1
Eat and Run!

• Presented August 30, 2005
• St. Bede Cross-Country Team
• Julie Sherbeyn Health Wellness Instructor

2
2000 Dietary Guidelines

• Aim for fitness
• Aim for a healthy weight.
• Be physicall active each day.
• Build a healthy base
• Let the Pyramid guide your food choices.
• Eat a variety of grains daily, especially whole
  grains.
• Eat a variety of fruits and vegetables daily.
• Keep foods safe to eat.
• Choose sensibly
• Choose a diet that is low in saturated fat and
  cholesterol and moderate in total fat.
• Choose beverages and foods to moderate your
  intake of sugars.
• Choose and prepare foods with less salt.
• If you drink alcoholic beverages, do so in
  moderation.

3
Fig. 6.2 The food guide pyramid
4
The Mediterranean diet
5
Biochemistry

• Energy Sources
• Carbohydrate
• Fat
• Protein
• Fat metabolism
• Ketosis
• Catabolism
• Positive and Negative nitrogen balance

6
How much?

• Carbohydrate 55-60
• Fat 30
• Saturated lt 10
• Protein 10-15
• Most adults - 0.8g/kg BW
• Nonvegetarian endurance athletes 1.2 to 1.4g/kg
  BW
• Nonvegetarian strength athletes 1.6 to 1.7g/kg
  BW
• Vegetarian endurance athletes 1.3 to 1.5g/kg BW
• Vegetarian strength athletes 1.7 to 1.8g/kg BW
• (Body Weight in pounds / 2.2 kg BW)

7
Energy Balance

• Input is energy consumed as calories from food.
• Output is energy expended at rest, eating, and in
  activity.
• energy in energy out weight change
• energy in gt energy out weight
• energy in lt energy out weight

8
WATER!!!

• Hot conditions
• Cold conditions
• Exercise capacity
• Prehydration
• Posthydration

9
References

• Johnson, R., Kennedy, E. The 2000 Dietary
  Guidelines for Americans What are the changes
  and why were they made? Annual Editions
  Nutrition 04/05, 16th ed. Dubuque, IA
  McGraw-Hill/Dushkin, 2004.
• Hales, D. An Invitation to Health, 11th ed.
  Belmont, CA Wadsworth Thomson Learning, 2003.
• Thompson, J. and Manore, M. Nutrition An
  Applied Approach, San Francisco, CA Pearson
  Education Benjamin Cummings, 2005.
• McArdle, W., Katch, F., and Katch, V. Exercise
  Physiology Energy, Nutrition, and Human
  Performance, 3rd ed. Philadelphia, PA Lea
  Febiger, 1991.