Andrew Boudouris and Ryan Zyla. Assignment 5. Nutrition for Fitness. Qian Jia. Fall, 2015
|
|
- Diana Lester
- 5 years ago
- Views:
Transcription
1 000 Andrew Boudouris and Ryan Zyla Assignment 5 Nutrition for Fitness Qian Jia Fall, 2015
2 Medical and Health History Questionnaire How much do you weigh? 180 pounds How tall are you? 5 feet 8 inches Are you underweight, healthy, or overweight? Healthy Do you have any injuries or disabilities that prevent you from being active? If yes, please list. No Do you have any food allergies or intolerances? If yes, please list. Allergic to Seafood Do you smoke? If yes, how many packs per day? No Do you consume alcohol regularly? If yes, how many per week? About 10 drinks per week How many hours of sleep do you average each night? About 7 hours Do you have high blood pressure? No Does your family have a history of high blood pressure? Some of them Do you have diabetes? No Does your family have a history of diabetes? No Do you have any eating disorders? If yes, please list. No Do you have any eating restrictions? If yes, please list. Can't consume seafood Do you have high cholesterol? No Is there anything about your medical health that you would like to improve? If yes, please list. No Are you taking any steps to improve your medical health? If yes, please list. No
3 Lifestyle and Nutritional Habits Questionnaire How many meals do you eat every day/how often do you eat them? About 8 small meals every 2 hours Do you snack in between meals? Some of my meals are small snacks such as protein shake and apple Do you eat after dinner? I eat light carbs and usually a protein shake before bed Do you eat breakfast every day? Yes Do you tend to eat your meals fast or slow? Fast Do you eat a well-balanced diet including fruits and vegetables? Not really Do you eat meals that are well-balanced? I try to Do you read food labels? Yes Do you take supplements, vitamins or herbs? If yes, please list. A multivitamin Do you drink 8 glasses of water every day? If no, how many? Yes Would you say that you don t eat enough, eat enough, or overeat? Eat enough Is your diet high in sodium? Yes Is your diet high in refined sugar? No Is your diet high in fat? Yes Is there anything that you would like to change about your diet? If yes, please list. I'd like to incorporate more vegetables and fruits into my diet while eliminating fast foods and possibly cutting down on alcohol consumption. What are your short-term nutrition goals? Prepare meals better so I can have better quality meals.
4 What are your long-term nutrition goals? Eat a proper carb, protein, fat balanced diet in proportion to my lifting goals. FOOD LOG 1 Wednesday Food Intake: Breakfast: Egg white omelet with cheese: 158 calories, 48 calories of solid fats, 5g of saturated fat, 344 mg of sodium. Oatmeal, instant, plain: 101 calories, 62 mg of sodium. With water= 0 calories. Meal 2: Protein supplement powder, milk based 3 tablespoons: 121 calories, 21 empty calories, 2 calories of solid fats. Apple: 72 total calories, 1 mg sodium. Lunch: Grilled chicken club sandwich with bacon, lettuce, tomato, and mayonnaise(wendy's): 549 total calories, 58 empty calories, 43 calories of solid fats, 14 calories of added sugars, 5g of saturated fat, 1087 mg of sodium. Meal 4: Protein supplement powder, milk based 3 tablespoons: 121 calories, 21 empty calories, 2 calories of solid fats. Apple: 72 total calories, 1 mg sodium. Dinner: Turkey, white meat, roasted, skin eaten, three pieces: 247 total calories, 3g of saturated fat, 284mg of sodium. Pasta: 330 calories. Caesar Salad: 184 total calories, 14 empty calories, 13 calories of solid fats, 1 calorie of added sugar, 3g of saturated fat, 280mg of sodium. Meal 6: Cottage cheese small curd: 206 total calories, 76 empty calories, 76 calories of solid fats, 4g of saturated fats, 764mg of sodium. Protein supplement powder, milk based 3 tablespoons: 121 calories, 21 empty calories, 2 calories of solid fats. Saturday Food Intake: Breakfast: Egg, cheese and bacon on bagel: 669 total calories, 176 empty calories, 148 from solid fats, 28 from added sugars, 9g of saturated fat, 1737mg of sodium. Lunch: Subway Club Sandwich with turkey, ham, roast beef, lettuce, tomato: 343 total calories, 70 empty calories, 4g saturated fat, 1285mg of sodium. Dinner: 8 buffalo chicken wings: 588 total calories, 168 empty calories, 11g of saturated fat, 390 mg of sodium.
5 Meal 4: Regular potato chips: 291 total calories, 3g of saturated fat, 337 mg of sodium. Meal 5: Protein supplement powder, milk based 3 tablespoons: 121 calories, 21 empty calories, 2 calories of solid fats. Short Term Goals: Better meal preparation and eating more vegetables and fruits. Long Term Goals: Identify and incorporate a proper diet with accordingly balanced carbohydrate, protein, and fat levels adjusted towards my bodybuilding goals. Motivations: My only real motivation comes from myself. I used to be extremely physically fit when I was active playing sports and then early into my college career I was very into weight lifting. I have gotten pretty lazy over the past year and a half and now I want to get back into the zone. My motivation comes from within and is all I need to succeed. Nutritional Misconceptions: A lot of people claim that loading up on carbohydrates is a great way for athletes to perform well. A common misconception, one that I hope to avoid, is eating more calories in carbohydrates than you can burn off in performance which results in the carbohydrates turning into fat. Barriers: I live in a house at school so I end up cooking a lot more than I eat at the school cafeteria which I have 60 total swipes for the semester. With this said, I am a pretty broke college student, so affordability takes presence over the healthy options. Past Nutritional Programs: Nothing specific.
