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Nutritional Concepts and Food Tracking Activities for Students

Engage students in fun and educational activities like food log, nutrition outline, and scavenger hunt to learn about essential nutrients and dietary guidelines. Improve understanding of metabolism, nutrient timing, and energy sources.

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Nutritional Concepts and Food Tracking Activities for Students

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  1. Food log • Fill in todays food log in your Unit packet.

  2. Vocab: • In groups of 2-3 pick up a mix and match activity • Try to put matches together with no notes. • We will correct together and then you will write down definitions

  3. Shoulder ROM : rubric • Rubric: • Which muscles do each motion? • Practice in LAB groups

  4. Nutrition Outline • Using your unit packets and reading pages from website, fill in nutrition outline The nutrients through Electrolyte Requirements. • This will be independent study • Review this 10 min a day

  5. Food log • Fill in todays food log in your Unit packet.

  6. My Plate Scavenger hunt • Using your Unit packet you will work in pairs to complete Scavenger hunt. • You will both need to fill out unit packets for studying purposes

  7. ChooseMyPlate : notes in Unit packet

  8. DO YOU KNOW???? • The six classes of nutrients • The definition of metabolism • Which nutrients provide fuel for energy • Two categories of fat

  9. ChooseMyPlate • 2010 Dietary Guidelines for Americans to help consumers make better food choices. • illustrates food groups using a familiar visual, a place setting. • ChooseMyPlate.gov

  10. ChooseMyPlate: Fruit • Key message: • Make half plate fruits and Veggies • How Much?? Girls 14-18 years old = 1 ½ cups** Boys 14-18 years old = 2 cups** What’s a cup?? http://www.choosemyplate.gov/fruit

  11. 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? http://www.choosemyplate.gov/vegetables

  12. 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/grains

  13. 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?

  14. 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

  15. Shoulder ROM : rubric

  16. Nutrition vocab review

  17. Sports med 2 Nutrient Timing

  18. How Our Bodies Use Food as Fuel • It takes 24-48 hours to stock/restock the energy! • Digestion • Liquefied food is sent to the small intestine where its absorbed into the blood • Macronutrients: CHO, protein, fat • Micronutrients: vitamins, minerals • Phytonutrients: fiber, water

  19. How Our Bodies Use Food as Fuel • The CNS only runs on CHO! • Carbohydrate • All CHO is broken down into sugars & absorbed into blood as glucose • High intensity exercise= muscles use only glucose • Athletes consume high CHO to manufacture glycogen storing enzymes

  20. How Our Bodies Use Food as Fuel • Most whole/real food have a greater amino acid content than any supplement! • Protein • Cant be stored in large amounts, better to eat small amounts during each meal, than one large amount • Body prefers amino acids for growth, repair, and immune function instead of energy • High intake =excess fluid loss and make you nauseous • Amount needed is determined by weight, and sport • Bodies can’t use more than 2 g/kg of protein per day

  21. How Our Bodies Use Food as Fuel • Fat • Remains in the stomach longer, complicated to digest, not immediately ready for fuel • CHO is needed to burn fat • Dietary fat- needed for hormones, affects BP, inflammation and thickness of blood • Body fat- part of cell membranes, nerve sheaths, protect and insulate • Only burned for fuel during aerobic metabolism • Intramuscular fat burned at mod. intensity exercise lasting 2 hours.

  22. How Our Bodies Use Food as Fuel • Metabolism • Process by which nutrients are broken down and utilized as fuel • When energy is required fuel is metabolized

  23. How Our Muscles Use Food as Fuel • Anaerobic • Oxygen is not part of the metabolic process • Glucose = only fuel used • Glycolysis produces ATP as a by-product • ATP= true energy muscles use to contract • Creatine helps recycle ATP for more energy • Aerobic • Gives off more ATP energy, but you have to work at lower intensity • Some protein contributes but mostly fat and CHO used

  24. How Our Bodies Know When to Use Fuel through Hormones • Hormones = messengers produced by glands • Glands= direct changes to occur in body. • Changes can be anabolic (muscle building) OR catabolic (break down muscle) • Must have hormone homeostasis to use Fat, CHO & protein efficiently

