A FEMALE ATHLETE S GUIDE TO PROPER FUELING Leslie Bonci, M.P.H., R.D. (412) or upmc.edu
|
|
|
- Prudence Parks
- 7 years ago
- Views:
Transcription
1 A FEMALE ATHLETE S GUIDE TO PROPER FUELING Leslie Bonci, M.P.H., R.D. (412) or boncilj@ upmc.edu 1) Determine daily calorie goals: Weight (pounds) x 20 = number of calories per day for weight maintenance Weight (pounds) x calories for weight loss Weight (pounds) x calories for weight gain 2) Composition of the diet for optimal performance Carbohydrate: 60% Protein: 15% Fat: 25% Carbohydrate requirements in grams =.60 x daily calories divided by 4 Protein requirements in grams =.15 x daily calories divided by 4 Fat requirements in grams =.25 x daily calories divided by 9 EXAMPLE: 150 pound athlete would need 3000 calories per day: weight (pounds x 20) Carbohydrate needs:.60 x 3000 divided by 4 = 450 grams of carbohydrate Protein needs:.15 x 3000 divided by 4 = 112 grams of protein Fat needs:.25 x 3000 divided by 9 = 80 grams of fat The following tables give lists of carbohydrate, protein and fat food choices. Carbohydrate food choices contain 50 grams of carbohydrate Protein food choices contain 20 grams of protein Fat containing food choices have 10 grams of fat To construct a diet for optimal performance, CIRCLE the choices you like from each list and try to have a food from each category every time you eat. GENERAL RECOMMENDATIONS Weight Calories Carbohydrate Protein Fat selections selections selections
2 CARBOHYDRATE PROTEIN FAT A large bagel A computer mouse size: A tablespoon of peanut butter 1-1/2 cups pasta Piece of chicken ¼ cup of nuts 1 cup of rice Piece of beef 2 pats of butter A cup of Cheerios Piece of fish 2 tsp of mayonnaise A low-fat fruit muffin A 3 oz can of tuna 2 tsp of oil 2 cups of oatmeal ¾ cup of cottage cheese 2 strips of bacon 1 cup of applesauce 1 soy burger 2 Tablespoons cream cheese A large baked potato 1-1/2 cups pinto beans 4 Tablespoons sour cream 1 cup of corn 3 slices of cheese 1 Tablespoon of regular salad 5 fig bars 3 thin slices of lunch meat dressing 1-1/2 cups of grapes 3 eggs 2 Tablespoons of Light salad 1-1/2 English muffins A mayonnaise jar lid sized: dressing 4 4-inch diameter pancakes Hamburger or Turkey burger 1 cup pudding ¾ cup egg substitute 2 handfuls of pretzels 8 oz tofu 2 cups of juice 1-1/2 cups frozen yogurt 32 oz sports drink 2 packets flavored oatmeal 25 animal crackers 2 bananas 2 cups of grapes 10 large marshmallows HIGH FAT CARBOHYDRATE FOODS Licorice, 1 2 oz package Try to limit! Not as performance boosting! ¾ cup granola Doughnuts 2 cereal bars Ice cream 20 jelly beans Most cookies 16 oz lemonade/fruit punch Chocolate 1-1/2 cups sweetened cereal Chips ½ bag of microwave low-fat popcorn French fries 1 Pop Tart 15 vanilla wafers ½ cup raisins DOUBLE DUTY FOODS: Carbohydrate + protein Yogurt 8 oz container = 50 grams carbohydrate + 12 grams of protein Sports bars: (Clif, PowerBar, GatorBar) Certain beverage supplements: Gatorade Nutrition Shake, Boost, Carnation Instant Breakfast Milk: 16 ounces chocolate milk = 50 grams carbohydrate, 16 grams protein Cheese pizza ( 2 slices = 80 grams of carbohydrate, 16 grams of protein!)
