Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Calorie restriction wikipedia , lookup
Waist–hip ratio wikipedia , lookup
Obesity and the environment wikipedia , lookup
Human nutrition wikipedia , lookup
Food choice wikipedia , lookup
Abdominal obesity wikipedia , lookup
Adipose tissue wikipedia , lookup
Diet-induced obesity model wikipedia , lookup
Saturated fat and cardiovascular disease wikipedia , lookup
Body fat percentage wikipedia , lookup
Fat acceptance movement wikipedia , lookup
NUTRITION Unlike common people, you have uncommon goals and dreams that require 100% of your effort, determination, and discipline. You are beginning to understand how important this is in your physical conditioning, but you must also understand that these same principles apply to your eating habits. Nutrition is the one component of an athletic program where most people are misinformed or misunderstood. Everywhere you turn you hear or read about someone who has gained or lost 20 lbs. in one week. This type of information is misleading and dangerous. As athletes, you must know the facts about diet and dietary habits in order to perform at your optimum level. You cannot run a high-performance racecar on kerosene. Excess weight in the form of fat reduces speed and endurance of any athlete. WE WANT YOU BIGGER – NOT FATTER! There are facts the FDA (Food and Drug Administration) and AMA (American Medical Association) put out on nutrition. Every athlete and non-athlete should adhere to these facts for better performance and to live longer. They are as follows: BALANCED DIET Everyone should eat a well balanced diet. A balanced diet should consist of eating approximately 60% complex carbohydrates, 20-25% fat and 15-20% protein. Complex Carbohydrates Breads Cereals Fruits Grain Products Pancakes Pastas Rice Rolls Vegetables Fats Bacon/Sausage Butter Cheese Fried Foods Ice-cream Oils Red Meats Whole milk Proteins Beans Fish Meats Poultry DON'T SKIP MEALS It is important to maintain food intake at a constant level throughout the day. The weight regulating mechanism in your body is called the “Set Point”. It can be compared to the thermostat in a home. Skipping meals to lose weight is counter-productive. The body protects itself from starvation by lowering the “Set Point” or slowing down its metabolism. Therefore, if you are trying to lose weight you should eat 4-5 meals a day. However, keep your portions small. This will increase your metabolism or elevate your “Set Point”. If you are trying to gain weight you must eat at least 4 to 5 meals plus 2 to 3 snacks a day. You must increase your caloric intake. ARE LARGE AMOUNTS OF PROTEIN ESSENTIAL? Protein is the most poorly understood and possibly the most abused nutrient by the athletic community. The recommended daily allowance (RDA) for protein is calculated as follows, 1 gram per day of protein per 2.2 lbs. of body weight. Therefore, a 220 lb. sedentary man only needs 100 grams of protein per day. This is equivalent to 16 ounces of meat. Athletes engaging in intense physical activity require an intake above the RDA. A safe and adequate recommendation for an athlete is .7 - .9 grams of protein per pound of body weight. This means a 220 lb. athlete requires 154 to 198 grams of protein a day. The majority of athletes will meet these needs if they are consuming 3 to 4 meals and 2 to 3 snacks a day. Thus, protein supplements are unnecessary and money foolishly spent. Remember, weight gain is a combination of increasing a balanced diet, which increases total caloric intake. ARE VITAMIN AND MINERAL SUPPLEMENTS NECESSARY? Athletes tend to consume large amounts of food, and if a sensible selection occurs, there is an adequate intake of vitamins and minerals daily. If your diet is not balanced, a vitamin-mineral supplementation may prove beneficial. However, the finest source of vitamins and minerals comes from the grocery store. WEIGHT REDUCTION Weight reduction is a simple mathematical formula. For every 3500 calories burned above your basic metabolic rate (the amount of calories needed to survive) you lose 1 lb. of fat. This 3500 calories burned can come from a reduction of food, increased exercise and/or a combination of both. Losing weight through exercise alone is a very inefficient method. You burn approximately 100 calories/mile run. Therefore, you would need to run 35 miles to lose one pound of fat or 350 miles to lose ten pounds of fat. Maximally, the human body can only lose 2-3 lb. of fat/week. Any additional weight loss would come from lean tissue (muscle) and water. A combination of exercise and food reduction is the most sensible approach. If you reduce your diet by 500 calories a day (1 McDonald's Quarter-Pounder with cheese = 418 calories) and do 30 minutes of aerobic activity per day you will lose 2 Ibs. of fat per/wk. Helpful Tips: Eat more fruits and vegetables. Limit fast food intake or make healthy fast food choices Drink more water. Limit your amount of soda pop, sweets, candies, desserts, and other simple sugars. Do not eat any fried foods. Do not drink any alcoholic beverages. 