  25. HORMONES: Anabolic • Testosterone: aids in muscle building • Stimulated by exercise, variable depending on type and intensity • High or low levels of fat content can negatively affect levels • Nutrient timing + Testosterone • Food (small meal of pro & cho) MAY help move testosterone from blood into muscle. Not know for sure

  26. HORMONES: Anabolic • Growth Hormone: • promotes muscle growth with uptake of amino acids and glucose + breaks down fat tissue • Stimulated by the hypothalamus. • Affecting factors: • Stress, sleep, age, gender • Factors that help release: • Sleep and protein

  27. HORMONES: Anabolic • Insulin: • Is released by pancreas after eating to bind with glucose from food intake. • Transports energy (glucose) from blood to muscles • Stored in muscles as glycogen

  28. HORMONES: Catabolic • Glucagon • Released when blood sugar is low and muscles need energy • Produced by pancreas, works opposite of insulin • signals liver, liver releases glycogen into the blood and goes where its needed (usually brain and CNS) • Considered catabolic because if no glycogen stored in liver it has to break down protein or fats to make new glucose.

  29. HORMONES: Catabolic • Epinephrine & Norepinephrine (catecholamines): make sure brain and muscles have fuel • Made by adrenal glands • Signal muscles to use glycogen for fuel, if that runs out they signal the liver to release glucose • job is to release fuel from food eaten before activity to keep you going

  30. HORMONES: Catabolic • Cortisol (stress hormone) • Produced by adrenal gland under stressful situations (ie: prolonged exercise) • Also used as an anti-inflammatory (activates cells) • Breaks down proteins from cells and turn them into amino acids then send them to liver to produce glucose • Works opposite insulin and decreases protein formation (bad for athletes). part of the muscle breakdown • Body should use food for fuel but will use Cortisol in emergency

  31. Shoulder ROM : rubric

  32. Food log • Fill in todays food log in your Unit packet.

  33. Timing Guidelines for Athletes • Aim for Consistency • Go for Quality • Tune in to Timing

  34. Nutrient Timing Principles for Athletes • Aim for Consistency…in fueling • Scheduled meals AND snacks… • don’t starve your body/brain • Decrease risk of injury • Keeps energy levels consistent • Even calories = balanced cholesterol, blood sugar, insulin and cortisol levels! • Go for Quality • Tune in to Timing

  35. Nutrient Timing Principles for Athletes • Aim for consistency • Go for Quality • Times around activity are for fueling. • Bars, gels, sports drinks • Meal times are for nutrition • Choose nutrient food: whole grain, fiber, protein, omega-3 fatty acids, fruits veggies • Tune in to Timing

  36. Nutrient Timing Principles for Athletes • Aim for consistency • Go for Quality • Tune in to Timing • It matters what, when and how much you eat See following slides

  37. Before Exercise • CHO • Taken 15 min before exercise spares glycogen depletion • Choose pure CHO foods • High glycogen + insulin = reduced cortisol  • Protein • Beneficial when taken with CHO before resistance training • Need more research • Fat • Slowly digested, do not eat close to exercise

  38. During Exercise • CHO • Intake improves performance in all types of exercise • Reduces risk of injury, and preserves protein • Consume a mixture of sugars in low concentrate in small quantities • Protein • Intake during resistance training is promising to reduce muscle tissue breakdown • More research needed • Fat • Not beneficial

  39. After Exercise • CHO • Restores energy, helps with immunity, decreases muscle breakdown • 2 hours post exercise = fastest rate of glycogen storage • Immediate recovery = High GI CHO 1-1.5 g/kg body weight, repeat in 2 hours • Protein • .1 to .2 g/kg body weight included in recovery food • Limits muscle tissue breakdown & promotes muscle building • Fat • Eat dietary fat at snacks & meals away from training.

  40. Shoulder ROM : rubric • Add stretches: • Hamstring • Table quad • Pectoralis major/minor

  41. Nutrition/Fitness Calculations Sports med 2

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