALANCED MEALS AND SPECIAL DIETS LESSON PLAN BASIC NUTRITION: GUIDELINES FOR BALANCED MEALS AND SPECIAL DIETS LESSON PLAN Lesson Overview Time: One Hour This lesson covers the basics of good nutrition, recommendations for a balanced diet, and special

More information

A Quick Nutrition Guide for Boston Dragon Boat Festival

A Quick Nutrition Guide for Boston Dragon Boat Festival Food for Fuel A Quick Nutrition Guide for Boston Dragon Boat Festival Zhanglin Kong Registered Dietitian and Nutritionist Paddlers, the crew season you have been longing for all winter is finally here!

More information

Healthy Eating During Pregnancy

Healthy Eating During Pregnancy Healthy Eating During Pregnancy Pregnancy is a time of great change. Your body is changing to allow your baby to grow and develop. Good nutrition will help you meet the extra demands of pregnancy while

More information

But what does my body need? (No...it is not just candy and soda!)

But what does my body need? (No...it is not just candy and soda!) Chapter 35: Page 349 In the last chapter, you learned how important your immune system is to your survival. This week, you are going to learn how to keep your immune system strong and ready to protect

More information

THE SIX NUTRIENTS 10 % 15 % 40 % 35 % UNIT 4 PACKET PART 1 NAME: HOUR: DATE: NO: Chapter 8: Food and Nutrition 40% 35% 15% 10% Nutrient: Metabolism:

THE SIX NUTRIENTS 10 % 15 % 40 % 35 % UNIT 4 PACKET PART 1 NAME: HOUR: DATE: NO: Chapter 8: Food and Nutrition 40% 35% 15% 10% Nutrient: Metabolism: UNIT 4 PACKET PART 1 NAME: HOUR: DATE: NO: 1 Chapter 8: Food and Nutrition Nutrient: Metabolism: Calories: THE SIX NUTRIENTS 10% 15% 35% 40% 40 % 35 % 15 % 10 % 5 2 Carbohydrates: Chapter 8: Food and Nutrition

More information

Swimmers Nutrition. OBJECTIVE: To provide basic information on how proper eating and hydration can improve health and swimming performance.

Swimmers Nutrition. OBJECTIVE: To provide basic information on how proper eating and hydration can improve health and swimming performance. Swimmers Nutrition OBJECTIVE: To provide basic information on how proper eating and hydration can improve health and swimming performance. BASIC NUTRIENTS Carbohydrates, fat and protein supply energy (or

More information

Carbohydrate Counting for Patients with Diabetes. Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator

Carbohydrate Counting for Patients with Diabetes. Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator Carbohydrate Counting for Patients with Diabetes Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator Program Purpose To increase knowledge of carbohydrate counting skills for nurses

More information

My Diabetic Meal Plan during Pregnancy

My Diabetic Meal Plan during Pregnancy My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and snacks throughout the day to help control your blood sugar. This also helps you get in enough

More information

Nutrition, Healthy Eating, and Exercise

Nutrition, Healthy Eating, and Exercise October 5 th, 2016 Nutrition, Healthy Eating, and Exercise Presenter and Presentation Editor: Lauren Fay, RD, CSO, LD, CNSC Presentation Composed Originally by: Jessica Perelli, RD LD, CNSC 1 Outline Food

More information

Small Steps for Healthy Meals to Prevent Type 2 Diabetes

Small Steps for Healthy Meals to Prevent Type 2 Diabetes Small Steps for Healthy Meals to Prevent Type 2 Diabetes When it comes to eating healthy to lose weight, the three most important steps are: 1. Take in fewer calories than you burn during the day. 2. Eat

More information

Ready, Set, Start Counting!

Ready, Set, Start Counting! Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range will help you feel your best today and in

More information

(If your player has a unique health situation, we recommend consulting with the player's physician.)

