Mydels #56 1 Sonja Mydels #56 November 30, 2012 FScN 3614 Nutrition Education Program Nutrition for

r the Long Haul Target Audience: College long-distance runners Female May be on a college team or may not be Run 4-5 times each week for 30-60 minutes each session Can run a 10k (at any time) Actively seeking a degree undergraduate, graduate, or PhD May be a full-time or part-time student The nutrition information that they know is either from their coach (if on a college team), friends, other runners, and/or the mass media (especially fitness and running magazines and websites) Eat their meals both on campus or at home The majority of the group is 18-25 years of age, but some may be much older if they are returning to school later in life Program Goal: Educate female long-distance runners on the proper food group consumption to enhance their endurance performance. Teacher Background: The knowledge and skills required of the teacher are Be a long-distance runner or has been a long-distance runner in the past 2 years Know food group consumption ideal for female distance runners and how that is different from food group consumption for the regular female population Know which foods within the food groups are better choices and why (for example: whole grain bread is a better choice than Wonder Bread) Can help calculate energy needs based on height, weight, exercise level, age and gender Can lead the group in creating a plate (using markers) that depicts what a regular meal should look like for them Can provide benefits to pre- and post-workout snacks/meals and consuming calories while exercising LESSON PLAN 1 Total Time: 20 minutes Participant number: 15 Performance objectives: At the end of session one, participants will be able to 1. Identify the food groups (cognitive) 2. List the amounts of each food group for long-distance female runners (cognitive) 3. Identify better choices of grains, meats and meat substitutes, and dairy (cognitive) 4. Demonstrate knowledge by effectively removing or reducing the amount of high-fat dairy and meats and reducing the amount of lower quality grains options within the week between sessions (psychomotor) Pre-session preparation and materials needed: Booklet tool for all participants (my original education tool)

Mydels #56 2 White board markers and chalk (bring both so can write on either a white or chalk board during the session) Chairs/desks are formed into a circle

Needs assessment: Pre-class surveys have been sent out in e-mail when participants signed up and are to be completed online prior to the first session. The questions from the survey are attached. Based on the results of the pre-assessment we will discuss the participants answers and use the session to build on their existing (or non-existing) knowledge of what foods from which food groups they should be consuming as female long-distance runners. This program has been created based on the assumption that most of the participants are consuming more carbohydrate-containing foods (because this is very common of runners, especially those who are in college and are receiving some information about their diet). We are also assuming that most of the participants are not experts on the diet they should consume so there is room to educate them. Content and Sequence: OUTLINE Introduction: Todays focus is introducing the food groups, explaining how many servings you as female long-distance runners, should consume, and better choices of each food group. Go over surveys to get an idea of what participants are eating when training and their level of knowledge about this topic. -5 minutes Body: 1. Introduce the food groups and how many servings from each group the participants should consume. a. Grains: The food guidelines recommends 6-11 servings of grain each day. MyPlate has a more conservative number of 6 servings for females. However, for female long-distance runners you will eat on the upper end of the food guideline range and maybe beyond it. You need more grain servings because longdistance runners need more carbohydrate and a great source of carbohydrate is from grains. i. A serving is 1 slice of bread, 1 cup of breakfast cereal, or cup rice or pasta. b. Meats and meat substitutes: 2-3 servings or 5 ounce equivalents are recommended for females who do not get at least 30 minutes of physical activity each day. For you women you will need 7-8.5 ounce equivalents or about 3-5 servings i. Based on serving sizes (not by ounce equivalents, only added if need aid in explaining) one serving is equal to 1 small chicken breast (the size of a deck of cards is a good indicator; 3 ounces), cup beans (2 ounce equivalent), 1 egg is an ounce equivalent so about serving, 1 can of tuna is 1 - 1 servings, etc. c. Dairy: MyPlate recommends 3-cup equivalents or 3 servings. As long-distance runners you should strive to consume at least this much. i. A serving of dairy is 1 cup of low-fat milk, 1-cup low-fat yogurt, 1/3 cup shredded cheese, 1 cups ice cream (preferably low-fat), or 1-cup calcium-fortified soymilk. d. Fruit: 2 servings are recommended each day for women; 1 serving is equal to 1 cup of fruit. As a long-distance runner you should consume at least 2 servings