125 TIPS FOR WEIGHT GAIN SIMPLY PUT: YOU MUST TAKE IN MORE CALORIES THAN YOU BURN OFF. 1. 2. 3. 4. Eat more frequently. It is easier for your body to store more calories, if you eat more often. Increase the calories in foods chosen. Fats are the most concentrated source of calories but pick them wisely (i.e., margarine/oil based salad dressings/seeds/nuts and peanut butter). Try to eat 1/4 more at each meal and snack. Pick high calorie food items each time you eat HOW TO LOWER FAT SELECTION • Buy lean cuts of meat • Trim off excess fat • Don't fry food - bake, broil, poach, steam, etc. • Use fats sparingly - oil, butter, mayonnaise • Use skim or low fat milk products • Choose low-fat salad dressings EATING ON THE RUN: MEAL CHOICES BREAKFAST: • Pancakes, waffles, or French toast w/ syrup – no butter • Egg sandwich – no cheese • Unbuttered English muffin, bran muffin, bagels or toast w/ preserves, jelly, or apple butter • Low-fat milk or yogurt w/ fresh fruit and a bagel • Dry or cooked cereals w/ or w/o milk w/ fresh or dried fruit • Low-fat granola bars – Kellogg’s or Nature Valley • Pita bread stuffed with peanut butter (high in calories!) and raisins and cottage cheese, or veggies and low fat cheese LUNCHES: • Vegetables or chili stuffed potatoes • Salad bars: use low fat dressings, veggies, dried beans, beets, carrots, pasta, and add crackers, rolls, or bread • Pack Lunches: Sandwich whole grain bread, fruit, fig bars, and vegetables or soup • Pastas with meat or meatless sauce • Tacos without sour cream • Baked or broiled meats instead of fried • Fantastic soups or pasta meals that can be reconstituted water • Fast Food restaurants: Grilled chicken sandwiches, grilled hamburgers, roast beef sandwiches, baked potatoes, or salad bars (no mayonnaise, special sauce, butter, sour cream etc.) • Thick crust pizzas with veggies – no extra cheese 126 DINNERS: • • • • • • • SNACKS: • • • • • • Less emphasis on meats and more on starches: rice, pasta, potatoes, and vegetables (cooked or in salads) Meats should be baked, broiled, or grilled instead of fried Pasta with clam sauce or marinara sauce Shellfish in tomato sauce or steamed without butter Chicken breast without the skin with rice and vegetables Stir fry dishes with lean meat and lots of vegetables in minimal oil Grilled salmon, tuna, or swordfish with baked potato and vegetables • • • • • • Whole grain crackers Graham crackers String cheese Low-fat yogurt Dry-roasted nuts Bread sticks Pretzels Dry cereal Fresh fruits Dried fruits Fruit juices Bagels WATCH THE CAFFEINE – It lowers blood sugar and can make you hungrier. It is also a diuretic and can be dehydrating. TRY TO LIMIT SWEETS – They can actually lower blood sugar and make you eat more! FOR EATING AT HOME FOLLOW SOME TIME-SAVING TIPS: • Cook double batches of pasta, rice, noodles, potatoes • Store in plastic bags and reheat by plunging in boiling water for a minute • Reheat baked potatoes in the microwave • Use frozen veggies to stir fry, top a baked potato, or add to canned soup w/ rice, potatoes, or noodles • Buy canned clams and add to a spaghetti sauce to serve over pasta • Use packaged rice or noodle dishes and add veggies to boost the nutritional value • Buy black beans, mix with salsa, and serve in corn tortillas w/ some grated cheese • Use canned meats such as chicken, salmon, or tuna for time savers • Buy already prepared vegetables at a salad bar • Do stir fries with or without meat and add some beans 127 BEST RESTAURANT CHOICES (Lowest in fat!): Appetizers: Juice, fruit, crackers, shrimp cocktail, vegetables w/ salsa Breads: Any without butter or margarine Soups: Broth based, vegetable, bean, minestrone (creamed are high in fat!) Salads: Dressing on the side (preferably low-fat), at the salad bar watch the goodies (croutons, cottage cheese, shredded cheese, bacon bits, olives) Seafood or Poultry: Baked, roasted, broiled, or poached. Request that it be cooked in wine, tomato juice, lemon juice, or a little olive oil. Beef: Trim all the fat. Request gravies or sauces on the side. Try to limit portion eaten to 8-12 oz. Potatoes: Limit what goes on them. Request salsa, barbecue sauce, ketchup for flavorings Pasta: With marinara sauce Rice: Steamed if possible Vegetables: Request steamed, boiled, or stewed served with lemon, herbs, or fancy mustards Dessert: Sherbet or sorbet, fruit, frozen yogurt, or ice milk HELPFUL REMINDERS FOR DINING OUT: 1. Ask questions 2. Request changes or substitutions 3. Ask for sauces on the side 4. Ask for low-fat condiments to spice up a meal 5. Eat smaller portions 6. Order a la carte 7. Order an appetizer as a main serving 8. Alcohol is high in calories! 