3 A MALE ATHLETE S GUIDE TO PROPER FUELING Leslie Bonci, M.P.H., R.D. (412) or boncilj@upmc.edu 3) Determine daily calorie goals: Weight (pounds) x 23= number of calories per day for weight maintenance Weight (pounds) x calories for weight loss Weight (pounds) x calories for weight gain 4) Composition of the diet for optimal performance Carbohydrate: 60% Protein: 15% Fat: 25% Carbohydrate requirements in grams =.60 x daily calories divided by 4 Protein requirements in grams =.15 x daily calories divided by 4 Fat requirements in grams =.25 x daily calories divided by 9 EXAMPLE: 180 pound athlete would need 4140 calories per day: weight ( pounds x 23) Carbohydrate needs:.60 x 4140 divided by 4 = 620 grams of carbohydrate Protein needs:.15 x 4140 divided by 4 = 155 grams of protein Fat needs:.25 x 4140 divided by 9 = 115 grams of fat The following tables give lists of carbohydrate, protein and fat food choices. Carbohydrate food choices contain 50 grams of carbohydrate Protein food choices contain 20 grams of protein Fat containing food choices have 10 grams of fat To construct a diet for optimal performance, CIRCLE the choices you like from each list and try to have a food from each category every time you eat. Weight Calories Carbohydrate Protein Fat selections selections selections
4 CARBOHYDRATE PROTEIN FAT A large bagel A computer mouse size: A tablespoon of peanut butter 1-1/2 cups pasta Piece of chicken ¼ cup of nuts 1 cup of rice Piece of beef 2 pats of butter A cup of Cheerios Piece of fish 2 tsp of mayonnaise A low-fat fruit muffin A 3 oz can of tuna 2 tsp of oil 2 cups of oatmeal ¾ cup of cottage cheese 2 strips of bacon 1 cup of applesauce 1 soy burger 2 Tablespoons cream cheese A large baked potato 1-1/2 cups pinto beans 4 Tablespoons sour cream 1 cup of corn 3 slices of cheese 1 Tablespoon of regular salad 5 fig bars 3 thin slices of lunch meat dressing 1-1/2 cups of grapes 3 eggs 2 Tablespoons of Light salad 1-1/2 English muffins A mayonnaise jar lid sized: dressing 4 4-inch diameter pancakes Hamburger or Turkey burger 1 cup pudding ¾ cup egg substitute 2 handfuls of pretzels 8 oz tofu 2 cups of juice 1-1/2 cups frozen yogurt 32 oz sports drink 2 packets flavored oatmeal 25 animal crackers 2 bananas 2 cups of grapes 10 large marshmallows HIGH FAT CARBOHYDRATE FOODS Licorice, 1 2 oz package Try to limit! Not as performance boosting! ¾ cup granola Doughnuts 2 cereal bars Ice cream 20 jelly beans Most cookies 16 oz lemonade/fruit punch Chocolate 1-1/2 cups sweetened cereal Chips ½ bag of microwave low-fat popcorn French fries 1 Pop Tart 15 vanilla wafers ½ cup raisins DOUBLE DUTY FOODS: Carbohydrate + protein Yogurt 8 oz container = 50 grams carbohydrate + 12 grams of protein Sports bars: (Clif, PowerBar, Gatorbar) Certain beverage supplements: Gatorade Nutrition Shake, Boost Milk: 16 ounces chocolate milk = 50 grams carbohydrate, 16 grams protein Cheese pizza ( 2 slices = 80 grams of carbohydrate, 16 grams of protein!)
