Nutrition Tips
When selecting a low fat diet plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.
-- Commit to consuming 4 - 6 small meals and snacks everyday.
-- To succeed, you must plan ahead by packing your foods the night before.
-- You should always have fresh and low-fat foods around.
-- Keep it simple. Don't get too caught up on the specifics or your diet.
-- Start by simply just counting calories.
-- Eat your foods slower.
-- Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
-- Avoid foods that are high in fat and calories.
--Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
-- Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
**Here is a sample low fat diet plan (1300 calories)**
Amount Item Protein Carbs Fats Calories
Breakfast
12 ounces Coffee-w/caffeine 0.40 1.40 0.00 8.00
1 each Bagel-plain, 8.00 42.00 2.00 210.00
Lenders Bake Shop
2 tbsp Peanut butter 8.60 5.70 16.40 190.00
creamy
1 tbsp Cream, half and half 0.44 0.65 1.73 19.55
Total: 17.44 49.74 20.12 427.55
AM Snack
1 each Apple-medium 0.30 21.10 0.0 81.00
with peel
Lunch
3 ounces Chicken breast/ 26.40 0.00 3.00 140.25
white meat
12 ounces Sprite diet w/ caffeine 0.00 0.40 0.00 0.00
.25 cup Croutons-plain 9.00 5.50 0.50 30.50
1 large Garden Salad 2.60 19.00 0.80 98.00
w/tomato and onion
4 tbsp Thousand island- 0.00 12.00 4.00 80.00
reduced cal. Kraft
Total: 38.00 36.90 8.30 348.75
PM Snack
1 each Apple-medium 0.30 21.10 0.0 81.00
with peel
Dinner
3 ounces Chicken breast/ 26.40 0.00 3.00 140.25
white meat
1 cup Pasta, corn cooked 3.68 39.07 1.07 176.40
1 small salad Garden Salad 1.30 9.50 0.40 49.0
2 tbsp Thousand island- 0.00 6.00 2.00 40.00
reduced cal. Kraft
Total: 31.38 54.57 6.42 405.65
Grand Total: 87.43 183.42 34.85 1343.95
Grocery List:
Apple - medium (14)
Bagel - plain (7)
Chicken Breast / White Meat (42 ounces)
Sprite - diet (84 ounces)
Cream, half and half (7 tablespoons)
Croutons - plain (2 cups)
Pasta, corn, cooked (7 cups)
Peanut butter - creamy (14 tablespoons)
Garden salad - (7 large)
Garden salad - (7 small)
Thousand island - reduced cal. (42 table spoons)
Children and Nutrition:
Teaching our children proper nutrition is key in keeping them healthy. This is especially true for kids who participate in sports. It is important for all kids to be physically active; the national guidelines recommend an hour of activity every day. For kids and teens involved in athletic activities beyond that daily hour of activity, good nutrition is crucial for appropriate growth, development, and sports performance. A basic understanding of good nutrition will build a foundation for healthy kids and athletes. Balance is the main idea. It is important for all kids to eat foods from all the food groups. The grain group, such as bread, cereal, rice, and pasta provides carbohydrates needed for energy.
Children and Sports Nutrition:
For kids involved in sports, there are additional nutrition issues to consider. Timing of intake, appropriate hydration, and refueling are three significant issues in sports nutrition. Timing intake appropriately ensures that an athlete has the right amount of energy and nutrients to participate in his or her activity. It is often recommended that athletes, particularly kids, have 5 to 6 small meals per day, or 3 meals plus 2 to 3 snacks, instead of 3 bigger meals. This helps the body keep energy levels adequate for activity. Each meal and snack should contain foods and drinks that contain both carbohydrates and protein. Timing also plays a role in preparing for competition. The "pre-game meal" should meet the following guidelines:
- Provide sufficient fluid to maintain hydration
- High in carbohydrates for energy and blood glucose maintenance
- Moderate in protein
- Low in fat/fiber to promote digestive processing and decrease digestive stress
- Composed of foods/drinks that are familiar to the athlete and well-tolerated
Eating After Ending an Athletic Activity:
To refuel properly, a meal or snack should be consumed within 30 minutes of ending athletic activity. The best refueling meals and snacks contain both carbohydrates and protein. If it is time for a meal after a sports practice or competition, refueling is usually simple. However, if it is not a normal meal time, it is important to add at least a "light" snack. Some good examples are peanut butter and crackers, string cheese and a piece of fruit, or a cup of yogurt. Each time you refuel properly you are better preparing your body for future activities.
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