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  • Nutrition Handouts

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    Xatec4
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    Nutrutious food and drink/s.

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    Nutrutious food and drink/s.

    Drepturi de autor:

    © All Rights Reserved
    Descărcați ca PDF sau citiți online pe Scribd
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    13 vizualizări8 pagini

    Nutrition Handouts

    Încărcat de

    Xatec4
    Nutrutious food and drink/s.

    Drepturi de autor:

    © All Rights Reserved
    Descărcați ca PDF sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
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    PEDOMETER FACTS AND FOOD GUIDE PYRAMID at you wear at yaur waist. automatically records he number boy responding i he mation aF your hips. I measures any form =F omivly tha invakes verical movement o he hip. This includes walking, climbing sis, running, walking on the readmill ond hfasle actaties, such as gardening and raking. Pedomales ave ovaiatle of movi soaring goede a disznunt ears ard ens behwaan 4] ond $59, In adion fo counting saps dels ols measure distance Iroveled, speed, and calories burned. Benefits of using a pedometer A aes ester ‘K ® Encourage you fo increase your physical actly by ver ll Track yur progr © Measure the of immediate feadba: = Help you enjoy being physically aahve ky improving your sol confidence ond halp you so lias goals If you're just starting oul, delermine your average sleps ess foward ase goals per day for one week. Then increase your sleps by 500 iveneis of your wavkout by proving pabdoy por wea indl You reach 70,000) Correct technique helps you stride toward your goals Take this many steps to improve your health Je on pevional walking goals Exrorlsesimate thal aiming far 9,099 slaps a day's anewayln Wie dwn your goals of wel oe daily step fo: reach the recernmerded target or geting regula You + Folow sraciane corel t2 make sure the eedameer isin he watk toward this gaol by taking 2 moderalalyinfense wal Moe pinger postion ond securely otached fs your waistband or bat people tke abou! 2.099 laps per mil. You oso can occiulale =e su he pedometer (6 tcigh up and dn na led) or Sep fhroughout he doy daing rautna acivtes, such as house ond it may nck regis he slope prorey yard work. Many people will nat reach 19,009 steps per day unless * Use he pedometer fr several es they schedule exercise ini heir daly aciviy Masi people have 2 aleady tain foil sedentory jabs, so ve need is get oul and wok, jog, don Arietcan takes about 6, find out how many steps 0 day. cdo some kind af movement that increases hear role, even For show nic medical peviods of ine. Fron may take only 2,999 to 4,099 steps o doy * Take 599 I> 1,999 addianal steps each day io reach you personal goal 9 ilin move slaps by walking 2 hile Insley 2s ypu pragress. © Chldien should 12, 0 9 16,000 steps par sps ner doy ny. ules a legs ogam | 31 Color your pot wth at Fa a ate ese ‘esol gent tosing| nel ew cetooos. esos Go casy onic and mao hots green and orange sre 10% ‘Foran L80ecaere det, you reed the amaunts elon Grom each 60d grup. ofnd the amounts that ae righ for you 90 to MyPyramid ge Let 2¥2 copsevery day | Kat Va eupsevery day GE On we net aad ae, = SS Geryour ots roma soe sch a com soybean canct l Find your balance between oad and fun wee maa ot ME NEL Gey ca near tom aan Yo ne Be ota % Lr 08d hs 0 wl fod ha cons fen ‘home ood ara beverages aw n nea sie and ter Entre awentenen Sree Fats and sugars—brow your bits Kz Ie : PORTION DISTORTION: HOW MUCH IS TOO MUCH? Children and teens wha ore physically ach mare calaies fram healhychoice faods [2 bosis spend mo y greens and wh ee ee yond 2 special latory naeds to promate growth a Aes vu shletes, 0 sang emphasis shoud clny bis oa yourg age. Alles sould oa Males Females an obtaining whe gains, qualtyprotens, lealy greens, ut 00.1800 400-1600 ial elegance at eh 4002000 400 90¢ ‘and low armounts of added sugars. Young cihleles need to make '800-2000, 6001800 Sire ey oat a een tate ecto 007000 200: ding axerse. They alsa need > pay atntion ts potion 70002200 9902000 timing of meals, and the various foad groups. The goal is to pramate 72002400 edly coir hetad eee terete 22002600 24002800 How much? Dal lev. The intole Fav youth yories based on age and aetiv'y ——Chiidren and teens wha oten' involved in regular phe! od Guide Pyramid (aoww mypyromid 32x] con provide will equte the lowwerend of the suggested into « guidance on what kinds af foads and drinks fo include in each while