Grains * Examples: Whole Grains may reduce Cereals Breads Crackers Rice Pasta Whole Grains may reduce risk of heart disease. constipation Aid in fetal development Contain B vitamins: help release energy from protein, fat, and carbohydrates. healthy nervous system

Vegetables More dark green veggies More orange veggies More dry beans Broccoli, spinach, leafy greens More orange veggies Carrots, sweet potatoes More dry beans Pinto, kidney, lentils Health Benefits: reduce risk of heart disease protect against certain cancers rich in potassium = lower blood pressure, contain dietary fiber, folate (folic acid), vitamin A, and C.

Fruits Eat a Variety Choose: fresh, frozen, canned, dried Go easy on fruit juices Health Benefits: reduce risk of heart disease and certain cancers contain potassium, dietary fiber, vitamin C, and folate. Vitamin C = growth and repair of all body tissues

Oils Minimal use Sources: fish, nut, vegetable sources Choose polyunsaturated (PUFA) or monounsaturated (MUFA) fats. PUFAs contain "essential fatty acids.“ MUFAs and PUFAs found in fish, nuts, and vegetable oils do not raise LDL ("bad") cholesterol levels in the blood

Milk low fat or fat free milk and yogurts Health Benefits: improved bone health, and reduce risk of osteoporosis. Calcium for bones and teeth, maintains bone mass Potassium Vitamin D maintains proper levels of calcium and phosphorous

Meat & Beans Choose low fat Choose fish, beans, peas, nuts and seeds Health Benefits: include protein, B vitamins iron: carries oxygen Zinc: helps immune system functions Magnesium: builds bones and release energy from muscle.

ChooseMyPlate based on 2010 Dietary Guidelines for Americans to help consumers make better food choices. designed to remind Americans to eat healthfully; illustrates the five food groups using a familiar mealtime visual, a place setting. ChooseMyPlate.gov

ChooseMyPlate: Fruit Key message: How Much?? Girls 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?? How to Count Fruit Servings - Food Groups - ChooseMyPlate.gov - USDA

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? How to Count Vegetable Servings - Food Groups - ChooseMyPlate.gov - USDA

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/food-groups/grains-counts.html

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?

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

Pre-game Meal Plan Eat the meal at least three hours before an event. Starch is easy to digest and helps steady the levels of blood sugar. Consume only moderate amounts of protein. Protein foods take longer to digest than starch. And high-protein meals may lead to increased urine production, which can add to dehydration. Limit fats and oils. They take too long to digest. Restrict sugary foods. Sweets can cause rapid energy swings in blood sugar levels and result in low blood sugar and less energy. Avoid foods and drinks that contain caffeine. Caffeine stimulates the body to increase urine output, which can contribute to dehydration problems, and a full bladder can be very uncomfortable. Watch out for foods that produce gas. Remember to drink plenty of fluids with your pregame meal.

Pre-game Meal Examples (morning event) Cereal (avoid highly sweetened cereals) Banana slices Milk (low-fat or skim) Toast/jam Pineapple juice* Water Meal 2 Pancakes (limit butter and syrup) Applesauce Milk (low-fat or skim) Grape juice* Water

Pre-game Meals (afternoon, evening event) Turkey sandwich/bread and lettuce Apple Milk (low-fat or skim) Tomato juice* Water Meal 4 Spaghetti/tomato sauce Bread Milk (low-fat or skim) Orange juice* Water

Foods to Avoid! Candy, sugar, honey After an initial rise, your blood-sugar level can actually drop below normal, resulting in a sudden feeling of tiredness or fatigue. Tea, coffee, chocolate, cola Fried foods, high-fat meats, fats, oils, gravies, sour cream, etc. Fat digests slowly and therefore stays in the stomach longer. Some raw fruits, vegetables, popcorn, nuts, dry beans and peas Any new food Don't experiment with new foods right before an event. If you experience any adverse reactions, your body has little time to recover. Fruit-flavored drinks Many drinks contain little fruit juice and a lot of sugar. Read the label.

Post Game Meal Eat carbs for rapid recovery After hard exercise, consume 0.5 to 0.75 g carb/lb*– EAT as soon as tolerable 0 - 30 minutes post-exercise next meal: 1 - 2 hours post-exercise Snacks : Every 2 hours for 6 hours

Recovery choices Carb (g) + Pro (g) Yogurt, flavored, 8 oz 40 10 Weight (lb) Carbs (g) 100 75 150 115 200 150 Carb (g) + Pro (g) Yogurt, flavored, 8 oz 40 10 Trail mix (raisins, granola, nuts) 40 10 Cheerios w/ milk 50 12 Pasta, 2 cups + meat sauce 80 20 #8. RECOVERY CHOICES should include a foundation of carbs with protein as the accompaniment. Enjoy some yogurt, trail mix, cereal with milk, or pasta with meat sauce. You need not purchase engineered sports foods; standard foods work fine! Nancy Clark, MS, RD