Mydels #56 3 and up to 4 servings. The reason for this is because long-distance runners need more carbohydrate and fruit is a good source of carbohydrate. i. 1 serving or 1 cup of fruit is equal to a small apple, 1 large banana, 8 large strawberries, 1 cup 100% fruit juice, or 1 cup chopped mixed fruit. e. Vegetables: 2-1/2 cups is recommended for women who do not get at least 30 minutes of physical activity each day. For long-distance runners you should consume at least this much and up to 5 servings. i. 1 serving is equal to 1 cup chopped raw broccoli, 2 cups chopped raw leafy greens, 1 large tomato, 1 large ear of corn, or 1 large bell pepper. 2. Explain that because they are long-distance runners they need more carbohydratecontaining foods: a. The reason long-distance runners need more carbohydrate is because it provides energy to your body. While you are running long-distance the majority of your energy, about 50-60%, is provided by carbohydrate. b. You can only store enough energy for moderate exercise for 60-90 minutes. After that you have depleted your energy stores and need to restore them. Eating more carbohydrate will make sure your energy stores are filled so you can run better and longer than if you did not eat enough carbohydrate. c. Although it has been advocated that 60% of your intake should be from carbohydrate it all depends on how much you are eating. If you are eating upwards of 4,000-5,000 calories a day 50% from carbohydrate will give you enough carbohydrate to supplement long-distance running. 3. Explain which grains are better choices - complex vs. simple - and examples of foods: a. It is recommended that at least 50% of your grains should be whole grains instead of refined or simple grains. b. Examples of whole grain are oatmeal, brown rice, popcorn, whole-wheat flour, whole-wheat pasta and bread, and whole-wheat cereal flakes. c. Examples of refined or simple grains are white bread, white rice and pasta, grits, regular noodles (those not labeled as whole wheat), corn tortillas (typically), and pretzels. d. Whole grains provide fiber helps lower cholesterol and may lower risk of heart disease, obesity and type 2 diabetes. Whole grains help with weight management. Possibly most importantly for you guys is whole grains provide several B vitamins and minerals (iron, magnesium, and selenium you do not need to state this, but if asked refer to this) that improve your health and benefit your active lifestyle. 4. Explain which meats and meat substitutes are better substitutes: a. Consuming meats with less fat is best. Most meats predominantly have saturated fat because saturated fat comes from animal sources so limiting your amount is recommended. b. Lean meats and meat substitutes such as white chicken breast, white turkey meat, 90% fat free ground turkey or beef, shrimp, egg whites, tofu, beans made with little added fat, and reduced-fat cheeses should make up most of your meat and meat substitutes. c. Other meats and meat substitutes such as beef steaks with visible white fat around and within it, dark turkey and chicken meat, and fried meat and meat substitutes should be limited in your diet. d. Fatty fish like tuna and salmon provide essential fats that are good for you diet. Incorporating 2 servings of fish a week has shown benefits in athletes. 5. Explain which dairy products are better choices, mainly based on fat content:

Mydels #56 4 a. Dairy is a natural source of saturated fat and cholesterol so low fat and fat-free dairy options are recommended. b. Finding low fat dairy options is fairly easy. Skim and 1% milk is low fat as well as nonfat yogurt, reduced fat cheese, and reduced fat ice cream. 6. Explain the benefits of fruits and vegetables: a. Fruits and vegetables provide many vitamins and minerals that help your body function optimally. This is especially important for you as long-distance runners because long-distance running can cause muscle strains, sore muscles, and other issues that you may have experienced and the vitamins and minerals provided by fruits and vegetables help your body heal. 7. Although, I am recommending all of this to you it really depends on how much you are running, how much you eat when training and what benefits you the most. For example, if eating 11 servings of grain is not possible for you that is okay! These are just guidelines so do not think that you need to eat all of these servings. Next session we will make a plate that depicts the servings you should get each day so you can visualize how to incorporate the food groups into your diet. -12 minutes Summary: Summarize key points: number of servings from each food group and better choices of grains, meats/meat substitutes, and dairy (take from information above). Evaluation: Ask openly to the participants at the end of the session. 1. What are the food groups? 2. How many servings do you as female long-distance runners need from each food group? 3. What are some better choices of foods from each food group? Please, try to demonstrate the knowledge you gained in our session by picking one better food choice from whatever food group you wish between now and next session. Come to the next session (in 1 weeks time) with an example of what you did. -3 minutes LESSON PLAN 2 Total Time: 20 minutes Participant number: 15 Performance objectives: 1. During the session participants will differentiate between better food choices from each food group (affective) 2. During the session participants will produce a plate using markers and a paper plate that are provided that depicts what a regular day should look for long-distance runners in terms of food group servings (psychomotor and cognitive) 3. At the end of the session participants will participate in a think-pair-share activity about pre-, post-, and during exercise meals/snacks they know about or engage in Pre-session preparation and materials needed: Paper plates and permanent markets (black and all colors), at least 15 so all participants have their own White board markers and chalk (bring both so can write on either a white or chalk board during the session)

