Special Olympics Texas Food For Fitness Program Texercise ... · food combinations are preferred choices and ... Eat 20 – 30 grams with each meal for optimum health and performance

Special Olympics Texas

Food For Fitness ProgramTexercise Program

1

Norm AriasSOTX – Director of Field [email protected]

2 / Special Olympics

Designed through the Finish Line Fitness Innovation Grant

Food For Fitness

Provide continues nutritional education and life changing eating habits

3 / Special Olympics Texas

Attractive, Colorful, and Easy

Food For Fitness Objectives

8 Lessons over 8 week period

Can be done before/after practices, or during other team time.

5 – 10 Minute Lessons

Program can be repeated throughout the year

Each lesson has homework and a review


Tracking Your Team’s Success

Lesson 1 – Balanced Plate and Hydration

Lesson 2 – Better Choices and Trying New Foods

Lesson 3 – Carbohydrates

Lesson 4 – Protein


Lesson 5 – Fats

Lesson 6 – Timing of Meals/Snacks and Tips for Eating Out

Lesson 7 – Food Awareness

Lesson 8 – Ready for Review




First page of the Food For Fitness lesson plan guide allows facilitators to track how many of their athletes participated at each of the lessons and any notes to help them review information for Lesson 8.




Why do we eat food every day?

Is it important?

How can food make you feel?

How can food be good for our bodies and how can it be bad?

What does it mean to be hydrated?



Why do we eat food every day?

o We need food to provide us energy and to keep us healthy.

Is it important?

o Yes, without food, our bodies could not perform at its best.

How can food make you feel?

o Depending on what you eat will determine if you feel energetic or tired.



How can food be good for our bodies and how can it be bad?

o Each food we eat gives us different amounts of energy. We need to eat enough to get the energy we need through nutritious foods.

o We use calories to count how much energy we get from each food source we eat. Too many calories leads to unhealthy weight gain, so it is important we eat foods that are nutritious and provide the right amount of energy.



What does it mean to be hydrated?

o Water makes up more than 50% of our body weight and we have to make sure we don’t lose too much.

o Water is the best way to hydrate!

o Drink enough water to keep from feeling thirsty

o Aim for 8 ounces every few hours. 1 normal-sized glass contains about 8 ounces.



In Summary:

o Try to eat a variety of food groups with each meal matched to energy and nutrition needs.

o Matching foods to these needs is key for both health and athletic performance.

o Hydrate! (With water, not soda)

o Refer to the back of your placemat to track your success.




This lesson we will focus on trying new foods and choosing healthier foods.

Having a better understanding which foods and food combinations are preferred choices and where they fit on your placemat.



Which foods are better for you and why?o Breakfast –

• Cocoa puffs with ½ cup milk, 1 cup orange juice

• Breakfast Taco: 2 eggs, 1 tortilla, salsa, chopped green peppers, banana, 1 cup of milk

o Lunch –

• Cheeseburger with French fries and soda

• Chipotle burrito: tortilla, black beans, chicken, Pico de Gallo.

o Dinner

• Plate of Spaghetti with meatballs

• Grilled Chicken, 1 cup of broccoli florets, ½ cup corn, ½ brown rice.



Which foods are better for you and why?o Breakfast –

• Cocoa puffs with ½ cup milk, 1 cup orange juice

• Breakfast Taco: 2 eggs, 1 tortilla, salsa, chopped green peppers, banana, 1 cup of milk

The first choice is imbalanced with carbohydrates.

The second choice is well-rounded and has components from all sections on the placemat. “Think variety and naturally colorful.”



Which foods are better for you and why?o Lunch –

• Cheeseburger with French fries and soda

• Chipotle burrito: tortilla, black beans, chicken, Pico de Gallo.

The first is imbalanced with fat and carbohydrates.

The second is well-rounded and has components from a variety of sections on the placemat.



Which foods are better for you and why?o Dinner

• Plate of Spaghetti with meatballs

• Grilled Chicken, 1 cup of broccoli florets, ½ cup corn, ½ brown rice.

The first is imbalanced with too many carbohydrates for most sports, except endurance training.

The second has different components from the placemat.


Lesson 2 – Better Choices and Trying New Foods.

In Summary:

o Try to eat a variety of food groups with each meal matched to your energy needs and nutrition needs.

o Matching foods to these needs is key for both health and athletic performance.




This lesson focuses on carbohydrates and their role in a healthy diet.

