AGES 14 AND UNDER Nutrition - SportsEngine · 2014-12-16 · sources of protein are. o For example:...

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AGES 14 AND UNDER Nutrition LESSON WORKBOOK DAVE ELLIS

Transcript of AGES 14 AND UNDER Nutrition - SportsEngine · 2014-12-16 · sources of protein are. o For example:...

Page 1: AGES 14 AND UNDER Nutrition - SportsEngine · 2014-12-16 · sources of protein are. o For example: 3 g fat, 7 g protein = LEAN 7 g fat, 7 g protein = MEDIUM 9 g fat, 7 g protein

AGES 14 AND UNDERNutrition

LESSON WORKBOOK

DAVE ELLIS

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• Recoveryplaysabiggerroleasathletesmature.Eliteathletes,withthehelpofcoaches,setthebarhighwhenitcomestorecovery.

• Somemajorfactorsthatnegativelyaffectrecovery:o Lackofsleepo Bingeeatingo Inadequatehydrationaftertraining

• Astheseathletesdevelop,theyaremorepeer-focusedandbecomelessdependantonparents.• Althoughallplayersareenteringthephaseofpeakheightvelocity,femaleathleteswilldevelopearlier.• Bythisstageofdevelopment,ingeneral,maleshavecaughtuptotheirfemalecounterpartsandmaystillbe

growing.• Femalestendtonowaddsex-specificbodyfatasanormalpartofdevelopment.• Duringtheadolescentgrowthspurt:

o Onaverage,Malesgain70poundsandgrow11inches.o Onaverage,Femalesgain50poundsandgrow10inches.

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• Athletesshouldtrytoeateveryfourhours.BreakfastLunchDinnerPMSnack(lightproteiningeneral)

• Youngathletesshouldbecomefamiliarwiththeideaofchangingthemetabolicmix.Thisinvolveseatingforactivityasopposedtoeatingforinactivity.Forexample,onanon-trainingdaytheathleteshouldcutbackonsugar,starchandfat.

• FuelingTacticsisa3stepsystemforsportsnutritionthatdividesfoodsinto3groups.

• Step 1 Foods–Learntovaluethebenefitsoffreshproduceandhealthyoilswithmeals.o Foodssuchasfreshproducehelpplayersavoidgettingrundownandsick.o Ingeneral,freshisbetterthanfrozenandfrozenisbetterthancanned.o Fruitsandvegetablesarerichinantioxidants.Thefresherandmorecolorful,thebetter.o Adeficiencyinthisstepmakesathletesvulnerabletofreeradicalsandsickness.o Asimplecoachingcuehereisto“getsomecoloronyourplate.”o Ifwecanencourageyoungathletestodevelopaloveoffreshproduce,itwillbeeasierforhealthy

eatingtobecomealife-longhabit.Youngathletesshouldlearntovaluethesefoodslikemedicine.

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• Step 2 Foods–Carbohydratesareimportantsourcesofenergyforayoungathlete.o It’simportanttotargetfiber-richcomplexcarbohydrateswheneverpossible.o Onactivetrainingdays,abouthalfofthefoodonanathlete’splateshould

comefromcomplex,fiber-richcarbohydrates.o Onoff-days,theathleteshouldcutbackonsugar,starchandfat.Onthese

days,approximatelyonequarterofthefoodontheathlete’splateshouldbeintheformofcarbohydrates.

• Step 3 Foods–Proteinsourcesarecriticalforrecoveryandsupportinggrowth.o Highlevelathletesshouldhaveaplantorehydrateandhaveaproteinsourceassoon

aspossibleafterworkouts.Chocolatemilkisanexampleofaneffectiverecoverybeverage.o Thereisgreatvalueindiversifyingproteinsourcesasitcomesindifferentsources

withdifferentbenefits.o Forexample,redmeatisloadedwithiron,dairyproteinsarerichincalciumandvegetables

havecardiovascularbenefits.o Athletesshouldeatmoreleanproteinsourcesonnon-trainingdays.Aleansourceofproteinhas

abouthalfasmanygramsoffatascomparedtogramsofprotein.o Athletesshouldlearnhowtoreadfoodlabelsandunderstandwhatlean,mediumandhigh-fat

sourcesofproteinare.o Forexample:

3gfat,7gprotein=LEAN7gfat,7gprotein=MEDIUM9gfat,7gprotein=HIGH

• Pre-GameMealso Avoidloadinguponsugar.o Avoidfast-digestingcarbohydratesandhigh-fatproteinsources.o Avoidfoodsthatareveryspicy.