128 Weight Gain Self–Test *Courtesy of Dan Riley, Houston Texans Before you ask about “supplements”, be sure you are disciplined enough to do the basics. Some players have a difficult time gaining and/or maintaining weight, especially during the season. Others complain of fatigue and a lack of energy. These may be signs of inadequate caloric intake, and/or low carbohydrate consumption. The active athlete requires a significant number of calories. The key is to make sure you are eating enough calories to generate maximum gains in strength, and recover completely from exercise, practice, and games. To reach your full potential physically you must develop a disciplined approach to eating and sleeping. How disciplined are you? DO YOU... Eat breakfast seven days a week? Consume at least ¼ of your daily caloric requirements at breakfast? Eat at least three meals a day at approximately the same time? Consume a nutritious snack at mid-morning and mid afternoon? Eat three to five pieces of fruit a day? Eat at least one vegetable a day? Consume 60% of your calories from carbohydrates? Consume only 25% of your calories from fat? Eat from all five food groups? Consume 20 to 30 grams of fiber a day? Consume your necessary daily caloric intake before the day is over on game day? Consume 300 grams complex carbohydrates immediately after a game or practice to expedite the recovery process? Eat a post-game or a post-practice meal high in carbohydrates (and calories if necessary)? Eat enough calories every day during the season or during heavy workout periods to maintain your bodyweight? Drink at least 8 (8 ounce) glasses of water/day? Go to bed about the same time each night? Wake up at approximately the same time each morning? Avoid the habit of sleeping in? If you cannot answer yes to all of the above you will make it more difficult to maintain or increase your bodyweight. Be a calorie counter. Formula to gain 1 pound/week is your bodyweight times 20 = your daily caloric needs. Example : 250 lbs. x 20 = 5,000 calories per day. And of those 5,000 calories per day, 60% should be carbohydrates, 25% should be fats, and 15% should be proteins. 129 130 HEALTHY FOOD CHOICES The U.S. Department of Agriculture Food Guide Pyramid of daily dietary recommendations divides food into six groups. At the top of the pyramid are foods you should eat only sparingly. As the pyramid gets wider toward the bottom, the suggested number of servings increases. As you go up, it DOES NOT mean the foods are more important or somehow better. Being higher on the pyramid simply means you should eat less of that type of food each day. Different foods within the lower five food groups have varying combinations of nutrients, so be sure to choose food combinations that utilize more than one group. Bread, Cereal, Rice, &Pasta Group: 6 to 11 Servings The Bread, Cereal, Rice, and Pasta group is at the base of the pyramid, demonstrating that the majority of the daily recommended allowance for foods should be chosen from this section. These foods are high in complex carbohydrates, which are the body's favorite fuel. After carbohydrates are digested, energy in the form of glucose is circulated in the blood. The liver and muscles also store glucose for later use during physical activity. This food group also provides other important nutrients such as vitamin B-complex (folate), which helps your body form DNA/RNA and red blood cells and aids the body in using proteins. Whole grains add necessary bulk to the digestive tract to aid in elimination of wastes. Choose Often ¾ Bread, Bagels, Pita, Muffins, Biscuits or Rolls w/ < 2g of Fat ¾ Cold Cereals w/ <2g of Fat ¾ Hot Cereals ¾ Corn Tortillas ¾ Air Popcorn Unbuttered, Pretzels, Rice Cakes ¾ Pasta, Rice, Barley ¾ Crackers w/ <1g of Fat Choose Sometimes ¾ Flour Tortillas ¾ Egg Noodles ¾ Crackers >2g Fat ¾ Cold Cereals High In Sugar ¾ Egg Breads, Pancakes, Waffles Muffins, Biscuits, Rolls w/ 2-5g of Fat 131 Choose Rarely ¾ Croissants, Muffins, Biscuits w/ >5g of Fat ¾ Oil-Popped and Buttered Popcorn ¾ Crackers >3g Fat (Ritz) Vegetable Group: 3 to 5 Servings Vegetables provide many of the vitamins and minerals we need to release energy from proteins, carbohydrates, and fats, plus build strong bodies, regulate heartbeat, and pass messages along the nerves. They also contain substances called antioxidants and phytochemicals that fight illness and disease. Since vegetables contain many different vitamins and minerals, it is important to have a variety of them in your diet. Vegetables provide fiber to aid in elimination of body wastes. Be sure to scrub vegetables before cooking. Ideally, vegetables should be steamed, microwaved, or eaten raw, but the occasional stir-frying is acceptable. Boiling vegetables is OK, but some of the vitamins and minerals will end up in the cooking water. Choose Often ¾ Fresh Vegetables Choose Sometimes ¾ Frozen w/o Sauce Choose Rarely ¾ Canned Vegetables ¾ Frozen in Sauce/Juice Fruit Group: 2 to 4 Servings Fruits are especially good sources of important vitamins like A and C. Vitamin A is important for healthy eyes, skin, and hair. Vitamin C helps your body absorb calcium and phosphorus and use them for healthy bones and teeth, along with muscle and nerve functions. Fruits also provide B vitamins, which help your body form DNA/RNA and red