nutrition manual humboldt state university · certified sports nutritionist angela dendas, ms,...

NUTRITION MANUAL

Humboldt State University

Strength & Conditioning

Drew Petersen, MS, CSCS, USAW, NSCA CP Angela Dendas, MS, CSCS, Certified Sports Nutritionist USAW-Sports Performance

LUMBERJACK NUTRITION

Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist

Angela Dendas, MS, CSCS,USAW-Sports Performance

Eating Habits Quiz Yes /No

1. Do you eat breakfast 7 days a week? Y / N

2. Do you eat foods from at least 3 different food groups at breakfast? Y / N

3. Do you eat 3 balanced meals at approximately the same time each day? Y / N

4. Do you eat a nutritious mid-morning and mid-afternoon snack? Y / N

5. Do you eat at least 3 pieces of fresh fruit each day? Y / N

6. Do you eat at least 5 servings of fresh vegetables each day? Y / N

7. Do you choose primarily high fiber breads and cereals? Y / N

8. Do you eat lean and/or low-fat protein at each meal? Y / N

9. Do you limit your intake of saturated fat (found in meats, cheeses, butter,egg yolks, dairy products)? Y / N

10. Do you eat at least 2 servings of "good fat" each day (found in nuts, olives, avocados, fish, nuts)? Y / N

11. Do you limit your intake of processed and refined foods? Y / N

12. Do you eat food and drink water adequately to maintain your bodyweight? Y / N(This should be your goal unless you are on a weight-loss or weight-gain program)

13. Do you eat a post-workout or post-practice SNACK within 30 minutes? Y / N

14. Do you eat a healthy post-workout or post-practice MEAL within 2 hours? Y / N

15. Do you drink more than half your bodyweight in ounces of water each day? Y / N

16. Do you sleep at least 7 to 10 hours each night? Y / N

17. Do you go to bed at approximatley the same time each night and get upat approximately the same time each morning? Y / N

18. Do you take a multivitamin rich in antioxidants at least once a day? Y / N

Give yourself 1 point for each question you answered "YES" to Total points




Quiz ResultsIf you scored:

15-18: You are performing like a dominant Lumberjack!!!

9-14: You are losing your Edge

8 or less: You are Missing Out…BIG TIME!!!

Benefits of Proper Nutrition

1. Increase in overall ATHLETIC PERFORMANCE

2. Increase in energy level and decrease in chronic fatigue

3. Increase in strength levels

4. Increase in conditioning levels and decrease in recovery time

5. Increase in mental capacity

6. Increase in metabolic functioing

7. Increase in lean muscle mass and decrease in body fat

8. The list of benefits is endless…The key point is that in order to reach your full potiental as an athlete;Nutrition is just as Important as strength and conditioning and the sport itself!!!




AS AN ATHLETE,WHAT SHOULD MY

DIET LOOK LIKE?

Carbohydrates

Carbohydrates are the body's primary source of energy

Should make up 55% to 60% of your daily caloric intakeAn athlete needs 2 to 3 grams per POUND of bodyweight daily

The majority of Carb intake should be Complex (grains) not Simple (sugars)

If carbs are available from your diet, the body will use protetin ingestedtoward recovery, repair, and rebuilding of muscle fibers.

Proteins

Crucial for providing essential amino acids, maintenance, developing muscle mass,and daily energy needs

If carbs requirement is met, protein will be synthesized andused to repair and rebuild muscle fibers bigger and stronger then before

Should make up 10% to 15% of your daily caloric intakeAn athlete needs 0.7-0.9 grams of protein per POUND of bodyweight daily.

Fats

A major energy source that aids in hormone production and vitamin absorption

Should make up 25% to 30% of your daily caloric intakeIt is important not to completely cut fat from your diet to insure vitamin A,D,E & K.

Supplements

Supplements do exactly what the name says…SUPPLEMENT a balanced diet

If it sounds to good to be true…it probably is*Protein supplements such as powder, bars, etc.

(Good Choices: Whey, Casein, Milk or Egg)*A generic Multi-vitamin to insure RDA's are met

*Glucosamine to repair the body's connective tissue.




