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Eating Drinking and Making
Merry
NUTRITION THEORY
There is a need for moderation in the food diet.
Overeating, undereating, and preference eating can cause immediate
and long-term problems. Children of all ages need a good diet for
many reasons: to supply energy for exercise for other activities,
as a source of nutrients for growth and development, and as a
framework for future health. Studies show that males continue to
grow into their 20’s and women can continue to create body
fat into their 20’s.
Energy equals calories. The body needs calories for energy and it
can only come from food intake. Correct fuel provides proper
energy. If enough calories aren’t provided, then proteins,
which should be used for tissue development, are detoured and used
as energy replacement.
Daily caloric needs are age and activity dependent. A 4-10 year old
needs 36 calories per pound of body weight (1,000-3,000), and a
teen needs 1,600 to over 4,000. Teenagers in hard training routines
can require up to 6,000 calories per day. Maturation and
menstruation are additional factors in the caloric intake
equation.
FOOD GROUP
SERVINGS
Everyday the body
needs:
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3-4 servings of yogurt/milk and other
calcium-rich foods.
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6-11 servings of bread, cereal, pasta and
other grains.
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5 or more servings of vegetables and
fruit.
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2-4 servings of protein rich foods such
as egg, meat, poultry, fish and cooked beans.
CALCIUM requirements from the FDA were increased in
’97. It’s now recognized that decreased calcium intake
over a lifetime leads directly to the onset of osteoporosis. By
increasing the calcium intake at younger ages, it’s the same
as saving for retirement. You’ll be better prepared for later
life. Estrogen helps calcium get into the bone. Women that have
late or delayed menstruation may experience delayed bone
development and thus require extra calcium.
GREEN LEAFY
VEGETABLES provide
fiber and calcium, but the calcium contributions are minimal
compared with dairy sources.
GRAINS provide fiber and many other healthful dietary
ingredients. Breakfast cereals are excellent sources of fiber
contributing to healthy intestinal tracts, particularly when
combined with milk.
FRUITS AND
VEGETABLES should
become your food choice to think of first. They are both high in
carbohydrates and fiber. Though the fiber is indigestible, it is
highly beneficial in lowering the risk for older age-related
diseases, constipation and hemorrhoids. Fiber requirements for ages
under 20 is roughly your age + 5 to equal the needed grams per day.
Over the age of 20 simply include 25 grams of fiber daily. In
addition to providing excellent energy from carbohydrates, fruits
and vegetables also supply vitamins, minerals and special
phytochemicals needed for growth and health. Always include a
variety of these items for good vitamin intake.
PROTEIN is the building block of growth and high in many
essential ingredients including Zinc, fiber, vitamin B and more. Dr
Applegate’s Top 10 list is: 1) Tuna, 2) Lentils and rice, 3)
Nonfat yogurt, 4) Clams, 5) Lean beef, 6) Skinless chicken breast,
7) Pinto beans & tortillas, 8) Salmon, 9) Dark turkey meat and
10) Tofu & baked potato.
FAT is a necessary ingredient in any diet. Fat
carries flavor and provides energy, but is slow to digest. It can
remain in the digestive tract for up to 72 hours after it’s
eaten. There are 3 types of fat associated with cooking. Saturated
fats are the bad ones. They’re the ones that hold their shape
at room temperature. They do provide pure energy but at the risk of
elevated blood cholesterol levels.
Mono-saturated fats, from avocados,
olive, canola and peanut oils are healthier for your heart and
blood pressure. Polyunsaturated fats are the ones that are more
liquid, providing essential fats for skin and the immune system.
Walnuts and almonds are good snacks in this category.
SLEEP
Poor sleep the night before a competition or consistent
bad night sleeps leading up to an event can cause fatigue. Sleep is
important because it is the time when actual physical growth occurs
and tissue recovery from daily activity takes place. The number of
hours needed for rejuvenation is age-dependant.
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AGE
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HOURS OF SLEEP NEEDED
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9 yrs
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10 1/4
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10-11 yrs
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9 3/4
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12 yrs
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9 1/4
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13+ yrs
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9
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16-20 yrs
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8-9
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HYDRATION AND
YOU:
Sweating
and dehydration does occur in swim training and racing. There is a
school of thought that an additional water loss factor in swimming
may be due to the body being in a horizontal position. This may
send extra signals to eliminate fluids. The early warning signs of
dehydration are:
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Fatigue.
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Loss of appetite.
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Nausea.
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Poor concentration.
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Flushed skin.
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Light-headedness.
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Dark urine.
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Muscle cramps.
The best rule of thumb to follow for
ideal hydration levels is to create 4-5 full bladders a day. Water
is the cheapest and best source. Just remember to clean the water
bottle daily if you use it regularly. Gatorade, PowerAde and
All-Sport drinks are excellent sources of carbohydrates and fluids.
Studies have shown that carbohydrate fuel does provide immediate
contributions in practice. Avoid soda, Kool-aids and fruit juices
during practice because they require additional digestive fluids be
brought in from elsewhere in the body to break them down.
SWIM MEET FOODS
Stay within your normal eating habits.
Don’t get talked into or try anything unusual right before
your event. Eat 2-4 hours before the race. Have your meal be high
in carbos (100-200 grams) and low in fat and protein. These two are
too slow to digest and require too much additional blood in the
process.
Example: bagel
& jam, banana, sport drink, cooked rice or baked
potato.
For the athlete that finds they get too
nervous to eat properly as their race draws close, they can
consider buying Sports Nutrition drinks. Items like Boost or Insure
Lite fit the bill perfectly.
Here’s a list of easy-to-take-along
high-carb foods for eating during a day-long swim meet. Use 100-200
calories every hour as a starting point and tailor your selection
to your needs.
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Foods
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Calories
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Fruit:
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Banana
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120
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Apple
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80
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Grapes (1 cup)
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60
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Melon
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55
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Peach
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40
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Pear
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90
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Orange
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60
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Low-fat Cookies:
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Fig-bars, 2
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100
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Ginger snaps, 3
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90
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Raisin-filled biscuits, 1
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50
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Vanilla wafers, 5
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90
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Dried Fruit (1/4 cup serving):
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Apricots
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80
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Dates
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125
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Figs
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120
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Peaches
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96
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Pears
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115
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Prunes
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95
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Raisins
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110
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Other:
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Fruit Leather (1 ounce)
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100
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Bread, 1 slice
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80
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Bagel, 1
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160
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Baked potato, 1 medium
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140
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Cooked rice (sweetened 1 tsp. Sugar)
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95
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