Eating After College Sports: Rebalancing Your Energy

1. Eating After College Sports:  Rebalancing Your Energy KSC Dietetic Interns Ashley Raasch and Carly Lauraine

2. Today we will… • Go over each food group and name a benefit of each • Understand the portion recommendations for each food group. • Acknowledge dietary changes needed post-graduation.

3. My 24 hour recall • Breakfast: • Oatmeal with Almond Milk, Raisins, and Almonds • Cup of Coffee • Banana • Lunch: • Turkey wrap on Whole Wheat, lettuce, tomato, onion with honey mustard • French Fries • Brownie • After practice snack: • Gatorade • Power bar • Dinner: • Brown rice with chicken and veggies (broccoli, peppers, onions) with teriyaki sauce • Cup of French Onion soup with cheese • Cup of Frozen yogurt with mixed berries

4. Example Frozen Yogurt Cheese on Soup Oatmeal Whole Wheat Wrap Brown Rice Banana Raisins Mixed berries Lettuce Tomato Onion Stir Fry Veggies French Fries Almond Milk Almonds Turkey Chicken

5. My 24 hour recall • Breakfast: • Lunch: • Snacks: • Dinner:

6. Your Plate

7. Fruits Benefits for athletes How to incorporate daily Breakfast Snacks Lunch • Rich in fiber, carbohydrate, vitamin A, vitamin C, and minerals like potassium • Improves healing • Aids in recovery after exercise? • Reduce risk of cancer, hypertension, and constipation.

8. Vegetables Benefits How to incorporate daily Breakfast Lunch Snacks Dinner • Excellent source of vitamins and minerals like vitamin C, beta-carotene (plant form of vitamin A), potassium, magnesium, and iron • Contribute complex carbohydrates as energy

9. Grain Benefits Examples of Serving Size 1 slice of bread 1 cup of ready-to-eat cereal ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent • Unrefined or lightly processed are excellent sources of fiber, carbohydrate, B vitamins, and iron. • Fuel Muscles, protects against unnecessary muscle fatigue, and reduces problems with constipation (if fiber rich) • People who habitually eat WHOLE grains decrease risk of heart disease and stroke by 20-40%.

10. Protein Benefits Serving Size Examples 1 ounce of meat, poultry or fish ¼ cup cooked beans 1 egg, 1 tablespoon of peanut butter ½ ounce of nuts or seeds can be considered as 1 ounce equivalent • Essential amino acids help build and repair body tissues, grow hair and fingernails, produce hormones, and boost immune system • Iron helps to replace red blood cells

11. Dairy Benefits • Quick and easy source of protein • Calcium maintains muscle function • Rich in Vitamin D (if fortified) and calcium- important for growing teens and women of all ages- Helps to maintain strong bones and reduce risk of Osteoporosis • Vitamin D- may be important in preventing and treating diseases (fibromyalgia, diabetes, M.S., Rheumatoid Arthritis. • Protects against high blood pressure

12. LUNCH BOX DEMO The following meals are typical meals that meet the caloric needs of each type of person. • Fast Food Meal- Average Student • College Athlete Meal • Post-College Non-Athlete Graduate

13. Fast Food Meal • 1 slice of pizza • 2 Breadsticks • 2 Cowboy Cookies _______________________________________ 800 calories!

14. Student Athlete Meal • Turkey and Cheese Sandwich on whole wheat bread • French onion soup • Yogurt with Granola and Strawberries • Hummus and Peppers • Sun chips _______________________________________ 833 calories!

15. Post College Non-athlete Meal • Turkey Sandwich with Cheese • Yogurt with granola with strawberries • Peppers with hummus _______________________________________ 633 calories!

16. Nutrient Density • The dietary Guidelines emphasize 4 important concepts: Balance, Variety, Moderation, and Nutrient Density. • Nutrient Density- the relative ratio of nutrients in a food in comparison to total calories. Foods with high nutrient densities provide the body with essential nutrients to the amount of calories.

17. Alcohol or Food • 2 tomatoes sliced and topped with • 1 oz fresh mozzarella • basil leaves • 1 tsp balsamic vinegar

18. Regular Beer • 2 Clementines • 7 walnut halves

19. Lite Beer • 1 cup minestrone soup (broth based)

20. Distilled Spirits Tropical fruit parfait: • ½ cup fresh fruit • ¼ cup plain low-fat yogurt • 1 tbsp sliced almonds

21. Kelly’s ABC Muffins! • Try to name all of the fruits and vegetables you can taste in the muffins. • What are some of your favorite snacks? Healthy or not…

22. Minute-to-win-it • Directions: • Use food models to try and put together the best meal for yourself that you can with the food models given!

23. Take away • On the index card: • Write one thing you learned from this session that you will take with you and utilize while in school • Think about the small changes you will need to make as you transition out of college QUESTIONS? THANK YOU!

24. Resources • Pictures: Flickr via user- bethannymorton, casimir62, Cody La Biere, • Nutritional Sciences: From Fundamentals to Food- Kathy Beerman Michelle McGuire • Nancy Clark’s Sports Nutrition • Nutrient Timing for Peak Performance- Heidi Scolnik • Kelly Wilson, RD • http://allrecipes.com/recipe/apple-carrot-muffins-3/ • http://www.choosemyplate.gov • http://www.eatright.org