(If your player has a unique health situation, we recommend consulting with the player's physician.) Nutrition for Soccer Players Soccer is an energy intensive sport for which players need to be in excellent physical condition. It goes without saying that proper conditioning techniques are an integral

More information

Basic Nutrition Guide for Basketball Players

Basic Nutrition Guide for Basketball Players Basic Nutrition Guide for Basketball Players PLEASE SAVE THIS FILE TO YOUR COMPUTER No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means,

More information

Nutrition: Healthy Eating to Support Exercise

Nutrition: Healthy Eating to Support Exercise Nutrition: Healthy Eating to Support Exercise Introduction One of the biggest problems facing the community today is the rising rate of obesity. Sadly, it is both children and adults that are being affected

More information

Do children with diabetes need a special diet?

Do children with diabetes need a special diet? Do children with diabetes need a special diet? No! The basic nutritional needs of a child or adolescent with diabetes is the same as their peers Healthy eating is important for all children Children with

More information

Making Healthy Food Choices. Section 2: Module 5

Making Healthy Food Choices. Section 2: Module 5 Making Healthy Food Choices Section 2: Module 5 1 Nutrition For Health What is healthy Tips on planning meals Making a shopping list/ Bulk orders Using WIC foods Cook and freeze What foods to choose How

More information

Carbohydrate Counting (Quiz Number: Manatee3032009)

Carbohydrate Counting (Quiz Number: Manatee3032009) Page 1 The goal of Carbohydrate Counting is to make clear to you which foods affect your blood glucose and then to spread these foods evenly throughout the day (or to match insulin peaks and durations).

More information

Getting Started: General Guidelines (based on a 2,000 calorie/day diet) week 3 itinerary: My Plate and the Pyramid. $30 Bookstore Gift Card

Getting Started: General Guidelines (based on a 2,000 calorie/day diet) week 3 itinerary: My Plate and the Pyramid. $30 Bookstore Gift Card week 3 itinerary: My Plate and the Pyramid Getting Started: What types of food should I choose? What is a serving size? How much should I eat? These are questions we all ask and it takes a lot of Nergy

More information

Sports Nutrition for Karate. Reid Reale Accredited Sports Dietitian

Sports Nutrition for Karate. Reid Reale Accredited Sports Dietitian Sports Nutrition for Karate Reid Reale Accredited Sports Dietitian Why should we worry about the food we eat? General health & wellbeing Supports/fuels training Aides recovery Helps achieve ideal weight

More information

Supporting School Food Guidelines. information for parents and caregivers

Supporting School Food Guidelines. information for parents and caregivers Supporting School Food Guidelines information for parents and caregivers HEALTHY STUDENTS HEALTHY SCHOOLS 2008 3 Healthy choices available in our schools This brochure provides parents and caregivers with

More information

Your Responsibility as an athlete.

Your Responsibility as an athlete. Your Responsibility as an athlete. Is does not matter how hard you train or practice; it does not matter how often you run or how many hours you spend in the weight room; if you are not eating correctly

More information

WINForum.org Washington Interscholastic Nutrition Forum

WINForum.org Washington Interscholastic Nutrition Forum WINForum.org Washington Interscholastic Nutrition Forum Nutrition Nuts & Bolts A look at the basics Susan Adams M.S., R.D., Clinical Dietitian, Nutrition Educator Susan Adams, M.S., R.D. Clinical Dietitian,

More information

Lesson Plan. Sports Nutrition Sports Nutrition and Performance Grades 9 12

Lesson Plan. Sports Nutrition Sports Nutrition and Performance Grades 9 12 Sports Nutrition Sports Nutrition and Performance Grades 9 12 TRACKS Lesson Plan I. Nutrition Education Objective: Goal 1: Students will comprehend concepts consistent with USDA guidance related to eating

More information

Fuel the machine and see the results!

Fuel the machine and see the results! Fuel the machine and see the results! Studies have shown that having a fueling and hydration plan for competition can improve performance. Explore how proper nutrition can help players meet the physiological

More information

Eating after a Gastrectomy

Eating after a Gastrectomy Patient Education diet and nutrition It is important to reduce your intake of concentrated sweets following a gastrectomy. Eating after a Gastrectomy This information describes post-gastrectomy diet guidelines.

