1. Eating for Excellence Winning with Nutrition 4-H Sports Nutrition Program

2. Objectives Create a healthy plate Identify and provide examples of each food group Identify the importance and functions of carbohydrates, proteins and lipids Calculate the amounts of carbohydrates, protein and lipids needed Identify main functions of calcium, iron, vitamin C and B vitamins

3. MyPlate

4. Key Messages Enjoy your food, but eat less Avoid oversized portions Make half your plate fruits & vegetables Switch to fat-free or low fat milk Make at least half your grains whole grains Compare sodium in foods and choose foods with lower numbers Drink water instead of sugary drinks

5. Orange Group - Grains Need 6 oz. per day Make ½ grains whole grains! 1 oz = – 1 slice of bread – ½ cup cooked pasta – 1 cup ready-to-eat cereal Can you name examples of grains?

6. Green Group - Vegetables Fill ½ of your plate with vegetables and fruit Minimum needed – 2 cups Naturally low in fat and cholesterol Examples of your favorite vegetables

7. Red Group - Fruits Fill ½ of your plate with fruits and vegetables Need – 1 ½ - 2 cups each day 1 cup = 1 medium banana or apple Low in fat, sodium and calories Name some examples!

8. Blue Group - Dairy Minimum needed – 3 cups 1 cup = – 1 cup milk or yogurt – 1 oz. cheese Rich in calcium What if someone can’t drink milk?

9. Purple Group - Protein Minimum needed – 5 oz. Try seafood twice a week 1 serving = – 1 oz. meat – ¼ cup of beans – 1 egg – 1 Tbsp peanut butter Provide B vitamins, vitamin E, iron, zinc and magnesium

10. Oils and Fats Not a food group Sources: plants, fatty fish, nuts and seeds Eat sparingly!

11. Macronutrients Nutrients needed in larger amounts Carbohydrates Protein Fats

12. Carbohydrates Sugars, fibers and starches Supply energy needed to be active Found mainly in grains, fruits and dairy foods 50-60% of calories should come from carbohydrates

13. Protein “Building blocks” of your body Help build, maintain and restore muscles and tissues Found in meats and beans, dairy foods and a little in vegetables 12-15% of calories should come from protein

14. Fat Insulates organs Provides fuel for endurance 25-30% of calories should come from fat No-fat foods are not always best!

15. Micronutrients Nutrients needed in smaller amounts Calcium Iron Vitamin C B Vitamins

16. Calcium What foods contain calcium? What does calcium do?

17. Iron A mineral that helps body transport oxygen Muscles and brain cannot function well without enough oxygen in blood What foods contain iron?

18. Vitamin C Helps the body heal faster Antioxidant – helps combat stress on body What foods have Vitamin C?

19. B Vitamins Help body turn food into energy Lack of B Vitamins = low energy What foods contain B vitamins?

20. Scenario #1 Phillip is a freshman trying out for the football team. He wants to be sure to eat enough protein so that he builds enough muscle to be a linebacker. He needs 3,000 calories a day with 15% protein. How many calories of protein does he need every day?

21. Answer #1 3,000 x 0.15 = 450 calories

22. Scenario #2 Victoria is on the cross-country team. She runs 25 miles a week and needs lots of carbohydrates to maintain her energy. She needs 2,400 calories with 60% of them from carbohydrates. How many calories from carbohydrates does Victoria need?

23. Answer #2 2,400 x 0.60 = 1,440 calories

24. Scenario #3 Ariel is on the swim team. She competes in the one-mile event. She eats about 2,200 calories a day and needs to get about 25% of her calories from fat. How many calories from fat does Ariel need?

25. Answer #3 2,200 x 0.25 = 550 calories

26. Remember… The foods you put in your body affect your athletic performance. “Junk in” = low performance!

27. Maintain a healthy lifestyle by: Building a healthy plate Cutting back on foods high in solid fats, added sugars and salt Eating the right amount of calories for you Being physically active your way