blood cells and aid the body in using proteins. This food group also adds minerals such as potassium (to keep cells healthy) and roughage for proper elimination of wastes from the body. Be sure to scrub fruits before eating. It is best to eat fruits raw. Avoid peeling or slicing fruits until just before use. Choose Often ¾ All Fresh Fruit Choose Sometimes ¾ Dried Fruit ¾ Fruit Juices Choose Rarely ¾ Avocado ¾ Olives Milk Yogurt, & Cheese Group: 2 to 3 servings This food group is an important source of vitamin A, vitamin D, and protein. Vitamin A is important for healthy eyes, skin, and hair. Vitamin D helps your body absorb calcium and phosphorus and use them for healthy bones and teeth, along with muscle and nerve functions. Protein in the body is made from the building blocks called amino acids. Protein's main functions are to repair and maintain body tissues, produce hemoglobin to carry oxygen to the cells, and produce antibodies, enzymes, and hormones. Some of the amino acids in protein are produced by the body; others must be obtained in the diet. Excess protein is burned for energy or stored as fat and glycogen in the body. Choose Often ¾ 1% Lowfat or Skim Milk ¾ 1% Lowfat Yogurt ¾ Cheeses w/ 2 or Fewer Grams of Fat/Oz. ¾ Frozen Dairy Desserts W/ 2g of Fat or Less/½ Cup Choose Sometimes ¾ 2% Lowfat Milk ¾ 1% Lowfat Yogurt ¾ Cheeses With 3-5g of Fat/Oz. ¾ Frozen Dairy Desserts With 3-5g of Fat/½ Cup 132 Choose Rarely ¾ Whole Milk ¾ Regular Yogurt ¾ Cheeses With More Than 5g of Fat/Oz. ¾ Ice Cream or Frozen Desserts With 5g of Fat or More Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group: 2 to 3 Servings Protein, an important part of your diet, can be found in this food group. Protein in the body is made from the building blocks called amino acids. Protein's main functions are to repair and maintain body tissues, produce hemoglobin to carry oxygen to the cells, and produce antibodies, enzymes, and hormones. The body produces some of the amino acids in protein, while others must be obtained in the diet. Foods in this group also provide the B-complex vitamins, which helps your body form DNA/RNA and red blood cells and aids the body in using proteins. Calcium and iron help build strong bones and teeth and support muscle and nerve functions. Choose Often ¾ Beef: Top Round ¾ Beef: Eye Of Round ¾ Pork: Tenderloin ¾ Chicken Breast w/o Skin ¾ Egg Whites ¾ All Dried Beans, Peas ¾ Canned Fish Packed In Water Choose Sometimes ¾ Beef: Bottom ¾ Beef: Sirloin ¾ Beef: Pot Roast ¾ Beef: Tenderloin ¾ Beef: T-Bone ¾ Beef: Flank ¾ Pork: Sirloin Chop ¾ Pork: Center Loin ¾ Pork: Rib Chop ¾ Canadian Bacon ¾ Chicken Breast ¾ Turkey Breast ¾ Egg Substitutes ¾ Soybeans, Tofu 133 Choose Rarely ¾ Beef: Porterhouse ¾ Beef: Liver ¾ Corn Beef ¾ Hot Dogs ¾ Salami, Bologna ¾ Bacon, Sausage ¾ Fried Chicken ¾ Whole Eggs ¾ Nuts, Peanuts ¾ Canned Fish in Oil Fats, Oils, and Sweets Group: Use sparingly Fats and oils are essential nutrients to maintain body function but should be used sparingly. Fats help the body absorb vitamins A, D, E, K, and beta-carotene. They help slow sugar's release into the bloodstream and are important for the formation of cell membranes. Aim for fat intake of 25 percent or less of total daily food intake. Saturated fats (butter, beef fat) should be limited to 10 percent or less of the fat total. Unsaturated fats (safflower and corn oil) and monounsaturated fats (olive and canola oil) are healthier choices. Fats shouldn't be restricted in children under age two. The developing brain and other organs of the young child need a certain amount of fat for proper development. Sugars, which are simple carbohydrates, are easy to digest and are quickly absorbed into the bloodstream where they provide quick energy. Sugars provide no nutritive value and are often accompanied by fats, so eat them sparingly. 134 SAMPLE DAILY MENU 1200 Calorie Menu 1 (Calorie Reduction) Serving 1 1 Tbl. 1/2 med. 6 oz. Cal 200 55 40 70 365 29% Pro Cal 28 1 4 27 60 19% Fat Cal 18 1 0 4 23 10% Cho Cal 152 56 40 38 286 38% 2 cups 3 oz. 6 1/2 cup 1 12 oz. 58 165 53 55 35 0 331 26% 8 96 6 0 4 0 114 35% 0 63 14 0 0 0 77 32% 48 0 32 55 34 0 169 23% Lamb Chop-broiled 2.5 oz. Cauliflower-cooked 1 cup Mashed potatoes 1/2 cup Corn 1 ear Skim Milk 6 oz. 150 30 90 90 70 430 34% 80 8 8 12 27 135 42% 54 0 4 9 4 71 30% 24 24 74 76 38 236 32% Sunflower Seeds Cherries 80 35 35 11% 12 4 16 5% 63 4 67 28% 10 44 54 7% 1261 325 238 745 23% 18% 60% Breakfast Raisin bagel Jam Grapefruit Skim Milk Lunch Tossed Salad Tuna-chunk light Crackers-wheat Applesauce-Unsw Plum Water Dinner Snack Daily Totals 1/2 oz. 10 135 SAMPLE DAILY MENU 2000 Calorie Menu 1 Serving 1/4 cup 6 oz 2 dices 2 pats 1/2 med Cal 100 70 122 70 82 444 20% Pro Cal 12 27 21 0 8 68 15% Fat Cal 0 4 14 70 3 91 26% Cho Cal 92 38 94 0 80 304 23% Corn Tortillas Ground Beef-lean Lettuce Tomato Onion Spanish Rice Rootbeer 3 3 oz 1/4 cup 1 mod 1/4 cup 1 1/2 cup 12 oz 195 230 6 40 1S 195 146 827 40% 24 84 0 8 2 16 0 134 30% 27 144 0 0 0 35 0 206 59% 156 0 6 