Nutrition

Caloric/energy requirements

Active athletes require an excess of 2000 calories per day, the average is 2200 – 2500.

Six servings of whole grain, whole wheat, bran or fiber per day

            1 slice of bread, ½ cup cooked cereal, brown rice, whole wheat pasta, one ounce

            of Kashi Heart to Heart or other bran cereal, ½ bun of whole grain bagel, or

            English muffin, 1 small roll, biscuit or muffin, 3 to 4 small or 2 large crackers.

Four to five servings of vegetables per day

            ½ cup cooked or raw vegetables, 1 cup leafy raw vegetables, ½ cup cooked

            legumes, ¾ cup vegetable juice.

Three to four servings of fruits per day

            1 medium apple, orange, ½ grapefruit, 1 melon wedge, ¾ cup juice, ½ cup

            berries, ½ cup diced, cooked or canned fruit, ¼ cup dried fruit

Five servings of Protein (Meat, fish, poultry and alternates)

            2 to 3 ounces of lean, cooked meat, poultry or fish, 1 egg, ½ cup cooked legumes,

            4 oz Tofu, 2 tbs nuts, seeds, or peanut butter

Three servings of milk, cheese and/or Yogurt

            1 cup milk or yogurt, 2 oz processed cheese, 1 ½  oz cheese

Nutrient requirements

Symbols -    g – grams, mg – milligram, mg – microgram

Protein – 40 –50 g                                                      Niacin – 17mg

Vitamin A – 1000 mg                                                  Vitamin B6 – 1.6mg

Vitamin D – 10 mg                                                      Folate – 180 mg

Vitamin E – 10 mg                                                      Vitamin B12 – 2 mg

Vitamin K – 50 mg                                                      Calcium – 1200 mg

Vitamin C – 60 mg                                                     Phosphorus – 1200 mg

Thiamin – 1.3 mg                                                        Magnesium – 300 mg

Riboflavin – 1.4 mg                                                    Iron – 15 mg

Zinc – 12 mg                                                               Iodine – 150 mg

Selenium – 50 mg

Fat – less than 50 grams per day                              Fiber – 25 grams per day

Saturated fat – less than 18 grams per day              Potassium – 3500 mg

Cholesterol – 300 mg per day                                   Sodium – less than 2400 mg per day

Carbohydrate – 300 grams per day

Guidelines for healthy eating

Eat a variety of foods

Choose a diet with plenty of whole grain/bran products, vegetables and fruits

Choose a diet low in fat, saturated fat, cholesterol, white flour and sugar

Choose a diet moderate in salt and sodium

Recommendations for food selection

Breads, cereals and whole grain products – Whole grains (wheat, oats, barley, millet, rye, bulgur), enriched breads, enriched cereals, whole wheat pasta, and brown rice

Vegetables – Variety of colors, dark green leafy vegetables and legumes are most important, Bean sprouts, broccoli, brussels sprouts, cabbage, carrots, cauliflower, corn, cucumbers, green beans, green peas, leafy greens (spinach, mustard, and collard greens), legumes, lettuce, mushrooms, tomatoes, winter squash and etc.

Fruits – Variety of colors, apricots, cantaloupe, grapefruit, oranges, orange juice, peaches, strawberries, apples, bananas, pears, unsweetened juices, and etc.

Meat, fish, poultry, alternates – Poultry (light, no skin), fish, shellfish, legumes, egg whites, lean meat (fat-trimmed beef, lamb, pork), ham, beans/legumes, tofu, tempeh, and etc.

Milk, cheese and Yogurt – Nonfat and 1% low-fat milk (and nonfat products such as buttermilk, cottage cheese, cheese, yogurt), fortified soy milk.

Avoid Caffeine products, carbonated drinks, sweetened juices, white flour and sugar.

Caffeine products remove the water from the body

Sweetened drinks provide too many calories and only provide temporary energy

Soda will weaken the bones of athletes

White flour and sugar provide too many calories and only provide temporary energy

The athletes need to fuel their bodies with foods that will give them long lasting energy.

Simple carbs last less than 30 minutes, complex carbs last up to an hour, proteins last up to two hours, fats last up to three hours (hardest to metabolize and will irritate the stomach if ingested prior to work-out).