Mydels #56 5 Chairs/desks are formed into a circle

Needs assessment: At the beginning of the session participants will be asked about the previous sessions material to ensure they remember what was taught last session. If they did not retain much, the material will be gone over briefly so the next focus can continue as planned. Also, to ensure the participants picked a better food option during the week between sessions they will be asked to provide an example of what they did. Questions to ask openly to participants: 1. What are the food groups? 2. How many servings should you get from each as a female long-distance runner? 3. Last week you were asked to make a change in your diet by choosing at least one food that was a better choice than one you were previously consuming. Can you please share with the class an example of this Contents and Sequence: OUTLINE Introduction: Todays focus is creating a plate that depicts the correct amount of servings of each food group you should consume in a meal and examples of those foods you are most likely to consume. I would like to first go over a single change you made in the past week in your food choice, switching to a better choice. At the end of class I would like to do a think-pair-share activity to talk about pre- and post-workout meals or snacks and what to eat during a longdistance event. If we do not have time there are examples in your booklet. -5 minutes Body: While creating the plates evaluate retention of information provided in lesson 1, but first go over what changes they made in their diet. -13 minutes 1. During last weeks session I asked you to make at least one change in your diet, like choosing whole grain toast over a doughnut. So does anyone want to share a change they made? 2. Now on to making our plate. First lets put a grain on your plate; how many servings of grain do you need a day? a. What kinds of grains do we want? b. What are some examples of better grain choices? c. Approximately what percent of your daily food intake should come from grain (based on number of servings)? Based on all of the information I have given you make an educated guess and devote that percent of your plate to grains for 1 day. d. Write out 3 grain options you would realistically eat on your plate. 3. Now lets put a meat or meat substitute; how many servings of this food group do you need a day? a. What kinds of meat and meat substitutes do we want? b. What are some examples of better choices? c. Approximately what percent of your daily food intake should be from meat/meat substitute? Based on the information I have given you make an educated guess and devote that percent of your plate to meat and meat substitutes. d. Write out 3 meat or meat substitution options you would realistically eat on your plate.

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4. Now lets add fruits and vegetables; how many servings do you need of each a day? a. Approximately what percent of your daily food intake should be fruits and vegetables? Based on this devote that percent of your plate to fruit and vegetables. b. Write out 3 fruits and 3 vegetables you would realistically eat on your plate. 5. Lastly lets add dairy to the plate; how many servings of dairy do you need each day? a. What kinds of dairy do we want to consume? b. What are some examples of better choices? c. Approximately what percent of your daily intake should come from dairy? Based on the information I have given you make an educated guess and devote that percent of your plate to dairy. d. Write out 3 dairy options you would realistically eat on your plate. 6. Obviously, getting the exact number of servings for each food group in one meal can be a challenge. Thankfully you dont need to do that to ensure you get the right amount of food from each food group. After helping you make this plate it is now up to you to decide how you can include these servings into one day. Planning your meals is a very good way to do this and it will take some time to get used to if you do not do this already. 7. Something you guys may be familiar with are pre- and post-workout snacks. These are great opportunities to consume foods that will ensure you have enough energy stores to optimally perform. 8. So I would like you to get into pairs, you can be with up to 3 people if you want, and share your experiences with pre- and post-running snacks. Also, discuss if you have ever eaten while running, for example Gus, Power Bars, etc. a. Now please share what you were talking about in your group. *if there is not enough time explain that there are guidelines to pre-, post- and during running snacks in the booklet given to them at the first session. Closing: I hope todays session was helpful for all of you and that you learned something new. I would like to encourage all of you to please fill out the online survey form that has a few questions about how informative these sessions were, how applicable the information was and if you thought the sessions helped you eat better as a female long-distance runner. I am interested in how much you learned, how effective the sessions were and if the information was easily transferable to your lifestyle. Thank you guys for participating! - 2 minutes

Mydels #56 7 References http://www.nal.usda.gov/fnic/Fpyr/pmap.htm http://www.choosemyplate.gov/food-groups/