“Eat and Run!” Presented August 30, 2005 St. Bede Cross-Country Team Julie Sherbeyn – Health & Wellness Instructor

2000 Dietary Guidelines A im for fitness  Aim for a healthy weight.  Be physicall active each day. B uild a healthy base  Let the Pyramid guide your food choices.  Eat a variety of grains daily, especially whole grains.  Eat a variety of fruits and vegetables daily.  Keep foods safe to eat. C hoose sensibly  Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.  Choose beverages and foods to moderate your intake of sugars.  Choose and prepare foods with less salt.  If you drink alcoholic beverages, do so in moderation.

Fig. 6.2: The food guide pyramid ©2001 Wadsworth, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark used herein under license.

The Mediterranean diet ©2001 Wadsworth, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark used herein under license.

Biochemistry… Energy Sources  Carbohydrate  Fat  Protein Fat metabolism  Ketosis Catabolism  Positive and Negative nitrogen balance

How much? Carbohydrate 55-60% Fat 30%  Saturated < 10% Protein 10-15%  Most adults - 0.8g/kg BW  Nonvegetarian endurance athletes – 1.2 to 1.4g/kg BW  Nonvegetarian strength athletes – 1.6 to 1.7g/kg BW  Vegetarian endurance athletes – 1.3 to 1.5g/kg BW  Vegetarian strength athletes – 1.7 to 1.8g/kg BW (Body Weight in pounds / 2.2 = kg BW)

Energy Balance… Input is energy consumed as calories from food. Output is energy expended at rest, eating, and in activity. energy in = energy out: weight change energy in > energy out: weight energy in < energy out: weight

WATER!!! Hot conditions Cold conditions Exercise capacity Prehydration Posthydration

References: Johnson, R., Kennedy, E. The 2000 Dietary Guidelines for Americans: What are the changes and why were they made? Annual Editions: Nutrition 04/05, 16 th ed. Dubuque, IA: McGraw- Hill/Dushkin, Hales, D. An Invitation to Health, 11 th ed. Belmont, CA: Wadsworth Thomson Learning, Thompson, J. and Manore, M. Nutrition: An Applied Approach, San Francisco, CA: Pearson Education Benjamin Cummings, McArdle, W., Katch, F., and Katch, V. Exercise Physiology: Energy, Nutrition, and Human Performance, 3 rd ed. Philadelphia, PA: Lea & Febiger, 1991.