6
7
8 Client Analysis Based on my interpretation of the dietary analysis, I believe that Ryan might be closer to his dietary needs than he thinks. For a 21 year-old, college student, he is seems to be very healthy. There are only a few small tweaks that could be made and they are related to his macronutrient balance, his sodium intake and potential vitamin deficiency. His diet is almost adequate to meet the minimum needs for nutrients. When he eats bigger meals, he has a good balance of each food group. Ryan s calorie control is great and includes enough energy to achieve and maintain a healthy body weight. He tends to eat all of the food groups in moderation without going overboard. Ryan eats a great variety of dairy foods and foods high in protein, but lacks variety in his fruit and vegetable consumption. Weaknesses in current nutrition Lacking fruits and vegetables High fat intake High sodium intake Low carbohydrate intake Deficiencies in vitamins and minerals Strengths in current nutrition High in protein Good portion control Good meal spacing Good variety of foods Short Term Goals: Better meal preparation and eating more vegetables and fruits. Long Term Goals: Identify and incorporate a proper diet with accordingly balanced carbohydrate, protein, and fat levels adjusted towards my bodybuilding goals. I think that Ryan s short term goal is right on the money. Better meal preparation will help him cut down on some of the foods that are high in fat and high in sodium and will introduce more fruits and vegetables in to each meal. For Ryan s long term goals, I think that adjusting his carbohydrate intake with the help of more fruits and vegetables will give him his desired macronutrient balance and allow him to succeed in his bodybuilding goals because of
9 carbohydrates integral role in anaerobic exercise. While Ryan s average protein intake is 25.5% (10-35%), his average carb intake of 37.5% (45-65%) and fat intake of 37% (20-35%) taking him outside of the recommendations. When you add more fruits and vegetables to a diet, they mostly increase the carbohydrate intake and help lower the protein and fat ratios. I believe that if Ryan incorporates more fruits and vegetables, he will be able to meet his macronutrient balance that will also meet the needs of his anaerobic workouts because carbs are the primary energy source during high-intensity workouts, they are protein sparers, and they are necessary for proper brain function. I would recommend your macronutrient intake be 50-55% carbs, 25 to 30% protein, and about 25% fat. There are three key times when your carbohydrate intake best assist you with your lifting goals, before, during, and right after. Carb loading is a technique used by most athletes and can be within 4 hours of working out or competition. This pre-workout meal should be full of simple carbs to fill up the glycogen stores in your muscles. Adding carbs during can also have a huge impact. During your higher intensity workouts, try adding a sports drink with g of carbs. Although this will not offset what you use during exercise, it will help you spare your carbohydrate stores and will help maintain blood sugar levels which prevents fatigue and limits the catabolic affect of cortisol. Adding carbs within 45 mins to and hour after your workout is a fantastic idea. As you workout, your blood sugar drops and the stress hormone cortisol kicks in to bring your blood sugar level back to normal; however, in order for cortisol to do this, it must break down protein in the body which means that it breaks down your muscle. Eating carbs right after your workout negates the affects of cortisol and this spike in blood sugar triggers insulin
10 production. As insulin is introduced, our cells become more receptive to sugar and protein which promote recovery and growth. It is very important that the carbs that you add post workout are high on the glycemic index because the faster your blood sugar spikes, the faster the affects of cortisol stop and the faster the affects of insulin start. Try eating foods like cheerios or bananas to spike your blood sugar. Meeting the muscle s demands for nutrients during all three phases will give you the best chance for successful muscle growth. I also noticed and few nutrient deficiencies in both days of the food log. Calcium, potassium, and magnesium where all lacking. Calcium is vital for bone and pivotal in nerve transmission and muscle contraction. Broccoli would be a great vegetable to add to increase calcium intake. Potassium is required for fluid balance and membrane potentials. Many types of fresh fruit like bananas are high in potassium. Magnesium helps muscles relax and assists in the release of energy from food. Tofu, cashews, and spinach would be great to add to increase magnesium levels. Vitamins C, D, and K were also low each day. Vitamin C is an anti-oxidant and promotes immune function. Citrus fruits are a great source of vitamin C. Vitamin D helps maintain blood calcium levels and calcium absorption. Fish has a ton of vitamin D, but since Ryan has a seafood allergy, I would recommend adding milk instead. Vitamin K helps with blood clotting and bone formation. Green leafy vegetables like kale and spinach will really boost your vitamin K. Although Ryan takes a multi vitamin and with it may not have any deficiencies, the goal is to get all of your nutrition from food.
