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Gila Community College Wellness Center |
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Centers Hayden Fitness Classes |
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1. BASE YOUR DIET ON THE USDA FOOD PYRAMID GUIDANCE SYSTEM Click here to visit the revised version of the Food Guide Pyramid from 1995, found at www.mypyramid.gov, provides an interactive tool where you can tailor the recommended amount of foods from all 6 food groups to meet your personal estimated calorie and nutrient needs. These recommendations are based upon your age, gender and typical activity level. Basing your diet upon the Food Pyramid Guidance System will enable you to reach the Dietary Recommended Intake (DRI) levels for all nutrients. In addition, the types and proportions of foods recommended are designed to reduce your risk of developing cardiovascular disease, cancer, obesity and diabetes. The recommended calorie level is an estimate, and may need to be adjusted depending on your own body weight and metabolism. If you do not have access to the Internet, estimate your recommended calorie level by using the following steps: Convert your body weight to kilograms (divide weight in pounds by 2.2) Multiply your body weight in kilograms x 0.9-1.0 kcal/kg/hr. 3. Multiply answer in #3 by 24 for your daily basal metabolic rate (BMR). 4. Multiply BMR by 50-70% to get estimated energy spent from typical mild-moderate physical activity Add answer in #4 from physical activity to BMR. Multiply answer in #5 by 5-10% for calories spent digesting your food. Add answer in #6 to your answer in #5 to get your estimated TOTAL ENERGY EXPENDITURE (TEE).
EAT ENOUGH, BUT NOT TOO MUCH, PROTEIN Most Americans eat more protein than they need. Any protein above what your body needs will either used as energy, stored as body fat or broken down and excreted. High protein levels can also be hard on your kidneys and contribute extra saturated fat to your diet, leading to an increased risk of heart disease. Follow your personalized recommended number of ounces of meat/protein foods from the Food Pyramid Guidance System: Click here for the government site. To calculate your dietary protein needs without the use of the Internet, multiply your body weight in kilograms (calculated in #1) by 0.8. The answer will give you an estimate of the number of grams of dietary protein you need daily. Example: Mr. Smith is an 80 kg man who exercises moderately 3 times/ week: Mr. Smith’s estimated protein needs: 80 kg * 0.8 grams protein/kg body weight = 64 grams protein per day Remember: You not only get dietary protein from meat/protein foods, but also from dairy products, vegetables and grains. Your total estimated protein needs include what you should be getting from ALL foods that contain protein. · There are 7 grams of protein in each 1 ounce of meat/protein foods. · There are 8 grams of protein in each 1 cup/serving of dairy foods. · There are 3 grams of protein per 1 ounce/serving of starch/grain foods. There are 2 grams of protein per 1 cup/serving of most vegetables. Exception: If you regularly participate in intense aerobic or strength training exercise (e.g. distance running or body building), you may need up to an additional 3-4 ounces/ounce equivalents from this group to meet your elevated protein needs. 3. CONSUME ADEQUATE FLUID AT REST AND DURING EXERCISE Adequate fluid intake before, during and after exercise is necessary for optimal health and exercise performance. Drink the following amounts of water (or sports beverage if you anticipate aerobically exercising for over one hour) to ensure adequate hydration: · 14-22 oz two hours prior to exercise · 6-12 oz every 15-20 minutes during exercise 16-24 oz for every pound lost immediately after exercise 4. TIME YOUR MEALS AND SNACKS APPROPRIATELY The choice of food before, during and after exercise can also influence your ability to exercise to your maximum potential. The goal is to choose foods that are appropriate in nutrient amount and composition that will provide you with adequate energy while avoiding stomach upset during exercise. Recommendations include: · 2-3 hours before exercise, choose a snack or small meal of approximately 400 calories that is high in carbohydrate, low in fat, moderate in protein and low in fiber (e.g. whole grain bagel topped with tomato and low-fat cheese, or cold cereal with fruit and skim/low fat milk). · During exercise, food is unnecessary unless you are participating in sustained aerobic exercise of more than 1 hour. If so, eat (or drink) the equivalent of 2-4 ounces of carbohydrate food per hour (30-60 grams of carbohydrate) to maintain your blood sugar levels (e.g. sports drink, handful of dried fruit, banana). After exercise, your goal will be to replenish energy stores and build/repair muscle tissue. Eat a mixed mini-meal of carbohydrate, protein and fat within 30 minutes after your exercise session of approximately 100 calories (e.g. yogurt, smoothie, peanut butter bread). At your next real meal of the day, include a similar nutrient mixture of at least 400 calories (e.g. tuna sandwich on large pieces of sourdough bread, one small bean burrito with 4 tbsp. salsa and small cup of orange juice). Click here to view a sample of an 1800 calorie diet Click here to view a sample of a 2200 calorie diet Click here to view a sample of a 3000 calorie diet *Information adapted from ACSM and ADA Joint Position Statement, Nutrition and Athletic Performance, Med Sci & Sports Exer, 2000; Applegate, L., Eat Smart Play Hard, Rodale Publishing, 2001, USDA MyPyramid.gov website, 2005, Montana State Univ. Sports Nutrition website, www.montana.edu, 1998. |