5 A FOOTBALL PLAYER S GUIDE TO PROPER FUELING Leslie Bonci, M.P.H., R.D. (412) or boncilj@ upmc.edu 5) Determine daily calorie goals: Weight (pounds) x 23 = number of calories per day for weight maintenance Weight (pounds) x calories for weight loss Weight (pounds) x calories for weight gain 6) Composition of the diet for optimal performance Carbohydrate: 60% Protein: 15% Fat: 25% The following tables give lists of carbohydrate, protein and fat food choices. Carbohydrate food choices contain 50 grams of carbohydrate Protein food choices contain 20 grams of protein Fat containing food choices have 10 grams of fat To construct a diet for optimal performance, CIRCLE the choices you like from each list and try to have a food from each category every time you eat. Weight Calories Carbohydrate Protein Fat selections selections selections
6 CARBOHYDRATE PROTEIN FAT A large bagel A computer mouse size: A tablespoon of peanut butter 1-1/2 cups pasta Piece of chicken ¼ cup of nuts 1 cup of rice Piece of beef 2 pats of butter A cup of Cheerios Piece of fish 2 tsp of mayonnaise A low-fat fruit muffin A 3 oz can of tuna 2 tsp of oil 2 cups of oatmeal ¾ cup of cottage cheese 2 strips of bacon 1 cup of applesauce 1 soy burger 2 Tablespoons cream cheese A large baked potato 1-1/2 cups pinto beans 4 Tablespoons sour cream 1 cup of corn 3 slices of cheese 1 Tablespoon of regular salad 5 fig bars 3 thin slices of lunch meat dressing 1-1/2 cups of grapes 3 eggs 2 Tablespoons of Light salad 1-1/2 English muffins A mayonnaise jar lid sized: dressing 4 4-inch diameter pancakes Hamburger or Turkey burger 1 cup pudding ¾ cup egg substitute 2 handfuls of pretzels 8 oz tofu 2 cups of juice 1-1/2 cups frozen yogurt 32 oz sports drink 2 packets flavored oatmeal 25 animal crackers 2 bananas 2 cups of grapes 10 large marshmallows HIGH FAT CARBOHYDRATE FOODS Licorice, 1 2 oz package Try to limit! Not as performance boosting! ¾ cup granola Doughnuts 2 cereal bars Ice cream 20 jelly beans Most cookies 16 oz lemonade/fruit punch Chocolate 1-1/2 cups sweetened cereal Chips ½ bag of microwave low-fat popcorn French fries 1 Pop Tart 15 vanilla wafers ½ cup raisins DOUBLE DUTY FOODS: Carbohydrate + protein Yogurt 8 oz container = 50 grams carbohydrate + 12 grams of protein Sports bars: (Clif, PowerBar, Gatorbar) Certain beverage supplements: Gatorade Nutrition Shake, Boost Milk: 16 ounces chocolate milk = 50 grams carbohydrate, 16 grams protein Cheese pizza ( 2 slices = 80 grams of carbohydrate, 16 grams of protein!)
Meal Planning for a Mushy Soft Diet After Nissen Fundoplication
Meal Planning for a Mushy Soft Diet After Nissen Fundoplication Name: Date: Dietitian: Telephone: Questions? CALL YOUR DIETITIAN! Patient Food and Nutrition Services University of Michigan Hospital 1500
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
Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy
Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy Name: Date: Dietitian: Telephone: Why is it necessary to follow this diet? This diet is necessary for individuals who have had some types
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
Resources for Carbohydrate Counting
Resources for Carbohydrate Counting The Diabetes Carbohydrate and Fat Gram Guide By LeaAnn Holzmeister, RD, CDE American Diabetes Association See contact information below The Doctor s Pocket Calorie,
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
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
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,
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
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
Nutrition Guidelines for Diabetes
Nutrition Guidelines for Diabetes Eating healthy foods and keeping a healthy body weight are very important parts of a diabetes treatment plan. A healthy diet and weight helps to keep your blood sugar
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
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
Registered Trade Mark
2008 High Energy, High Protein, Low Fiber Guidelines Registered Trade Mark High Energy, High Protein, Low Fibre Guidelines Eating well, even though you may not feel hungry, is an important part of taking
Carbohydrate Counting for Patients With Diabetes. Review Date 4/08 D-0503
Carbohydrate Counting for Patients With Diabetes Review Date 4/08 D-0503 Program Objectives At the end of the session you will know how to: Define carbohydrate counting Identify the relationship between
Snacking and Gestational Diabetes
Snacking and Gestational Diabetes Note to the Health Care Provider: Topics in this handout are discussed in Chapter 6 of the American Dietetic Association Guide to Gestational Diabetes Mellitus (1). When
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
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).