Food Preparation

The way meats and foods are prepared are IMPORTANT!Vitamins and minerals lost, and Fat Content are effected by

the way foods are prepared.This list will help you prepare food at home or help when eating out.

If you have any questions, do not hesitate to ask.

BEST GOOD WORST

Baked Braised Deep Fried

Barbequed Broiled Pan Fried

Blanched Roasted Sautéed

Boiled Rotisserie

Grilled Simmered

Poached Stewed

Smoked

Steamed

*These are NOT all the ways that foods are prepared…this should help you on your way.

*These are listed in alphabetical order…they are not ranked in any way.

Eating on the Go…Good Fast Food Choices:

*Fortunately it has become easier to eat healthy on the road.Good Choices:

Subway- load on the veggies, especially spinach…Avoid The meatball and pastrami.BK & McD- Broiled chicken sandwich no mayo, salad w/low fat dressing…NO FRIES!

Pizza- Cheese with extra sauce, veggie, ham/pineapple. Avoid white sauce and fatty meat.Taco Bell/Mexican- Bean Burrito, chicken taco/burrito…ask for boiled beans if possible.

*Avoid soda, sugary drinks, and milkshakes…H2O and skim milk when possible.




Food Sources

Carbohydrates

Grasins like bread, cereals, rice, pastaFruits

Dairy productsStarchy vegetables like peas, corn, potatoes

Sports barsSpors drinks

Best Taken:* Pre workout - small amount, 15 minutes before

*Post workout - large amount, within 15 minutes followingworkout called "the window of opportunity"

Proteins

Lean MeatPoultry

FishEggs (whites only)

Dairy productsTofu

Beans/Legumes

Best Taken:* Pre workout - small amount, 15 minutes before

*Post workout - large amount, within 15 minutes followingworkout called "the window of opportunity"

Fats

Vegetable oilsFatty Fish

Nuts/Seeds/AvocadosMargarines/Dressings

MeatsWhole to low-fat dairy




Grocery List

PROTEINS BEANS VEGETABLES

CHICKEN/TURKEY/BEEF kidney beans all frozen vegetables

93% fat free ground beef pinto beans broccoli

chicken breast- skinless, boneless refried beans- non fat cabbage

eye of round steak baked beans carrots

fresh chicken breast Carbohydrates cauliflower

frozen chicken breast BREADS celery

ground sirloin bagels- low fat corn (canned)

pork sirloin- boneless Bisquick- reduced fat corn on the cob

top round steak deli rye bread cucumbers

top sirloin steak potato bread fresh asparagus

turkey breast sourdough bread green beans

turkey tenderloins tortillas- 98% fat free lettuce

DELI MEATS whole grain bread mushrooms

chicken breast whole wheat bread onion

honey ham CEREALS peas

roast beef bran nut crunch- Post peppers: red, green, yellow

smoked turkey bran shredded wheat tomato

turkey breast grape nut flakes SPRAYS/SAUCES/SPREADS

turkey pastrami honey bunches- Kellogg's butter buds

FISH oatmeal butter spray- non fat

bay scallops shredded wheat honey

cod fillets special k- Kellogg's jams- low sugar- Smuckers

crab toasted oatmeal squares- Quaker lemon pepper, table blend,

mahi mahi POTATOES Mrs. Dash spices: onion & herb

orange roughy red potatoes extra spicy, garlic & herb, original blend

shrimp sweet potatoes nonfat spread- Promise

Halibut/Swordfish white potatoes olive oil

tuna steaks yams red vinegar

PACKAGED MEAT RICE rice vinegar

beef franks- Healthy Choice black beans and rice salsa

beef franks- Oscar Meyer brown rice soy sauce- lite

ham- Hormel 97% fat free red beans and rice spaghetti sauce

turkey- Louis Rich fat free Rice-A-Roni syrup- Log Cabin- light

DAIRY white rice FAT SUBSTITUTES

cheese- Healthy Choice SOUPS barbeque sauce

cheese- Kraft fat free Campbell's Chunky soups ketchup

cheese sticks- low fat motzerella Healthy Choice soups low fat salad dressings

cream cheese- fat free FRUIT mustard

egg beaters apples nonfat mayonnaise- Kraft

egg whites bananas SNACKS

low fat cottage cheese strawberries Baked Lays

skim milk oranges popcorn- Pop Secret

yogurt- Yoplait fat free peaches pretzels- Rold Gold




Caloric Intake Chart

*Estimated Daily Caloric Intake in Relationto Current Body Weight

Current Weight LOSE MAINTAIN GAIN(LBS) (calories) (calories) (calories)

