Nutrition Guidelines
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A. Basic Food Types

• Proteins--build muscle for growth and strength, and provide long-term energy.
• Carbohydrates--provides energy for activity
• Simple sugars--are not beneficial
• Complex cargohydrates--best long-term energy fuel.
• Fats--energy storage.

B. Foods to Emphasize in Your Diet

• Breads, cereals, grains, and pasta (complex carbohydrates)
• Fresh fruits and vegetables (a variety is the best)
• Poultry, lean red meats, nonfat or lowfat dairy products (protein)
• Fluids--water and juices
• Foods rich in vitamins and minerals--fresh fruits, vegatables, meats, and dairy products.

C. Foods to limit on your diet.

• High fat foods--fried foods, sweets.
• Simple sugars--highly sweetened foods such as candy, soda, etc.
• Salty foods--chips, etc.
• Caffeine--containing beverages - cola, coffee

D. Ideal Pre-Competition Foods

• Complex carbohydrates--breads, grains, pasta, fruits
• Limit proteins and avoid fats because they are difficult to digest and not readily converted to usuable energy.
• Plenty of fluids (juices and water, especially water)

E. After Practice and Competition

• Complex carbohydrates to replinish energy stores.
• Protein to rebuild damaded muscle tissue and gain strength.
• Plenty of fluids (water and juices)

F. How to Compute the Percentage of Fat in Foods

1 gram of fat = 9 calories
Example: Kellogg's Low Fat Granola Cereal 120 calories in each 1 oz. serving (about 1/3 cup) 2 grams of fat in each serving 2 x 9 = 18 18/120 = 15 This cereal contains about 15% fat.

Credit for this Information goes to Andy Nichols, Head of the Sports Medicine Depatment at the University of Hawaii.