32 14 149 155 512 39% Scallops-steamed Whole wheat roll Broccoli-cooked Baked Potato Corn-cooked Tea 4 oz 2 1 cup 1 med 1 ear 12 oz 127 180 45 220 85 3 660 32% 106 28 16 20 12 0 182 41% 14 18 9 0 9 0 50 14% 0 145 32 204 76 3 460 35% 2 oz 30 104 54 158 8% 58 4 62 14% 40 8 48 14% 4 49 53 4% 2089 446 347 1329 20 % 16 % 64 % Breakfast Grape Nuts Cereal Skim Milk Whole wheat Margarine Cantaloupe Lunch Dinner Snacks Lite-line cheese Grapes Daily Total 136 SAMPLE DAILY MENU 3000 Calorie Menu 1 Serving 2 1 cup 1/4 cup 8 oz 1 12 oz Cal 160 145 109 112 200 132 858 28% Pro Cal 48 24 5 7 18 53 165 23% Fat Cal 108 18 1 4 28 3 152 33% Cho Cal 8 100 105 100 132 75 540 28% Turkey-light 8 oz Lettuce 1 pc Tomato 1/4 med Mustard 1 tsp Pita bread 6 1/2" Yogurt-lowfat w/fruit 8 oz Beef Noodle Soup 2 cups Fruit Punch Drink 12 oz 149 2 10 4 1 230 280 170 1010 33% 112 0 2 1 165 40 63 0 242 34% 30 0 0 2 24 18 97 0 156 34% 0 2 8 1 9 172 114 176 605 32% Ham-lean-roasted Collard greens-cook Corn meal-cooked Black-eyed peas Wild rice Carrots-fresh Water 7 oz 1 cup 1 cup 1 cup 1 cup 1 cup 12 oz 300 25 120 190 221 49 0 905 195 8 12 52 27 6 0 300 95 0 0 9 5 3 0 112 0 20 104 140 191 44 0 499 4 cookies 1 210 101 311 8 5 13 36 2 38 168 100 268 3084 720 458 1912 23% 15% 62% Breakfast Scrambled Egg Oatmeal Raisins Orange juice Bagel Skim milk Lunch Dinner Snacks Fig Bars Banana Daily Totals 137 SAMPLE DAILY MENU 3000 Calorie Menu 2 Cal 172 45 110 167 220 127 110 951 32% Pro Cal 68 46 6 2 8 4 0 134 25% Fat Cal 9 0 2 0 0 0 0 11 2% Cho Cal 95 0 90 165 102 123 110 685 36% Beef Stew-homemade 1 l/2 cups Biscuit 1 Corn-on-the-cob 2 Wild rice 1 cup Cantaloupe 1/2 Choc Chip Cookie 2 Water 12 oz 327 103 140 221 82 100 0 973 33% 94 9 20 27 8 9 0 167 31% 141 45 14 5 7 32 0 244 53% 91 52 129 192 80 56 0 600 32% Baked Flounder Baked Potato Margarine Green Beans Pineapple-canned Lemonade Apple 342 145 70 32 189 161 96 1035 35% 204 16 0 8 3 0 0 231 43% 124 2 70 3 3 0 7 209 45% 0 130 0 28 185 161 89 593 32% 2959 532 464 1878 18% 17% 64% Breakfast Skim Milk Egg whites Wheat toast Grape juice Shredded wheat Banana Jam Servings 2 cups 3 2 1 cup 2 cups 1 2 Tb1 Lunch Dinner Daily Totals 6 oz 1 med 2 pats 1 cup 1 cup 12 oz 1 138 SAMPLE DAILY MENU 4000 Calorie Menu 1 Breakfast Raisin Bran Bagel Cantaloupe Hash Browns Poached Egg Wheat bread Jam Orange Juice Skim Milk Cho Cal 5 18 3 163 52 14 2 4 3 264 34% Cal 120 152 81 180 2 92 112 100 75 914 35% 31% 7 4 4 3 4 1 12 2 74 105 23 54 88 59 8 0 0 0 1221 220 32% 29% 100 200 14 50 155 156 7 112 1 228 31% 12 oz 2 med 1/2 cup 5 oz 2 1 cup 3 290 68 300 180 186 1027 26% 0 32 16 176 28 11 263 38% 3 260 51 0 145 115 574 22% 1 1 cup 96 0 9 96 32 72 216 310 406 32 81 312 10% 5% 10% 12% 3979 692 774 2595 17% 19% 65% Serving 1 cup 1 1/2 1 cup 1 2 slices 2 Tbl 8 oz 12 oz Pro Fat Cal Cal 130 14 200 28 82 8 355 19 82 26 122 21 110 1 112 7 132 53 1325 177 33% 26% Lunch Orange Juice Fruit cocktail Green beans-cooked Mixed vegetables Spaghetti & Meat Dinner Roll Lite-line cheese Sweet potato-baked Diet Soda 8 oz 1 cup 1/2 cup 1/2 cup 1 cup 2 3 oz 1 12 oz 112 194 16 58 332 238 156 115 1 Dinner Tea Baked potato Peas-canned Steak-lean Whole wheat roll Jell-O w/fruit Snacks Apple Chocolate Pudding Daily Totals 139 0 4 3 108 18 68 201 26% 795 SAMPLE DAILY MENU 4000 Calorie Menu 2 Servings 12 oz 1 2 slices 2 Tbl 3 3 1 cup 6 oz Cal 132 82 122 110 492 150 110 84 1282 32% Pro Cal 53 26 21 1 64 0 0 5 170 26% Chicken & Noodles Spag. & Meatsauce Sesame roll Tossed Salad Italian-low cal Diet Soda Fresh Strawberries Broccoli Macaroni salad Wild rice 1/2 cup 1 cup 2 2 cups 2 Tbl 12 oz 1 cup 1 cup 1/2 cup 1 cup 183 332 122 58 16 1 55 48 167 221 1203 30% 44 75 12 8 0 0 4 22 15 27 207 32% 83 105 36 0 13 0 6 5 53 5 306 33% 52 155 72 48 3 1 50 34 97 192 704 28% Potato soup Sesame roll Green beans canned Grapes Fresh Strawberries Tea Spanish Rice Tomato Yogurt slam Chicken w/o skin Blueberry muffin 1 cup 2 1 cup 20 1 cup 12 oz 1 cup 1 med 8 oz 6 oz 2 158 122 32 68 55 3 130 40 113 174 224 1119 39% 25 12 8 2 4 0 11 8 31 133 23 257 31% 74 36 3 4 6 0 24 4 30 33 67 281 24% 60 72 28 68 50 3 99 33 45 0 134 592 301 101 402 10% 4006 12 5 17 3% 651 16% 113 2 115 13% 918 23% 180 102 282 11% 2487 62% Breakfast Skim Milk Poached Egg Whole Wheat Bread Jam Plain Pancake 6"diam Maple Syrup Applesauce-unsweet Orange juice Fat Cal 3 52 14 1 43 0 0 3 216 24% Cho Cal 75 1 96 113 284 153 110 77 909 37% Lunch Dinner 28% Snacks Peach Pie Banana Daily Totals 1 pc 1 140 FAST FOODS An occasional fast food meal will not destroy dietary balance, however, the majority of fast foods are high in fat and calories and will raise the percentage of fat in the diet. An athlete on a 4000 calorie diet should take in 90 grams of fat daily (810 calories). At McDonald’s, a Big Mac, french fries, and apple pie contain 61 grams of fat (549 calories). Therefore, other meals for the day should be lower in fat to offset the intake of fat at McDonald’s. It is beneficial to learn which foods are high in fat in order to better justify meals. The following