FOOD SELECTIONS FOR UW-STOUT ATHELETES FOR LUNCH AT THE COMMONS By: Navya Gurajada Kavitha Penugonda
Foods to avoid
Nutrient estimates for different kinds of Athletes
Menus for a week
A balanced diet refers to intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for the maintenance of body cells, tissues, and organs, and to support normal growth and development.
Carbohydrates : these provide a source of energy.
Proteins : these provide a source of materials for growth and repair.
Fats : these provide a source of energy and contain fat soluble vitamins.
Vitamins : these are required in very small quantities to keep you healthy.
Mineral Salts : these are required for healthy teeth, bones, muscles etc.
Fibre : this is required to help your intestines function correctly; it is not digested.
Balanced Diets : we must have the above items in the correct proportions.
FOOD PYRAMID Source: www.sciencepages.co.uk
The food pyramid shows how much of different types of foods we should be eating:
Breads and cereals should make up the major part of our diet
We should eat lots of vegetables and fruit
We should eat some (but not too much) meat (or veggie alternative) and dairy products every day
We should eat as few fats, oils and sweets as possible.
Carbohydrates provide athletes with an excellent source of fuel.
choose whole grains more often than their more processed counterparts like white rice and white bread.
(such as brown rice, oatmeal, sweet potatoes, whole wheat bread, and starchy vegetables like corn and peas)
Sugary carbs such as candy bars or sodas are less healthy for athletes because they don't contain any of the other nutrients needed.
Recommendations for Athletes
Athletes need slightly more protein than less-active teens, but most teen athletes get plenty of protein through regular eating.
Too much protein can actually harm the body, causing dehydration, calcium loss, and even kidney problems.
Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.
Concentrate on healthier fats, such as the unsaturated fat found in most vegetable oils.
Fatty foods can slow digestion, so it's a good idea to avoid eating these foods for a few hours before and after exercising.
To prevent dehydration:
Drink at regular intervals throughout the day.
Carry sports drinks and water with you.
Limit caffeinated and alcoholic beverages as they are diuretics and promote fluid loss.
Skim or 1% milk.
Fresh fruit, fruit juice, smoothie Salads/salad bars –for carbohydrate.
For protein include cheese, nuts, seeds, eggs, kidney beans, garbanzo beans, cottage cheese or plain tuna.