aileies invalved in maderaie-o hight childs meals and snacks. Ta delerrine caloric needs based on taining fe, gymnasice, soccer, baste, tennis, Footbal, sprints physical acivly, what a chi does.on a reqular basis matters more ond endurance mnningl will require the higherend number oft than what a child does avery.once ino while. Mins! kids ond teens aalarias. Use the tobe below t3 reference the suggested require somewhere ketween 1,600 and 2,200 salaries per doy. intake lava Far yaur athlete based an his/her age and sex, A aa = the portion sizes of what you are eating to everyday items, Each person in your family needs a diferent amount of servings per day based on their sex, tage and aciviy level. Use serving cups or a food scale fo see how much food amounts to a serving size, which helps you judge a reasonable serving. Keep track of how many Food Guide Pyramid servings are in your portions for one day, When in doubt, guesslimate, or consult with the U.S. Department of Agriculture's Web site (www mypyramid ow for tips on how to choose sensible portions 201 USA Gymnastics Fitness Progam | 33 WHAT TO EAT? CARBOHYDRATES Carbohydrates ore the primary energy soure for phyicel actly ond ore found in reo al foods we consume lain, vegelabies fruls ond dairy) Al leas 5060 percent of ¢ young ale’ ool Carbohydrates: desirable vs. less desirable ails ke sheld cone fom enibakyarates There cre wo | SYOUP Desirable choice | Less desirable catageries of carbohydrates: simple [fast abscrbing] and camplex choke [aes cael cr cetaremeermel Meuioell o cee efined sugor. These ore beter for sustaining energy ond fon alee’ diet. Simple earls> rian] are mos! eperspuiate during and im mediniely afer exercise lis ni hese limes hal the bady bes! benefits | Vegetable Fad ooeniae Weel or earners fram Faods/sparts dinks that pravide quick eneigy and repletion af froze fied vege drained energy stares, at the grocery store, check out the nutrition labels. Opt for the cereal with more fiber end lass sugar rather than the cereal with higher sugar content, which includes hol cereals such as oatmeal breod, muligrain toast ‘ats ot high iter cored breads, sugary cereals Fut Fresh fats fresh or ‘Conned fats n hecwy froze p Noriat and lowfat mik, | Whee milk fotening cheese and yogut chests, heavy Food em prepared in| Food lame prepared in plant al feareb, alive, | animal source ft, ol able), ft snacks, | metgenne, teas fied enacke WHAT TO EAT? PROTEINS Protein is necessary for proper hormane ond fenzyre preducion in young children, as wall 1 muscle build ond repair fier srenucus ce. Acive children ond young ohltes J slighly move protein han nonactive "Yeung ales should have 5 pr nsumpion of 29:25 percent of ial less desirable choice ora Desirable choice ale Teo eis, upp Taty eas, I Pauli while neat doknest calovis ink. Proein should some fram leon ond Fish fied Fowefat onimal sources, as well as beans, legumes ond lenis Boone cans, while relted bears, eamed Leen prstein sources should be esnsumed al every meol bosars navy bors} fod) fresh orfrozerl for 4-13 year olds is: muliply the child's body weight (in pounds] by 0.95 and then divide by 2.2. For children ages 14 18, muliply the child's body weight {in pounds) by 0.85 and then divide by 2.2. Ths will give them a range of how many grams of protein they should eat in a day. 34 | 201154 Gymnastics Frness Program WHAT TO EAT? FATS AND SUGAR 12 on he Food Guide Pyramid i he fais end 1 n\is ipovon! fr petening and insulting 1g hormones ond for supposing vitamin upiake i jer than ahers. Avoid soluraied ond transfals, specially aia being physically axive because it slows ddowm the intake of nacassary nutrients. Heather choice fais AGmeA Where ore fats hidden in foods? Make your next sandwich without mayonnaise; ry & lowfat dressing of honey mustard inslead. The next ime you have milk, yogurt or cheese, look for a reduced- or fottree version The amalle egos goup WHAT TO EAT? HYDRATION Stay Fe ings re mare conde lo lyse hugh day. Minot dehydration, ration, eoidination, 12 cdo nat Islerae femperoture exams os wall as alder alee; they produce more body heat and sweat less than adults. Therefore, spe ial attention should be placed on making sure young athletes have adequate fluid iniole Galore, during, and aller acivily The bits Young athletes should drink fluids often. Have par en's purchase a water botle (at least 24 02 for their children and fill ita the beginning of the day. Children should take sips from the water bottle during the day cand rail it at least two or three fimes before on after school practice

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