Carbohydrate counting a pocket guide
counting a pocket guide www.bayerdiabetes.ca Contents Starches 3 Vegetables 4 Fruit/Fruit juices 5 Milk/Yoghurt 5 Fast foods 6 Proteins (meat/meat substitutes) 6 Drinks 6 Sweets/Sugary foods 7 Combination
Diet for Oral Surgery/Wired Jaw
Diet for Oral Surgery/Wired Jaw After oral surgery no chewing is allowed for a period of 4-8 weeks. During this time you will need a blenderized or liquid diet. This pamphlet will help you to get adequate
1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions
1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store
Guidelines for Offering Healthy Foods at Meetings, Seminars and Catered Events
Guidelines for Offering Healthy Foods at Meetings, Seminars and Catered Events Guidelines for Offering Healthy Foods at Meetings, Seminars and Catered Events The School of Public Health at the University
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
Healthy Foods for my School
yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, Healthy Foods for my School Nutrition Standards for Saskatchewan Schools Schools are an ideal place
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
Carbohydrate Counting
Carbohydrate Counting What is Carbohydrate Counting? Carbohydrate counting is a meal-planning tool that many people use to manage their blood sugar. Carbohydrate counting, or carb counting, is done by
How To Eat Without Getting Sick
Level 2 Dysphagia Mechanically Altered* This diet consists of foods that are moist, soft-textured and easily formed into a bolus. All foods on Level 1 are. Meats and other select foods may be ground or
2013-2014 Annual Menu
WEEK 1 Toasty O's [WG] English Muffin, 2 oz French Toast Stick [WG], 0.87 oz Crispy Rice Bagel, 1-2 oz Vegetable/Fruit Bananas [C] Apricots [A] Applesauce [C] Oranges [C] Fruit Cocktail [A, C] Fruit Cocktail
How Many Calories In One Pound Of Fat?
How Many Calories In One Pound Of Fat? There are 3500 in a pound of fat. In order to lose one pound of fat a week you must eat less and/or burn more (exercise aerobically). Let s assume you want to lose
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
Heart Healthy Diet: Tips for Lowering Cholesterol and Fat in Your Diet
Heart Healthy Diet: Tips for Lowering Cholesterol and Fat in Your Diet Cholesterol Saturated Fats Polyunsaturated and Mono-unsaturated Fats This fat-like substance is needed for good health. However, high
Appendix A Food Sources of Vitamins and Minerals
Appendix A Food Sources of Vitamins and Minerals Appendix A 229 Appendix A Food Sources of Vitamins and Minerals Vitamin A (Retinol) Food Amount IU* Liver 3 oz 45,400 Crab 2 cup,680 Egg medium 590 Fats
Food Groups for Low Potassium and Low Phosphorus Diets
Food Groups for Low Potassium and Low Phosphorus Diets When you have kidney disease, you may need to follow a diet low in sodium, potassium and phosphorus. This diet is sometimes called a renal diet. You
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
Gastrointestinal (GI) Modified Diet for Malabsorption
Gastrointestinal (GI) Modified Diet for Malabsorption Malabsorption of the gastrointestinal (GI) tract may occur when sections of the small intestine have been removed due to disease, surgical problems
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
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
21-Day Sample Cycle Menu Child and Adult Care Food Program
The abbreviation to the left of each menu item indicates the meal pattern component supplied. The following abbreviations are used: G/B = Grains/Breads; M/MA = Meat/Meat Alternate; F/V = Fruit/Vegetable;
DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea
DAY 1 DAY 2 DAY 3 DAY 4 Peanut Butter Raisin Oatmeal: 1 cup cooked oatmeal ¼ cup raisins Tuna-Cucumber Wrap: 1 8 flour tortilla 3 oz tuna (canned in water) 2 Tbsp mayonnaise 5 cucumber sticks ¼ cup lowfat
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
High Calorie Gluten Free (GF) Diet
UVA Nutrition Services UVA Digestive Health Center High Calorie Gluten Free (GF) Diet Tips for increasing calories in your diet: Do not skip meals. Add snacks between your meals and at bedtime. Keep foods
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
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,
Duke Center for Metabolic and Weight Loss Surgery Pre-op Nutrition Questionnaire
Duke Center for Metabolic and Weight Loss Surgery Pre-op Nutrition Questionnaire Name Date How long have you been considering weight loss surgery? Which procedure are you interested in having? Gastric
High Calorie, High Protein Liquid and Semi-Solid Diet
High Calorie, High Protein Liquid and Semi-Solid Diet Some health conditions increase your calorie and protein needs while also making it harder to eat more. For example, patients going through cancer
Eating Strategies to Gain Weight
Eating Strategies to Gain Weight It costs 3500 calories to gain one pound. That means, in order to gain one pound a week, you have to consume 500 extra calories every day. Here are some tips for getting
Nutrition Information from My Plate Guidelines
Nutrition Information from My Plate Guidelines Note: This information was compiled from the website: http://www.choosemyplate.gov/ for participants in the 4-H Food Prep Contest 1/12/16. The information
Increasing Protein in the Diet
Increasing Protein in the Diet What is protein? Protein is a nutrient essential for: Growth Healing Immune system Maintenance of tissue, skin, hair, and nails At times, when your appetite is low, or when
Now that I have diabetes, do I have to give up my favorite foods?
