NHM 315 1nd Edition Lecture 7Outline of Last Lecture I. Chapter 7Outline of Current Lecture II. Chapter 10Current Lecture Diet-Noun-Food and drink regularly provided or consumed-Habitual nourishment-The kind and amount of food prescribed for a person or animal for a special reason-Verb-To cause to eat and drink sparingly or according to prescribed rules-Adjective-Reduced in caloriesUse Positive words-Nourishment-Performance enhancing-Nutrient Dense-Immunity builder-Repair-RebuildTranslating practice into real life-Translate numbers into actual food-Help Athletes see what should be on their plate-Strive for real food firstNutrient Needs-Varies according to training cycle-Macronutrients-MicronutrientsFluid NeedsThese notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.-Water-Sports drinks-Fruit juice/milk-Caffeine-Alcohol Steps of Meal Planning-Determine individual calories needs-Determine Macronutrient needs-Estimate fluid needsMeal Planning-Individualizing is key -# of meals-Timing of meals-Portion sizes-Beverages-Focus on Fueling-Focus on recoveryKey concepts for meal planning for athletes-Before Exercise-Meal or snack should be sufficient fluid-Low in fat and fiber-High in Carbs-Moderate in protein-Include familiar foods that are well toleratedMeal Plan-3 cups of fruit-3 cups of veggies-5 cups grains-10 oz of protein-4 cups of milk-FatsEducation can start at recruitment-Recruit meals-Nutrition department and training table tour-Q&A with athlete and parents-Provide packetsTraining Tables-Discuss new food options and improvements for meals-Training table education Sports and performance Nutrition education-Athletes-Group nutrition classes-Locker talkIndividual Nutrition Counseling-Individual nutrition counseling for athletes-Weight loss, gain-Eating for better sports performance-Hydration education and schedule-Supplement education, distribution and schedule-Eating disorders-Other medical nutrition therapy as neededEducation during away Games-Plan team meals when traveling-Provide education handouts with 4-6-Provide snack packs when