11 FOOD LOG 2 Sunday Food Intake: Breakfast: 1 cup of water, 2 Large Scrambled Eggs (no milk added), 1 Regular Bagel, 1 cup of Oatmeal, 2 tablespoons of cream cheese Lunch: 1 cup of water, 2 slices of whole bread, 2 pieces of ham, 2 slices of American cheese, 1 cup of blueberries, 1 apple Dinner: 12 ounces of grilled chicken, 1 cup of peppers, 1 cup of brown rice, 1 apple, 2 cups of water Snacks: 2 protein shakes (gold standard 100% whey), 6 cups of water Tuesday Food Intake: Breakfast: 2 cups of water, 2 Large Scrambled Eggs (no milk added), 1 Regular Bagel, 2 cups of oatmeal with peaches added, 1 tablespoon of cream cheese Lunch: 2 cups of water, 2 slices of whole bread, 2 slices of ground turkey, 2 slices of American cheese, 1 apple, ½ cups of raw carrots Dinner: 2 cups of water, 8 ounces of strip steak, 1 cup of peppers, ½ cup of green beans, 2 cups of brown rice Snacks: 1 protein shakes (1 scoop of creatine added), 3 cups of water, 1 individual personal size bag of potato chips
12
13
14 Client Re-analysis Based on my interpretation of the dietary analysis, I believe that Ryan might be closer to his dietary needs than he thinks. For a 21 year-old, college student, he is seems to be very healthy. There are only a few small tweaks that could be made and they are related to his macronutrient balance, his sodium intake and potential vitamin deficiency. His diet is almost adequate to meet the minimum needs for nutrients. When he eats bigger meals, he has a good balance of each food group. Ryan s calorie control is great and includes enough energy to achieve and maintain a healthy body weight. He tends to eat all of the food groups in moderation without going overboard. Ryan eats a great variety of dairy foods and foods high in protein, but lacks variety in his fruit and vegetable consumption. Weaknesses in current nutrition Lacking vegetables Low carbohydrate intake Deficiencies in vitamins and minerals Strengths in current nutrition High in protein Good portion control Good meal spacing Good variety of foods Lower fat intake Short Term Goals: Better meal preparation and eating more vegetables and fruits. Long Term Goals: Identify and incorporate a proper diet with accordingly balanced carbohydrate, protein, and fat levels adjusted towards my bodybuilding goals. Ryan did a much better job with meal preparation throughout the project, but while his fruit intake went up, his vegetable intake still fell a little short. For Ryan s long term goals, he was able to meet a more desirable macronutrient balance that allowed him to succeed in his bodybuilding goals because of carbohydrates integral role in anaerobic exercise. Ryan s average protein intake has gone up to 29% from 25.5% (10-35%), his average carb intake up to 46.5% from 37.5% (45-65%) and fat intake of down to 25% from 37% (20-35%). I recommend that his macronutrient intake be 50-55% carbs, 25 to 30% protein, and
15 about 25% fat. All three are within the recommended ranges but I would still like to see his carb intake increase at least to 50%. Ryan averaged 2,308 calories a day while I would recommend around 3,000. He could certainly include more vegetables, starches, and grains to boost his carb intake and reach 3,000 calories. Ryan still has a few nutrient deficiencies. His potassium and magnesium levels are back up to normal but his calcium is still a little low. I would still try adding a vegetable like broccoli that he didn t get to add to help increase his calcium intake. I would also recommend adding milk to his proteins shakes to add calcium. Vitamins D, E, and K were also low each day. Once again, the goal is to get all of your nutrition from food and not just take a multivitamin. Ryan s essential fatty acid intake has dropped considerably since the initial analysis, which could be due to the 12% decrease in fat intake. I would make sure that he is eating foods with a better fat source like walnuts, almonds, and leafy vegetables that contain the essential fatty acids needed since he has a seafood allergy. Ryan's sodium intake has gone down some but not to an appropriate level where he has just enough to stay hydrated but not too much so as to be bloated during workouts. I believe that Ryan has not quite reached his short or long term goals but he is certainly on the right track and is much more aware of his eating habits.
A common sense approach to taking control of your diet
Welcome Wellness Warriors! Carbohydrate Counting: A common sense approach to taking control of your diet Today we will discuss The different food groups and how they affect blood sugar Which foods increase
More informationHistory of the. Food Guide Systems
History of the Food Guide Systems 1940 A guide to good eating, the basic 7 Focus on nutritional adequacy, specific servings from each food group 1956-1970 Food For Fitness: Daily Food Guide Basic 4 1979
More informationStudent Book. Grains: 5 10 ounces a day (at least half whole grains) Self-Check
ETR Associates Middle School I read and followed directions. My work is neat and complete. This is my best work. HealthSmart Actions Lesson at a Glance Student Book The HealthSmart Actions student book
More informationI ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.
Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you
More informationNutrition - What Should We Eat?