14 STAYIng HeALTHY with Diabetes: Simple Steps for HeALTHY Eating Eating healthy can keep your blood sugar in good control. Eating healthy also helps avoid weight gain. These simple steps will get you
BREAKFAST. 2 poached eggs 1 envelope Instant Breakfast 1 cup warm milk 8 oz milk
WHAT CAN I EAT NOW? While you are recovering from your surgery, good nutrition will be vitally important. Even though all food will need to be in liquid form, you can still enjoy mealtimes and promote
Carbohydrate Counting
COOPERATIVE EXTENSION SERVICE UNIVERSITY OF KENTUCKY COLLEGE OF AGRICULTURE, FOOD AND ENVIRONMENT, LEXINGTON, KY, 40546 FCS3-546 Carbohydrate Counting Ingrid Adams, Dietetics and Human Nutrition What is
ChildcareNashville.com
ChildcareNashville.com childcare nashville/cooks academy We started with 12 child care centers... We have grown to 27 Cooks Academy participants and over 90 Childcare Nashville providers. The following
Learning Objectives. ADA Diet vs. Medical Nutrition Therapy. In Diabetes, Food IS Medicine: Current Trends In Diabetes Nutrition Management
In Diabetes, Food IS Medicine: Current Trends In Diabetes Nutrition Management Laurel Najarian RD, CDE, M.ED Learning Objectives 1. Discuss the rationale and importance for the use of carbohydrate counting
100 Gram Fat Diet for 72 hour Fecal Fat Collection
100 Gram Fat Diet for 72 hour Fecal Fat Collection The fecal fat test will help find out if you have steatorrhea (that is, excess fat in bowel movements due to the body not being able to absorb fat). To
MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO. Counting Fat Grams. About This Kit
MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Counting Fat Grams About This Kit In previous kits you have learned Foods to Choose and Foods to Decrease/Avoid for
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.
When you have diabetes be careful about what you eat to help you control your blood sugar.
