Reasons to Eat Healthy  1. Help the immune system  2. Have more energy  3. Focus better throughout the day  4. Helps get better grades

Food Groups  It may be hard while in school to eat healthy but you need to get all these food groups in to have a healthy diet.

The Most Important Meal  Breakfast ~ Wakes your body up ~ Gets your brain to start functioning ~ Gives you the energy you need ~ Help with weight control

Snacking  Instead of eating chips or cookies as a snack grab these to fill the void in your stomach.  ~ Fruit  ~ Yogurt  ~ Granola bar  ~ Vegetables

Lunch  Would be good to have a salad  Nothing to heavy because you do not want to get tired for the rest of the day  Should be simple and sweet  Don’t forget the fruit!  Brown bagging your lunch is healthier than buying it anywhere else

Dinner Eat it at the dinner table Good time to sit and talk with parents Should have most of the food groups in it

Activities and Eating Healthy  Eating the right foods and exercise have a direct correlation for success.  The better you eat  The better the exercise will be

Importance of Carbs  If you do not eat right You will run out of carbohydrates to fuel the body Break down protein and use them for energy You will become dehydrated quicker if you do not eat enough carbohydrates.

Foods Full Of Carbs  Breads  Potatoes  Spaghetti  Gatorade/Powerade

Proteins  Proteins help build up muscles to use in all activities  Will be used as a backup energy source if carbohydrates run out  Use 10-15% in high intensity long activities

Foods with Protein  Red meat  Dairy  Fish  Poultry  Eggs

Vitamins & Minerals  Athletes need these to stay on top of their game  They help with your immune system and everyday nerve function

Mostly needed minerals  Iron  Calcium  Magnesium  Zinc  Potassium  Sodium  Top foods for these Iron ~ Red meats, liver Calcium ~ Broccoli, Brussel sprouts Magnesium ~ Tofu, Wheat germ Zinc ~ Oysters, Turkey Potassium ~ Milk, Banana Sodium ~ table salt

Valuable Vitamins  Vitamin A  Vitamin E  B complex  Vitamin C  These help vision and cell development  Antioxidant  Help against free radicals created by exercising  Exercisers need more than regular people

 Vitamin A only found in animal products  Vitamin E is in all nuts  Vitamin C in tomato and spinach

Food and Sports  Playing sports at high levels you need to refuel your body  Eating right will make you play harder and last longer  You will be able to play longer with out getting dehydrated  You will be quicker and stronger than opponents who do not eat right

The Perfect Combination  A good website about nutrition mid.gov/ mid.gov/