1. Copyright © 2014 K.Musselman

2. Why Nutrition? Nutrition impacts many different parts of our lives, such as Our health Energy Weight Performanc e as athletes We want to look and feel our best Most of us have “ healthy ” and “ unhealthy ” eating habits Learning proper nutrition helps us maintain and / or improve our health Copyright © 2014 K.Musselman

3. What are the factors? What determines how a person ’ s body looks, or a person ’ s body shape? Heredity ( length of bones, width of shoulders, muscle definition, etc.) Posture and Height Amount of body fat Muscle Tone Which ones can we influe nce? Copyright © 2014 K.Musselman

4. June 2, 2011 MyPlate replaced the MyPyramid image as the government’s primary food group symbol as an easy-to- understand visual cue to help consumers adopt healthy eating habits consistent with the 2010 Dietary Guidelines for Americans Copyright © 2014 K.Musselman

5. ChooseMYPLATE.gov Copyright © 2014 K.Musselman

6. MyPyramid Groups Grain Group Nutrients: Minerals (iron, magnesium…), Carbohydrates, Fiber, Vitamin B Benefits: Foods from the grain group provide energy and fiber. Dietary Guideline: Make half your grains whole grains. Fruit Group Nutrients: Fiber, Vitamins, Minerals, Simple Carbohydrates, Benefits: helps growth, heals cuts and scrapes, and provides fiber Dietary Guideline : Choose fruits that are a variety of colors. Copyright © 2014 K.Musselman

7. Vegetable Group Nutrients: Minerals, Carbohydrates, Fiber, Vitamins (folate) Benefits: provides fiber, helps fight infection, helps cuts and scrapes heal, prevents stroke and heart disease. Dietary Guideline : Choose vegetables in a variety of colors. Choose whole veggies more than juice. Protein Nutrients: Minerals, Protein, Vitamin B, Vitamin E Benefits: Builds Muscle Dietary Guideline : Choose lean meats and poultry. Copyright © 2014 K.Musselman

8. Dairy Group Nutrients: Minerals (calcium and potassium), Protein, Vitamin D, Fat, Benefits: Provides calcium needed to make strong bones and teeth, a critical nutrient during adolescence. Dietary Guideline : Choose fat-free or low- fat options in this group. Copyright © 2014 K.Musselman

9. Putting foods in their groups… Put the foods listed on the next slide where they would belong on YOUR plate. Copyright © 2014 K.Musselman

10. Foods to Consider MANGO CANTELOPE STRAWBERRIES PEANUT BUTTER PITA KIWI PAPAYA MOZZARELLA CHEESE ARUGULA MILK SNOW PEAS FRENCH FRIES SUNFLOWER SEEDS BUTTERNUT SQUASH BANANAS EGGS POPCORN BUTTER SPINACH YOGURT BAGEL ORZO LINGUINI RICE CAKES ALMONDS BROWN RICE CEREAL ZUCCHINI OATMEAL TOFU SHRIMP CORN CHEDDAR CHEESE GRITS TUNA FISH SPAGHETTI BLACK BEANS GRANOLA BAR CLAMS BLACK BEANS TOMATOES PEACHES PANCAKES CHICKEN AVOCADO PUDDING BEETS OKRA GRAPES ALMOND MILK SALMON Copyright © 2014 K.Musselman

11. 10 TIPS to a great plate! 1. Balance Calories Find out how many calories YOU need for a day as a first step in managing your weight. www.choosemyplate.gov has tools to help you figure out your calorie levelwww.choosemyplate.gov 2. Enjoy your Food, but eat LESS Eating too fast may lead to eating too many calories! Pay attention to hunger and fullness cues before, during, and after meals. It takes your stomach 20 MINUTES to tell your brain you’re full!! Copyright © 2014 K.Musselman

12. 3. Avoid Oversized Portions Use a smaller plate, bowl, and glass. When eating out, choose a smaller size option, share a meal, or take home part of your meal. 4. Foods to eat MORE often Vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These have the nutrients you need for your health—including potassium, calcium, vitamin D, and fiber. 5. Make HALF your plate FRUITS & Vegetables Choose red, orange, and dark green veggies. Add fruit to meals as part of a main or side dish or as dessert. Copyright © 2014 K.Musselman

13. 6. Switch to fat-free or low-fat (1%) milk They have the same amount of calcium & nutrients as whole milk, but fewer calories & less saturated fat! 7. Make HALF your grains WHOLE grains Substitute whole wheat bread instead of white bread, or brown rice instead of white rice. 8. Foods to eat LESS often High in solid fats, added sugars, and salt. Such as cakes, cookies, ice cream, candy, pop, pizza, and fatty meats like ribs, sausage, bacon and hot dogs. Use these foods as occasional treats, not everyday foods! Copyright © 2014 K.Musselman

14. 9. Compare SODIUM in foods Use the Nutrition Facts label to choose lower sodium foods. Select canned foods labeled “low sodium” “reduced sodium” or “no salt added” 10. Drink WATER instead of sugary drinks Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories. Copyright © 2014 K.Musselman