Nutrition - What Should We Eat? Adapted from the 2010 USDA Dietary Guidelines for Americans www.choosemyplate.gov Nutrition - What Should We Eat? Adapted from the 2010 USDA Dietary Guidelines for Americans
More informationGrant High School Dance Team. Nutrition Plan
Grant High School Dance Team Nutrition Plan I. General Tips 1. Proper Nutrition is Important The right balance of calorie intake is an important part of a good dance diet. Stay away from calorie dense
More informationMeal Menu Approximate Amount Eaten
Meal Menu Approximate Amount Eaten Myself 16 Year Old Active Male Teen 3 Year Old Female Child ¼ cup 1 slice 70 Year Old Female Breakfast Special K Cereal(red berries) 1 cup 1 Banana (slices) ¼ cup ¾ cup
More informationeat well, live well: EATING WELL FOR YOUR HEALTH
eat well, live well: EATING WELL FOR YOUR HEALTH It may seem like information on diet changes daily, BUT THERE IS ACTUALLY A LOT WE KNOW ABOUT HOW TO EAT WELL. Eating well can help you improve your overall
More information3/9/2011. I. Main nutritional requirements. WARM-UP (GRAB A SHEET ON YOUR WAY IN) TERMS STUDENT LEARNING OBJECTIVES OBJECTIVE 1
(GRAB A SHEET ON YOUR WAY IN) What 7 things make up your favorite salad? (if you don t like salad pick 7 things anyway) What food group do each of them fall under? (the food groups are Grains, Vegetables,
More informationNutrition Tips to Manage Your Diabetes
PATIENT EDUCATION patienteducation.osumc.edu As part of your diabetes treatment plan, it is important to eat healthy, stay active and maintain a healthy body weight. This can help keep your blood sugar
More informationFuel up on carbs: Carbohydrate-rich foods provide the best fuel for working, growing and active bodies.
Nutrition guide for hockey players, parents & coaches A great game-day performance needs more than just practice. Your young hockey player will score with these important nutrition guidelines for games
More informationProtein Carbs. / Healthy Fats Veggie Fruit
Protein Carbs. / Healthy Fats Veggie Fruit 6 oz. steak 12 oz. Yogurt 1 cup of Kale 1 Banana 4 oz. Peanut Butter ½ Ham Sandwich 1 cup Peas 1 Orange 2 Eggs ½ Turkey Sandwich 1 cup Carrots 1 Apple Cliff Bar
More informationYouth4Health Project. Student Food Knowledge Survey
Youth4Health Project Student Food Knowledge Survey Student ID Date Instructions: Please mark your response. 1. Are you a boy or girl? Boy Girl 2. What is your race? Caucasian (White) African American Hispanic
More informationThe Top 25 Food Choices in the Performance Diet
The Top 25 Food Choices in the Performance Diet # Name Information Picture 1 Water The single most essential component that represents 80% of your body and 65% of your weight 2 Beans Top ranked carbohydrates
More informationABLE TO READ THE LABEL?
ARE ABLE TO READ THE LABEL? A Consumer s Guide to Navigating Food Labels Food and Drug Safety Program Consumer and Environmental Health Services Phone: 609-826-4935 Fax: 609-826-4990 http://nj.gov/health/eoh/foodweb/
More informationHealthy Eating for Kids
Healthy eating and being active are very important for your child to grow up in a proper way. The food plate is a guide to help you and your child know what and how much should be eaten every day. The
More informationPost workout: Race Day. Low fat mile, bagel, yogurt, something familiar, avoid fatty foods.
Post workout: Chocolate Milk, Bananas, Protein Bars/Shake, Fruit Popsicles, Granola/Cereal Bars, Fruits, Trail Mix, Peanut butter and jelly sandwich, Electrolytes Race Day Pre-Race Dinner: You should eat
More informationNUTRITION for the ATHLETE
NUTRITION for the ATHLETE Quick Facts... Athletes achieve peak performance by training and eating a variety of foods. They gain most from the amount of carbohydrates stored in the body. That s why it s
More informationHealthy Eating & Staying Healthy
Healthy Eating & Staying Healthy A Healthy Diet and Our Body If our bodies are human machines food is our fuel. How well we eat, affects how well our bodies work, and how long we live. It is especially
More informationNUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE. Erika Carbajal, Sports Nutritionist
NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE Erika Carbajal, Sports Nutritionist 1 TOPICS TO BE COVERED Everyday nutrition Protein and carbohydrate needs Meal planning basics Pre-/post- workout
More informationLose the Goose! 3 Day Sampler
Lose the Goose! 3 Day Sampler Day 1 Breakfast 7:00 AM egg, hard boiled 1 large 78 cal blueberries 1/2 Cup(s) 41 cal plain greek yogurt, nonfat 4 oz 67 cal Calories 186 cal / Carbs 15 g (33%) / Protein
More informationNUTRITION FOR TENNIS PLAYERS
NUTRITION FOR TENNIS PLAYERS Getting your diet right as a tennis player can be a tricky balancing act. Not only do you have to fuel yourself for a match that could last for an hour to three (or more!),
More informationFITTEAM 5. Overview. Keys to Success
Overview The is an approximately 1,200-calorie-a-day eating plan that incorporates our energy and fat loss beverage FITTEAM FIT. This 5-day program designed to provide you a jumpstart toward reaching your
More informationAugust-September, Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions
August-September, 2015 Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions Diabetes - the Medical Perspective Carbohydrates are an essential part of a healthy diet despite
More informationProtein Power For Healthy Eating
Protein Power For Healthy Eating What is Protein? Protein is: An essential nutrient. Used to build things in our bodies such as muscle. Made up of 20 amino acids, or building blocks. 9 of the 20 amino