160 2,290 3,040 3,790

170 2,480 3,230 3,980

180 2,670 3,420 4,170

190 2,860 3,610 4,360

200 3,050 3,800 4,550

210 3,240 3,990 4,740

220 3,430 4,180 4,930

230 3,620 4,370 5,150

240 3,810 4,560 5,310

250 4,000 4,750 5,500

260 4,190 4,940 5,690

270 4,380 5,130 5,880

280 4,570 5,320 6,070

290 4,760 5,510 6,260

300 4,950 5,700 6,450

*Meals should be 60% Complex Carbohydrates,25-30% Lean Protein, & 10-15% Dietary Fat.




HydrationMinimum Daily Water Intake Requirements

Body Weight Fluid Ounces 16oz Cups

110 30+ 2120 40+ 2.5130 50+ 3140 60+ 4150 70+ 4.5160 80+ 5170 90+ 6180 100+ 6.5190 110+ 7200 120+ 7.5210 130+ 8.5220 140+ 9230 150+ 9.5

240 160+ 10250 170+ 11

Effects of Dehydration

Muscle Strains Increased Recovery Time Decreased PerformanceMuscle Tears Increased Soreness Heat ExhaustionMuscle Cramps Nausea Heat StrokeJoint Pain Fatigue Death

7 Factors that Effect Water Loss

Weather Rate of SweatingIntensity/Duration of Exercise Colds, Flu, or DiseaseObesity Alcohol/Caffeine Consumption

Quick Hydration Tips

1. Hydrate properly BEFORE prolonged exercise (intake ~3 glasses of water 2 hrs before workout)

2. Durining a workout drink fluids frequently ( i.e 1 cup every 15-20 minutes)

3. After a workout replenish fluids ( for every pound of weight lost, drink ~17-20 fl oz of Water)

4. Water is ideal fluid replacement (sports drinks can promote rehydration)

5. Urine should be pale yellow or clear ( indicates body is in hydrated state)




Sleep

Muscle repair occurs during rest and sleep. Not during trainingSleep and rest as well as nutrition are too critical of

an issue to be overlooked or taken for granted.

Function of Sleep

Replenish brain neurotransmittersThis is exremely important for alertness, tentativeness, learning, memory, and motor skills

Regulates energy metabolism by tissue restitution and homeostatic function

Skeletal system has a chance to relax and decompress

Guidelines

7.5 -9.5 hours of sleep per night

No more than a 1 hour nap during the day

Effects of Sleep Depravation

Supression of Immune sytemSusceptibility to colds and flus

Increase Risk of Injury

Decrease of Performance Potential




Alcohol FactsDehydration

Alcohol is a diuretic that causes severe dehydration and electrolyte imbalance. Severedehydration can take from several days to a week to recover from.

TestosteroneAlcohol can decrease serum testosterone levels. The drop in testosterone levels is

associated with a decrease in aggression, lean muscle mass, muscle recovery, and overallathletic performance.

Fat StorageAlcohol has seven calories per gram; fat has nine cal per gram. Alcohol is stored muchlike fat in your body. Alcohol destroys amino acids and stores them as fat in your body.

So, by consuming alcohol, an increase in body fat storage occurs affecting bodycomposition and resulting in increase body fat percentage.

NutritionAlcohol has many harmful effects on the body such as fibrosis, cirrhosis, and gout.

Alcohol over stimulates cells that line the stomach that produce acid. This results inheartburn and ulcer development. Intestinal cells also fail to absorb micronutrients (vitamins

and minerals), this leads to electrolyte imbalance.