outlines the recommended intake of fat based on caloric intake, as well as the fat analysis of various fast food restaurants. DAILY CALORIC INTAKE GRAMS DAILY CALORIC FAT INTAKE OR LESS 1200 1000 800 600 400 6000 5000 4000 3000 2000 133 111 89 67 44 FAST FOODS FAT ANALYSIS ARBY'S % Roast Beef, reg. Roast Beef, deluxe Chicken Breast sandwich Hot Ham & Cheese Turkey Deluxe Superstuffed Potato-deluxe Chicken Salad & Croissant Vanilla Shake CALS FAT FAT CALS GRAMS FAT 350 486 592 353 375 295 472 295 135 207 243 117 153 90 324 90 39% 43% 41% 33% 41% 30% 69% 30% 141 15 23 27 13 17 10 36 10 BURGER KING % Whopper Onion Rings Chicken Tenders Bkfst. Croissandwich Sausage, Egg, Cheese Ham, Egg, Cheese Scrambled Egg Platter w/bacon French Toast Platter w/sausage DAIRY QUEEN Big Brazier Deluxe Brazier Onion Rings Buster Bar Fish Sandwich Hot Dog w/chili CALS FAT CALS FATGRAMS FAT 607 274 204 288 144 90 32 16 10 48% 53% 44% 538 335 536 635 369 180 324 414 41 20 36 46 69% 54% 60% 65% CALS FAT CALS 407 261 300 153 390 198 400 153 570 288 FATGRAMS 29 17 22 17 32 KFC % Extra Crispy Dinner Original Recipe Dinner Buttermilk Biscuit Potato Salad Cole Slaw CALS FAT CALS FAT GRAMS 951 831 269 141 103 486 414 122 83 51 54 46 14 9 6 McDONALD’S Apple Pie Cherry Pie Big Mac Egg McMuffin Filet of Fish French Fries Hamburger Quarter Pounder w/cheese McD.L.T. Bacon, Egg, Cheese Biscuit Hot Cakes w/butter, syrup Hash Browns CALS FAT CALS FATGRAMS 300 171 19 298 162 18 542 279 31 352 180 20 402 207 23 211 99 11 257 81 9 519 261 29 680 396 44 483 284 32 500 93 10 125 63 7 142 FAT % 46% 51% 51% 38% 50% FAT 51% 50% 46% 59% 50% FAT % 57% 54% 52% 51% 51% 47% 31% 50% 58% 59% 18% 50% TACO BELL Light Bean Burrito Light Burrito Supreme Light Taco Light Taco Supreme Light Soft Taco Light Soft Taco Supreme Light Chicken Soft Taco Light Chicken Burrito Light 7-Layer Burrito Light Chicken Burrito Supreme Light Taco Salad CALS FAT CALS FATGRAMS FAT % 330 60 7 15% 350 70 8 20% 140 50 6 30% 160 50 6 34% 180 50 6 27% 200 50 6 25% 180 45 5 25% 290 60 7 20% 440 80 9 18% 410 90 10 22% 680 235 26 33% 143 FOOD SUBSTITUTIONS HIGH FAT ITEMS LOWER FAT ALTERNATIVES FAT FAT FAT CAL CAL AMT ITEM GRAMS SVD SVD CAL CAL GRAMS ITEM DAIRY PRODUCTS 1 cup Whole Milk4% 159 0.25 71 75 1 cup Cottage Cheese 239 2 59 68 1 tsp Butter 34 2 18 19 1 Fried Egg 99 6 17 19 1 cup Choc Ice Cream 295 2 36 123 1 oz Cheddar Cheese 113 2 61 62 1 cup Egg Nog 340 6 155 117 1 tbl. Lt. Whip. Creame 45 1 30 6 1T 1T 1T 1T 1T CONDIMENTS French 1 51 50 1000 Island 2 53 53 Mayonnaise 4 61 65 Sour Cream 0.5 19 23 Tartar Sauce 0 60 72 FAT CAL CAL 77 9 DAIRY PRODUCTS Skim Milk 88 2 86 10 1% Cot. Cheese 180 18 34 4 Diet Margarine 16 15 71 8 Poached Egg 82 52 144 16 Sherbert 259 21 82 9 Lite Line 52 20 171 19 Ice Milk 85 54 45 5 Fro. Whip. Top. 15 9 15 6 66 56 6 CONDIMENTS Low cal French 80 72 8 Low-cal 1000 Is. 27 19 101 101 11 Diet Mayo 40 36 27 27 3 Mustard 8 4 75 72 8 Pln. Nonfat Yog. 15 0 144 INTERNATIONAL FOODS 1 Slice Thk Pep. Pizza 140 41 4 32 2 1 Slice Sausage Pizza 157 56 5 4 7 1 Slice Spaghetti w/meat 332 105 9 72 26 1 Slice Beef Burrito 466 189 12 123 81 1 Slice Beef Enchilada 275 144 9 58 63 1 Each 1/4 lb w/cheese 518 283 19 105 84 1 Each Big Mac 541 283 23 139 79 5 INTERNATIONAL FOODS Thin Pep. Pizza 108 39 6 Cheese Pizza 153 49 12 Spaghetti w/tom 260 79 21 Bean Burrito 343 108 16 Chicken Ench. 217 81 31 Chicken Sand. 413 173 31 Files of fish 402 204 145 HIGH FAT ITEMS LOWER FAT ALTERNATIVES FAT FAT FAT FAT FAT CAL CAL AMT ITEM GRAMS SVDSVD CAL CAL GRAMS ITEM VEGETABLES & POTATOES 1 serv French fries 145 59 0.25 8 57 1/2 ea. Avocado 188 167 0.11 158 166 1 serv Onion Rings 274 144 0.11 234 143 1 serv Cole Slaw 103 51 0 73 51 1 serv Potato Salad 141 83 0.25 4 81 1 Potato W/2T but,4Tsc 444 297 0.25 307 295 1 oz Sunflower seeds 160 126 0.44 80 122 1T Peanut Butter 95 72 2 55 52 GRAIN PRODUCTS 1 slice White Bread 63 1 2 1 1 cup Captain Crunch 179 1 29 30 1 cup Quak 100% Nat 144 1 7 50 1 cup Fried Rice 353 0.25 130 209 1 each Buttermilk Bisc. 269 0.25 69 120 1 cup Bread Stuffing 420 0.11 275 233 4 P.B. Cookies 245 4 35 90 1 each Croissant 235 0.25 35 106 1 each Donut 210 1 70 99 CAL CAL 7 VEGETABLES & POTATOES Baked Potato 137 2 19 Carrot 30 1 16 Onion 40 1 6 Cabbage 30 0 9 Potato, plain 137 2 33 Potato, plain 137 2 14 Black-eyed Peas 80 4 8 Tofu 40 20 8 1 GRAIN PRODUCTS Wheat Bread 61 7 35 4 Grape Nuts 150 5 56 6 Raisin Bran 137 6 211 23 White Rice 223 2 122 14 Bagel 200 2 234 26 Corn Grits 145 1 126 14 Fig Bars 210 36 108 12 Bagel 200 2 108 12 English Muffin 140 9 146 MEAT 1 each Fried chk breast 3 21 20 5 oz Broiled Sirloin 10 160 208 5 oz Flank Steak 1.25 145 82 5 oz Tuna in oil 1 60 57 3 oz Boiled Ham 3 48 100 3 oz Veal Rib 3 91 100 3 slices Bacon 4 25 45 160 46 5 MEAT Roasted Chicken 400 298 33 Broiled Halibut 240 90 278 93 10 Broiled Shrimp 133 11 168 63 7 Tuna in Water 108 6 198 130 14 Lite Turkey 150 30 230 126 14 Roasted Chicken 139 26 110 81 9 Canadian Bacon 85 36 139 26 We recommend no more than 20% of your daily intake to come from fats. Obviously, many fast foods contain an extremely high percentage of fat and eating these foods on a regular basis can create problems for both athletes and non-athletes alike. 