More informationSo how do we get balance back into our meals? Start by consuming a variety of nutrient rich foods and beverages:
It s back to school and that means busier schedules with homework, after-school programs, sports activities and school activities. With today s busy lifestyles, eating has turned from three square meals
More informationDiabetes. Page 1 of 12. English
Diabetes English These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and Geography at Georgia State University, Atlanta, Georgia. Funded
More informationPREGNANCY PROJECT. Brianne Squires 2/28/14 NDFS 424. PART I (Complete Sections I V): I. Identifying data (1 point)
PREGNANCY PROJECT Brianne Squires 2/28/14 NDFS 424 PART I (Complete Sections I V): I. Identifying data (1 point) A. Chelsea B. Chelsea is attending BYU, majoring in elementary education. She is working
More informationThe Power of Protein. Sara Zook, RD-CD
The Power of Protein Sara Zook, RD-CD Why is protein so important? Protein has been proven to be essential for appetite control, weight management, fitness/performance, and other health outcomes. Controlled,
More informationWELCOME. The Basics. Remember, consistency is key
WELCOME C ongratulations! You ve taken the first step on your way to a new and improved body, and we are excited to be a part of your journey. We encourage you to read through this WeightLogix Weight Loss
More informationAthletic Nutrition Guidelines. Brian Lutter MS, CSCS Director of Strength & Conditioning Johnston High School
Athletic Nutrition Guidelines Brian Lutter MS, CSCS Director of Strength & Conditioning Johnston High School Rules of Good Nutrition Eat Every 2-3 Hours Do not go more than 3 hours without eating anything!
More informationMy Food Groups. My Physical Activity. Healthy Bodies. Protein Meat, Beans, Nuts. Dairy Milk, Yogurt, Cheese. Grains Breads, Cereals, Pasta.
My Food Groups Dairy Milk, Yogurt, Cheese Vegetables Fruits Grains Breads, Cereals, Pasta Meat, Beans, Nuts OATMEAL OATM EAL extras My Physical Activity Healthy Bodies Main Nutrients and Their Health Benefits
More informationNUTRITION FOR A YOUNG BASKETBALL PLAYER
NUTRITION FOR A YOUNG BASKETBALL PLAYER Nutrients Are substances in food that are necessary for a person s growth, development, reproduction and ability to do strenuous work. We can divide them into 6
More informationReinforce healthy habits
Breakfast everyday! Eat your fruits and veggies/ CHOOSE meals with carbohydrates, proteins, and fats Always HYDRATE Reinforce healthy habits The Game Plan Schedule meal planning and nutrient timing to
More informationMy Diabetic Meal Plan during Pregnancy
My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and s throughout the day to help control your blood sugar. This also helps you get in enough
More informationWrestling Nutrition Guidelines
Wrestling Nutrition Guidelines Wrestling is one of the most physically demanding sports around, so proper nutrition is paramount for good performance. As coaches, we strongly advocate that wrestlers eat
More informationDiabetes Management: Meals and More
Diabetes Management: Meals and More Welcome! This webinar will begin shortly. KP Nutrition Services (303) 614-1070 How Does Your Lifestyle Affect Blood Sugar? The following can affect your blood sugar
More informationDAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications.
DAILY GUIDE Please consult your healthcare provider before making any dietary or fitness modifications. CONGRATULATIONS ON PURCHASING THE 24-DAY CHALLENGE! Thousands have enjoyed success from jumpstarting
More informationSports Nutrition for Volleyball Athletes
Sports Nutrition for Volleyball Athletes Kaylee Jacks, MS, RD, LD Sports Dietitian Ben Hogan Sports Medicine KayleeJacks@TexasHealth.org 214.345.5034 Benefits of Proper Fueling & Nutrition Enhances overall
More informationDAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications.
DAILY GUIDE Please consult your healthcare provider before making any dietary or fitness modifications. CO N G R AT U L AT I O N S O N P U R C H AS I N G T H E 24 - DAY C H A L L E N G E! Thousands have
More informationBlood Glucose Management
Patient Education Section 3 Page 1 Blood Glucose Management With carbohydrate counting The foods you eat have different effects on your blood sugar. Healthy eating involves eating a variety of foods, including
More informationWarm up # 76. What do you think the difference is between fruits and vegetables? Warm up # 77
Warm up # 76 What do you think the difference is between fruits and vegetables? Warm up # 77 Which of these are vegetables and which of these are fruits? Apples Tomatoes Onions Pumpkin Lettuce Broccoli
More informationBodiZone Daily Menu Planner
BodiZone Daily Menu Planner Meal Time Food Item Portion Protein Fat Carbs Calories Meal 1 6.00am Low Carb (80% Protein Powder) 60 g 45 3 6 231 Weet-Bix 3 6 2 27 146 Flaxseed Oil 15 ml 0 14 0 122 Skim Milk
More informationMaking Meals Matter. Tips to feed 6-12 year olds. Healthy eating for your school-age child
Making Meals Matter Tips to feed 6-12 year olds Healthy eating for your school-age child Your child learns healthy eating from you. Your elementary- school child needs you to guide them and to model healthy
More informationMeal Planning PROTEIN
Meal Planning Diet is responsible for 50% or MORE of your training results, it is also the most difficult component of your regimen. As they say, You can t outwork a bad diet. On a very simple level food
More informationWELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days.