SocialAlcohol acts as a depressant on the central nervous system and can impair judgement.

Alcohol has been associated with multiple suicides, homicides, car accidents, andincarceration for multiple reasons.




Pre WorkoutFour reasons for Pre Workout Nourishment

1. Helps prevent low blood sugar.2. Helps settle the stomach and avoid hunger feelings.

Ex. Light headedness, needless fatigue, blurred vision, and indecisiveness.3. Fuels your muscles, especially food that has been given time to digest.4. Peace of mind that your body has been nourished.

Guidelines for Pre Workout Meal1. Every day, eat high carbohydrate meals to fuel your body.2. Choose high starch low fat foods for easy absorption.

Ex. English muffins, bagels, crackers, fruit3. Avoid sugary foods, this will cause you to possibly go into a sugar low.4. Allow adequate time for meal to digest.

3-4 hours for a large meal2-3 hours for a small meal1-2 hours for a liquid meal (large)

1/2 hour or less liquid meal (small) or small snack***More intense exercise; allow more tiime for digestion***

5. A large night time meal will help out if nerves won't allow you to eat a pre workout meal.6. Pre Workout foods should be a familiar food that will not cause an upset stomach.7. Fluids

Drink 3 large glasses of water 2 hours before workout.Drink 1 large glass 10 minutes before workout.

Breakfast Pre Workout Examples (Large Meals)1. Scrambled eggs, 2 cups roasted potatoes, fresh fruit, 2 cups fat free milk2. 4 hard boiled eggs, turkey sausage, turkey bacon, 2 cups grits, 2 cups orange juice3. 2 cus honey nut cheerios, 2 tbsp honey, 2 cups fat free milk, 2 cups apple juice4. Large whole wheat bagel, 2 tbsp peanut butter, fresh fruit, 2 cups fat free milk

Lunch Pre Workout Examples (Large Meals)1. Grilled chicken breast, 2 cups pasta, marinara sauce, fruit salad2. White fish, 1-2 cups brown rice, small green salad, roll3. 4 oz lean hamburger, 1 cup potatoes, green beans, 1 cup cold pasta salad4. Thick wheat bread sandwich w/3-5 oz turkey or ham, lettuce, tomato, mustard,5. 1 cup cold pasta, marinara sauce, fruit, part of energy bar




Post Workout

Four Reasons for Post Workout Nourishment

1. Recover for the next workout.2. Repair and Rebuild muscles (Protein).3. Re-Energize muscles (Carbohydrates).

4. Replenish Fluid (Water).

Guidelines for Post Workout Meals1. Post Workout Shake (0-45 minutes) "Window of Opportunity"

Digest quicker100-120 grams of carbohydrate and 50-70 grams of protein

2. FluidsFor every 1 pound lost drink 17-20 oz fluid (water)Sports drinks are poor for replenishing electrolytes

Potassium- Least amount lost from exercise - 180mgEx. Orange juice, apple juice, grape juice

Sodium- Most lost electrolyte from exercise - 1000mgEx. Wheat saltine crackers, wheat pretzels, sun chips***Up to 50% of water intake will be urinated out without salt***

3. Post Workout Meal (45 min-2 hours)Complex carbohydrates- Long Lasting Energy

Ex. Wheat pasta, whole grain cereal, brown riceIt can take up to 36 hours to replenish carbohydrate stores60-70 grams or 2-2 1/2 cups per serving

Lean meats- Fats slow down digestion process

Ex. Turkey, chicken, fish, filets, 96/4 hamburger meat35-45 grams or 4-6 oz per serving

Fats- Low Level Activity EnergyMonosaturated and PolyunsaturatedEx. Peanut butter, cashew, country crock butter, olive oil20g per serving

Fruits and Vegetables- Essential for Vitamins and Minerals

NEVER TOO MUCH

Four most important meals for Muscle Growth, Strength Increases, and Recovery1. Pre Workout Meal2. Pre Workout Shake3. Post Workout Shake4. Post Workout Meal




Weight Gain Quick Tips

* Eat a MINIMUM of 5 meals per day. NEVER SKIP A MEAL(This means Breakfast too!) It is better to eat bad than not eat at all.

