For a High School Field Hockey Team 11/26/2009LAS-HRS2632

 Observe serving size and number of serving per container  Check the amount of calories and the number of calories from fat  Percent Daily Values tell you how a food fits into your daily diet  Based off of a 2,000 calorie diet, will not be accurate for everyone 11/26/2009LAS-HRS Shop Smart- Get the Facts on Food Labels. American Dietetic Association November, 2009.

 5 percent or less is low for DV ◦ Low in total fat, sat fat, cholesterol, and sodium  20 percent or more is high ◦ High in vitamins, minerals, and fiber  Carbohydrates – sugar, starches, and fiber  Check ingredient list – listed in descending order by weight 11/26/2009LAS-HRS Shop Smart- Get the Facts on Food Labels. American Dietetic Association November, 2009.

 Carbohydrate ◦ Eat simple carbohydrates with little or no fiber  Simple carbohydrates are naturally occurring in foods ◦ Ex: Fruit & vegetables  Protein ◦ Eat some protein to give body extra boost during activity  Best to eat at lunch  Fat ◦ Avoid fat  Causes the body to hold food longer in the stomach, takes more time for body to receive nutrients 11/26/2009LAS-HRS Shop Smart- Get the Facts on Food Labels. American Dietetic Association November, 2009.

 Under an hour of exercise ◦ Water is best source  Over an hour ◦ Alternate sports drinks and water – sports drinks replenish electrolytes  During day before activity drink 24 fl ounces of water ◦ Avoid soda and juice  Every 30 minutes of continuous exercise drink 6-8 ounces of liquid ◦ Water or sports drinks 11/26/2009LAS-HRS Center for Nutrition in Sport and Human Performance. 27 November,

 Carbohydrates ◦ 1hour before eat1g/kg of carbohydrates ◦ Ex:130lb/2.2 =60kg  Eat a snack that has 60g of carbohydrates  Protein ◦ Want number to be small ◦ Ex: less than 3g protein  Fat ◦ 1 hour before eat little fat ◦ Number on food label should be small 11/26/2009LAS-HRS Volpe, S., Bernier, S., & Mohr, C. Fitness Nutrition For Special Dietary Needs. Human Kinetics, Champaigne Illinois: 2007.

 The ideal time to eat a snack is 45 minutes to 1 hour before your exercise ◦ This gives your body time to store the sugar for you to use during exercise  Eating less than 45 minutes before your exercise ◦ Causes the body to focus on digestion rather than providing energy for your muscles  Eating more than an hour before exercise ◦ Is less efficient for performance 11/26/2009LAS-HRS Volpe, S., Bernier, S., & Mohr, C. Fitness Nutrition For Special Dietary Needs. Human Kinetics, Champaigne Illinois: 2007.

 Eating 3-4 hours before you want carbohydrates, some protein, and liquid  Carbohydrates ◦ 3-4g/kg  Fat ◦ Low in fat  Protein ◦ Should have more protein at lunch ◦ Ex: Banana with peanut butter  Liquid ◦ Consume 24fl ounces of liquid throughout day 11/26/2009LAS-HRS Volpe, S., Bernier, S., & Mohr, C. Fitness Nutrition For Special Dietary Needs. Human Kinetics, Champaigne Illinois: 2007.

 Banana or apple  Graham crackers  Animal crackers  Wellness/sports bar  Canned fruit and applesauce  Trail mix – good variety, watch portion size  Don’t eat ◦ Pop tarts, candy – no good nutrients ◦ High sugar, fiber, protein, or fatty foods 11/26/2009LAS-HRS2632

 1. Shop Smart- Get the Facts on Food Labels. American Dietetic Association November,  2. Center for Nutrition in Sport and Human Performance. 27 November,  3. Volpe, S., Bernier, S., & Mohr, C. Fitness Nutrition For Special Dietary Needs. Human Kinetics, Champaigne Illinois: /26/2009LAS-HRS2632