More information

Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates.

Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates. Healthy Meals for Swimmers on the Go Notes on BREAKFAST - Start your day off right! Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates.

More information

Diabetes Eating Healthy

Diabetes Eating Healthy How do I manage my diabetes? Diabetes Eating Healthy It is important to control diabetes by living a healthy lifestyle. This includes: eating healthy remaining active watching your weight taking medication

More information

Rudolf Fitness Center Nutrition Assessment

Rudolf Fitness Center Nutrition Assessment Date Name Phone Total Rudolf Fitness Center Nutrition Assessment Circle the letter of the most appropriate response for each of the following questions. 1. How many servings of breads/starches do you eat

More information

Healthy Eating. 6 th grade Family & Consumer Sciences

Healthy Eating. 6 th grade Family & Consumer Sciences Healthy Eating 6 th grade Family & Consumer Sciences What are some reasons we eat? Hunger or Appetite Nutritional Requirements The Need For Energy Our Attitude towards a food Our Emotions The Smell, texture,

More information

Nutrition for the Athlete by J. Anderson and L. Young1. Quick Facts... Carbohydrates

Nutrition for the Athlete by J. Anderson and L. Young1. Quick Facts... Carbohydrates Nutrition for the Athlete by J. Anderson and L. Young1 Quick Facts... Athletes achieve peak performance by training and eating a variety of foods. Athletes gain most from the amount of carbohydrates stored

More information

Smart Fueling for Top Performance

Smart Fueling for Top Performance Smart Fueling for Top Performance E N D U R A N C E S P O R T S N U T R I T I O N F O R T E E N AT H L E T E S C r e a t e d B y : Ka r a M c G i l l - M e e k s M S, R D The Basics of a Performance Diet

More information

Gaining Weight for Athletes

Gaining Weight for Athletes Gaining Weight for Athletes Prepared by Jenn Van Ness, ATC June 2008 Gain Weight the Healthy Way To gain one pound, you need to eat approximately 500 more calories a day. Approximately one pound of fat

More information

Diabetes and Your Diet July 2011

Diabetes and Your Diet July 2011 These are general guidelines to help improve blood sugar levels. Talk to your dietitian about how they fit into your specific kidney diet. Foods are made up of protein, fat and carbohydrate. Protein (meat

More information

How healthy is your diet? Questionnaire

How healthy is your diet? Questionnaire This questionnaire is designed to allow you to assess the nutritional value of your diet. Answer yes or no to the questions below and then read the supplementary information that will help you to consider

More information

Dietary Intervention

Dietary Intervention The Dietary Advice to Stop Hypertension eating plan 1 The Dietary Advice to Stop Hypertension (DASH) eating plan, developed by United States National Institute of Health, features plenty of fruits, vegetables,

More information

Nutrition Basics For Half Marathon Runners

Nutrition Basics For Half Marathon Runners Nutrition Basics For Half Marathon Runners Paula Inserra, PhD, RD Sports Backers ½ Marathon Training Team Fluid and Electrolyte Balance Evaporation of sweat is the major mechanism for dissipating heat

More information

Questions Most Frequently Asked About. Sports Nutrition

Questions Most Frequently Asked About. Sports Nutrition Questions Most Frequently Asked About Sports Nutrition What diet is best for athletes? It's important that an athlete's diet provides the right amount of energy, the 50-plus nutrients the body needs and

More information

GUIDE TO HEALTHY EATING

GUIDE TO HEALTHY EATING GUIDE TO HEALTHY EATING INTRODUCTION A healthy eating plan can nourish your entire body and assist with the rehabilitation process by supporting bones and joints and by helping you maintain a healthy weight

More information

Subway 6 Turkey. 280 calories 3.5 g Fat. Fat Free Honey Mustard. 30 calories 0 g Fat. Subway 6 Tuna. 530 calories 30 g Fat. Chipotle Southwest