Who has heard the word “carbohydrate” or “carbs”?

Can you explain what it is?



Carbohydrates are a key source of energy.

o 2 kinds

• Complex Carbohydrates

• Simple Carbohydrates

Complex Carbohydrates – are filled with vitamins and fiber

Simple Carbohydrates – mainly sugar

Which do you think is better and would give you best energy?



Simple Carbohydrates (mainly sugar) may taste yummy! But, it does not provide long-lasting energy and often leaves us feeling tired and uncomfortable shortly after eating it.

Complex Carbohydrates will provide you longer and sustained (constant) energy.

Using your placemat, look for the carbohydrates? Many foods can fit in more than one category



Good Complex Carbohydrates:o Whole grains

• brown rice, oats (oatmeal), whole grain bread (whole wheat bread), whole grain pasta

o Starchy vegetables

• peas, potatoes, beans, and corn

o Fruits

o Vegetables

o Dairy (low-fat or non-fat)



In Summary:

o Carbohydrates come in a variety of forms including fruits, vegetables, dairy, and whole grain.

o Carbohydrates provide energy to fuel our bodies for physical activity.

o Not consuming enough carbohydrates can limit our ability to perform effectively, but consuming too much simple carbs can leave us not feeling well and therefore unable to be at our best at our sport(s).




This lesson focuses on protein and where it fits.

Why do you think we need protein?



We need proteins to maintain, grow, and repair body cells and muscles.

Did you know vegetables can be a source of protein?

What type of vegetable can provide protein?

What is your favorite protein?

Many foods can fit in more than one category



What type of vegetable can provide protein?o Black Beans

o Almonds

o Green peas

o Hummus/Chickpeas

o Soy Milk

o Peanuts

How much protein should we have per meal?



How much protein should we have per meal?o We should aim to eat about 20-30 grams per meal

3-4 ounces of meat = 21-30 grams of protein

This is about the size of the palm of your hand or a deck of cards.

1 whole egg = 7 grams of protein

1 cup of Greek yogurt = 12 – 20 grams of protein

1 cup black beans = 15 grams of protein

2 tablespoons peanut butter = 8 grams of protein



In Summary:

o Protein is a key component of a healthy diet and is found in plant and animal food sources. Eat 20 – 30 grams with each meal for optimum health and performance.



Lesson 5 – Fats

This lesson focuses on healthy fats

What is fat?


Lesson 5 – Fats

Fats make food taste good, help us feel satisfied or full after a meal, and are needed in our diet. Types of fats:

o Unsaturated Fats

• can help decrease our risk of heart disease (moderation)

o Saturated Fats

• Red meats and full-fat dairy products (limit)

o Trans Fats

• Processed foods (limit)


Lesson 5 – Fats

Food with healthy Fats:o Nuts

o Seeds

o Avocado

o Oils (olive, canola)

o Fatty fish – Salmon

o Peanut butter

Choose leaner meats: turkey, chicken, and fish


Lesson 5 – Fats

Food with unhealthy Fats:o Avoid processed meats: hot dogs, bologna, bacon, and

sausage

o Avoid fried foods

o Avoid or limit desserts like cookies, pastries, cakes, and baked goods.

These are loaded with saturated fat, trans fat, and sugar, which are not good for our bodies.

o Unhealthy fats are hard to digest, so they should be especially avoided before exercise. The are also bad for your heart!


Lesson 5 – Fats

By using your placemat, look for the foods that are healthy fats?


Lesson 5 – Fats

In Summary:

Fats are high-calorie food sources that make us feel full. Fats also gives us energy to exercise.

Good sources to include at least once a day are: nuts, seeds, avocado, and certain oils.




The larger the meal, the more time it takes to digest.

Eat a meal 3-4 hours before exercise or playing a sport. (meals take time to digest)

If needed, have a light snack before being active.

What are some examples of good snacks?



Good snacks:

o Energy bar

o Banana and a glass of milk

o Yogurt with fruit

Liquids tend to digest faster than solids

Foods higher in fat like peanut butter may digest more slowly



Eating Out:

o When eating at home or at restaurants, aim for well-rounded meals that include vegetables, protein, and some carbohydrates.

o Avoid too many vegetables and high-fat foods just before competition because they take longer to digest.



Eating Out:

o Overall, fast food is high in fat.