WELCOME Thank you for joining the 2017 kickstart program. This guide contains all the information you will need to help with you succeed over the next 30 days. Therefore please take some time to read through
More informationDAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications.
DAILY GUIDE Please consult your healthcare provider before making any dietary or fitness modifications. Congratulations on purchasing the 24-Day Challenge! Thousands have enjoyed success from this system,
More informationNutrition tips for cutting weight the right way
High Octane Nutrition tips for cutting weight the right way LONG TERM WEIGHT LOSS 1. eat 4-6 small meals / day spread out every 2.5-3 hours 2. avoid salt / sodium it retains water 3. drink too much water
More informationHockey Nutrition Tips
Hockey Nutrition Tips 6 Classes of Nutrients Essential for Top Performance 1. Carbohydrates 2. Fat 3. Protein 4. Vitamins 5. Minerals 6. Water Carbohydrates: are a source of energy that can be either simple
More informationNUTRITION GUIDE July 2018
NUTRITION GUIDE July 2018 YOU ARE WHAT YOU EAT THE IMPORTANCE OF NUTRITION You are what you eat is completely true. Nutrients from the foods you eat will provide the foundation of the structure, function,
More informationFollowing Dietary Guidelines
LESSON 26 Following Dietary Guidelines Before You Read List some things you know and would like to know about recommended diet choices. What You ll Learn the different food groups in MyPyramid the Dietary
More informationNutrients. The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning.
Nutrients The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning. Your body needs nutrients to Provide energy. Build and repair
More informationPrinciples of the DASH Diet
DASH Diet Lower your blood pressure by changing your eating habits. The DASH diet is based on findings from the "Dietary Approaches to Stop Hypertension" clinical study that found that high blood pressure
More informationFINAL EXAM. Review Food Guide Material and Compose/Complete Nutrition Assignment. Orange Green Red Yellow Blue Purple
NUTRITION ASSIGNMENT-11 th Grade Physical Education FINAL EXAM Review Food Guide Material and Compose/Complete Nutrition Assignment Dietary Guidelines (The Food Guide Pyramid) Orange Green Red Yellow Blue
More informationWEEK SEVEN BREAKFAST OF CHAMPIONS & SNACK ATTACKS!
TO HEALTHY EATING WEEK SEVEN BREAKFAST OF CHAMPIONS & SNACK ATTACKS! You have probably heard sometime in your life that breakfast is the most important meal of the day. Breakfast is indeed the most important
More informationGUIDE TO HEALTHY SHOPPING WITH DIABETES FOR MORE INFORMATION, VISIT CDIABETES.COM: THE COSTCO DIABETES WEBSITE
GUIDE TO HEALTHY SHOPPING WITH DIABETES Please note: Product selection may vary between Costco Wholesale locations DIVIDE YOUR CART. MAKE HEALTHIER FOOD CHOICES. Apply MyPlate principles to your cart.
More informationContents: Pre-Game Meals / Snacks Pre-Game Meal and Other Considerations Other Resources or Links
Contents: Pre-Game Meals / Snacks Pre-Game Meal and Other Considerations Other Resources or Links Pre-Game Meals / Snacks; Before a Competition: During a Competition The GOAL: An empty stomach and gastrointestinal
More informationFOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES
SPORTS NUTRITION IMPROVING PERFORMANCE THROUGH FOOD FOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES THE BASICS Make food work for you! EAT
More informationProve You Are Ready For Healthier Living - Kick the Fat, Sugar, and Salt Food Trifecta
Adult food challenge Prove You Are Ready For Healthier Living - Kick the Fat, Sugar, and Salt Food Trifecta If you are serious about improving your health and life span, you are ready to kick the treacherous
More informationSession: Section: Class Location: Days / Time: Instructor:
Student ID(s)#: Student Name(s): Really Good Team Name: N/A Lab Assignment #: Lab Title: PLM Nutrition Analysis Date: 2017-06-23 PURPOSE / OBJECTIVE(S): To analyze my own personal nutrition on separate
More informationPresented by: Megan Plumb, MS, LAT, ATC Athletic Training Program Supervisor. Research & Writing by: Grace Carstens
Soccer Game Day Nutrition Presented by: Megan Plumb, MS, LAT, ATC Athletic Training Program Supervisor Research & Writing by: Grace Carstens Hydration Water Sports Drinks 100% fruit juices Low-fat milk/chocolate
More information7 Week Program For Athletes
I want to make it our team goal to be really strong and lean. It does not mean that we can't gain weight but we need to gain muscle mass not body fat. I want to educate my athletes about proper eating.
