Transcript File - IMSA Sports Medicine

Healthy Body
Healthy Mind
Deepa Deshmukh MPH,RD,CDE,BC-ADM
Registered Dietitian/Health Consultant
Partner, DuPage Dietitians
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What’s on your plate??
Homework
Hormonal issues
Projects
Extra activities
Cafeteria food
Chronic illness
Food allergies
Vegetarianism
Gluten intolerance
home
Away from
Eating on the go
Sickness
Lack of time
Dieting
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Which then leads to……
• Skipped meals
• Imbalanced meals
• Fast-food
• Snack foods
• Mindless eating
• Rushed eating
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Physical and Psychological
effects….
• Fatigue (mental/physical)
• Poor academic performance
• Poor athletic performance
• Nutrition deficiencies
• Beginning of chronic disorders such
as obesity, eating disorders,
diabetes, unintentional weight loss,
anemia etc
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Gut – Body connection
What We Eat
How We Feel
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Long term effect on your
body
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Overeating/Impulsive eating
Release of stress hormones
Affects metabolism
Cravings
Disordered eating
Poor nutritional status
Maintaining healthy weight
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Lets talk…food & nutrition
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Carbohydrate
Fat
Healthy Body
Healthy Mind
Fruits &
Vegetables
Protein
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Carbohydrate
CARBS
Simple
•Sugar
•Corn syrup
•White flour
•White bread
Complex
•Whole grains
•Oat, Barley
•Brown bread
•Brown rice
•Fruits & Vegetables
• Complex CHO are rich in fiber,vit,minerals
• Fiber provides protection against Cancer,
Heart disease, and Diabetes
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Protein
Protein
•Red Meat
•Poultry
•Egg
•Fish
•Dry Beans
•Soy
•Lentils
•Nuts
• Choose vegetarian sources and lean
meats
• Limit red meat intake
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FAT
Saturated
•Animal products
•Dairy
•Coconut
Polyunsaturated
Fat
•Corn oil
•Sunflower oil
•Soybean oil
Monounsaturated
•Canola oil
•Olive oil
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Yes, Variety Matters
Apricots
Squash
Carrots
Apples
Cherries
Radish
Cauliflower
Cabbage
Onions
5 A DAY
Broccoli
Spinach
Kiwi
Eggplant
Blueberries
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Food for Brain
• Complex grains such as quinoa,
brown rice, oats
• Beans, lentils
• Almond, walnuts, pumpkin seeds,
sunflower seeds
• Avocado, olive oil
• Dark vegetables and deep colored
fruits such as berries, papaya,
mango pomegranate
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Sustained sources of energy
• Combine complex carbs with protein, good
fat and vegetables, fruit at EACH meal.
• For example: Plain oatmeal or whole grain
cereal with nuts and vegetable juice.
• Snack: Apple with peanut butter
• Lunch: brown rice/quinoa, meat or
lentils/beans, stir fried vegetable/salad
with olive oil dressing or avocado
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In the cafeteria…………….
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Unhealthy
Fried
Crisp
Breaded
Au Gratin
Creamed
T’sao
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Healthy
Steamed
Boiled
Grilled
Lean
Poached
Lightly sautéed
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Continued………
• Mayonnaise
• Gravy
• Butter
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Mustard
Lemon juice
Herbs/spices
Vinegar
Salsa
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Cafeteria staff
Coaches
Teachers
Parents
Students
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As a student…
• Be open to new foods….
• Be mindful about the foods and its effect
on your performance
• Request healthy options
• Focus on “Health At Any Size”
• Limit/avoid intake of RedBull,Monster
drinks and other liquid calories such as
Gatorade
• Nutritious food and adequate sleep is
crucial for performance
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As teachers/parents
• Be a good role model
• Teach and practice healthy habits
• Incorporate fun food and easy nutritional
related activities such as
“IMSA Chef Battle” or “Nutrition Club” or
“Ethnic Recipe Contest”
“IMSA Garden” “ Farmers Market Trips”
• Help establish positive relation with food
• DO NOT inject your personal likes and
dislikes when it comes to food!!
• Avoid “Diet talks”
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As coaches
• Ensure, enforce and reinforce adequate
hydration and nutrition depending on your sport
activities
• Educate yourself about caloric requirements for
your athlete. Talk with a dietitian.
• Be aware of body image issues and disordered
eating patters. THiner does not mean better
performance
• Avoid giving “one size fit all nutrition advice” for
caloric and protein requirements. Each child is
different.
• Watch intake of power bars and protein
supplements.
• Remember, Gatorade is for during the practice.
Hydration during summer months is EXTREEMLY 20
important
Cafeteria staff
• Introduce new food each week
• Incorporate nutritious ethnic ingredients
such as tofu, lentils in a regular menu
• Always always offer vegetarian non dairy
protein sources such as lentils, beans,
legumes, tofu, nuts and seeds
• Focus on dark, deep colored vegetables
and fruits
• Use local and seasonal ingredients
• Talk to a dietitian to create menus
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Get Moving
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30 minutes of exercise per day
Take stairs
Join walk clubs
Invest in simple exercise equipment,
balance balls, yoga mats
• Meditate/do mind relaxing activity for few
minutes everyday
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Recap
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Eat a healthy breakfast
Have balanced meals
Watch for liquid calories
Practice mindful eating and plan your
meals ahead
• Consume small frequent meals/snacks
• Log your intake
• See a dietitian
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Helpful websites
• Books by Nancy Clark for sports
Nutrition
• www.SCANDPG.org
• ACSM: Physician statement on
hydration
• www.dupagedietitians.com
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Questions/Comments
Thank You
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