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Nutrition

Herearesomeexamplesoffoodsinthe3Steps.

STEP 1:Learn to VALUE the benefits of FRESH PRODUCE and HEALTHY OILS with meals.

VITAMIN C & CAROTENOIDSFruits: Cantaloupe,Mango,Tangerines,MandarinOranges

Vegetables: SweetPotatoes,SweetRedBellPeppers,Yams,ButternutSquash,Asparagus, MinestroneSoup,SalsawithFreshHerbsandGreenPeppers

Dark Salad Greens: BroccoliLeaves,Spinach,Kale,BokChoy

Herbs & Spices: Paprika,ChiliPowder,GroundCayenne,GroundBasil,FreshParsley, FreshThyme,DriedRosemary,MintLeaves

VITAMIN C Fruits: Currants,Kiwi,Guava,Strawberries,Oranges,Lemons,RedRaspberries, HoneydewMelon,Cranberries,Blueberries

Vegetables: Green&YellowPeppersorChiles,Cauliflower,BabyZucchini, PeaPodsorSnowPeas,Red&GreenCabbage

Herbs & Spices: Clove,Saffron,Black&WhitePepper,FennelSeed,YellowMustardSeed, DillSeed,GarlicPowder

CAROTENOIDS

Fruits: KiwiFruit,Apricots

Vegetables: Carrots,Pumpkin,YellowSquash,VegetableSoups, CannedTomatoPuree,GrapeLeaves

VITAMIN ESoybeanOil,CornOil,Rice&WheatBran,Soybeans,DriedPineNuts,Prunes,PeaPods,GarbanzoBeans,Avocado,Guacamole

COMPLEMENTARY ANTIOXIDANTSApples,Capers,Celery,DarkCocoa,Garlic,Ginger,Grapes,Lavender

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STEP 2: Select fiber rich STARCHES first and reduce fast digesting SUGARS when inactive

SLOW DIGESTING FIBER RICH STARCHESVegetables: CookedCarrots,Corn,CarrotJuice

Potatoes / Starches: BoiledWhitePotatoes,SweetPotatoes,Yams

Beans: Peanuts,Soybeans,Lentils,KidneyBeans,LimaBeans,PintoBeans

Soups: Tomato,BlackBean,Lentil,GreenPea,SplitPea

Pasta: SoyorEggEnrichedSpaghettiorNoodles,Tortellini,Macaroni,Linguine,Gnocchi

Grains / Rice: WhiteRice,Couscous,BrownRice,LongGrainWhiteRice

Breads & Rolls: Pumpernickel,Sourdough,PitaBread,HighFiberWheatBread,

Crackers / Snack Chips: FriedPotatoChips,RyeCrisps,WheatCrackers,WheatThins

Cereals: PuffedWheat,ShreddedWheat,SpecialK

Fruits: Grapefruit,Prunes,DriedApricots,Pears,Apples,Plums,Peaches, Oranges,Bananas,Figs,Raisins,Pineapples

Sweets: PeanutM&M’s,FruitFlavoredYogurt,ChocolateMilk,SnickersBar,Puddings

FAST DIGESTING SUGARS & STARCHESPotatoes / Starches: Stuffing,FrenchFries,InstantMashedPotatoes

Crackers / Snack Chips: SodaCrackers,GrahamCrackers,Gingerbread,RiceCakes

Grains / Rice: Tapioca,ShortGrainWhiteRice,InstantWhiteRice,BrownRicePasta

Bread / Breakfast Items: PlainBagel,BreakfastCerealBar,EnglishMuffin,DarkRye,Waffles,Pancakes

Cereal: CreamofWheat,CornFlakes,RiceChex,MostCartoonCharacterCereals

Fruits & Sweets: SweetenedSoftDrinks,Skittles,LifeSavers,VanillaWafers,JellyBeans

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STEP 3: Always DIVERSIFY your protein sources and select LOWER FAT sources when inactive