PART 5 INTRO TO EATING WITH DIABETES When you have diabetes be careful about what you eat to help you control your blood sugar. Foods are in three main groups: Carbohydrates (Carbs) Higher Carbohydrates
Bariatric Surgery: Step III Diet
Bariatric Surgery: Step III Diet This diet is blended foods with one new solid food added daily. The portions are very small to help prevent vomiting. Warning: This diet does not have enough calories,
EMBRACE Your Journey Nutrition During Treatment
Nutrition is an important part of your cancer treatment. As you prepare for treatment, it is important to focus on eating a well-balanced diet so that your body is as healthy as it can be. When your body
Diabetes Meal Planning: Getting Started
Patient Education diet and nutrition A healthy diet is important for managing your blood sugar. Diabetes Meal Planning: Getting Started This information provides tips on how to start making your meal plan
NUTRITION IDEAS FOR WRESTLERS EATING HEALTHY EVERY DAY
NUTRITION IDEAS FOR WRESTLERS EATING HEALTHY EVERY DAY Due to concerns about weight control, some wrestlers choose to skip meals or excessively restrict their daily food intake. Those practices can be
WHOLE GRAINS FOR GOOD HEALTH
WHOLE GRAINS FOR GOOD HEALTH Section 1: What are Whole Grains? Whole grains are nutritious, delicious, and are included in the WIC program! Whole grains contain the entire grain kernel. That means whole
SOLID FATS AND ADDED SUGARS (SoFAS) Know the Limits
COOPERATIVE EXTENSION SERVICE UNIVERSITY OF KENTUCKY COLLEGE OF AGRICULTURE, LEXINGTON, KY, 40546 NEP-207B SOLID FATS AND ADDED SUGARS (SoFAS) Know the Limits The U.S. Department of Agriculture s Dietary
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
Enhancing Nutritional Value with Fortified Foods: A Resource for Professionals
Enhancing Nutritional Value with Fortified Foods Enhancing Nutritional Value with Fortified Foods: A Resource for Professionals Becky Dorner, RD, LD www.beckydorner.com Enhancing Nutritional Value with
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
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
Nutrition after chemotherapy and radiation for head and neck cancer
Nutrition after chemotherapy and radiation for head and neck cancer Good nutrition is important while you are recovering from the side effects of your treatment for head and neck cancer. You may have:
10 Week Nutrition Plan
10 Week Nutrition Plan Welcome and thank you for your interest in taking the next step to health! We hope you find this eating plan a starting point to making healthier food choices and a tool to reach
# Starch # Fat # Fruit # Free Foods. # Other Carbohydrates # Fast Foods # Vegetable. # Meat and Meat Substitutes
FCS8750 Healthy Meal lans 1 Linda B. Bobroff 2 What Is a Meal lan? A meal plan is a guide to help you plan daily meals and snacks. It allows you to eat foods that you enjoy and that provide a good balance
Following a 2 gram sodium diet What is sodium? Why should I limit the sodium in my diet? Where does sodium come from?
Following a 2 gram sodium diet Your health care provider has asked you to follow a 2 gram sodium diet. This is a diet that moderately restricts the amount of sodium you eat. About ⅓ of the sodium in our
30 % The Food Guide Pyramid T F A O F T O C A L
The Food Guide Pyramid L I M I T F A O F 30 % S T O T C A L O R I E United States Center for Home and Department of Nutrition Policy Garden Bulletin Agriculture and Promotion Number 252 What s in this
5 Day Low-Fat Diet Menu
5 Day Low-Fat Diet Menu Meals in the following menu have fewer than 25 percent of calories from fat. Choose one of each meal and two snacks every day. Breakfasts Food (s) Cal. Fat Fat Carbs Special Instructions
HOMEMADE SPORT SNACK RECIPES
HOMEMADE SPORT SNACK RECIPES The following are several interesting ideas for homemade sport snacks that you can use in your triathlon training. They not only can provide some taste variety, but they are
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
Glycemic Index & Diabetes
Glycemic Index & Diabetes Carbohydrates are the sugars and starches in the foods you eat. They are broken down into glucose, which your body uses for energy. Carbohydrates are found in grains & cereals,
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
MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2
Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0
We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising
Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and
Alabama s Healthy Snack Standards for Foods and Beverages at School
Alabama s Healthy Snack Standards for Foods and Beverages at School Alabama s Healthy Snack Standards focus on decreasing fat and sugar, increasing nutrient density and moderating portion sizes for snack
