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

Questions?

Thank you!