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MILK IS THE OFFICIAL

BEVERAGE OF THE OSAA.

NICE

MILK IS THE

OFFICIAL BEVERAGE

OF THE OSAA.

NICE

I MAKE THE OFFICIAL BEVERAGE

OF THE OSAA.

I MAKE THE OFFICIAL BEVERAGE OF THE OSAA.

PORTFOLIO OF HEATHER BELL

HATS OFF TO THOSE GREAT BIG

BRAINS.Oregon’s dairy farm families proudly present the state’s highest

team GPAs for the fall season.

See the complete winners list at www.osaa.org/awards/allstate/

Published as a public service by

Girls Cross Country FOREST GROVE 4.00 GRANT 4.00

Boys Cross Country SILVERTON 3.97

Boys Soccer CRESCENT VALLEY 3.82

Girls Soccer CRESCENT VALLEY 3.92

Volleyball CULVER 3.97

Football BLANCHET CATHOLIC 3.60

THEY’RE SPORTING

VERY GOOD GRADES.

Oregon’s dairy farm families proudly present the state’s highest team GPAs for the spring season.

See the complete winners list at www.osaa.org/awards/allstate/

Published as a public service by

Baseball EAST LINN CHRISTIAN 3.86Boys Golf ASHLAND 3.83Girls Golf SUNSET 3.91Softball COTTAGE GROVE 3.86Boys Tennis NYSSA 3.98Girls Tennis RIVERDALE 3.89 Boys Track & Field CRANE 3.83Girls Track & Field TRIAD 3.94Band WEST ALBANY 3.91Choir WEST ALBANY 3.81Orchestra MARIST 3.94Speech TIGARD 3.83

IN THEIR SPARE

TIME THEY ACE THEIR CLASSES.

Oregon’s dairy farm families proudly present the state’s highest team GPAs for the winter season.

See the complete winners list at www.osaa.org/awards/allstate/

Published as a public service by

Cheerleading SANTIAM CHRISTIAN 3.78

Boys Swimming PENDLETON 3.71 THE DALLES WAHTONKA 3.71

Girls Swimming MADRAS 3.92

Wrestling SANTIAM CHRISTIAN 3.64

Boys Basketball SALEM ACADEMY 3.78

Girls Basketball ST. PAUL 3.92 TRINITY LUTHERAN 3.92

Dance & Drill VALLEY CATHOLIC 3.82

BRAINS THAT LOVE

A GOOD WORKOUT.

Oregon’s dairy farm families proudly present the state’s highest team GPAs for the winter season.

See the complete winners list at www.osaa.org/awards/allstate/

Published as a public service by

Cheerleading SANTIAM CHRISTIAN 3.89

Boys Swimming FRANKLIN 3.84

Girls Swimming MARIST 3.94

Wrestling LA GRANDE 3.63

Boys Basketball SALEM ACADEMY 3.83 TRIAD 3.83

Girls Basketball ADRIAN 3.90

Dance & Drill ASTORIA 3.75

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PORTFOLIO OF HEATHER BELL

NUTRITION 101 FOR COMPETITIVE SOCCER PLAYERSSoccer is a stop-and-go sport. It requires bursts of all-out effort (sprints) mixed within periods of less intense or moderate effort (jogging) and low-intensity effort (walking and standing still). Soccer taxes all the major energy systems of the body. Athletes who are not properly fueled are more likely to perform poorly near the end of games, and after periods of intense effort, especially during tournaments.

The nutrient needs of competitive soccer players are high and generally can be met by choosing foods daily that provide enough energy (calories) to meet the demands of training and competition. The goal is not to count calories, but to make your calories count.

Think about what you (or your athlete) eats in a typical day. Use the following guidelines to select foods that boost performance and supply the nutrients that our bodies need.

CARBOHYDRATE: is the body’s preferred fuel source during exercise, especially the harder you work or the faster the pace. Aim for 60 percent of your total daily calories (3 to 4 grams of carbohydrate per pound of bodyweight) to come from carbohydrate-rich foods.

