Eating After College Sports: Rebalancing Your Energy

KSC Dietetic InternsAshley Raasch and Carly Lauraine

Today we will…

• Go over each food group and name a benefit of each

• Understand the portion recommendations for each food group.

• Acknowledge dietary changes needed post-graduation.

My 24 hour recallBreakfast:•Oatmeal with Almond Milk, Raisins, and Almonds •Cup of Coffee •Banana

Lunch:•Turkey wrap on Whole Wheat, lettuce, tomato, onion with honey mustard•French Fries •Brownie

After practice snack:•Gatorade•Power bar

Dinner: •Brown rice with chicken and veggies (broccoli, peppers, onions) with teriyaki sauce•Cup of French Onion soup with cheese•Cup of Frozen yogurt with mixed berries

BananaRaisins Mixed berries

OatmealWhole Wheat WrapBrown Rice

LettuceTomato OnionStir Fry VeggiesFrench Fries

Almond Milk AlmondsTurkey Chicken

Frozen Yogurt Cheese on

Soup

Example

My 24 hour recallBreakfast:

Lunch:

Snacks:

Dinner:

Your Plate

Fruits

Benefits for athletes • Rich in fiber, carbohydrate,

vitamin A, vitamin C, and minerals like potassium

• Improves healing• Aids in recovery after

exercise?• Reduce risk of cancer,

hypertension, and constipation.

How to incorporate daily • Breakfast• Snacks• Lunch

Vegetables

Benefits • Excellent source of vitamins

and minerals like vitamin C, beta-carotene (plant form of vitamin A), potassium, magnesium, and iron

• Contribute complex carbohydrates as energy

How to incorporate daily• Breakfast• Lunch• Snacks• Dinner

Grain

Benefits • Unrefined or lightly processed are

excellent sources of fiber, carbohydrate, B vitamins, and iron.

• Fuel Muscles, protects against unnecessary muscle fatigue, and reduces problems with constipation (if fiber rich)

• People who habitually eat WHOLE grains decrease risk of heart disease and stroke by 20-40%.

Examples of Serving Size• 1 slice of bread• 1 cup of ready-to-eat cereal• ½ cup of cooked rice,

cooked pasta, or cooked cereal can be considered as 1 ounce equivalent

Protein

Benefits • Essential amino acids help

build and repair body tissues, grow hair and fingernails, produce hormones, and boost immune system

• Iron helps to replace red blood cells

Serving Size Examples • 1 ounce of meat, poultry or

fish• ¼ cup cooked beans• 1 egg, 1 tablespoon of

peanut butter• ½ ounce of nuts or seeds

can be considered as 1 ounce equivalent

Dairy

Benefits • Quick and easy source of protein• Calcium maintains muscle function • Rich in Vitamin D (if fortified) and

calcium- important for growing teens and women of all ages- Helps to maintain strong bones and reduce risk of Osteoporosis

• Vitamin D- may be important in preventing and treating diseases (fibromyalgia, diabetes, M.S., Rheumatoid Arthritis.

• Protects against high blood pressure

LUNCH BOX DEMO

The following meals are typical meals that meet the caloric needs of each type of person.

1. Fast Food Meal- Average Student2. College Athlete Meal 3. Post-College Non-Athlete Graduate

Fast Food Meal • 1 slice of pizza • 2 Breadsticks • 2 Cowboy Cookies _______________________________________800 calories!

Student Athlete Meal

• Turkey and Cheese Sandwich on whole wheat bread

• French onion soup• Yogurt with Granola and Strawberries• Hummus and Peppers• Sun chips_______________________________________833 calories!

Post College Non-athlete Meal

• Turkey Sandwich with Cheese • Yogurt with granola with strawberries • Peppers with hummus _______________________________________633 calories!

Nutrient Density

• The dietary Guidelines emphasize 4 important concepts: Balance, Variety, Moderation, and Nutrient Density.

• Nutrient Density- the relative ratio of nutrients in a food in comparison to total calories. Foods with high nutrient densities provide the body with essential nutrients to the amount of calories.

Alcohol or Food

• 2 tomatoes sliced and topped with

• 1 oz fresh mozzarella • basil leaves• 1 tsp balsamic vinegar

Regular Beer

• 2 Clementines• 7 walnut halves

Lite Beer

• 1 cup minestrone soup (broth based)

Distilled Spirits

Tropical fruit parfait: • ½ cup fresh fruit• ¼ cup plain low-fat

yogurt• 1 tbsp sliced almonds

Kelly’s ABC Muffins!

• Try to name all of the fruits and vegetables you can taste in the muffins.

• What are some of your favorite snacks? Healthy or not…

Minute-to-win-it

• Directions: – Use food models to try and put together the best

meal for yourself that you can with the food models given!

Take away

• On the index card:– Write one thing you learned from this session that

you will take with you and utilize while in school– Think about the small changes you will need to

make as you transition out of college

QUESTIONS?THANK YOU!

Resources • Pictures: Flickr via user- bethannymorton, casimir62,

Cody La Biere, • Nutritional Sciences: From Fundamentals to Food- Kathy

Beerman Michelle McGuire• Nancy Clark’s Sports Nutrition• Nutrient Timing for Peak Performance- Heidi Scolnik • Kelly Wilson, RD• http://allrecipes.com/recipe/apple-carrot-muffins-3/• http://www.choosemyplate.gov • http://www.eatright.org