Burgers from McDonalds, Whataburger, or Burger King before a competition does not fuel your body properly and may slow you down because of the high-fat content and low quality carbohydrates.

o Use better restaurant choices, if available:

Subway

Chipotle



True of False?

o A burger and fries is good to eat 1-2 hours before competition?

o For competition, eating an energy bar an hour before a competition is a good choice



True of False:

o A burger and fries is good to eat 1-2 hours before competition?

• False: Food high in fat tend to digest more slowly and divert blood away from the muscles.

o For competition, eating an energy bar an hour before a competition is a good choice

• True: But remember to eat well the day before so that you are not low on energy in the morning. The energy bar gives the quick boost needed for the competition.



In Summary:

o Meal time before a workout or competition is important to feeling great when you go exercise.

o Eating out is about finding rounded meals with all the nutrients we need. Aim for colorful options and avoid fries and soda. High fat foods, like cheeseburgers or anything really greasy, will be hard to digest in time for competition.




Everyone has their favorite foods. Sometimes we eat more than our body needs because these foods tastes good and makes us feel better for a little while.

o How many of you know when you are hungry and when you are full?

o What does each feel like?

Before eating, it is always good to ask yourself: “How hungry am I?”

Notice how your hunger level changes during the meal so you can make a good choice to stop eating when you are full.



Before eating, it is always good to ask yourself: “How hungry am I?”

Notice how your hunger level changes during the meal so you can make a good choice to stop eating when you are full.



Activity: Understanding what you ate?

o Close your eyes

o Think about when and why you ate today?

o Were you hungry every time you ate?

o Did the food make you feel a certain way?

o How did you feel after eating: did it give you energy or did you feel tired?

It’s important to be able to communicate how food makes you feel and be aware of which foods your body likes and does not like.



Summary:

o Eating when not physically hungry can lead to weight gain and can be a sign of unhappiness with other aspects of life. Being aware of hunger and reasons for eating is the first step to understanding the proper balance of food in our lives.


Lesson 8 – Review

What did you enjoy learning about the food we eat and how it can fuel our bodies?

What are some of the important topics we covered?

Use the placemat to help you check if your meal is healthy and balanced. We always want a variety of nutrients and colors, smart options and sizes, and always hydrate!

Remember: Eating properly, along with exercise and stretching, will lead to a healthier life style!


Tracking Your Success

Back of the placemat: (Top Tips) Track your own personal success:

Did you move for 30 minutes? (just being active)

Did you drink water, not soda?

Food portion size? (especially protein)

Eat a variety of foods?

Track your success for 8 weeks and see if you can feel a difference?


Reminder: Booklet

Back of the booklet has the placemat (front and back) which the coach and or facilitator can use for demonstration purposes.


Notes:Need a facilitator to conduct the classes. They can be:

Coach

Parent

Older Sibling

Unified Partner

Health professional

The program is designed for the facilitators to be creative


Since rollout in January:

22 delegations registered

12 Independent Teams/Organizations

10 Independent School Districts

Over 500 Athletes


Feedback:

For adult athletes who already have knowledge on nutrition, this reinforces what foods are best for them.

Athletes were very diligent on completing the back of the placemats, where you check the boxes each day, tracking their progress.

Athletes gave up Monster drinks


Feedback:

Parent was at a restaurant with her son and the mother ordered her meal. Her son (athlete) responded “Coach Barbara would not by happy with that choice.”

Athletes are starting to walk their dogs longer, which is a positive change.

Athletes are starting to take an interest in nutrition.


Feedback:


Feedback:

Texercise

54


TexercisePartnership with state agency

Department of Aging and Disabilities (DADS) originally developed this program 8 years ago targeting the geriatric population.

12 week program designed to keep our athletes active without having to use a exercise equipment and/or gyms


Nutritional Information

Texercise Provides:

Handbook with instructions for the following:

Endurance Training

Strength Training

Balance Training

Flexibility


TexerciseEasy instructions to follow

Instructional DVD

Tracking Logs:

Daily Food Log

Daily Physical Activity Log

Incentive program through DADS


Notes:

Need a facilitator to conduct the classes

Coach

Parent

Older Sibling

Health professional

Facility Staff Member

Designed for the facilitators to be creative or the program can be self driven through the DVD.

Questions?

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Thank you

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Documents

Special Olympics Texas Food For Fitness Program Texercise ... · food combinations are preferred choices and ... Eat 20 – 30 grams with each meal for optimum health and performance