* Eat 4-6 smaller meals rather than 2-3 larger meals per day.

* Drink a minimum of 64 oz of water per day.

* MINIMIZE water and other fluid consumption during meals.Fluids are filling- This will allow you to consume more food.MORE FOOD = MORE CALORIES

* Your diet should be filled with QUALITY Carbohydrates and LEAN Protein sources .This will ensure Adequate energy for performance and alsoAdequate Fuel for Recovery and Tissue Rebuilding.

* Increase your intake of FRUITS and VEGETABLES . Eat 5 servings per day.These are extra calories with Low Fat content and full of Vitamins and Minerals.

* Avoid FRIED FOOD. This includes Chicken and Fish as well as Potato Chips and French Fries.

* Avoid HIGH FAT DAIRY PRODUCTS. Use Low/ Non Fat Milk, Egg Whites,

and Cottage Cheese as PROTEIN sources.

* WEIGHT GAIN of 1 to 2 pounds per week is IDEAL!




Weight Loss Quick Tips

* Eat a MINIMUM of 5 meals per day. NEVER SKIP A MEAL

(This means Breakfast too!) Snack on Low Fat Milk and Fruit.That would be a great Protein/Carb combo.

* Eat 4-6 smaller meals rather than 2-3 larger meals per day.This will speed up your metabolism and allow you toBURN more CALORIES throughout the DAY.

* Drink a minimum of 64 oz of water per day.

* MAXIMIZE water and other low fat fluid consumption during meals.Fluids are filling- This will make you feel full sooner.LESS FOOD = LESS CALORIES

* Your diet should be filled with QUALITY Carbohydrates and LEAN Protein sources .This will ensure Adequate energy for performance and alsoAdequate Fuel for Recovery and Tissue Rebuilding.

* Increase your intake of FRUITS and VEGETABLES . Eat 5 servings per day.These are great Low Fat/ Filling Snacks and they are alsofull of Good Carbohydrates, Vitamins, and Minerals.

* Avoid FRIED FOOD. This includes Chicken and Fish as well as Potato Chips and French Fries.

* Avoid HIGH FAT DAIRY PRODUCTS. Use Low/ Non Fat Milk, Egg Whites,

and Cottage Cheese as PROTEIN sources.

* WEIGHT LOSS of 1 to 2 pounds per week is IDEAL!


8:00am 10:00- 11:00am 12:00- 1:00pm 2:00- 3:00pm 5:00- 7:00pm 8:00- 12:00am

Breakfast Snack #1 Lunch Snack #2 Dinner Snack #3 and #4 (If needed

Eat FOOD Food and/or Eat FOOD Food and/or Eat FOOD Food and/or No Supplements Supplements No Supplements Supplements No Supplements Supplements

Lean Proteins Supplements Lean Proteins Supplements Lean Proteins SupplementsEgg Beaters Champion Pure Whey Chicken Breast Champion Pure Whey Chicken Breast Champion Pure WheyEggs Whites Designer Whey Ground Sirloin Designer Whey Ground Sirloin Designer Whey

Fat Free Cottage Cheese Muscle Milk Ground Turkey Muscle Milk Ground Turkey Muscle MilkHam MetRx Big 100 Bar Shrimp MetRx Big 100 Bar Shrimp MetRx Big 100 Bar

Low Fat Yogurt Next Detour Bar Tuna Next Detour Bar Tuna Next Detour BarOmeletes ProMax Bar Turkey Breast ProMax Bar Turkey Breast ProMax BarSkim Milk Etc. White Fish Etc. White Fish Etc.

