2. NUTRITION AND SPORTS

3. What would you Eat? -Big Mac -Fries -Coke -Spaghetti -Whole wheat bread -Skim Milk -Pizza -Chips -Bar -Milkshake

4. WHY SHOULD WE EAT HEALTHY? Nutrition plays role in: Weight loss/gain Increase in muscle tone Increased cardiovascular exercise Increase in muscle size and endurance IE: good car good fuel

5. CARBOHYDRATES Primary fuel source for the body Used by all body tissue for energy to function Two different types: simple/ complex Simple: short term energy Complex: long term energy

6. Carbohydrates Foods with Simple Carbs: Cookies, pies, sweets, sugar cereals Foods with Complex Carbs: Rice, Pasta, whole-wheats, and brans

7. FATS Helps build tissue cells Production of hormones (growth, testosterone) Joint Lubrication Brain function

8. Fats Foods with Fats: Nuts, Seeds, Cheese, Milk Meats, Butter, Egg Yolks, Fried Foods

9. PROTEINS Required for: Metabolism Blood Formation Oxygen transport Building muscle Tissue and Strength

10. PROTEINS Foods High in Proteins: Skinless Chicken Egg Whites Fish Low fat Milk and Dairy

11. RECOMMENDED SERVINGS Dairy: 3-4 Breads and Cereals: 3-5(8) Meat and Poultry: 2 Fruits and Veggies: 4-5 (10) Handout

12. PRE-COMPETITION MEALS Should mostly be carbohydrates, with little fat and protein Examples: pasta, rice, cereal Large Meal: 3-4 hours prior to game Small Meal: 2-3 hours prior to game Small Snack/Liquid Meal: 1-2 hrs.

13. PRE-COMPETITION DRINKS Drink extra fluids the day before (4-8) Drink up to 1L 2 hours prior to event Drink 1 cup 5-10 mins. prior to event For Short Duration Events (track) drink small quantities throughout the day. Don’t eat new or sugary meals/snacks prior to competition

14. HYDRATION Most important Nutrient Used for every process in the body Body is 60% H2O Muscle is 70% H2O Blood is 90% H2O

15. WATER Muscle (70%) What happens when not enough water? Blood (90%) How do nutrients, oxygen get to various organs and cells? How does the body excrete wastes?

16. CALORIES What is a Calorie? Where we get our energy The energy that is used when we exercise 3500 = 1 pound Food Labels (bar, chips, milk, eggs)

17. Discussion Should there be junk food or unhealthy foods served in cafeterias and vending machines with the school?

18. Discussion Should there be a “food rehab” clinic for those with excess weight problems? Should all foods have a detailed label describing the nutritional information?

19. Outdoor Kitchen Planner Groups of 3 Plan a meal to be cooked on one burner Must contain all 4 food groups