1. N U T R I T I O N A S A T O O L
FOOD FOR THOUGHT

2. CALORIE QUALITY
• All about equality, but … all calories are NOT created
equal.
• Your furnace prefers high grade fuel.

3. NUTRITION IS ANOTHER TOOL
• Just like a training plan, lifting plan, core regimen,
stretching routine and getting enough sleep, nutrition is a
tool for success in athletic performance
• Adequate Intake  Sufficient energy for training, competition,
recovery and concentration
• Variety of Nutrients  Micro-processes of the body working
efficiently
• Health-full Food Choices  Greater recovery benefits,
sustainable energy, positive eating behavior for Life

4. MANAGING THE DINING HALLS
• “All You Can Eat” does NOT mean eat all you can
• It means there are many choices for you to choose from
• Aim to get all five food groups in one helping
• Ensure nutrient and caloric needs are met
• Increase satiation and satisfaction
• Have a glass of
• Instewater with your meal, finish before getting another
plate
• ad of seconds at dessert, choose fruit, a glass of water
or a salad

6. CHOOSE YOUR PLATE
• USDA
• Good guide to balanced diet
• For athletes:
• 1/3 instead of 1/4 of plate should be complex carbohydrates
(whole grains, potatoes)
• Fats have their important place at each meal as well
• Nuts/seeds on salads
• Oil based salad dressing
• Nut butters on whole grain breads or fruit
• Butter on whole grain product or veggies

7. WHAT SERVING SIZES LOOK
LIKE
QUICK & EASY TOOLS TO MAKE A BALANCED PLATE

8. Salad dressings
Syrups
Nuts and seeds
1-2 Spoon-fulls
SPOON-FULL

9. Nut butters
Butter
1-2 OK circles
INDEX TO
THUMB

10. Chicken breast
Steak
Roast meats
FIST

11. Grains
One serving = One flat
hand
HAND

12. Snacks!
If it fits easily in your hand,
or can fit in/fill a typical
coffee mug it’s probably a
good size snack!
COFFEE MUG &
HAND-FULL

13. Desserts.
Have one and SAVOR the
crap out of it.
ONE

14. NUTRIENT DENSITY
• High amount of nutrients (carbs, protein, healthy fat, fiber,
vitamins and minerals) with relatively low caloric content.
• Example: Whole Wheat wrap with hummus or turkey, Swiss
cheese, veggies, side of fruit, granola bar, water.
• Lots of nutrients (whole grains, protein, healthy fats, fiber, other
vitamins and minerals), sufficient caloric content, hydration
• Includes every food group and water
• NOTE: does not mean eat only low-calorie foods.

15. EAT MORE:
• Whole Grains:
• Rice
• Quinoa
• Whole Wheat breads/pastas
• Corn
• Oatmeal
• Lean Protein:
• Poultry
• Pork
• Fish
• Eggs
• Legumes (black/kidney beans, chickpeas, peas, etc.)
• Tofu (if you’re into it)

16. EAT MORE:
• All Fruits
• All Veggies:
• Green leafy veggies
• Potatoes (starchy)
• Plant Based Fats:
• Olive oil
• Nuts & seeds
• Nut butters
• Water

17. EAT LESS:
• High Sugar Foods
• High Fat Foods
• Foods high in sugar/added sugar do not sustain energy
and are not nutrient dense sources of fuel
• Foods high in fat/saturated fat are higher in empty
calories… also not nutrient dense sources of fuel

18. HOW IS THAT HELPING YOU?
• Moderation
• Definition: the avoidance of excess or extremes, especially in
one’s behaviors or political opinions
• What does eating moderately mean to you?
• How can you find moderation in your food choices in the interest
of helping your performances and health?
• Mindfulness
• The quality or state of being conscious or aware of something
• Be aware of your body’s needs

19. KNOWING YOUR NEEDS
• If you really take time to listen to your body, it will tell you
exactly what it needs
• Hunger/satiety
• Cravings
• Sleep
• Sometimes knowing a few numbers helps you stay
balanced and on track
• Number of servings of each food group needed each day
• Number of calories at each meal and for the day
• Weight (IF that’s a healthy topic of conversation for you)

20. NUMBERS
• Calculating your estimated energy needs
• EER for women 19 years & older:
• [(354-(6.91 x age)] + PA x [(9.36 x wt (kg)) + (726 x ht (m))]
• EER for men 19 years & older:
• [662 – (9.53 x age)] + PA x [(15.91 x wt (kg)) + (539.6 x ht (m))]

21. NUMBERS
• Or calculate the number of grams of each nutrient per kg
of body weight you need.
• CHO: 3-4.5g/kg body weight/day
• Protein: 0.5-0.6g/kg body weight/day
• A lot of sources recommend endurance athletes consume up to
0.8g/kg/day – depends on your body’s needs
• Fat: 20-30% of total calories
• One serving at each meal
• Nuts or nut butters with 1-2 snacks

22. NUMBERS
• Or, use a guide like the following chart:
• NOTE
• **Most college students need ~1000 mg per day of calcium, a little
more than 3 servings of dairy products (or calcium fortified substitutes)
• ***Olive oil, canola oil and other oils from plants, nuts, and seeds are
the heart-healthiest sources of fat, but animal fats like butter and
higher-fat dairy choices can also be part of a healthy diet when used
in moderation.
• Adapted from: U.S. Department of Agriculture and the U.S.
Department of Health and Human Services.
• Source:
http://brown.edu/Student_Services/Health_Services/Health_Educ
ation/nutrition_&_eating_concerns/sports_nutrition.php#1

24. DAY IN YOUR LIFE
• A day in your Life should consist of:
• Healthful food choices
• Adequate water for hydration
• 7-9 hr of sleep to recover working muscles (including the brain)
• Commitment to your studies
• Health, training and performance are very closely tied to
each other. Nutrition, hydration and sleep are large
factors in that equation
• It’s YOUR choice.

25. DAY IN MY LIFE
• Breakfast
• 1/2c -3/4c oatmeal w/ banana, 1/2c-1c almond milk, berries,
healthy hunk of peanut butter, cup of tea
• Snack: piece of fruit, trail mix or granola bar
• Lunch
• Sandwich or wrap w/hummus and veggies, carrots, yogurt, fruit
and/or nuts, water
• Snack (usually post run)
• PBH; Energy bar and fruit; smoothie w/fruit, nut butter or plant
based protein powder; yogurt and nuts
• Dinner
• About 1/2c (uncooked) rice/quinoa, tofu/legumes/fish, green
veggies, source of fat, sometimes a sweet potato
• Snack: bowl of granola or cereal w/ almond milk

26. YOU NEED YOUR HEALTH FOREVER
• You are an athlete now.
• Work at developing food and eating habits that will benefit your
training and athletic and academic performance.
• You need your health forever.
• The habits (food related or otherwise) that you develop now are
the ones that will stick with you for the rest of your Life.
• Make your habits positive and health-FULL!

27. QUESTIONS
& ANSWERS