Subway 6 Turkey. 280 calories 3.5 g Fat. Fat Free Honey Mustard. 30 calories 0 g Fat. Subway 6 Tuna. 530 calories 30 g Fat. Chipotle Southwest Eat This Not That! Subway 6 Turkey 280 calories 3.5 g Fat Fat Free Honey Mustard 30 calories 0 g Fat Subway 6 Tuna 530 calories 30 g Fat Chipotle Southwest 110 calories 10 g Fat Medium Skinny Latte with

More information

Eating After Your Gastric Bypass Surgery or Whipple Procedure

Eating After Your Gastric Bypass Surgery or Whipple Procedure PATIENT & CAREGIVER EDUCATION Eating After Your Gastric Bypass Surgery or Whipple Procedure This information describes the dietary guidelines you will need to follow after your gastric bypass (gastrojejunostomy)

More information

DIABETES & HEALTHY EATING

DIABETES & HEALTHY EATING DIABETES & HEALTHY EATING Food gives you the energy you need for healthy living. Your body changes most of the food you eat into a sugar called glucose. (glucose) Insulin helps your cells get the sugar

More information

Jennifer Spring RD, LDN Outpatient Oncology Dietitian, North Carolina Cancer Hospital

Jennifer Spring RD, LDN Outpatient Oncology Dietitian, North Carolina Cancer Hospital Jennifer Spring RD, LDN Outpatient Oncology Dietitian, North Carolina Cancer Hospital The top 10 causes of death in the United States include: #1 = Heart disease #2 = Cancer #3 = Stroke #6 = Diabetes Decades

More information

Eating well with Diabetes. Information to help you make healthy food choices with diabetes

Eating well with Diabetes. Information to help you make healthy food choices with diabetes Eating well with Diabetes Information to help you make healthy food choices with diabetes Table of contents Page How do I eat well to help manage my diabetes?... The food groups... Serving sizes... What

More information

MEAL PLANNING FOR MECHANICAL SOFT DIET

MEAL PLANNING FOR MECHANICAL SOFT DIET MEAL PLANNING FOR MECHANICAL SOFT DIET Definition of Terms Calories Protein Blenderized Pureed Units of energy. A nutrient used by your body for growth and repair. The best sources are milk, meats, fish,

More information

Very Low Fat Diet for Chyle Leak

Very Low Fat Diet for Chyle Leak Very Low Fat Diet for Chyle Leak As part of your treatment, you are to follow a very low fat diet for 1 to 3 weeks or as directed by your doctor. Your goal is to eat as little fat as possible and no more

More information

WEIGHT GAINER S NUTRITION GUIDE

WEIGHT GAINER S NUTRITION GUIDE WEIGHT GAINER S NUTRITION GUIDE Gaining weight takes dedication! You must eat these meals everyday to stay on track. Included in this pack are the meal plan, supplement guide, fast food guide, and NCAA

More information

NUTRITION & EXERCISE DURING PREGNANCY

NUTRITION & EXERCISE DURING PREGNANCY NUTRITION & EXERCISE DURING PREGNANCY Preparation for pregnancy A mother brings to her pregnancy, all of her previous life experiences; diet, food habits, attitudes. Birth defects occur before the 10th

More information

February 2006. 23 Best Foods for Athletes

February 2006. 23 Best Foods for Athletes 23 Best Foods for Athletes February 2006 1. Beans Legumes a. Excellent source of fiber (important for keeping blood sugar and cholesterol levels under control). b. High in protein and a good source of

More information

Gastrointestinal (GI) Modified Diet for Post Gastrectomy

Gastrointestinal (GI) Modified Diet for Post Gastrectomy Gastrointestinal (GI) Modified Diet for Post Gastrectomy After surgical removal of part or all of your stomach, you will need to eat less food than before you had surgery. If you had part of your stomach

More information

Book end workouts with good nutrition!