LEAN PROTEIN Animal Sources:Eggs / Beef / Game: EggsWhites,EggSubstitutes,GroundRound,RoastBeef,T-Bone, Porterhouse,Veal,Venison,Buffalo,Rabbit

Pork / Lamb: CanadianBacon,Tenderloin,CenterLoinChop,LambRoast,ChoporLeg

Poultry: Chicken,Turkey,CornishHen,Duck,Goose

Fish / Shellfish: Clams,Crab,Lobster,Scallops,Shrimp,Flounder,Haddock, Halibut,Salmon,Oysters

Dairy Sources: Skim1%Milk,Buttermilk

Vegetable Sources: Beans,Peas,Lentils,SoyNuts,SoyBurgers

MEDIUM FAT PROTEIN Animal Sources:Eggs / Beef: CornedBeef,ShortRibs,FriedVeal

Pork / Lamb: TopLoin,LambRib,GroundHotDog/Sausage

Poultry: Poultry(darkmeatwithskin),GroundTurkey,FriedChicken

Fish / Shellfish: AnyFriedFishorSeafood

Dairy Sources: 2%ReducedFatMilk,CottageCheese,WhiteCheeses

Vegetable Sources: Tofu,SoyYogurt,Tempah,SoyMilk,

HIGH FAT PROTEIN Animal Sources:Beef: 75%LeanGroundBeef,BeefRibs

Pork: Spareribs,GroundPork,Bacon,HotDogs/Sausages

Dairy Sources: WholeMilk,CottageCheese,YellowCheeses

Vegetable Sources: PeanutButter

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NOTEPAD:


Nutrition Information - Gold Star Chili Information Cholesterol Sodium Dietary Calories Protein (g) Carbs (g) Fat (g) % Fat (mg) (mg) Fiber (g) Sides Chili Cheese Dip 569 18.3 71.3

Nutrition Information - Gold Star Chili Information Cholesterol Sodium Dietary Calories Protein (g) Carbs (g) Fat (g) % Fat (mg) (mg) Fiber (g) Sides Chili Cheese Dip 569 18.3 71.3

ENERGY PROTEIN FAT FLAVOUR (KJ) TOTAL AUSSIE VANILLA 641 2.1 12.3 8… · 2018-12-21 · SECTION 3.31b PAGE 3 OF 4 FLAVOUR ENERGY (KJ) PROTEIN (G) FAT TOTAL (G) FAT SAT (G) CARBS

ENERGY PROTEIN FAT FLAVOUR (KJ) TOTAL AUSSIE VANILLA 641 2.1 12.3 8… · 2018-12-21 · SECTION 3.31b PAGE 3 OF 4 FLAVOUR ENERGY (KJ) PROTEIN (G) FAT TOTAL (G) FAT SAT (G) CARBS

INF ORMATION · total calories total calories sugar (g) protein (g) from fat total fat (g) saturated fat (g) trans fat (g) cholesterol (mg) sodium (mg) total carbohydrates (g) dietary

INF ORMATION · total calories total calories sugar (g) protein (g) from fat total fat (g) saturated fat (g) trans fat (g) cholesterol (mg) sodium (mg) total carbohydrates (g) dietary

Interconversion of Carbohydrate,Protein and Fat

Interconversion of Carbohydrate,Protein and Fat

Kinds of low fat protein shakes

Kinds of low fat protein shakes

Experiments on starch protein and fat

Experiments on starch protein and fat

What is Food?. Food is a Mixture 30-20-10 Protein 20 g Carbohydrate 30 g Fat 10 g.

What is Food?. Food is a Mixture 30-20-10 Protein 20 g Carbohydrate 30 g Fat 10 g.

Tasty Fat Loss and Muscle Building RecipesProtein (g): 11 Carbohydrates (g): 28 Fat (g): 4.6 Carb - Protein - Fat % Ratio: 57% - 22% - 21% Commercial protein bars are often made with

Tasty Fat Loss and Muscle Building RecipesProtein (g): 11 Carbohydrates (g): 28 Fat (g): 4.6 Carb - Protein - Fat % Ratio: 57% - 22% - 21% Commercial protein bars are often made with

NUTRITIONAL GUIDE...Menu Item Calories from Fat (kcal) Fat (g) Saturated Fat (g) Trans Fatty Acid (g) Cholesterol (mg) Sodium (mg) Carbs (g) Total Sugars (g) Protein (g) Allergen Statement

