Choose My Plate for Girls On the Run! Mary Trotter, MS, RD, LDN February 8, 2014.
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Transcript of Choose My Plate for Girls On the Run! Mary Trotter, MS, RD, LDN February 8, 2014.
After this presentation, you will be able to:
Identify the components of a healthy eating pattern
Understand how to classify foods into three categories based on nutrition
Identify at least three things it is important for young female athletes to know
Choose MyPlate
My Plate
www.choosemyplate.gov
5 components of a healthy, well-balanced diet
Amount depends on your height, weight, age, gender and activity level
All Foods Can Fit
As part of a balanced diet, all foods can fit– All a part of the continuum
Some foods should be eaten more often than others– Offer more “bang for your buck”: more nutrition for the least
amount of calories Classify foods based on their nutritional value
– GO– SLOW– WHOA
http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/choosing-foods.htm
GO Foods
“Almost anytime” foods
Look for whole foods, fresh, or frozen foods without added sugar, fat or salt– Fruits and vegetables– Fresh or frozen meats (chicken, fish, lean ground beef)– Whole grains
Look for certain words– Lean or extra-lean– Low-sodium– 100% Whole grain
Slow foods
“Sometimes” foods
Slow foods are Go foods that have added sugar, fat or salt
Examples:– Applesauce with sugar added– Potato wedges baked in olive oil– Pretzels (salted)– Flavored milk
Still nutritious, but less nutritious than Go foods
Higher in calories – so limit in our diets- “sometimes” foods
Whoa foods
Whoa foods are high in sugar and fat
They are “once in awhile” foods
Think about these as celebration or special foods– Baked goods– French fries and potato chips– Fried chicken
These contain a lot of calories but little to no nutrition. – Think of these as extras to what we need
What about Drinks?
Beverage calories can add up quick!
Best options:– Water– Low-fat 1% or fat-free milk– 100% juice (1 serving per day)
How many teaspoons?– # of grams 4 = # of teaspoons (1 tsp = 1 packet)
Check the number of servings in the bottle/can
Juice drinks and cocktails, sports drinks, energy drinks and soft drinks are high in sugar, calories and have little to no nutritional value
Nutrient Needs
Most children who are athletes require the same balanced diet as those who are not athletes
Only vigorous athletes may require more energy:– Children who are training intensely (few hour practices,
multiple vigorous games in one day)– Talk to the pediatrician or a registered dietitian if you
believe this is the case Need appropriate energy to participate in activities
– Based on age, gender and activity level – See www.choosemyplate.gov
Fluid intake
Allow for breaks about every 15 minutes
Kids generally perspire less than teens and adults, so this is not always an indicator for overheating
Once thirsty, they are on their way to dehydration so try to have them regularly fuel up
Water is best option– Encourage each girl to bring their own water bottle
Remind girls to drink after they have participated in the activity, as they cool down
Tips to Remember
Energy Intake– Some highly active children may require more energy when they
are participating in activity– Does your child tire easily during activity?
They are probably not receiving enough energy through food intake
Growth– If a child is developing properly, then she is receiving the proper
nutrition Supplements
– Energy and athletic supplements are never encouraged for children and teens
– Nutritional supplements only encouraged when advised by a doctor