Transcript File - Dietetic Internship

Eating After College
Sports: Rebalancing Your Energy
KSC Dietetic Interns
Ashley 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 postgraduation.
Breakfast:
•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
Banana
Raisins
Mixed berries
Lettuce
Tomato
Onion
Stir Fry Veggies
French Fries
Oatmeal
Whole Wheat Wrap
Brown Rice
Almond Milk
Almonds
Turkey
Chicken
Frozen Yogurt
Cheese on
Soup
Breakfast:
Lunch:
Snacks:
Dinner:
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 Student
2. 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 FoodKathy 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