More informationYou Are What You Eat. Key Words
Lesson 3 You Are What You Eat Key Words calories carbohydrates deficient diabetes fats fiber metabolism minerals nutrients osteoporosis protein stimulant vitamins What You Will Learn to Do Evaluate how
More informationJunk food Up to 1 portion a day or in moderation. * fruit, vegetables and carbohydrate-rich foods should be the main part of you diet.
* The top of the pyramid is less important but still should be taken into consideration to get a balance diet right. Healthy fats 1-2 portions a day Junk food Up to 1 portion a day or in moderation * fruit,
More informationEat Healthy Proteins. CHALLENGE: Eat healthy proteins this month.
Eat Healthy Proteins CHALLENGE: Eat healthy proteins this month. Complete this Health Challenge Post this record sheet where you will see it daily. At the end of the month, total the number of days you
More information3 THREE FUEL UP VS. FILL UP. LESSON. Explain how a balanced diet (eating a variety of foods from all food groups) fuels the body.
LESSON 3 THREE Explain how a balanced diet (eating a variety of foods from all food groups) fuels the body. Distinguish between nutrient-dense and empty-calorie foods and identify examples of each. www.eatsmart.org
More informationKeeping Them Safe, Hydrated & In The Game
Keeping Them Safe, Hydrated & In The Game SIGNS OF DEHYDRATION: Feeling weak Lightheadedness Dizziness Nausea EFFECTS OF DEHYDRATION: Decrease of mental function Deterioration of motor skills Lower fluid
More informationFood. Food Groups & Nutrients
Food Food Groups & Nutrients Grains Group Grains Group Defined: Foods made from wheat, rice, oats, barley, etc. Grains Group Defined: Foods made from wheat, rice, oats, barley, etc. Examples: bread,
More informationNutrition for Athletes
Nutrition for Athletes Fueling for Football Season Molly Max9ield, RD, CD 62 nd Medical Squadron- Health and Wellness Center molly.j.max9ield.ctr@mail.mil Performance Nutrition Nutrition is critical to
More informationHere is your Well Hub Nutrition. Training Guide
Here is your A simple handout of tips and tricks to assist you in reaching your fitness goals. Good nutrition will fast track you to your goal, as well as keep you fit and healthy for the rest of your
More informationCoach on Call. Thank you for your interest in Make a Dash for DASH! I hope you find this tip sheet helpful.
Coach on Call It was great to talk with you. Thank you for your interest in I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your
More informationLesson 1 Carbohydrates, Fats & Proteins pages
Lesson 1 Carbohydrates, Fats & Proteins pages 190-201 What are the 3 classes of nutrients that supply your body with energy and how does the body obtain the energy from foods? Describe the roles that carbohydrates,
More informationStudy of how your body takes in and uses food
Chapter 10 Lesson 1 Study of how your body takes in and uses food Nutrients substances in food that your body needs to grow, repair, and supply energy Calorie unit of heat used to measure the energy your
More informationFueling for Activity. Samantha DeMello, RD, LD Nutrition in Motion, LLC
Fueling for Activity Samantha DeMello, RD, LD Nutrition in Motion, LLC Objectives Review benefits of exercise Learn importance of time versus intensity What you burn during exercise How to determine fuel
More informationBasics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals.
NUTRITION Basics: Our nutrition is made up of Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals. Carbohydrates: In the stomach, all carbohydrates get broken down into single sugar molecules, however
More informationReady, Set, Start Counting!
Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in
More informationDisclaimer. Copyright 2015 by ONEighty Athletics, LLC. All rights reserved.
NUTRITION RECOVERY PERFORMANCE ATHLETE ONEIGHTY ATHLETICS MADE FOCUS TRAIN EAT HEALTHY ELITE FUEL HYDRATE REPLENISH EASY TO IMPLEMENT NEXT LEVEL NUTRITIONAL FACTS MEAL PLANS EASY oneightyathletics. com
More informationPERFORMANCE FUELING GUIDELINES
PERFORMANCE FUELING GUIDELINES Although good eating habits cannot substitute for physical training and genetic endowment, proper daily diet, training and game diet, plus appropriate supplemental choices
More informationMuscle/Strength Gain Nutrition Overview
Muscle/Strength Gain Nutrition Overview Disclaimer: It is important that you understand that this guide is only advice. It should not be substituted for medical advice. It is not intended for pregnant
More informationAn easy guide for finding the right balance for you
An easy guide for finding the right balance for you Getting portion size right for you We re all individuals with different needs. But, for healthy adults the types of different food and drinks we need
More informationSTOP STOP BEFORE YOU START NOW START YOUR COSTCO HEALTHY SHOPPING TOUR! GO CDIABETES.COM
VISIT CDIABETES.COM FOR A FREE COSTCO DIABETES & HEART-HEALTHY SHOPPING GUIDE! Below is a preview of the shopping guide. For the full version, please visit CDIABETES.COM @ CDIABETES.COM BEFORE YOU START
More informationDiet Charts for Teenagers as per Gender and Level of Activity
Diet Charts for Teenagers as per Gender and Level of Activity Zohra Jabeen Diet Adolescence is the age of 11 to 18 years when both the male and the female body experiences a lot of physical changes and
More informationSo you re counting your macros
So you re counting your macros Here s everything you need to know to help you along the way. Raquel Roldan, NASM Certified Fitness Nutrition Specialist!!!!!!!!!!!! What is IIFYM? IIFYM is an acronym for
More informationBy Michelle Hurn R.D. L.D. NCAA Division 1 Runner 3 time Boston Marathon Qualifier Local Super Hero CONTACT INFO:
By Michelle Hurn R.D. L.D. NCAA Division 1 Runner 3 time Boston Marathon Qualifier Local Super Hero CONTACT INFO: hurn@ohsu.edu My Name is Michelle Hurn, I am a registered dietitian which means I have
More informationGeneral Food Choices- YOU ARE WHAT YOU EAT!
