The Varsity Sport Athlete: Fuels for Success
More About Servings and Food Requirements:
The *Nutrition Pyramid for a normal active male that is 20 years of age and exercises for 30-60 minutes per day consists of the following as recommended by *mypyramid.gov and is based on a 2800 calorie per day diet.
Men in different sports requiring different energy systems and men varying in body type should take into account that this figure is a generalized estimate based on average needs for age, gender and physical activity.
a. Grains: 10 ounces per day (try for at least 5 whole grains per day)--Example: 2 pieces of whole grain toast, 1 1/2 cups cooked oatmeal, 2 cups of cooked pasta, 1/4 large whole wheat bagel
b. Vegetables: 3.5 cups--Example: 1 cup corn, 3-5" long spears of broccoli, 1 large whole raw tomato, 6 baby carrots
c. Fruits: 2.5 cups------Example: 1 medium banana, 1 cup of grapes, 4 large strawberries
d. Milk: 3 cups----Example: 2 cups skim milk, 1-8 oz. container of yogurt
e. Meat and beans: 7 ounces--Example: 1 boiled egg, 2 sandwich slices of turkey (4 1/2" x 2 1/2" x 1/8"), 1 small lean hamburger, 2 Tbsp. hummus
The Pyramid also recommends that certain amounts of vegetables be eaten each week based on colors/variety. This is not in addition to the recommended amounts above but is an educational note on the importance of variety awareness:
Dark green vegetables: 3 cups weekly
Orange vegetables: 2 1/2 cups weekly
Dry beans and peas: 3 1/2 cups weekly
Starchy vegetables: 7 cups weekly
Other vegetables: 8 1/2 cups weekly
Oils and extra fats and sugars should be limited to 8 teaspoons of oil per day. Other fats and sugars should be limited to less than 425 calories per day.
To figure your own personal Pyramid go to http://www.mypyramid.gov/pyramid/index.html and go to My Pyramid Plan.
Read below for more about "Important Size Equivalents in the Food Groups".
The Nutrition Pyramid for a normal active female that is 20 years of age and exercises for 30-60 minutes per day consists of the following as recommended by *mypyramid.gov and is based on a 2200 calorie diet.
Women in different sports requiring different energy systems and women varying in body type should take into account that this figure is a generalized estimate based on average needs for age, gender and physical activity.
a. Grains: 7 ounces per day (try to get at least 3.5whole grains per day)--Example: 1 1/2 cups cold cereal, 2 slices of whole grain bread, 3 cups popcorn, 5 whole wheat crackers, 1/2 muffin, 1/2 cup cooked rice.
b. Vegetables: 3 cups--Example: 1/2 cubed (1/2" cubes) tofu, 1 cup peas, 2 medium carrots, 1/2 medium sized baked potato.
c. Fruits: 2 cups--Example: 1/2 cup raisins (about 25 medium sized raisins), 1 large orange, 1/2 cup fruit cocktail
d. Milk: 3 cups--Example: 3/4 cup ice cream, 1 cup skim milk, 1/3 cup shredded cheese, 1 slice of processed cheese (American)
e. Meat and beans: 6 ounces--Example: 1 cup of split pea soup, 1 soy berger, 1 ounce of nuts or seeds (about 9 walnuts or 25 almonds)
The Pyramid also recommends that certain amounts of vegetables be eaten each week based on colors:
Dark green vegetables: 3 cups weekly
Orange vegetables: 2 cups weekly
Dry beans and peas: 3 cups weekly
Starchy vegetables: 6cups weekly
Other vegetables: 7 cups weekly
Oils and extra fats and sugars should be limited to 6 teaspoons of oil per day. Other fats and sugars should be limited to less than 290 calories per day.
As one can see, the amounts of food and caloric intake differ for males and females. Use the information above as a guideline. Adjust it as necessary for your own needs. Keep a daily food and energy log and weigh yourself regularly at the same time of day under normal conditions; e.g. before a meal, upon arising in the morning, before and after workouts, wearing similar clothing and not wearing shoes.
If you are concerned about getting specific vitamins and minerals in foods see vitamins and minerals to view the list.
To figure your own personal Pyramid go to http://www.mypyramid.gov/pyramid/index.html and go to My Pyramid Plan.
Important Size Equivalents in the Food Groups
1 Oz. of grain is equivalent to: 1 slice of bread, 1 cup of ready to eat cereal, 1/2 cup of cooked rice, 1/2 cup of cooked pasta, 1/2 cup or cooked cereal.