Tuna Deli Meats: Deli Meats:Food Ham Food Ham Food

Sandwich w/ Meat: Roast Beef Sandwich w/ Meat: Roast Beef Sandwich w/ Meat:Quality Carbohydrates Ham Turkey Ham Turkey Ham

Bagels Roast Beef Roast Beef Roast BeefCereals: Tuna Tuna Quality Carbohydrates TunaCheerios Turkey Quality Carbohydrates Turkey Baked Lays Turkey

Grape Nuts Etc. Baked Lays Etc. Beans Etc.Honey Oats Beans Fresh Fruit

Special K Whole Grain Breads Fresh Fruit Whole Grain Breads Potatoes (not fried) BagelsEtc. Bagels Potatoes (not fried) Bagels Rice Baked Lays

Fresh Fruit Baked Lays Rice Baked Lays Sweet Potatoes Fresh FruitOat/ Grain Muffins Fresh Fruit Sweet Potatoes Fresh Fruit Vegetables Pasta

Oatmeal Pasta Vegetables Pasta Whole Grain Breads Potatoes (not fried)Potatoes (not fried) Potatoes (not fried) Whole Grain Breads Potatoes (not fried) Rice

Raisins Rice Rice VegetablesWhole Grain Breads Vegetables Vegetables Whole Grain Breads


LUMBERJACKNUTRITION

TIME SUN MON TUES WED THURS FRI SAT6:00am Breakfast Breakfast Breakfast Breakfast Breakfast

7:008:00 Breakfast Breakfast9:00 Snack #1 Snack #1 Snack #1 Snack #1 Snack #110:00 Snack #1 Snack #111:00

12:00pm Lunch Lunch Lunch Lunch Lunch1:00 Lunch Lunch2:003:00 Snack #2 Snack #2 Snack #2 Snack #2 Snack #24:00 Snack #2 Snack #25:006:00 Snack #3 Snack #3 Snack #3 Snack #3 Snack #37:00 Dinner Dinner8:00 Dinner Dinner Dinner Dinner Dinner9:0010:00 Snack #3-4 Snack #4 Snack #4 Snack #4 Snack #4 Snack #4 Snack #3-411:00

12:00am


LUMBERJACKNUTRITION

TIME SUN MON TUES WED THURS FRI SAT6:00am

7:008:009:0010:0011:00

12:00pm1:002:003:004:005:006:007:008:009:0010:0011:00

12:00am





Try this Muscle Building Drink you can make yourself:

1 cup frozen strawberries1 cup strawberry flavored nonfat yogurt15 grams isolated whey protein powder

1 Tbsp honey1 cup nonfat milk

1 cup calcium fortified orange juice* Blend until smooth.

Provides: 3 fruits, 2 very lean protein, 2 nonfat milk, 6 tsp added sugar (529 calories, 100 grams carbohydrates, 31 grams protein, 1 gram fat, 4 grams dietary fiber)




Make sure your pre-game/post-workout meal plans follow these guidelines:

Allow enough time for digestion. Eat the meal at least three hours before an event.Choose a meal that's high in starch. Starch is easy to digest and helps steady the levels of blood sugar.Consume only moderate amounts of protein. Protein foods take longer to digest than starch. And high-protein meals may lead to increased urine production, which can add to dehydration.Limit fats and oils. They take too long to digest.Restrict sugary foods. Sweets can cause rapid energy swings in blood sugar levels and result in low blood sugar and less energy.Avoid foods and drinks that contain caffeine. Caffeine stimulates the body to increase urine output, which can contribute to dehydration problems, and a full bladder can be uncomfortable.Watch out for foods that produce gas. Certain raw vegetables, fruits, or beans may cause problems for some young athletes. Within these guidelines, chose foods you like to eat.Remember to drink plenty of fluids with your pre-game meal.

