1 Introduction to Nutrient Dense FoodsLearn how to eat a more balanced diet that will help you get bigger, faster, and stronger before the season starts this fall

2 Welcome to Lumberjack Performance Nutrition!The Team Dr. Jay Sutliffe Julia Scheid Wendy Wetzel Jenny Gormley Gabby Kennedy Tiffany Grant Kappa Palakiko

3 Icebreaker Activity: Who are you? When is your eligibility up?Do you live on or off campus? Where are your favorite places to eat? What sport do you play? Do you like to cook? What would you like to learn? What are your goals by the time your season begins? i.e. gain, maintain, lose

4 What is this? The ANDI food scoring system!ANDI: aggregate, nutrient, density, index 34 nutritional parameters included in score Nutrients include: vitamins, minerals, phytochemicals, antioxidants Nutrients present per 100 calories of the foods listed The higher the number, the more nutritionally dense the food is!

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6 How should I use this chart?Look at the points awarded for every food Your goal is to reach a certain number of points for every meal Breakfast: 500 Lunch: 500 Dinner: 500

7 Easy ways to increase your score:Eat things that come from nature as much as possible Limit processed and packaged food items Fruits Vegetables Do not consume higher quantities of the lowest scoring foods i.e. Animal products and alcohol Incorporate one salad in your diet every day Carry snacks with you from home (i.e. trail mix, fruit) so that vending machines machine snacks are avoided

8 Ways we are here to help youWe are going to help you learn how to make recipes that take the use of just your blender! Recipes will be provided for you to take home, along with other resources The next two sessions will cover eating for recovery And finally, we will cover eating on and off campus Every session will have food demos and samples for you to watch and try!

9 Player ClassificationWeight Gain Lean Out Weight Maintenance

10 How? QUANTITY + FREQUENCY Of Eating Weight Gain Lean OutWeight Maintenance

11 Energy Balance Quality → MANDI Chart Quantity→ ??? (dependent on day)

12 How much should I eat then?Easy Moderate Hard https://www.enduropacks.com/blogs/news/ myplate-for-athletes-how-much-food-do-i-need-to-eat

13 *APPLIES TO LEAN OUT CLASSIFICATIONEasy Training Easy: an easy workout or tapering without the need to load up for competition with energy and nutrients. *APPLIES TO LEAN OUT CLASSIFICATION https://www.enduropacks.com/blogs/news/ myplate-for-athletes-how-much-food-do-i-need-to-eat

14 Moderate Training Moderate: a day when you train twice but focus on technical skill in one workout and endurance in the other. BASELINE https://www.enduropacks.com/blogs/news/ myplate-for-athletes-how-much-food-do-i-need-to-eat

15 Hard Training/ Game DayHard: a day that contains at least 2 workouts that are relatively hard OR competition. https://www.enduropacks.com/blogs/news/ myplate-for-athletes-how-much-food-do-i-need-to-eat

16 Primary source of energyWhy Carbs? Primary source of energy https://www.enduropacks.com/blogs/news/ myplate-for-athletes-how-much-food-do-i-need-to-eat

17 Healthy Eating on a Budget Meal Planning for SuccessHow meal planning should be utilized for college athletes with busy schedules

18 Why Should I Meal Plan? The average person eats out 4.2 times per weekThat’s 16.8 meals per month eaten outside the home The average meal commercially prepared costs $12.75 So, you could save close to $40 every week or $200 per month by making meals at home

19 https://www.forbes.com/sites/alexandratalty/2016/10/17/millennials-spend-44- percent-of-food-dollars-on-eating-out-says-food-institute/#779afd033ff6

20 Shopping: Make a list And stick to it. Avoid impulse buying, encouraged by marketing tactics The average person spends 40% of grocery bill on impulse buys “Most of the time, what we do, we do most of the time.” ¼ of grocery store purchases are repetitions from past purchases Organize list according to store layout Townsend, D. J., & Bever, T. G. (2001). Sentence comprehension: The integration of habits and rules. Cambridge, MA: MIT Press.

21 For about $13.00 you could buyOR that same $13.00 could buy 1 pound bag cookies 4 bananas 10-ounce bag chips 3 apples 2 liter soda 3 pears ½ gallon ice cream 3 oranges 12 broccoli stems 10 long carrots 1 pound raisins 1 jar apples 1 large can frozen orange juice concentrate Jar of nut butter

22 http://www. sparkpeople. com/blog/blog. asp

23 http://www. sparkpeople. com/blog/blog. asp

24 How to Plan for Meal PrepPick a day of the week to get groceries for meal prepping, weekend’s are normally best Pick the meals Don’t incorporate too much new at once Set yourself up for success by picking easy recipes that require 5 or less ingredients Make a shopping list for the week, organized by sections of the store Obtain storage containers at Dollar Tree if needed, or mason jars These are great for on the go And they can have dividers!

25 Shopping Tips Buy in bulk Cook in bulk, freeze meals for future useMost bulk foods stay good for long periods of time So buy nuts, grains, beans when on sale! Fruits and vegetables in season are always the cheapest Natural Grocers on Milton/Butler carrier produce only in season, so it is CHEAP! Don’t purchase foods that are at salad bars They are extremely expensive, especially fruits and vegetables

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27 In the Kitchen Focus on simple mealsLearn to multitask, bake your proteins and vegetables at the same time while boiling your grains on the stove top Use no-cook recipes to give yourself a break Make it fun! Use categories for days of the week: Meatless Monday Taco Tuesday Whatever Wednesday Tomato Thursday Fish Friday Sandwich Saturday Soup & Salad Sunday

28 In the Kitchen Example Cooking RoutineCarbs: Quinoa, Brown Rice, Sweet Potato, Lentils, Whole Wheat Pasta Protein: Chicken, Turkey, Meatballs, Lean Beef, Salmon, Tuna, Eggs, Beans Veggies: Broccoli, Green Beans, Brussel Sprouts, Snap Peas, Kale, Spinach Use oven to bake protein, cleanest method both for your body and stovetop Use oven to bake veggies, same theory Crock pots and instapots can be very helpful if you have one!

29 Remember As an athlete, you need to be fueling throughout your dayEven the littlest bit of food prep goes a long way Start by meal prepping for the meal you most often skip Or for snacks in between classes that are healthy and nutrient dense! Reap rewards and make habits through small changes!

30 Example Meal Plans https://www.nerdfitness.com/blog/a-step-by-step-guide-to-meal- planning-and-prep/ Chicken, potatoes, frozen veggies

31 Schedule: July 26th August 9th August 16th

32 For more information…. Follow us on Instagram @nauperformancenutritionFollow us on Twitter @NAUeat2perform Check out our website: https://www.prandiallab.com/sports-ed/