Book end workouts with good nutrition! Gym America Nutrition Presentation Christy Hoban, MS RD As a high level athlete, a significant time is spent in the gym on skill, strength, conditioning and power work. This is all done of course to perform

More information

CALORIE NEEDS Minimum: Current weight (lb) x 20 = number of calories for males Current weight ( lb) x 15 = number of calories for females

CALORIE NEEDS Minimum: Current weight (lb) x 20 = number of calories for males Current weight ( lb) x 15 = number of calories for females NUTRITION CONDITIONING GOALS FOR ATHLETES Leslie Bonci, M.P.H., R.D. (412)432-3674 or email: boncilj@msx.upmc.edu Director- Sports Medicine Nutrition University of Pittsburgh Medical Center Health System

More information

Sports Nutrition, Recovery and Hydration

Sports Nutrition, Recovery and Hydration Sports Nutrition, Recovery and Hydration Endurance Events Carbohydrate-Loading Eat a high carbohydrate diet 3-5 days prior to events 60-70% of your diet Endurance Events Reduce training while carb-loading

More information

Material AICLE. 5º de Primaria.: Food and nutrition (Solucionario)

Material AICLE. 5º de Primaria.: Food and nutrition (Solucionario) Material AICLE. 5º de Primaria.: Food and nutrition (Solucionario) 3 SOLUTIONS Activity 3. Listen to the following audio and complete this chart. Then, check your answers using the information in activity

More information

Sports Nutrition for the Youth & High School Athlete

Sports Nutrition for the Youth & High School Athlete Sports Nutrition for the Youth & High School Athlete For young athletes (for example: ages 7 12) eating a healthy, balanced diet and getting proper rest are the two most important directives to support

More information

Optimal Fuel for Optimal Performance

Optimal Fuel for Optimal Performance Optimal Fuel for Optimal Performance One key to performing at your best, whether in the classroom, boardroom, or athletic field, is feeding your body high octane fuel-healthy, nutrient dense foods. Proper

More information

Carbohydrate Counting for Pediatric Patients With Type 1 Diabetes. Review Date 4/08 K-0591

Carbohydrate Counting for Pediatric Patients With Type 1 Diabetes. Review Date 4/08 K-0591 Carbohydrate Counting for Pediatric Patients With Type 1 Diabetes Review Date 4/08 K-0591 Program Purpose To increase knowledge of carbohydrate counting and insulin management skills for those caring for

More information

Nutrition and Physical Evaluation before Liver Transplant Surgery

Nutrition and Physical Evaluation before Liver Transplant Surgery Northwestern Memorial Hospital Patient Education ABOUT YOUR SURGERY Nutrition and Physical Evaluation before Liver Transplant Surgery If you have questions ask your doctor or nurse. You and your care team

More information

of foods opposite that are arranged in a circle. against illness as well as helping to make energy available from your food. You should aim to eat

of foods opposite that are arranged in a circle. against illness as well as helping to make energy available from your food. You should aim to eat Eating and Drinking for Action Your body needs fuel and fluids to stay alive and to allow your muscles to work during exercise. You get fuel and fluid from the foods and drink you take in everyday. Energy,

More information

Healthy Eating for Diabetes

Healthy Eating for Diabetes Healthy Eating for Diabetes What is diabetes? Diabetes is when your blood sugar (glucose) levels are higher than normal. For some people, this is because the insulin in their body doesn t work as well

More information

Diabetes: Carbohydrate Counting

Diabetes: Carbohydrate Counting COLLEGE OF AGRICULTURE AND LIFE SCIENCES COOPERATIVE EXTENSION AZ1617 February 2014 Diabetes: Carbohydrate Counting Nicole A. Greene, Natalia N. Billias, Nobuko Hongu Figure: Diabetes, hyperglycemia What

More information

The Covenant School. Athletics Nutrition Guidelines

The Covenant School. Athletics Nutrition Guidelines The Covenant School Athletics Nutrition Guidelines Nutrition is an important part of a successful workout program. Below is some basic information that is important to understand so that you can establish

More information

Plan a Pre-Game Lunch

Plan a Pre-Game Lunch Plan a Pre-Game Lunch Plan a menu to cook for class. Groups can be decided, each group may prepare one dish to complete a full meal for the whole class or groups can plan a meal to prepare for the students

