2. Grains * Examples: HEALTH BENEFITS Cereals Breads Crackers Rice Pasta
Reduce the risk of heart disease.
reduce constipation
Aid in fetal development
Contain B vitamins, riboflavin, and niacin that help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system

3. Vegetables More dark green veggies More orange veggies More dry beans
Broccoli, spinach, leafy greens
More orange veggies
Carrots, sweet potatoes
More dry beans
Pinto, kidney, lentils
Health Benefits:
reduce risk for heart disease
may protect against certain types of cancers
rich in potassium that may lower blood pressure,
important sources nutrients, potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

4. Fruits Eat a Variety Choose: fresh, frozen, canned, dried
Go easy on fruit juices
Health Benefits:
reduce risk for heart disease and certain types of cancer
many essential nutrients, including potassium, dietary fiber, vitamin C, and folate (folic acid).
Vitamin C is important for growth and repair of all body tissues

5. Oils Minimal use Sources: fish, nut, vegetable sources
Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats.
PUFAs contain some fatty acids that are necessary for health—called "essential fatty acids.“
MUFAs and PUFAs found in fish, nuts, and vegetable oils do not raise LDL ("bad") cholesterol levels in the blood

6. Milk Go low fat or fat free milk and yogurts
Lactose intolerant? Try lactose free products
1 cup = 1 ½ oz natural cheese
Health Benefits:
improved bone health, and may reduce the risk of osteoporosis.
Calcium is used for building bones and teeth and in maintaining bone mass
rich in potassium may help to maintain healthy blood pressure
Vitamin D functions in the body to maintain proper levels of calcium and phosphorous

7. Meat & Beans Choose low fat
Choose from fish, beans, peas, nuts and seeds
Health Benefits:
include protein, B vitamins: help release energy & help build nervous system(niacin, thiamin, riboflavin, and B6),
iron,: carries oxygen
Zinc: helps immune system functions and
Magnesium: used in building bones and release energy from muscle.

8. ChooseMyPlate
based on 2010 Dietary Guidelines for Americans to help consumers make better food choices.
designed to remind Americans to eat healthfully;
illustrates the five food groups using a familiar mealtime visual, a place setting.
ChooseMyPlate.gov

9. ChooseMyPlate: Fruit Key message: How Much?? Girls
Make half plate fruits and Veggies
How Much??
Girls
9-13 years old = 1 ½ cups**
14-18 years old = 1 ½ cups**
Boys
14-18 years old = 2 cups**
What’s a cup??
How to Count Fruit Servings - Food Groups - ChooseMyPlate.gov - USDA

10. ChooseMyPlate: Vegetables
Key Message: Make half your plate fruits and vegetables.
How Much?
Girls years old=
2½ cups**
Boys years old=
3 cups**
What counts as a cup?
How to Count Vegetable Servings - Food Groups - ChooseMyPlate.gov - USDA

11. ChooseMyPlate: Grains
Key Message:Make at least half of your grains whole grains
How much?
Girls years old =
6 ounce equivalents**
3 ounce equivalents(whole grain)
Boys years old=
8 ounce equivalents**
4 ounce equivalents(whole grain)
What’s an ounce?

12. ChooseMyPlate: Protein
Key message: Go Lean!
How much?
Girls years old =
5 ounce equivalents**
Boys years old =
6 ½ ounce equivalents**
What counts as ounce?
USDA's MyPlate.gov - What counts as an ounce equivalent in the Protein Foods Group?

13. ChooseMyPlate: Dairy
Key Message:Switch to fat-free or low-fat (1%) milk.
How much
Girls years old=3 cups
Boys years old = 3 cups
What Counts as cup?
How to Count Dairy Servings - Food Groups - ChooseMyPlate.gov - USDA

14. Pre-game Meal Plan Eat the meal at least three hours before an event.
Starch is easy to digest and helps steady the levels of blood sugar.
Consume only moderate amounts of protein.
Protein foods take longer to digest than starch. And high-protein meals may lead to increased urine production, which can add to dehydration.
Limit fats and oils. They take too long to digest.
Restrict sugary foods.
Sweets can cause rapid energy swings in blood sugar levels and result in low blood sugar and less energy.
Avoid foods and drinks that contain caffeine.
Caffeine stimulates the body to increase urine output, which can contribute to dehydration problems, and a full bladder can be very uncomfortable.
Watch out for foods that produce gas.
Remember to drink plenty of fluids with your pregame meal.

15. Pre-game Meal Examples (morning event)
Cereal (avoid highly sweetened cereals) Banana slices Milk (low-fat or skim) Toast/jam Pineapple juice* Water
Meal 2
Pancakes (limit butter and syrup) Applesauce Milk (low-fat or skim) Grape juice* Water

16. Pre-game Meals (afternoon, evening event)
Turkey sandwich/bread and lettuce Apple Milk (low-fat or skim) Tomato juice* Water
Meal 4
Spaghetti/tomato sauce Bread Milk (low-fat or skim) Orange juice* Water

17. Foods to Avoid!
Candy, sugar, honey After an initial rise, your blood-sugar level can actually drop below normal, resulting in a sudden feeling of tiredness or fatigue.
Tea, coffee, chocolate, cola
Fried foods, high-fat meats, fats, oils, gravies, sour cream, etc. Fat digests slowly and therefore stays in the stomach longer.
Some raw fruits, vegetables, popcorn, nuts, dry beans and peas
Any new food Don't experiment with new foods right before an event. If you experience any adverse reactions, your body has little time to recover.
Fruit-flavored drinks Many drinks contain little fruit juice and a lot of sugar. Read the label.

18. Post Game Meal Eat carbs for rapid recovery
After hard exercise, consume 0.5 to 0.75 g carb/lb*–
EAT as soon as tolerable minutes post-exercise
next meal: hours post-exercise
Snacks : Every 2 hours for 6 hours

19. Recovery choices Carb (g) + Pro (g) Yogurt, flavored, 8 oz 40 10
Weight (lb) Carbs (g)
Carb (g) + Pro (g)
Yogurt, flavored, 8 oz
Trail mix (raisins, granola, nuts)
Cheerios w/ milk
Pasta, 2 cups + meat sauce
#8. RECOVERY CHOICES should include a foundation of carbs with protein as the accompaniment. Enjoy some yogurt, trail mix, cereal with milk, or pasta with meat sauce. You need not purchase engineered sports foods; standard foods work fine!
Nancy Clark, MS, RD