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Eating for Excellence

Eating for Excellence. Winning with Nutrition 4-H Sports Nutrition Program. Objectives. Create a healthy plate Identify and provide examples of each food group Identify the importance and functions of carbohydrates, proteins and lipids

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Eating for Excellence

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  1. Eating for Excellence Winning with Nutrition 4-H Sports Nutrition Program

  2. Objectives • Create a healthy plate • Identify and provide examples of each food group • Identify the importance and functions of carbohydrates, proteins and lipids • Calculate the amounts of carbohydrates, protein and lipids needed • Identify main functions of calcium, iron, vitamin C and B vitamins

  3. MyPlate

  4. Key Messages • Enjoy your food, but eat less • Avoid oversized portions • Make half your plate fruits & vegetables • Switch to fat-free or low fat milk • Make at least half your grains whole grains • Compare sodium in foods and choose foods with lower numbers • Drink water instead of sugary drinks

  5. Orange Group - Grains • Need 6 oz. per day • Make ½ grains whole grains! • 1 oz = • 1 slice of bread • ½ cup cooked pasta • 1 cup ready-to-eat cereal • Can you name examples of grains?

  6. Green Group - Vegetables • Fill ½ of your plate with vegetables and fruit • Minimum needed – 2 cups • Naturally low in fat and cholesterol • Examples of your favorite vegetables

  7. Red Group - Fruits • Fill ½ of your plate with fruits and vegetables • Need – 1 ½ - 2 cups each day • 1 cup = 1 medium banana or apple • Low in fat, sodium and calories • Name some examples!

  8. Blue Group - Dairy • Minimum needed – 3 cups • 1 cup = • 1 cup milk or yogurt • 1 oz. cheese • Rich in calcium • What if someone can’t drink milk?

  9. Purple Group - Protein • Minimum needed – 5 oz. • Try seafood twice a week • 1 serving = • 1 oz. meat • ¼ cup of beans • 1 egg • 1 Tbsp peanut butter • Provide B vitamins, vitamin E, iron, zinc and magnesium

  10. Oils and Fats • Not a food group • Sources: plants, fatty fish, nuts and seeds • Eat sparingly!

  11. Macronutrients • Nutrients needed in larger amounts • Carbohydrates • Protein • Fats

  12. Carbohydrates • Sugars, fibers and starches • Supply energy needed to be active • Found mainly in grains, fruits and dairy foods • 50-60% of calories should come from carbohydrates

  13. Protein • “Building blocks” of your body • Help build, maintain and restore muscles and tissues • Found in meats and beans, dairy foods and a little in vegetables • 12-15% of calories should come from protein

  14. Fat • Insulates organs • Provides fuel for endurance • 25-30% of calories should come from fat • No-fat foods are not always best!

  15. Micronutrients • Nutrients needed in smaller amounts • Calcium • Iron • Vitamin C • B Vitamins

  16. Calcium • What foods contain calcium? • What does calcium do?

  17. Iron • A mineral that helps body transport oxygen • Muscles and brain cannot function well without enough oxygen in blood • What foods contain iron?

  18. Vitamin C • Helps the body heal faster • Antioxidant – helps combat stress on body • What foods have Vitamin C?

  19. B Vitamins • Help body turn food into energy • Lack of B Vitamins = low energy • What foods contain B vitamins?

  20. Scenario #1 • Phillip is a freshman trying out for the football team. He wants to be sure to eat enough protein so that he builds enough muscle to be a linebacker. He needs 3,000 calories a day with 15% protein. • How many calories of protein does he need every day?

  21. Answer #1 3,000 x 0.15 = 450 calories

  22. Scenario #2 • Victoria is on the cross-country team. She runs 25 miles a week and needs lots of carbohydrates to maintain her energy. She needs 2,400 calories with 60% of them from carbohydrates. • How many calories from carbohydrates does Victoria need?

  23. Answer #2 2,400 x 0.60 = 1,440 calories

  24. Scenario #3 • Ariel is on the swim team. She competes in the one-mile event. She eats about 2,200 calories a day and needs to get about 25% of her calories from fat. • How many calories from fat does Ariel need?

  25. Answer #3 2,200 x 0.25 = 550 calories

  26. Remember… • The foods you put in your body affect your athletic performance. • “Junk in” = low performance!

  27. Maintain a healthy lifestyle by: • Building a healthy plate • Cutting back on foods high in solid fats, added sugars and salt • Eating the right amount of calories for you • Being physically active your way

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