By Leanne and Tate

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Nutrition
By Leanne and Tate
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Mediterranean Diet Pyramid

• The Mediterranean Diet Pyramid is one example of
  an alternative pyramid
• This one focuses on whole grains, fresh fruits
  and veggies and uses olive oil as a good fat

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Vegetarian Diet Pyramid
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Asian Diet Pyramid
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Restaurant Tips from mypyramid.gov

• As a beverage choice, ask for water or
  order fat-free or low-fat milk, unsweetened tea,
  or other drinks without added sugars.
• Ask for whole wheat bread for sandwiches.
• In a restaurant, start your meal with a
  salad packed with veggies, to help control hunger
  and feel satisfied sooner.
• Ask for salad dressing to be served on the
  side. Then use only as much as you want.
• Choose main dishes that include vegetables,
  such as stir fries, kebobs, or pasta with a
  tomato sauce.
• Order steamed, grilled, or broiled dishes
  instead of those that are fried or sautéed.
• Choose a small or medium portion. This
  includes main dishes,
• side dishes, and beverages.
• Order an item from the menu instead heading
  for the
• all-you-can-eat buffet.

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Restaurant Tips from mypyramid.gov

• If main portions at a restaurant are larger
  than you want, try one
• of these strategies to keep from overeating
• o Order an appetizer or side dish
  instead of an entrée.
• o Share a main dish with a friend.
• o If you can chill the extra food right
  away, take leftovers
• home in a doggy bag.
• o When your food is delivered, set
  aside or pack half of it to
• go immediately.
• o Resign from the clean your plate
  club when youve eaten
• enough, leave the rest.

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Restaurant Tips from mypyramid.gov

• To keep your meal moderate in calories, fat,
  and sugars
• o Ask for salad dressing to be served
  on the side so you can
• add only as much as you want.
• o Order foods that do not have creamy
  sauces or gravies
• o Add little or no butter to your food.
• o Choose fruits for dessert most often.
• On long commutes or shopping trips, pack
  some fresh fruit, cut-up
• vegetables, low-fat string cheese sticks, or a
  handful of unsalted
• nuts to help you avoid stopping for sweet or
  fatty snacks.

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Please Dont Eat This
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Please Dont Eat This
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Or this
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And definitely not this
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Fitness and Sports

• Fuel used during different exercises may be
  surprising. Many weightlifters drink protein
  shakes in efforts to build more muscle. Others
  are concerned about burning fat.
• Here are some examples of rough estimates from
  Contemporary Nutrition on the percent of energy
  use met by fuel source

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Fat The main fuel source for prolonged low
intensity activity

• Weightlifting Session 60 fat, 35 carb, 5
  protein
• 200 Meter Hurdle 13 fat, 2 protein, 85 carb
• Championship Basketball or hard cycling for 1
  hour 35 fat, 5 protein, 60 carb
• 2 hour marathon 45 fat, 10 protein, 45 carb

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Protein Current recommendations for protein
intake based on KG Body wt
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Boneless Skinless Breast Steaks

• NUTRITION FACTS
• Serving Size 1 fillet (194g/6.9oz)
• Servings Per Container Varied
• Amount Per Serving
• Calories 200
• Calories from Fat 15
• Daily Value
• Total Fat 1.5g 2
• Saturated Fat
• Trans Fat 0
• Cholesterol 95mg 32
• Sodium 115mg 5
• Total Carbs 0g
• Dietary Fiber 0g
• Sugars 0g
• Protein 46g
• Percent Daily Values are based on a 2,000
  calorie a day diet.

• Endorsed by the American Heart Association, these
  boneless skinless breast steaks are hand trimmed
  just a little larger for even sized fillets. 99
  fat-free, they're 100 natural with no added
  salt, chemicals or artificial taste enhancers.
  Fresh never frozen, they're locally grown without
  hormones or steroids.

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• Broccoli, raw (edible parts), 100g
• Nutritional value per 100 g (3.5 oz)
• Energy 30 kcal 140 kJ
• Carbohydrates 6.64 g
• - Sugars 1.7 g
• - Dietary fiber 2.6 g
• Fat 0.37 g
• Protein 2.82 g
• Water 89.30g
• Vitamin A equiv. 31 µg 3
• - ß-carotene 361 µg 3
• Thiamin (Vit. B1) 0.071 mg 5
• Riboflavin (Vit. B2) 0.117 mg 8
• Niacin (Vit. B3) 0.639 mg 4
• Pantothenic acid (B5) 0.573 mg 11
• Vitamin B6 0.175 mg 13
• Folate (Vit. B9) 63 µg 16
• Vitamin C 89.2 mg 149
• Calcium 47 mg 5