Healthy Eating Proper nutrition enhances athletic performance.

Healthy Eating is… Eating a variety of nutritious foods from all the groups in the food pyramid. Eating well-balanced meals with snacks everyday and occasional treats. Listening to your body - eating when you are hungry, stopping when you are full.

Healthy Eating is not… A strict diet plan Skipping meals Avoiding snacks and treats completely A fat-free diet A low carb diet An extremely high protein diet About counting calories all the time

Healthy eating is important because… A healthy diet provides the vitamins, minerals, and energy your body needs to perform its best. A healthy diet can help prevent diseases like cancer, diabetes, and heart disease.

Use MyPyramid as a guide Each food section provides your body with the nutrients it needs, so it is important to eat foods from all of these groups. MyPyramid graphics and info can be found at mypyramid.gov

Grains Why do you need grains? –Grains provide energy for your muscles and brain. –Grains include fiber, iron, and the B vitamins. How much do you need? –Eat 6 ounces or more every day. –Aim for at least 3 oz. of whole grain foods.

What counts as an “ounce” of grain? –1 slice of whole grain bread –½ whole grain bagel –½ cup cooked brown rice or whole wheat pasta –1 cup whole grain cereal –3 cups popcorn Grains

Fruits and Vegetables Why do you need them? –This group provides you with vitamins A and C, the B vitamins, fiber, calcium, and iron. –Getting enough fiber (about 26 grams per day) helps with digestion and can keep you feeling full between meals. –This group is loaded with nutrients! The vitamins in this group give you healthy skin, eyes, and gums.

Fruits and Vegetables How much do I need? –Vary your veggies: about 2½ cups/day –Focus on fruits: about 2 cups/day

Fruits and Vegetables What counts as a cup? –1 piece of fruit (apples, pears, bananas, and oranges) –1 cup fresh, frozen, or canned fruit –½ cup dried fruit (such as raisins) –¾ cup fruit or vegetable juice –2 cups raw leafy vegetables (such as lettuce or spinach) –1 cup cooked, canned, or fresh vegetables

Dairy Why do you need it? –The milk group gives your body protein, calcium, and vitamin D for strong bones, teeth, and muscles. How much do you need? –You need about 3-4 cups of fat-free or low-fat (1%) milk, or an equivalent amount of yogurt or cheese per day to get your 1300 mg. –Don’t forget to include other calcium-rich foods to meet your body’s calcium needs.

Dairy What counts as a serving? –1 glass of milk (8oz = 1cup) –1 cup yogurt –1 ½ ounces of cheese –2 cups cottage cheese

Meat and Beans Why do you need them? –This group provides you with protein, iron, and B vitamins. –These nutrients help to build strong muscles and healthy blood.

What foods are included in this group? - Steak - Hamburgers - Nuts- Eggs - Poultry- Tofu - Peanut Butter - Fish - Veggie burgers - Beans and lentils - Pork- Seeds Meat and Beans

What counts as an ounce? –1 ounce of cooked lean meat, poultry, or fish –1/4 cup of cooked beans –1 egg –1 tbsp peanut butter –½ oz. nuts or seeds Meat and Beans

Why do we need them? –A small amount of oil and fat are important to have at every meal because they help you absorb certain vitamins, make your food taste good, and fill you up. Oils and Dietary Fats

What foods are in this group? Naturally OccurringAdded Fats EggsPastries MeatChips DairyFried Foods SalmonSalad Dressing AvocadoMayonnaise NutsButter SeedsMargarine Oils Tofu

Which fats are healthy? –Polyunsaturated fats or Omega-3’s: vegetable oils, salmon, fish oils, nuts, flaxseeds –Monounsaturated fats: canola oil, olive oil, avocado, nuts Limit: –Saturated fats: butter, whole milk, fatty meat, ice cream Avoid: –Trans fat: fried foods such as french fries or donuts, some bakery products, margarine Oils and Dietary Fats

Fluids Along with healthy eating, you should be drinking plenty of fluid to prevent dehydration. –Dehydration is when your body doesn’t have enough fluid. –Thirst often means that your body is already dehydrated. You should drink fluids (such as water) regularly so that you do not become dehydrated.

How much do I need? –You should drink at least 64 ounces, or 8 glasses of fluids everyday. –You will need more if you are playing sports, exercising, or if it is hot outside. What counts as a fluid? –Water, milk, juice, soda (without caffeine), and popsicles. Sports drinks also count, but only have them if you are sweating a lot. –Drinking water is the best way to hydrate your body throughout the day. Fluids

Physical Activity Why do we need it? –Physical activity helps you feel better, improve your overall fitness, boost your self-esteem, and manage your weight. –Moderate physical activities include walking, dancing, and bicycling. Vigorous activities include running, basketball, fast bicycling, aerobics and swimming. –As part of balancing a nutritious diet and healthy lifestyle, do moderate or vigorous physical activity for 60 minutes a day most days of the week.

What about Snacks? Snacking between meals can be a great way to keep up your energy level. Snacks such as fruit, baby carrots, yogurt, string cheese, pretzels, cheese and crackers, peanut butter and celery, energy bars, popcorn, granola bars, trail mix, or cereal are healthy choices. Pack healthy snacks to have during the day.

What about Treats? Everyone has a favorite treat…. Some popular treats include ice cream, frozen yogurt, cookies, cake, chips, chocolate, and french fries. If you are having a food craving… Don’t deprive yourself! Treats are something that you should have every once in a while for dessert or as a snack.

Tips for a Healthier You: Aim for 3 meals per day. Eat when you are hungry, stop when you are full. Choose a variety of foods-don’t eat the same thing everyday. Select fruits and vegetables that are from different colors of the rainbow. Eat foods from at least 3 food groups at meal times.

Breakfast Ideas Cereal with milk and a piece of fruit Whole grain bagel with peanut butter and a glass of juice Eggs, whole grain toast, and a glass of milk Yogurt with granola and raisins mixed in

Lunch Ideas Sandwich made with lean deli meat (turkey/chicken), tuna, or egg salad, and piece of fruit Salad with grilled chicken and a yogurt Peanut butter and jelly on a whole grain bagel with milk Hamburger, veggie burger, or grilled cheese on a whole grain bun or bread, with lettuce and tomato

Dinner Ideas Whole wheat pasta with meat sauce and a salad Grilled chicken with a baked potato and veggies Tofu and veggie stir fry with brown rice

Remember, it’s all about balance! Balance is the key to healthy nutrition –Balance a variety of foods from all of the food groups throughout the day –Balance healthy meals and snacks with occasional treats –Balance nutrition with fun physical activity