See Inside the Pyramid to see specific food examples for grain serving equivalents.
1 Cup (8 oz.) of fruit is equivalent to: 1 cup of 100% fruit juice, 1/2 cup dried fruit.
See Inside the Pyramid to see specific food examples for fruit serving equivalents.
1 Cup (8 oz.) of vegetables is equivalent to: 2 cups of leafy greens, 1 cup of raw vegetables, 1 cup of cooked vegetables, 1 cup of vegetable juice.
See Inside the Pyramid to see specific food examples for vegetable serving equivalents.
1 Oz. of meat or beans group is equivalent to: 1 egg, 1 Tbs peanut butter, 1/2 oz. of nuts or seeds, 1/4 cup cooked dry beans, 1/4 cup cooked dry peas, 1 oz. cooked lean meat, cooked lean poultry or cooked lean fish or shellfish.
See Inside the Pyramid to see specific food examples for meat or beans group serving equivalents. Many foods and sizes are listed including nuts, seeds, beans, tofu, hummus, tuna, hamburgers, steaks, chicken, ham, salmon and soup.
1 Cup (8 oz.) in the milk group is equivalent to: 1 cup milk, 1 regular yogurt container (8 oz.), 1/3 cup shredded cheese, 2 cups cottage cheese, 1 1/2 cups ice cream, 1 cup frozen yogurt, 1 cup pudding made with milk, 3 slices processed cheese (American), 2 slices of hard cheese (cheddar, Swiss, parmesan, mozzarella). Fat-free, low-fat types are recommended to be used most often; e.g. 1 cup of whole milk = 145 calories, 1 cup of skim milk = 85 calories.
Discretionary Calories: Fats, oils and sweets:
Sugars and syrups are added to many foods and beverages during processing. Naturally occuring sugars (like in a glass of milk) are not counted as an added ingredient. Ingredients are listed on food labels from highest to lowest amounts of ingredients in the food. If a form of sugar is near the top of the ingredient list the food may not be as wise a choice as another food. Read food labels for any of the following as an ingredient of the food:
*High-fructose corn sugar, corn syrup, corn sweetener, brown sugar, honey, maltose, lactose, sucrose, glucose, dextrose, sugar, syrup, molasses, malt syrup, fruit juice concentrates, invert sugar, and raw sugar.
*Examples of common foods containing these sugars are: candy, cookies, cakes, pies, regular soft drinks, grain products (donuts, raisin bread, some fast food sandwich buns, cereals, sweet rolls, crackers, coatings of chips and chip-like products and many other processed foods), fruit drinks,and milk-based desserts (ice cream, sweetened yogurt, pudding, flavored milks, sweetened milk).
Solid Fats are also found in some foods, some naturally and some as a result of preparation or processing. Solid fats include: shortening, lard (pork fat), beef fat (tallow, suet), chicken fat, butter, margarine (hard or stick), coconut or palm kernel oil (*though these last two are oils they are high in saturated fat they should be considered as solid fats for nutritional purposes).
*Foods high in solid fats, some naturally, some in food preparation and processing include: whole milk, creams, sour cream, ice cream, many cheeses, marbled meats, bacon, regular ground beef, sausage, poultry skin, many baked goods such as donuts, pies, cakes, cookies, and so on.
Oils are found in many foods. Oils are found naturally in foods, or can be added as a result of food preparation or processing. Some oils are hydrogenated by food processors which means they are converted to a solid fat so that they are easier to use in food preparation. Oils are liquid at room temperature.
*Examples of oils are: canola, corn, olive, peanut, safflower, soybean, sunflower, sesame, flaxseed, soybean, and fish.
*Examples of foods containing oils are: salad dressings, margarine, mayonnaise, olives, peanut butter, avocados, sunflower seeds, walnuts, almonds, peanuts, hazelnuts, cashews, brazil nuts, foods packed in oil, such as tuna, sardines, olives and fatty fish such as salmon, swordfish, sardines, tuna, rainbow trout, shellfish, cold-water herring, bluefish, and mackerel which contain omega-3 fatty acids.
References:
*http://www.mypyramid.gov - United States Department of Agrigulture; 2005 USDA Center for Nutrition Policy and Promotion (CNPP).
McArdle WD, Katch F I, Katch V L. Sports and Exercise Nutrition. New York: Lippincott Williams & Wilkins. 2005.
Last updated 1/26/2006 by MIT Sports Medicine: K. Davis
Copyright 2006 by MIT