100% whole grain cereals & crackers, oatmealpasta, rice, baked & sweet potatoes, corn tortillas, whole wheat breadlentils, beans: black, pinto, kidney, etc.fruit (fresh & dried like raisins), 100% fruit juiceyogurt, milk, chocolate milksports drinks when appropriate (such as before, during and after intense or prolonged exercise)

sweetened cerealssoda, juice drinks, vitamin watermuffins, cornbread, biscuitsenergy barsjuice bars, fruit rollups

PROTEIN: acts as the mechanic that directs overall repair and recovery in the body. Twelve to 15 percent of your total daily calories (.6 to .8 grams of protein per pound of bodyweight) should come from protein.

lean red meat, fish, shellfish, chicken & turkey (skinless)milk, yogurt, low-fat cheese, cottage cheesepeanut buttereggslentils; beans: black, pinto, kidney, etc.soy milk, edamame, tofu, tempeh, soy burgersCanadian or turkey bacon

fattier meats: ribs, hotdogs, chicken nuggets, breaded fish sticks, sausage, fatty luncheon meats (bologna, pastrami, corned beef), fried chicken

FAT: is needed in every cell of the body and serves as the main source of energy during low-intensity activities and during prolonged exercise. About 20 to 25 percent (~.5 grams of fat per pound of bodyweight) of total daily calories need to be supplied by fat.

avocado, olivesnuts, seedsvegetable oils, low-fat salad dressing, soft margarinefattier fish (salmon, tuna)

cream cheese, stick margarine, mayonnaise, sour cream, gravyfried foods, fast food, bacon

CHOOSE LESS OFTENCHOOSE MORE OFTEN

Dairy Farmers of Oregon 5Nutrition for Soccer Players Flier

SAMPLE MENU FOR A TYPICAL TRAINING DAYEating three meals a day plus two to three snacks is crucial to providing the body with enough energy. Choose a variety of nutrient-rich foods that supply enough calories (fuel) so that you maintain a healthy weight throughout the soccer season. The sample menu provided below will give you an idea of what eating 3000 calories in a day looks like.

© 2011, Nutrition Education Services/Oregon Dairy Council. Content: Suzanne Girard Eberle, MS, RD, CSSD. Suzanne is a board-certified sports dietitian and the author of Endurance Sports Nutrition. Find her at: www.eatdrinkwin.com.

WHAT DO YOU GET FOR THE CALORIES?This chart shows the differences in nutrients between a typical serving of fat free milk and regular soda. The bottom line: milk has nutrients, soda doesn’t.

WHAT ABOUT “FUN FOODS” LIKE CHIPS, COOKIES, CANDY, ICE CREAM, SODA, AND FRENCH FRIES? “Fun foods” taste good and are enjoyable to eat. They supply various amounts of carbohydrate and fat, however, they provide little (if any) of other important nutrients needed by athletes. To excel in soccer you must eat in a way that gets your mind ready and body prepared to train day after day. The key is to enjoy “fun foods” in moderation so they don’t squeeze out healthier, more nutrient-rich foods.

GO TO CHOOSEMYPLATE.GOV

TO CREATE A PERSONALIZED

EATING PLAN BASED ON THE

CALORIES YOU NEED EACH DAY.

BREAKFAST1 cup whole grain cereal with sliced banana1 cup milk1 hard-boiled egg1 piece whole grain toast with butter1 cup fresh berries

LUNCH1 cup bean soup3-4 oz chicken1 cup cooked brown rice1 cup salad with 2 T salad dressing1 cup milk

DINNER1 large baked potato with cheese½ cup cooked spinach3-4 oz lean pork chop1 cup sautéed green/red/yellow bell peppers1 cup chocolate milk

MORNING SNACK2 large whole grain crackers with 1 T peanut butter1 orange

AFTERNOON SNACK1 carton yogurt2 large graham crackers12 baby carrots with 2 T low-fat dip

BEDTIME SNACK2 oatmeal cookies1 cup 100% fruit juice

THIS SAMPLE DAY’S INTAKE PROVIDES THESE FOOD GROUP TOTALS:10 oz grains4 cups milk3+ cups fruit3.5 cups vegetables8-9 oz meat and beans

12 OZ SODA (150 calories)8 OZ FAT FREE MILK (86 calories)

Calcium30%Vitamin D

25%

Riboflavin26%

Protein17%

0 Nutrients

In partnership with Dairy Farmers of Oregon