147 High Performance Fast Food Meals - Breakfast Food McDonald’s Plain English Muffin (2) Strawberry Jam (1) Scrambled egg (1) Orange Juice (6 ounces) 2% milk (1 carton) Calories Protein Carbs Fat 747 17% 56% 25% 650 11% 66% 25% 761 12% 67% 20% 668 15% 58% 26% or Hot cakes with butter and 1/2 syrup packet Orange juice (6 ounces) 2% milk (1 carton) Family Style Restaurant (Perkins, Denny's, Shoney's) Buttermilk pancakes 5" (3) Butter (1 pat) Egg (1) Syrup (3 tablespoons) Orange juice (4 ounces) Or Cold Cereal(l cup)with 2% milk (4 ounces) Egg (1) English muffin Butter (1 pat) Jelly (1 packet) Orange juice (4 ounces) 148 High Performance Fast Food Meals - Lunch & Dinner Food Fat McDonald’s Chicken sdwh. with BBQ sauce 25% Side Salad w/1/2 packet low cal vinegar & oil dressing Orange Juice (6 oz) 2% milk (1 carton) Calories Protein Carbs 667 23% 51% 19% 62% 719 22% 53% 695 22% 51% 970 20% 52% or Grilled Chicken sandwich 810 19% Side Salad w/vinaigrette dressing (1 pack) Vanilla Shake Orange Juice (6 oz) Wendy’s Chicken breast sandwich on multi 25% grain bread (no Mayo) Baked potato Sour Cream (1 pack) 2% milk (8 oz) Arby’s Jr. Roast Beef on multigrain 27% bread w/ lettuce & tomato (no Mayo) Side Salad 2% milk (8 oz) or Arby’s Regular Roast Beef or 30% Ham and Cheese Sandwich Side Salad Vanilla Shake 149 * 1/2 cup lettuce, 1 cup veggies, 1/2 cup garbanzo beans, 1/4 cup cottage cheese, 2 table spoons low cal dressing Food Calories Protein Carbs 720 13% 59% 1430 22% 56% 785 19% 53% 1105 18% 55% 1023 19% 61% 1126 20% 55% Fat KFC Skin free chicken (center breast) 28% BBQ sauce Mashed Potatoes Corn on the Cob Coleslaw Soda (16 oz) Taco Bell 2 Light 7-layer burritos 21% 1 Light Chicken burritos 1 Light Taco 2% milk (8 oz) or 3 Tostadas 27% 1 plain tortilla 2% milk (8 oz) or 1 Tostadas 28% 2 Bean burritos 1 plain tortilla 2% milk (8 oz) Pizza Hut Large spaghetti w/ meat sauce 20% Breadsticks 2% milk (8 oz) or 1/2 medium onion, green pepper 25% and cheese pizza 2 bread sticks 2% milk (8 oz) 150 Family Style Restaurant (Perkins, Denny's, Shoney's) Baked fish 1100 25% 23% Baked potato w/ sour cream 1 muffin Salad bar - lettuce & low cal dressing 2% milk (8 oz) Sherbert (1/2 cup) or Hawaiian Chicken 1053 20% 13% Baked Potato Rice Grecian bread Side Salad Orange Juice (8 oz) Soda (16 oz) 151 51% 67% READ THE LABELS Carbohydrates and Proteins are 4 calories per/gram, whereas fats are 9 calories per/gram. Therefore, if a food label reads: Calories per serving...140 18 grams 7 grams 3 grams Carbohydrates (18 g X 4) Fats (7 g X 9) Proteins (3 g X 4) = = = 72 cal. from carbohydrates 63 cal. from fat 12 cal. from protein 147 cal total 152 This item is comprised of 43% fat, 49% carbohydrate, and 8% protein. This product does not follow the guidelines for a well-balanced diet. Therefore, be careful when making food selections. Just because something is low in calories doesn't mean it is also low in fat. Lowering your fat intake is the number one ingredient for weight loss and living healthier lives. Ingredient labels are listed on a product by weight, from most to least. While ingredient labels do not show the exact amount, they do give you the relative amount of each ingredient. Reading ingredient labels can help you choose foods that are lower in sugars, fats and salts. This can be an essential part of an athletes conditioning program. HOW TO READ FOOD LABELS Once you know what to look for on a label you can check out which foods offer the best nutritional value, and falls under the guidelines of a specific diet. LOOK OUT FOR THE FOLLOWING • Name. This cannot be misleading. For example, strawberry yogurt must contain real strawberries, or else it can only be called strawberry-flavored yogurt. Check the ingredients label to be sure. • List of ingredients. Ingredients are listed in order of weight with the largest amount first. • Datemark. Must appear on the product. “Use by,” means that product must be used before that date and should not be on sale after that date. “Best before” means that the product is safe after that date, but the food may no longer be at its best. • Nutrition Information. You can check out the energy (calorie), protein, carbohydrate or fat content. Nutritional labeling is not required unless products make a nutritional claim such as “ low in fat” where nutrition information must then be shown to back up the claim. Some manufacturers compare amounts to the recommended daily allowance (RDA). It is best to use the label as a guide while basing your food choices on the food Pyramid guidelines. • Serving size. The serving size of a packaged product is measured in pieces, percentage of the package or cups, and the metric equivalent-usually in grams. This is important because if the product is small like a cookie or pastry, you can see the size of the portion before you eat it. If the product is measured in cups, a percentage of the package, or just grams, it is not easy to determine how big a portion will be. For liquid products, teaspoons, tablespoons, fl oz (fluid ounces) and the metric equivalent, usually ml (milliliters) are used. You should become familiar with the size of each serving you are consuming. When reading or comparing labels, pay very close attention to the size of the serving size, because the serving size of some products may be small to make the product more attractive. 