More information

The eatwell plate is based on the Government s Eight Tips for Eating Well, which are:

The eatwell plate is based on the Government s Eight Tips for Eating Well, which are: Teachers Notes The eatwell plate The eatwell plate is a pictorial food guide showing the proportion and types of foods that are needed to make up a healthy, varied and balanced diet. The plate has been

More information

The Five Food Groups and Nutrition Facts

The Five Food Groups and Nutrition Facts session 4 The Five Food Groups and Nutrition Facts (Note to the presenter: Comments in parentheses are instructions to follow while giving the presentation. Do not read the comments to participants. This

More information

4000 Calorie Meal Plan

4000 Calorie Meal Plan 4000 Calorie Meal Plan (Increase to 4,500 calories per day: 75 g CHO, 25 g protein, 12 g fat, see page 7 for examples) Each Breakfast selection provides approximately 1046 calories: 12g CHO, 57 g protein,

More information

Ready, Set, Start Counting!

Ready, Set, Start Counting! Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in

More information

Original Date: May 20, Introduction

Original Date: May 20, Introduction Introduction Eating well when pregnant is one of the first and best gifts you can give to your baby. What you choose to eat will influence your health and his. You might be unsure about what is right for

More information

Boston Public Health Commission Healthy Food Procurement Guidelines. Standards for Purchased Beverages and Foods

Boston Public Health Commission Healthy Food Procurement Guidelines. Standards for Purchased Beverages and Foods Boston Public Health Commission Healthy Food Procurement Guidelines Standards for Purchased Beverages and Foods Boston Public Health Commission Healthy Food Procurement Guidelines Standards for Purchased

More information

Vegetarian Diet Throughout the Life Cycle: Infancy to Teenager Years

Vegetarian Diet Throughout the Life Cycle: Infancy to Teenager Years Vegetarian Diet Throughout the Life Cycle: Infancy to Teenager Years Before your child or family decides to change to a vegetarian diet, it is important to know that all vegetarian diets are not alike.

More information

So how much protein do you need if you are a hard training athlete? What are the best sources of protein?

So how much protein do you need if you are a hard training athlete? What are the best sources of protein? NUTRITION BASICS There are 3 main types of nutrient groups provided by food proteins, carbohydrates and fats. To build a quality physique requires you to make consistently good choices to ensure you get

More information

Healthy Eating with Diabetes. An introduction to nutrition and meal planning

Healthy Eating with Diabetes. An introduction to nutrition and meal planning Healthy Eating with Diabetes An introduction to nutrition and meal planning Healthy eating with diabetes Eating healthy foods is important for everyone but even more so for people with diabetes. Consuming

More information

The First 2 Weeks After Gastric Bypass Surgery

The First 2 Weeks After Gastric Bypass Surgery Patient Education The First 2 Weeks After Gastric Bypass Surgery What you may eat and tips to help you recover This handout offers guidelines to help you: Choose the right foods right after surgery and

More information

High Fiber Diet What is fiber? Why does my child need a high fiber diet? How much fiber does my child need?

High Fiber Diet What is fiber? Why does my child need a high fiber diet? How much fiber does my child need? High Fiber Diet What is fiber? Fiber is a type of carbohydrate that our body is not able to break down. Foods that are highest in fiber are fruits, vegetables, and unprocessed grains. Why does my child

More information

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types

More information

Eating Well with Diabetes. Cassie Vanderwall UW Health Nutrition Registered Dietitian Certified Personal Trainer Certified Diabetes Educator

Eating Well with Diabetes. Cassie Vanderwall UW Health Nutrition Registered Dietitian Certified Personal Trainer Certified Diabetes Educator Eating Well with Diabetes Cassie Vanderwall UW Health Nutrition Registered Dietitian Certified Personal Trainer Certified Diabetes Educator Outline What is Diabetes? Diabetes Self-Management Eating Well