NUTRITIONAL GUIDE...Menu Item Calories from Fat (kcal) Fat (g) Saturated Fat (g) Trans Fatty Acid (g) Cholesterol (mg) Sodium (mg) Carbs (g) Total Sugars (g) Protein (g) Allergen Statement

Lunch Nutritiongoldsboronc.greatharvestbread.com/attachments/...Lunch Nutrition Fat Sat. Fat Trans Fats Chol. Sodium Carb. Fiber Sugar Added Sugar Protein (g) (g) (g) (mg) (mg) (g)

Lunch Nutritiongoldsboronc.greatharvestbread.com/attachments/...Lunch Nutrition Fat Sat. Fat Trans Fats Chol. Sodium Carb. Fiber Sugar Added Sugar Protein (g) (g) (g) (mg) (mg) (g)

New York City Department of Education Menu Nutrition ... · Type of Food Name Brand or SF Recipe # Portion Calories Total Fat(g) Sat. Fat(g) Protein (g) Total Carb(g) Fiber (g) Sodium

New York City Department of Education Menu Nutrition ... · Type of Food Name Brand or SF Recipe # Portion Calories Total Fat(g) Sat. Fat(g) Protein (g) Total Carb(g) Fiber (g) Sodium

South Suburban Family Medicine Carb Counterdenversdietdoctor.com/atkinscarbcounter.pdf · Alcohol Portion Food Item Total Carbs (g) Fiber (g) Net Carbs (g) Fat (g) Protein (g) Calories

South Suburban Family Medicine Carb Counterdenversdietdoctor.com/atkinscarbcounter.pdf · Alcohol Portion Food Item Total Carbs (g) Fiber (g) Net Carbs (g) Fat (g) Protein (g) Calories

Core Nutrition Guide - Home Page - Denny's from Fat Trans Fats (g) Saturated Fat (g) Chol (mg) Sodium (mg) Carbs (g) Fiber (g) Protein (g) Sugar (g) ... Core Nutrition Guide ...

Core Nutrition Guide - Home Page - Denny's from Fat Trans Fats (g) Saturated Fat (g) Chol (mg) Sodium (mg) Carbs (g) Fiber (g) Protein (g) Sugar (g) ... Core Nutrition Guide ...

user’s guide, with recipes...2018/10/31  · Total fat 6 g 37 g Saturated fat 0.5 g 3.52 g Trans fat 0 0 Polyunsaturated fat 4.0 g 25.4 g Monounsaturated fat 1.0 g 8 g Omega –

user’s guide, with recipes...2018/10/31  · Total fat 6 g 37 g Saturated fat 0.5 g 3.52 g Trans fat 0 0 Polyunsaturated fat 4.0 g 25.4 g Monounsaturated fat 1.0 g 8 g Omega –

Will low fat protein shakes remove fat

Will low fat protein shakes remove fat

All organic Low Fat Protein Shakes

All organic Low Fat Protein Shakes

Nutrition Chart - mommagoldbergs.com · Signature SandwicheS Calories Total Fat (g) Sat. Trans Fat (g) Cholesterol (mg) Sodium Total Carbs Dietary Fiber (g) Sugars (g) Protein (g)

Nutrition Chart - mommagoldbergs.com · Signature SandwicheS Calories Total Fat (g) Sat. Trans Fat (g) Cholesterol (mg) Sodium Total Carbs Dietary Fiber (g) Sugars (g) Protein (g)

Whey low fat protein shakes

Whey low fat protein shakes

Fat ~Sat ^Carbs Sugars Protein *Salt · 2021. 1. 5. · Fat (g) ~Sat Fat(g) ^Carbs (g) Sugars (g) Protein (g) *Salt (g) Fillet Burger sesame milk egg wheat gluten mustard barley gluten

Fat ~Sat ^Carbs Sugars Protein *Salt · 2021. 1. 5. · Fat (g) ~Sat Fat(g) ^Carbs (g) Sugars (g) Protein (g) *Salt (g) Fillet Burger sesame milk egg wheat gluten mustard barley gluten

5 suggestions to reduce fat while taking low fat protein shakes

5 suggestions to reduce fat while taking low fat protein shakes