Sample Pre-game/Post-workout meals

Meal 1 Meal 3 Meal 5 Meal 7Cereal (avoid highly sweetened cereals) Poached Egg Turkey Sandwich/bread & lettuce Spaghetti/tomato sauceBanana slices Toast/jam Apple BreadMilk (low-fat or skim) Milk (low-fat or skim) Milk (low-fat or skim) Milk (low-fat or skim)Toast/jam Orange juice* Tomato Juice Orange juice*Pineapple juice* Water Water WaterWater

Meal 2Chicken noodle soup Meal 4 Meal 6Crackers Pancakes (limit butter and syrup) Cottage Cheese/peachOrange Applesauce BreadsticksLow-fat yogurt Milk (low-fat or skim) Milk (low-fat or skim)Water Grape juice* Apple juice

Water




Dietary Echanges Sample Meal Plan (3,000 calories)

Meal/Event Foods Amount Exchange Meal/Event Foods Amount ExchangeBreakfast Whole grain cereal 1.5 cups 2 starch Afternoon Snack Yogurt, nonfat 6 oz 1 dairy

Milk, 1% 12 fl. oz. 1.5 dairy Vanilla wafers 8 1 starchStrawberries 1 cup 1 fruit Late Afternoon

WorkoutSports drink 6% carb

16 fl oz 2 fruit

Orange Juice (Calcium)

12 fl. oz 1.5 fruit Orange slices 1 orange 1 fruit

Whole wheat toast 2 slices 2 starch Dinner Chicken breast, broiled

3 oz 3 lean meat

Margarine 1 Tblsp. 3 fat Baked potato 1 small 1 starchJam (on toast) 2 tsp. 2 fruit Sour cream 2 tbsp 2 fats

Mid-morning snack Bagel, plain 1 medium 4 starch Green beans, steamed

1 cup 2 vegetable

Cream cheese 2 Tblsp 2 fat Green salad 1 cup 1 vegetable

Apple 1 large 2 fruit Salad dressing 1 Tbls 1 fatLunch Burrito:

Lean beef 2 oz 2 lean meat Evening Snack 1% milk 1 cup 1 dairyRefried beans 1/4cup ½ starch Microwave popcorn 3 c. popped 1 starch

Cheddar cheese 2 tbsp ½ high fat protein

Meal Totals Kcals: 3031 13.5 starch 3.5 dairy

Salsa ¼ cup 1 vegetable Carbs: 489 grams (63%)

5 lean meat ½ high fat meat

Tortilla 1 2 starch Pro: 116 grams (15%)

10.5 fruit 6 vegetable

Carrot 1 2 vegetable Fat: 78 grams (22%)

8 fat

Pear 1 1 fruit Fiber: 55 grams




Dietary Echanges Sample Meal Plan (5,000 calories)

Meal/Event Foods Amount Exchange Meal/Event Foods Amount ExchangeBreakfast Oatmeal 2.5 cups 5 Starches Late Afternoon

WorkoutCollegiate Muscle Milk (Any Flavor)

2 scoops 4 Straches, 2 Protein

Fat Free Cottage Cheese

1 cup 4 Proteins Fat Free Milk 18 oz. 2 Dairy

Fresh Fruit 0.5 cup 1 Fruit Fresh Fuit 1 cup 2 Fruit1% Milk 18 oz. 2 Dairy Dinner Grilled Chicken 5 oz. 5 Proteins

Mid-morning snack Collegiate Muscle Milk (Any Flavor)


Sweet Potato 1 + 2/3 cups

5 Starches

Fat Free Milk 18 oz. 2 Dairy Spinach 4 cups 4 VeggiesFresh Fuit 1 cup 2 Fruit Salad Dressing 5 tsp. 2. 5 Fat

Lunch Grilled Chicken 5 oz. 5 ProteinsSweet Potato 1 + 2/3

cups5 Starches Evening Snack 1% Milk 2 cups 2 Dairy

Spinach 4 cups 4 Veggies Microwave popcorn 6 cups popped

2 Starches

Fresh Fruit 0.5 cup 1 Fruit Meal Totals Kcals: 5025 29 starch 10 dairySalad Dressing 5 tsp. 2. 5 Fat Carbs: 685 grams

(55%)10 very lean meat

10 lean meat

Afternoon Snack Collegiate Muscle Milk (Any Flavor)


Pro: 323 grams (26%)

6 fruit 8 vegetable

Fat Free Milk 18 oz. 2 Dairy Fat: 85 grams (19%)

5 fat

nutrition manual humboldt state university · certified sports nutritionist angela dendas, ms,...

Documents