More information

Low Fat Diet after Cardiac Surgery With or Without Chyle Leak

Low Fat Diet after Cardiac Surgery With or Without Chyle Leak Low Fat Diet after Cardiac Surgery With or Without Chyle Leak What is chyle? Chyle (sounds like kyle) is a milky white fluid that contains protein, fat, cholesterol, lymphocytes, and electrolytes. It is

More information

Canada s Food Guide Jeopardy

Canada s Food Guide Jeopardy Canada s Food Guide Jeopardy Drafted: July 2008 Revised: December 2012 Eating Well with Canada s Food Guide Veg & Fruit Grain Products Milk & Alternatives Meat & Alternatives Physical Activity Miscellaneous

More information

Fueling for Optimal Performance. Paula Mrowczynski-Hernandez MEd, RD, LD

Fueling for Optimal Performance. Paula Mrowczynski-Hernandez MEd, RD, LD Fueling for Optimal Performance Paula Mrowczynski-Hernandez MEd, RD, LD Topics: General Nutrition and Fueling Hydrating Sweat Test Recovery RED-S (Relative Energy Deficiency in Sport) Questions/Discussion

More information

Low Fat Diet Guidelines

Low Fat Diet Guidelines 2014 Low Fat Diet Guidelines Low Fat Diet Guidelines You may need a lower fat diet if you have trouble digesting fat. Symptoms include heartburn, burping, bloating or stomach pain after eating fatty foods

More information

Dietary Recommendations for Healthy Children Older Than 2 Years of Age

Dietary Recommendations for Healthy Children Older Than 2 Years of Age Dietary Recommendations for Healthy Children Older Than 2 Years of Age 1. Nutritionally adequate diet consisting of a variety of foods. Increase dietary fiber by eating more whole grains, legumes, fruits

More information

Maintaining Nutrition as We Age

Maintaining Nutrition as We Age SS-207-06 For more information, visit the Ohio Department of Aging web site at: http://www.goldenbuckeye.com and Ohio State University Extension s Aging in Ohio web site at: http://www.hec.ohio-state.edu/famlife/aging

More information

Distance Runners Nutrition Guide

Distance Runners Nutrition Guide Distance Runners Nutrition Guide Dear athletes and parents, The purpose of this nutrition guide is to prepare distance runners for optimal performance. While the purpose of this guide is not to force you

More information

Fertile Food Can you eat your way to pregnancy? Tracy Cherry, RD, CDN University of Rochester Women s Lifestyle Center

Fertile Food Can you eat your way to pregnancy? Tracy Cherry, RD, CDN University of Rochester Women s Lifestyle Center Fertile Food Can you eat your way to pregnancy? Tracy Cherry, RD, CDN University of Rochester Women s Lifestyle Center Fertility Food Folklore Almonds a fertility symbol throughout the ages. The aroma

More information

Instructions for Using the Meal Plan and Daily Food Checklist:

Instructions for Using the Meal Plan and Daily Food Checklist: Instructions for Using the Meal Plan and Daily Food Checklist: 1. Start by selecting your calorie level based on the below chart. For example, if you would like to maintain your body weight, find your

More information

Eat More, Weigh Less?

Eat More, Weigh Less? Eat More, Weigh Less? How to manage your weight without being hungry 607 calories 293 calories Department of Health and Human Services Centers for Disease Control and Prevention Can you weigh less without

More information

Practical Nutrition Strategies

Practical Nutrition Strategies Practical Nutrition Strategies Anita Bean BSc RNutr Nutrition is an important part of your training programme. Eating the right types and amounts of food, as well as drinking enough fluid before, during

More information

Save Time and Money at the Grocery Store

Save Time and Money at the Grocery Store Save Time and Money at the Grocery Store Plan a Grocery List Making a list helps you recall items you need and also saves you time. Organize your list according to the layout of the grocery store. For

More information

Fueling for Football

Fueling for Football Unlike common people, you have uncommon goals and dreams that require 100% of your effort, determination, and discipline. You are beginning to understand how important this is in your physical conditioning,

More information