Choose My Plate for Girls On the Run!

1. Choose My Plate for Girls On the Run! Mary Trotter, MS, RD, LDN February 8, 2014

2. After this presentation, you will be able to: • Identify the components of a healthy eating pattern • Understand how to classify foods into three categories based on nutrition • Identify at least three things it is important for young female athletes to know

3. Choose MyPlate • My Plate www.choosemyplate.gov • 5 components of a healthy, well-balanced diet • Amount depends on your height, weight, age, gender and activity level

4. All Foods Can Fit • As part of a balanced diet, all foods can fit • All a part of the continuum • Some foods should be eaten more often than others • Offer more “bang for your buck”: more nutrition for the least amount of calories • Classify foods based on their nutritional value • GO • SLOW • WHOA http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/choosing-foods.htm

5. GO Foods • “Almost anytime” foods • Look for whole foods, fresh, or frozen foods without added sugar, fat or salt • Fruits and vegetables • Fresh or frozen meats (chicken, fish, lean ground beef) • Whole grains • Look for certain words • Lean or extra-lean • Low-sodium • 100% Whole grain

6. Slow foods • “Sometimes” foods • Slow foods are Go foods that have added sugar, fat or salt • Examples: • Applesauce with sugar added • Potato wedges baked in olive oil • Pretzels (salted) • Flavored milk • Still nutritious, but less nutritious than Go foods • Higher in calories – so limit in our diets- “sometimes” foods

7. Whoa foods • Whoa foods are high in sugar and fat • They are “once in awhile” foods • Think about these as celebration or special foods • Baked goods • French fries and potato chips • Fried chicken • These contain a lot of calories but little to no nutrition. • Think of these as extras to what we need

8. What about Drinks? • Beverage calories can add up quick! • Best options: • Water • Low-fat 1% or fat-free milk • 100% juice (1 serving per day) • How many teaspoons? • # of grams  4 = # of teaspoons (1 tsp = 1 packet) • Check the number of servings in the bottle/can • Juice drinks and cocktails, sports drinks, energy drinks and soft drinks are high in sugar, calories and have little to no nutritional value

9. Nutrient Needs • Most children who are athletes require the same balanced diet as those who are not athletes • Only vigorous athletes may require more energy: • Children who are training intensely (few hour practices, multiple vigorous games in one day) • Talk to the pediatrician or a registered dietitian if you believe this is the case • Need appropriate energy to participate in activities • Based on age, gender and activity level • See www.choosemyplate.gov

10. Fluid intake • Allow for breaks about every 15 minutes • Kids generally perspire less than teens and adults, so this is not always an indicator for overheating • Once thirsty, they are on their way to dehydration so try to have them regularly fuel up • Water is best option • Encourage each girl to bring their own water bottle • Remind girls to drink after they have participated in the activity, as they cool down

11. Tips to Remember • Energy Intake • Some highly active children may require more energy when they are participating in activity • Does your child tire easily during activity? • They are probably not receiving enough energy through food intake • Growth • If a child is developing properly, then she is receiving the proper nutrition • Supplements • Energy and athletic supplements are never encouraged for children and teens • Nutritional supplements only encouraged when advised by a doctor

12. Questions? Thank you!