1. |a basic guide to healthy eating |
Nutrition 101
|a basic guide to healthy eating |

2. Nutrition Basics Food = Fuel (energy)
Just as a car needs gas to run, your body needs food for energy
The better the gas you put in your car, the better it will run. The same goes for food and your body

3. Nutrition Basics Energy requirements High energy input (food)
The higher the energy demand, the higher energy good is needed
High energy activities require high amounts of energy
High energy input
(food)
High energy output
(activities)

4. Nutrition Basics What happens if energy needs are not met?
The body needs energy not only for activities, but for growing, repairing, reproducing, and many other essential life functions. If the energy needs are not met, the body will experience:
Loss of strength and endurance
The body breaks down muscle and essential body fat to use for energy
Feel tired throughout the day
Any energy available will be used for essential body functions, limiting how much is available for activities
More prone to illness and injuries

5. % of total energy intake
Nutrition Basics
Carbohydrates
Protein
Fats
% of total energy intake
(how much of your energy should come from each nutrient)
60-70
10-15
20-35
Major Roles
Best source of energy during activities
(Some) contains fiber, which helps with digestion and keeps you full longer
Builds and repairs muscle (tissues of the body)
Helps the body fight infection
Secondary energy source
Allow body to absorb fat-soluble vitamins
Provide the body with an energy store
Buffers the body from diseases

6. Food Guide & Nutrient Sources
Food groups often comprise one or more types of nutrients, making it easier to eat a healthy, well-balance diet.
Fruits & Veg
Grains
Dairy
Meat & Alt.
Carbs
Fat
Protein

11. Snacks Aim for 2 – 4 snacks a day
Each snack should have at least 2 food groups in it
Always include a serving from the Fruits & Vegetable food group

12. Meals You SHOULD have 3 meals each day
Each meal SHOULD include at least 3 of the 4 food groups
Always include at least one serving of:
FRUITS & VEGETABLES
GRAIN PRODUCTS
MEATS & ALTERNATIVE and/or MILK & ALTERNATIVES
CARBOHYDRATES
PROTEIN

13. Plate Rule To ensure proper nutrition, your plate should have:
½ the plate vegetables or fruit
¼ the plate lean meat or protein alternative
¼ the plate whole grains

14. When to Eat Get into a routine of eating 3 meals a day
Prevent hunger craving disasters by eating healthy snacks between meals
When you starve yourself for too long between meals, your body craves high fat, high salt foods
Frequent meals and snacks (every 2-3 hours) helps keep energy levels consistent throughout the day
CAUTION! If you are eating every 2-3 hours, portion control becomes important!

15. When to Eat
Small, healthy snacks between meals helps keep your blood sugar levels consistent
This means that your energy levels is also more consistent (aka no energy highs and lows, which lead to bad food choices)

16. Healthy Eating
FYI: it can take exposures to a food before trying it!

17. Pre-Workout Nutrition
Q: Why eat before exercise?
A: To ensure the body has an adequate energy supply to fuel athletes for activities

18. Pre-Workout Nutrition
Time Before Training
What to Eat
2-3 hours before
High-carbohydrate, moderate protein, low-fat MEAL
Follow the plate rule
1-2 hours before
Light meal/ snack with mostly carbohydrates, and a small amount of protein
< 1 hour before
Light carbohydrate snack
Could be a cup of juice or half of a piece of fruit

19. Pre-Workout Nutrition
Why do you need carbohydrates and protein before working out?
Carbohydrates turn to sugar (fuel) quickly
Protein slows down absorption
Make sure you leave time to digest
This ensures that you are actually able to use the fuel when you need it!

20. Pre-Workout Nutrition
Examples of pre-workout snacks (1-2 hours before):
Fruit and crackers
Peanut butter sandwich and a glass of fruit juice
Fruit smoothie
Cereal & milk & bananas
When on the go, grab:
Juice box and trail mix
A fruit and mini yogurt or some cheese
Sports bar (opt for homemade)

22. Nutrition During Exercise
Q: Why eat when training longer than an hour?
A: Because your energy stores are low/ depleted at this time
Reduce fatigue during training by providing the body with carbohydrates that can be used right away for energy

23. Nutrition During Exercise
Good rule to follow:
Eat g of carbohydrates PER hour of exercise lasting longer than minutes
Examples:
Bananas or other medium size fruit
3 fig newtons
1/3 cup dried apricots
1 small bagel
4-6 crackers
500 mL sports drink (opt for homemade drink recipe)

24. Recovery Nutrition Q: Why eat after training?
A: To replenish energy stores and fuel-up for your next workout (or activity that requires energy!)

25. Recovery Nutrition Good rule to follow:
Replenish your energy stores within 30 minutes of completing your workout/activity
Eat a snack that is carbohydrate rich with small amounts of protein
Example: chocolate milk, peanut butter& banana, fruit & greek yourt
A meal with carbohydrates and protein should be eaten within 2 hours of completing your activity (follow the plate rule)
This helps satisfy energy needs
Example: salad, grilled chicken and rice

26. Hydration Q: Why are fluids important? A: Because they…
Replace water loss during exercise
Help you avoid decreases in performance due to dehydration
Help maintain core body temperature
Provide electrolytes lost through sweat

27. Hydration Why are fluids important?
To replenish our electrolytes (Na, K, Cl, Mg, Ca)
Why are electrolytes important?
They are essential for heart, nerve and muscle function
When do fluids need to be replenished?
Must be replenished during exercise/activity longer than minutes, or in extreme heat

28. Hydration How much to drink and when: Time How much Fluids
2 hours before
2 cups
10-15 minutes before
1-2 cups
During (every minutes)
1/3 – 1 cup
After
1-3 cups

29. Homemade Sports Drink Recipe
500 mL unsweetened fruit juice
500 mL water
1.5 mL salt (1/3 tsp)
What will this provide you with nutrition-wise?
Electrolytes (fruit juice & salt)
Carbohydrates for energy
Hydration

30. Hydration vs. Fat Loss
Weigh yourself before and after you workout. Any weight loss is water loss!
It is impossible to lose fat that fast!
Replace 3 cups of fluids per lb. of weight (water) loss
Check your urine color to help determine if you are hydrated