153 • Serving per container. The serving per container information will tell you how many servings are in the container or package. To get a better picture of a portion, try multiplying the serving size by the number of servings per container. For example, if a bag of chips contains 10 servings, and you eat ½ the bag, you must multiply all the nutrients (fat, sodium, etc.) and calories by 5 to get an accurate count of how much you have eaten. • Amount per serving. This section contains the amount of calories for each serving of the product and amount of those calories that come from fat. If you are counting the number of calories you are eating in a day, you must add the amount on the left side of the label to the total number (calories) by the number of servings you ate, then add it to your total calories you ate that day. • “Calories from Fat”. Indicates how many calories in each serving come from fat. Percentage of fat from calories should be around 30% for the average individual, however 20% would be a better amount if there is concern about being overweight. To figure this out multiply the “calories from fat” number by 5 for (20%) or by 4 for (25%). If the number you get is more than the number of calories on the left side of the “ Nutrition Facts” label, this product contains more fat than you need. If the number you get is less than the calories, that product contains a healthy amount of fat per serving. * The closer the number of “calories from fat” is to the actual ‘‘calorie”, the more fat that food contains. Example: In a can of Chef Boyardee Spaghetti and meatballs there are 270 total calories, and the “calories from fat” are 100. To find out if this is greater or less than 20% you would take 5 and multiply it by 100, which would equal 500. The number 500 is greater than the total calories, which are 270. From this we can determine that this product is too high in fat for a person who’s diet is consisting of only 20% of fat. HYDRATION Water is the most critical nutrient for growth, development, and overall health. It is the most abundant nutrient in your body, and is the medium through which all energy reactions take place. Water is needed for digestion, absorption, circulation, excretion, maintenance of body temperature, and functioning of every living cell. About 60% of the body’s weight is water, and muscle is comprised of over 70% water! Sweating from workouts causes dehydration and a loss of total body water. Adequate water intake is essential to ensure transport of vitamins, minerals, and carbohydrates to the muscles. Drink a minimum of 4 cups a day for every 1000 calories you expend. Instead of counting cups, drink fluids at each meal and monitor your urine output. If your urine is light in color, and you are going to the bathroom every 2 to 4 hours, you are probably drinking enough Approximately 2 hours prior to an intense workout or competition, at least 2 cups (16 oz.) of fluid should be gradually ingested. During activity, 8 ounces of cool (50-59 degrees F) fluids should be ingested every 15 to 20 minutes. Water is fine, but for intense exercise 154 lasting longer than one hour, a sports drink may be a better choice. Upon cessation of exercise, 20-24 ounces of fluid should be ingested for every pound of body weight lost. . Monitor yourself for early signs of dehydration: • As little as 3% dehydration will decrease performance! • Urine should be light colored with little odor. If it is a golden color and has a strong odor, you are dehydrated. • Sore throat, dry cough, and a hoarse voice are all additional signs of dehydration. (Nancy Clark’s Sports Nutrition Guidebook) SAFETY PRECAUTIONS FOR SUMMER TRAINING • Perform warm-up and cool-down activities in the shade whenever possible to prevent sudden, excessive rises in body temperature. • Wear loose-fitting, light-colored clothing when possible • Adjust the intensity and/or the duration of the workout session in accordance with the environmental conditions. • Exercise in the morning or evening hours to avoid extreme temperatures. Be aware of the signs and symptoms of heat illness including: headache, nausea, dizziness, rapid pulse, muscle cramps, disorientation, and red, hot, dry skin. An athlete with any of these symptoms should cease activity, go to a cool, shady area, and either sit or lie down in a supine position with feet slightly elevated. Gradually sip on cool liquids and never resume activity until all of the symptoms have passed and qualified medical clearance has been granted. 155