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Food Selections for UW-Stout Atheletes for Lunch at The Commons. By: Navya Gurajada Kavitha Penugonda. Introduction. Balanced Diet Food Pyramid Nutrient Recommendations Food choices Foods to avoid Nutrient estimates for different kinds of Athletes Menu Planning Menus for a week.

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Food Selections for UW-Stout Atheletes for Lunch at The Commons


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    1. Food Selections for UW-Stout Atheletes for Lunch at The Commons By: Navya Gurajada Kavitha Penugonda

    2. Introduction • Balanced Diet • Food Pyramid • Nutrient Recommendations • Food choices • Foods to avoid • Nutrient estimates for different kinds of Athletes • Menu Planning • Menus for a week

    3. A balanced diet refers to intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for the maintenance of body cells, tissues, and organs, and to support normal growth and development. • Carbohydrates: these provide a source of energy. • Proteins: these provide a source of materials for growth and repair. • Fats: these provide a source of energy and contain fat soluble vitamins. • Vitamins: these are required in very small quantities to keep you healthy. • Mineral Salts: these are required for healthy teeth, bones, muscles etc. • Fibre: this is required to help your intestines function correctly; it is not digested. • Balanced Diets: we must have the above items in the correct proportions.

    4. Food Pyramid Source: www.sciencepages.co.uk

    5. The food pyramid shows how much of different types of foods we should be eating: • Breads and cereals should make up the major part of our diet • We should eat lots of vegetables and fruit • We should eat some (but not too much) meat (or veggie alternative) and dairy products every day • We should eat as few fats, oils and sweets as possible.

    6. Recommendations for Athletes Carb Charge • Carbohydrates provide athletes with an excellent source of fuel. • choose whole grains more often than their more processed counterparts like white rice and white bread. (such as brown rice, oatmeal, sweet potatoes, whole wheat bread, and starchy vegetables like corn and peas) • Sugary carbs such as candy bars or sodas are less healthy for athletes because they don't contain any of the other nutrients needed.

    7. Protein Power • Athletes need slightly more protein than less-active teens, but most teen athletes get plenty of protein through regular eating. • Too much protein can actually harm the body, causing dehydration, calcium loss, and even kidney problems. • Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.

    8. Fat Fuel • Concentrate on healthier fats, such as the unsaturated fat found in most vegetable oils. • Fatty foods can slow digestion, so it's a good idea to avoid eating these foods for a few hours before and after exercising.

    9. Fluids To prevent dehydration: • Drink at regular intervals throughout the day. • Carry sports drinks and water with you. • Limit caffeinated and alcoholic beverages as they are diuretics and promote fluid loss.

    10. Foods Choices: • Skim or 1% milk. • Fresh fruit, fruit juice, smoothie Salads/salad bars –for carbohydrate. • For protein include cheese, nuts, seeds, eggs, kidney beans, garbanzo beans, cottage cheese or plain tuna. • Light/fat-free mayo, light/fat-free salad dressings.

    11. Limit/Avoid: • High-fat meats such as sausage, bacon. • Donuts, biscuits or croissants. • Sandwiches made with high-fat meats • Regular "mayo," "special sauces," regular salad dressings. • Mayonnaise-based potato or macaroni and cheese. • Deep-fried items such as egg rolls, wontons, sweet-and-sour pork or shrimp. • Fried noodles and fried rice.

    12. Commons • At commons the meal ( Lunch ) costs around 2- 6 dollars. • Information for nutrition analysis was collected from internet and USDA.

    13. Serving sizes based on Stout Athelete’s in Training • Small – 120 lbs • Medium – 155 lbs • Large – 175 lbs • XL – 210 lbs • XXL – 240 lbs

    14. Calorie Estimate for athletesFor Exercising Lasting 1-2 hoursModerate – High Intensity (> 60% VO 2 Max) • Lunch meets 1/3rd of the daily requirement. • The Macro Nutrient estimates for lunch are:

    15. End Point Values for Micronutrient intake.

    16. Menu Planning • Balance : Different food groups • Variety Emphasis on : Low Fat Milk Appetizers Fruits and vegetables Limit/ avoided fried foods and high fat foods

    17. Menu For Monday

    18. Monday Small : 120 Pounds Athlete CHO – 50 %, PRO – 19%, Fat- 25%

    19. Monday Medium : 155 Pounds Athlete CHO – 57 %, PRO – 14%, Fat- 29%

    20. Monday Large : 175 Pounds Athlete CHO – 43 %, PRO – 11%, Fat- 24%

    21. Monday XL : 210 Pounds Athlete CHO – 41 %, PRO – 13%, Fat- 31%

    22. Monday XXL : 240 Pounds Athlete CHO – 42 %, PRO – 12%, Fat- 31%

    23. Menu For Tuesday

    24. Tuesday Small : 120 Pounds Athlete CHO – 52 %, PRO – 23%, Fat- 24%

    25. Tuesday Medium : 155 Pounds Athlete CHO – 60 %, PRO – 20%, Fat- 21%

    26. Tuesday Large: 175 Pounds Athlete CHO – 60 %, PRO – 21%, Fat- 20%

    27. Tuesday XL: 210 Pounds Athlete CHO – 60 %, PRO – 19%, Fat- 22%

    28. Tuesday XXL: 240 Pounds Athlete CHO – 58 %, PRO – 19%, Fat- 23%

    29. Menu For Wednesday

    30. Wednesday Small : 120 Pounds Athlete CHO – 49 %, PRO – 16%, Fat- 25%

    31. Wednesday Medium : 155 Pounds Athlete CHO – 51 %, PRO – 17%, Fat- 25%

    32. Wednesday Large : 175 Pounds Athlete CHO – 52 %, PRO – 15%, Fat- 26%

    33. Wednesday XL : 210 Pounds Athlete CHO – 46 %, PRO – 17%, Fat- 31%

    34. Wednesday XXL : 240 Pounds Athlete CHO – 50 %, PRO – 16%, Fat- 29%

    35. Menu For Thursday

    36. Thursday Small : 120 Pounds Athlete CHO – 55 %, PRO – 8%, Fat- 51%

    37. Thursday Medium : 155 Pounds Athlete CHO – 51 %, PRO – 9%, Fat- 54%

    38. Thursday Large : 175 Pounds Athlete CHO – 54%, PRO – 9%, Fat- 48%

    39. Thursday XL : 210 Pounds Athlete CHO – %, PRO – 9%, Fat- 42%

    40. Thursday XXL : 240 Pounds Athlete CHO – 62 %, PRO – 9%, Fat- 38%

    41. Menu For Friday

    42. Friday Small : 120 Pounds Athlete CHO – 40 %, PRO – 21%, Fat- 31%

    43. Friday Medium : 155 Pounds Athlete CHO – 42%, PRO – 19%, Fat- 34%

    44. Friday Large : 175 Pounds Athlete CHO – 34 %, PRO – 22%, Fat- 41%

    45. Friday XL : 210 Pounds Athlete CHO – 33%, PRO – 22%, Fat- 40%

    46. Friday XXL: 240 Pounds Athlete CHO – 38%, PRO – 22%, Fat- 37%

    47. Menu For Saturday

    48. Saturday Small : 120 Pounds Athlete CHO – 60 %, PRO – 13%, Fat- 33%

    49. Saturday Medium : 155 Pounds Athlete CHO – 56 %, PRO – 13%, Fat- 34%

    50. Saturday Large : 175 Pounds Athlete CHO – 57 %, PRO – 13%, Fat- 33%