Liquid Diet. You can add enough liquid to any food to achieve a pourable consistency. Here are a few tips to keep in mind:
Liquid Diet Your doctor and/or Registered Dietitian may recommend that you follow a liquid diet if you have trouble chewing or swallowing, if your stomach does not empty normally, if you have recently
Portland Public Schools Oct 1, 2015 thru Oct 30, 2015
Portland Public Schools Oct, 2 thru Oct 3, 2 Page BREAKFAST/ Generated on: /2/2 :48:2 AM Thu - //2 Muffin Blueberry 2G IW SKYB APPLES,FRESH 2 ct Pasta Barilla&Meatballs - elem bento SNFLWR SEEDS CHZ CRACKRS
Nutrition Pointers: Fruits and Veggies
Nutrition Pointers: Fruits and Veggies Eat as many as possible try filling half your plate with fruits and veggies. Fruits and veggies are good for you whether they are fresh or frozen. Go for a wide variety
Food Portions and Serving Sizes in Diabetes Meal Plans
Food Portions and Serving Sizes in Diabetes Meal Plans This slide show explains: Difference between a serving and a portion Where to find serving sizes on food labels Serving sizes for meats, fruits, vegetables
Bariatric Care Center Adjustable Gastric Band Post-Op Diet
Bariatric Care Center Adjustable Gastric Band Post-Op Diet Nothing by Mouth (Night of Surgery) Clear Liquids (DAYS 1-3) Starts the day after surgery Clear liquids must be plain or sugar-free. In general,
MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1
Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY BREAKFAST
CHILD DEVELOPMENT CENTER/FAMILY CHILD CARE WEEK 1 DATES: December 29 - January 2, 2015 Diced Peaches Grape Juice Banana Slices Orange Slices Pineapple Juice English Muffin Whole Wheat Waffles Rice Krispies
1 Therapeutic Lifestyle Changes (TLC) Diet for High Cholesterol
1 Therapeutic Lifestyle Changes (TLC) Diet for High Cholesterol People have varying degrees of success in lowering their cholesterol by changing their diets. People who have high cholesterol because they
Personalized Meal Plans
Personalized Meal Plans What 4 better choices will you make today? Making better, smarter choices is the key to managing your weight. The BodyKey program helps you do that every day, with delicious shakes,
Bariatric Care Center Gastric Bypass Post-Op Diet
Bariatric Care Center Gastric Bypass Post-Op Diet Nothing by Mouth (Night of Surgery) Clear Liquids (DAYS 1-7) Starts the day after surgery Clear liquids must be plain or sugar-free. In general, clear
The Glycemic Index of Foods
What is the Glycemic Index (GI)? It is a method used to classify carbohydrate containing foods, according to the effect that they may have on blood sugar levels. It is claimed that the higher the GI number,
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
Calorie Count Food List
Calorie Count Food List Starches and Grains: 80 calories per serving Cereals, Grains and Pasta Cereal, cooked (oatmeal, cream of wheat, rice, etc) ½ cup Cereal, dry varies, see box Rice, cooked (white,
Maintenance Sample Meal Plans
Maintenance Sample Meal Plans In Maintenance, some people prefer to work with general guidelines for success while others prefer more structure and a specific meal pattern to follow. In this document,
Heart healthy diet: 8 steps to prevent heart disease
Heart healthy diet: 8 steps to prevent heart disease Changing your eating habits can be tough. Start with these eight strategies to kick start your way toward a heart healthy diet. By Mayo Clinic Staff
Eating Well with. Canada s Food Guide
Eating Well with Canada s Food Guide Recommended Number of Food Guide Servings per Day Children Teens Adults Age in Years Sex 2-3 4-8 9-13 14-18 19-50 51+ Girls and Boys Females Males Females Males Females
Calorie-Protein BOOSTER
Calorie-Protein BOOSTER --- Some ways to hide extra calories and protein--- I. Powdered Milk (33cal/tbsp, 3 gm pro/tbsp) Add 2-4 tbsp to 1 cup milk. Mix into puddings, potatoes, soups, ground meats, vegetables,
Get ready to test your knowledge Nutrition Jeopardy!
Week 3 Nutrition Get ready to test your knowledge Nutrition Jeopardy! You are going to be playing Jeopardy with your classmates. Your teacher is going to put you into groups of 4 or 5. Write your team
Oatmeal Regular oatmeal does not have enough protein by itself Use Quaker Wt. Control Oatmeal or Kashi Oatmeal made with milk
Breakfast Eggs (egg beaters or egg whites have all the protein and no fat) Make omelet with your veggies of choice Have with low fat breakfast meat like turkey bacon/sausage, ham or Canadian bacon. Morningstar
Nutritional Guidelines for Reducing Your Risk of Cancer
Nutritional Guidelines for Reducing Your Risk of Cancer The American Cancer Society and Congregational Health Ministry Team February Module To access this module via the Web, visit www.cancer.org and type