A healthy sporting diet
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This document provides information and instructions for analyzing a person's diet using a calorie coach program. It discusses macronutrients like carbohydrates, proteins and fats, as well as micronutrients. It then guides the user through entering their personal details, activity levels, and daily food intake into a Word document to be analyzed by the calorie coach program. The output will analyze the diet and make recommendations.
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A healthy sporting diet
- 1. is your diet SERVING you WELL? South East Somerset Schools Sports Partnerships
- 2. food groups... macronutrients Carbohydrate (CHO) Protein (PRO) Fat (FAT) micronutrients vitamins minerals
- 3. this session... analyse and summarise your diet learn what’s good about your diet and what isn’t enter your... physical details sporting activities actual food intake
- 4. will do all the work!
- 5. open / launch MyCalorieCoach™ program Word™ document
- 6. Save the Word™ document as... SURNAME FORENAME Diet Analysis
- 7. enter your details now first name, last name, email address height, DOB, gender starting weight, ideal weight (as now)
- 8. save MyCalorieCoach™ profile as... SURNAME FORENANE.mcc
- 9. teenage athlete PRO 1.5 - 2g per kg body mass minimum maximum for a 40kg athlete... = 1.5 × 40 = 60g for a 40kg athlete... = 2 × 40 = 80g
- 10. ‘active’ teenage ENERGY girls boys 2200 kcal 2500 kcal 2270 / 2530kcal
- 11. growing teenage athlete CHO 65-70%energy from CHO 70% (of 2270 or 2530 kcal)
- 12. your extraENERGY needs Football (competitive): 10 kcal per kg per hour Swimming (crawl): 10 kcal per kg per hour Dance: 4.5 kcal per kg per hour = 10 × 40 × 1.5 = 600 kcal
- 13. growing teenage athlete FAT 20 – 25% total energy intake
- 14. set up your energy split PRO: 80g CHO: 440g FAT: 50g PRO: 13% CHO: 70% FAT: 18%
- 15. Word™ document My Calorie Coach™ document SAVE
- 17. 3 add 1 red arrow 2 type away PICK YOUR ACTIVITY
- 19. Word™ document My Calorie Coach™ document SAVE
- 20. ENTER YOUR FOOD INTAKE NOW
- 21. ENTER YOUR FOODNOW 3 add 1 green arrow 2 type away
- 23. my snack
- 24. ADD YOUR SNACK
- 25. Word™ document My Calorie Coach™ document SAVE
- 28. analysis and presentation PRINT SCREEN Alt-TAB TRIPLE CLICK Ctrl-V
- 29. breakfast smoothie 1 pint water 1 organic apple (cored) 1 organic banana (peeled) 1 cook organic beetroot (large) 1 egg whites from organically reared hens 10 organic strawberries or raspberries 25 organic blueberries 2 table spoons of pure coco powder 1 pot of Total™ 0% fat Greek strained yogurt 1 teaspoon of high quality fish oils
- 30. my new diet rules, each day... In the course of a week, my meals have at least 10 different foods I keep foods with me so I am never caught without food when I am hungry I make sure I get at least 6 servings of breads or cereals I get at least 3 different servings of milk, yogurt, or cheese I eat at least 2 servings of meat, poultry, fish, dairy, beans, eggs, or nuts I eat at least 5 servings of fruit and vegetables I keep water close at hand during the day
Editor's Notes
- Good for youGood for your sportCould it be better – A LOT BETTER
- PENS / CalculatorMain food groupsGetting the right BALANCEGetting good QUALITY CHO, PRO, FAT
- AIMSAnalyse and summaries your diet with chartsMake recommendations to yourself for changeEnter your physical detailsEnter your sporting energy needsEnter your food intakeThe computer will then analyse all the foods and break them down into
- Endless calculations and comparison done for you.
- Go To My DocumentsDouble click on the Word documentLaunch My Calorie CoachDO NO MORE PLEASE
- CRUCIAL that you save this correctly and REGULARLYSwitch to Word document and Save As...
- Go through the WizardMake sure that they save the file as SURNAME FORENAME.mcc
- Open Word documentLaunch My Calorie CoachNO MORE PLEASE
- Equivalent to ...QUALITY Protein from a quality source.BEST source of ‘complete’ protein?EGG WHITEToo much ...Encourages FAT storageExcreted as UREA – poison! – potential kidney damage!
- Why the difference?Where do we get our ‘working’ energy from?
- Do the calculation.Write it into your notes.
- Quick calculation and jot in Word document.About a quarter of your whole daily needs again!
- Good quality fat – from where?
- Click ProfileSwitch to RDA tabChoose Default Ratios then hit ‘R’Set to ‘Free setting’ and adjustSet PROSet CHOReduce FAT
- Demo one on screen firstSAVE AS YOU GO!
- Demo one on screen first.Questionable spellings!SAVE AS YOU GO!
- Demo one on screen firstSAVE AS YOU GO!
- Keep saving as you go.
- Demo one on screen firstSAVE AS YOU GO!
- Demo one on screen firstSAVE AS YOU GO!
- Double-click on a food to adjust it.Add your snack.
- Double-click on a food to adjust it.Add your snack.
- Talk through meanings.Make RED LINE clear.
- Hand out key stripsDemonstrate how to switch charts and COPYDemonstrate how to paste
- Hand out key stripsDemonstrate how to switch charts and COPYDemonstrate how to paste
- Students to write these notes down in their Word documents.