NUTRITION and ATHLETES

NUTRITION and ATHLETES

TRAINING TABLE GUIDE

For Healthy Eating by High School Athletes



Milk, Yogurt, and Cheese Group milk yogurt all types of cheese	3 servings daily. 1 serving is an 8 ounce glass of milk 8 ounces of yogurt 1 1/2 ounces of natural, unprocessed cheese	Provides calcium. Also contains protein, vitamin A, and riboflavin (B₂).

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group beef pork lamb poultry fish eggs dry peas dry beans nuts peanut butter	2 to 3 servings daily. 1 serving is 3 ounces of lean, cooked meat 2 eggs 1 cup of cooked dry beans, peas, or lentils 4 tablespoons of peanut butter	Good source of protein. These foods also contain thiamin (B₁), riboflavin (B₂), niacin, iron, and zinc.

Vegetable Group all vegetables including dark green deep yellow starchy vegetables and their juices	3 to 5 servings daily. 1 serving is 1/2 cup of cooked vegetables 1/2 cup of chopped raw vegetables 1 cup of leafy raw vegetables such as lettuce or spinach 3/4 cup (6 ounces) of juice	Provides vitamins and minerals that complement other food sources. Good sources of Vitamin C include tomatoes, broccoli, and brussel sprouts. Good sources of Vitamin A include carrots, broccoli, spinach, greens, pumpkin, and sweet potatoes.

Fruit Group all fruits and their juices)	2 to 4 servings daily. 1 serving is 1 whole fruit such as a medium apple, banana, or orange 1/2 grapefruit 3/4 cup (6 ounces) of juice 1/2 cup (4 ounces) of berries 1/2 cup (4 ounces) of cooked or canned fruit 1/4 cup of dried fruit	Good source of many vitamins and minerals. Good sources of vitamin C include citrus fruits and their juices, melons, and strawberries. Apricots are good sources of vitamin A.

Bread, Cereal, Rice, and Pasta Group all whole-grain and enriched breads and cereals cooked or ready to eat cereals bread macaroni grits spaghetti crackers noodles rice	6 to 11 servings daily. 1 serving is 1 slice of bread 1/2 hamburger bun or English muffin 1 small roll, biscuit, or muffin 3 to 4 small or 2 large crackers 1/2 cup cooked cereal, rice, or pasta 1 ounce ready-to-eat breakfast cereal	Contributes complex carbohydrates (starch and fiber) and significant amounts of protein, B vitamins, and iron.

To meet increased energy needs, most teen athletes require more than the minimum number of servings listed. In some cases, a teen athlete may need more* than the recommended number of servings. For most athletes, the increased energy should come from the vegetable group and the bread, cereal, rice, and pasta group. Foods in these two groups contain a lot of starch, which is an excellent source of food energy. Athletes who participate in very high levels of physical activity and/or who have the largest body stature will require the highest intake of food energy. Foods that occupy the smallest area at the top of the USDA Food Group Pyramid, such as butter, margarine, sweets, and jellies, should be used sparingly. These foods do provide energy and some nutrients. However, go easy on these foods and get your energy from foods that are more nutritious. Your body needs the additional vitamins and minerals to help it use energy. Make this food guide pyramid system the basis of your training table.