IS YOUR DIET SERVING YOU WELL?South East Somerset Schools Sports Partnerships

food groups...

• macronutrients

– Carbohydrate (CHO)

– Protein (PRO)

– Fat (FAT)

• micronutrients

– vitamins

– minerals

this session...

• analyse and summarise your diet

• learn what’s good about your diet and what isn’t

• enter your...

– physical details

– sporting activities

– actual food intake

will do all the work!

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SURNAME FORENAME Diet Analysis

enter your details now

first name, last name, email addressheight, DOB, genderstarting weight, ideal weight (as now)

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SURNAME FORENANE.mcc

teenage athlete PRO

for a 40kg athlete...

= 1.5 × 40

= 60g

1.5 - 2g per kg body mass

for a 40kg athlete...

= 2 × 40

= 80g

minimum maximum

‘active’ teenage ENERGY

2200 kcal 2500 kcal

girls boys

2270 / 2530 kcal

growing teenage athlete CHO

65-70% energy from CHO

70%(of 2270 or 2530 kcal)

your extra ENERGY needs

• Football (competitive): 10 kcal per kg per hour

• Swimming (crawl): 10 kcal per kg per hour

• Dance: 4.5 kcal per kg per hour

= 10 × 40 × 1.5

= 600 kcal

growing teenage athlete FAT

20 – 25% total energy intake

set up your energy split

PRO: 80g CHO: 440g FAT: 50g

PRO: 13% CHO: 70% FAT: 18%

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ENTER YOUR FOOD INTAKE NOW

ENTER YOUR FOOD NOW

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ADJUST YOUR SERVING

my snack

Energy 209 kcal

PRO 12 g

CHO 21 g

FAT 9 g

Fibre 1 g

Sodium 0.13 g

ADD YOUR SNACK

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analysis and presentation

analysis and presentation

analysis and presentation

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breakfast smoothie

• 1 pint water

• 1 organic apple (cored)

• 1 organic banana (peeled)

• 1 cook organic beetroot (large)

• 1 egg whites from organically reared hens

• 10 organic strawberries or raspberries

• 25 organic blueberries

• 2 table spoons of pure coco powder

• 1 pot of Total™ 0% fat Greek strained yogurt

• 1 teaspoon of high quality fish oils

my new diet rules, each day...

• In the course of a week, my meals have at least 10 different foods

• I keep foods with me so I am never caught without food when I am hungry

• I make sure I get at least 6 servings of breads or cereals

• I get at least 3 different servings of milk, yogurt, or cheese

• I eat at least 2 servings of meat, poultry, fish, dairy, beans, eggs, or nuts

• I eat at least 5 servings of fruit and vegetables

• I keep water close at hand during the day