General Food Choices- YOU ARE WHAT YOU EAT! Currently the best guidelines for food portion and balanced meals follow the my plate diagram. Athletes burn way more calories than people may think and the
More informationPower of Protein After Surgery
Power of Protein After Surgery What is Protein? Protein is: An essential nutrient. Used to build things in our bodies such as muscle. Made up of 20 amino acids, or building blocks. 9 of the 20 amino acids
More informationNutrition for the Student-Athlete
Milton High School Nutrition for the Student-Athlete + = Nutrition for the High School Student Athlete Proper nutrition for the high school student athlete is essential to maintain growth, development,
More informationFoundations of Personal Fitness. Chapter 4 Nutrition and Your Personal Fitness
Foundations of Personal Fitness Chapter 4 Nutrition and Your Personal Fitness Lesson 1: The Importance of Nutrition Healthful Eating Taking in the proper amount of nutrients each day Nutrients substances
More informationProfessor Popcorn Grade 3, Lesson 1: Visual 3:1A Professor Popcorn
Professor Popcorn Grade 3, Lesson 1: Visual 3:1A Professor Popcorn Professor Popcorn Grade 3, Lesson 1: Visual 3:1B Why We Eat 7 6 5 4 3 2 Hungry 1 Growth Stay healthy Professor Popcorn Grade 3, Lesson
More informationContents. Chapter 1: What Is a Good Diet? Chapter 2: What Does a Good Meal Look Like? Chapter 3: Take It Slow... 10
Disclaimer You should consult your physician prior to starting this program particularly if you have any medical condition or injury that could prevent you from following this program. This program is
More informationOver the next 28 days, commit to making your health a priority. Follow the plan and you will see the results you are looking for!
Kick Off Packet! Written by: Nicole Aucoin MS, RD Owner, Healthy Steps Nutrition Registered/Licensed Dietitian Certified Health Coach CrossFit Level 1 Trainer Over the next 28 days, commit to making your
More informationSwimming Diet Information *
Swimming Diet Information * A swimmer s potential is established by heredity and realized through proper training. Good nutrition is the element that can make that realization possible or prevent it from
More informationEat Well, Live Well Nutritional Guidelines for those 50+ April 10, 2014 Laura Vandervet, Registered Dietitian
Eat Well, Live Well Nutritional Guidelines for those 50+ April 10, 2014 Laura Vandervet, Registered Dietitian Outline Benefits of healthy eating Meeting your nutritional requirements Using Canada s Food
More informationThe 6 Essential Nutrients for Proper Nutrition. 1. Carbohydrates 2. Fats 3. Protein 4. Vitamins 5. Minerals 6. Water
Activity Level Inactive (little to no regular exercise) Moderately Active (20-30 minutes of exercise3-4 times per week Very Active (30-40 minutes of vigorous, sustained exercise 5-7 times weekly How Active
More informationTrueSportTeach Nutrition
TrueSportTeach Nutrition Lesson Companion Teaching this lesson? Here are some tips: Tight on time? Stick with the 3 Key Takeaways and The Basics. These will provide your group with a solid foundation for
More informationP R E PA R I N G F O R S U C C E SS
Nutrition PREPARING FOR SUCCESS What is Nutrition? A successful athlete can maximize genetic potential with physical and mental training to prepare for competition. Proper nutrition must be included in
More informationEating Healthy on the Run
Eating Healthy on the Run Do you feel like you run a marathon most days? Your daily race begins as soon as your feet hit the floor in the morning and as your day continues you begin to pick up speed around
More informationProducing Peak. Performance. regain your edge TheJoeDillonDifference.com
Producing Peak Performance regain your edge 310-740-2473 TheJoeDillonDifference.com improved blood panel Less or no Rx drugs More energy Less body fat / more muscle Sounder sleep Sharper memory Healthier
More informationCarbohydrate-loading diet By Mayo Clinic staff
Definition Carbohydrate-loading diet By Mayo Clinic staff A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to increase the amount of fuel stored in your muscles to improve athletic
More information