Nutrition Curriculum...• Protein Lesson 3. Key nutrients ... Athletic . What you eat and when you eat can improve athletic performance, prevent injury and help . you win games and

Sound Body Sound MindNutrition Curriculum

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UCLA HealthSound Body Sound Mind

Table of contentsLesson 1 Impacts of nutrition ..................................................... 2

• Academic• Athletic• Growth• Health

Lesson 2 Key nutrients ................................................................ 4 • Carbohydrates• Protein

Lesson 3 Key nutrients ................................................................ 5 • Healthy fat• Fruits and vegetables• Hydration

Lesson 4 A healthy day of eating ................................................ 7 • Building a Balanced Meal• Nutrition schedule• Portion sizes

Lesson 5 A closer look at meals and snacks ............................. 9 • Breakfast• Lunch and dinner• Snacks

Lesson 6 Smarter choices ..........................................................11 • Foods to avoid• Simple swaps

Lesson 7 Planning for success ..................................................12 • Meal planning and preparation• Eating on a budget

Lesson 8 Special considerations ...............................................13 • Modified nutrition schedule• Plant-based diets

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UCLA HealthSound Body Sound MindNutrition Curriculum

Lesson 1: Impacts of nutrition

Academic

What you eat and when you eat can improve cognitive (mental) function, helping you perform better during school

Main talking points

• Fueling your brain with healthy food helpsyou improve focus and concentration

• Fueling your brain with healthy food helps youperform better on exams and assignments

• Fueling your brain with healthy food can resultin better grades

Brain-boosting foods

• Nuts (almonds, walnuts) • Blueberries

• Seeds (pumpkin, • Avocados

sunflower, flax, chia) • Broccoli

• Spinach • Quinoa

• Salmon • Tomatoes

Athletic

What you eat and when you eat can improve athletic performance, prevent injury and help you win games and championships

Main talking points

• Fueling your body with healthy food keeps youfully fueled throughout a game or competition

• Fueling your body with healthy food helpsprevent injury

• Fueling your body with healthy food keeps yourmuscles strong and powerful

• Fueling your body with healthy food can helpyou recover faster after exercise

Performance-boosting foods

• Berries • Beans

• Lentils • Wheat pasta

• Bananas • Sweet potatoes

• Oatmeal • Olive oil

• Leafy green vegetables (spinach, kale)

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Health

What you eat and when you eat can prevent disease and improve overall health

Main talking points

• Fruits and vegetables contain a variety ofhealth-boosting properties, such as antioxidants

• Protein keeps muscles, tissues and organsstrong and healthy

• Healthy fat (eggs, walnuts, etc) keeps yourbrain healthy and strong

Health-boosting foods

• Avocado • Walnuts

• Blueberries • Pumpkin seeds

• Kale • Eggs

• Tomatoes • Asparagus

• Carrots • Apples

Growth

What you eat and when you eat supports growth and development so you can reach your full physical potential

Main talking points

• Fruits and vegetables provide essential nutrients,such as vitamins A and C, that support healthy eyes,skin, nails and teeth

• Protein helps build strong muscles, bones andother tissues

• Healthy fat (salmon and eggs) helps your braingrow and develop

Growth-boosting foods

• Strawberries • Eggs

• Cow’s milk • Cheese

• Whole grain bread • Whole grain cereal

• Chicken • Salmon

• Broccoli • Sweet potato

• Beans and lentils

Lesson 1: Impacts of nutrition (continued)

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Lesson 2: Key nutrients — part one

Carbohydrates

Carbohydrates provide the body and brain with the energy and fuel they need to support academic, athletic and daily activities

Functions

• Main source of energy for body and brain

• Fuels muscles during exercise

• Keeps digestive system healthy (via fiber)

• Keeps heart healthy

Daily recommendations

• 45-65% of total daily calories

Best sources:

• Whole grain cereal • Oats

• Instant oatmeal • Granola

• Wheat bread • Wheat bagels

• Wheat pasta • Brown rice

• Quinoa • Wheat tortillas

• Barley • Couscous

• Popcorn • Potatoes

• Sweet potatoes • Beans

• Lentils • Wheat crackers

Protein

Proteins are the building blocks of your body. There are over two million different proteins in the body, each with a different function

Functions

• Builds and strengthens muscle

• Repairs damaged tissue (from injury or exercise)

• Supports healthy skin, nails, hair and teeth

• Keeps immune system strong

• Transports and stores nutrients

• Provides some energy to the body


• 10-30% of total daily calories for teens ages 13-19

Best Sources:

• Fish • Seafood • Eggs

• Chicken • Turkey • Beef

• Pork • Bison • Tofu

• Tempeh • Beans • Lentils

• Nuts • Seeds • Dairy

• Greek yogurt • Milk • Cottage cheese

• Cheese • String cheese

• Whey protein powder

• Vegan protein powder

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Lesson 3: Key nutrients — part two

Healthy fat

Healthy fat protects the body from the wear and tear of daily activities, allowing you to stay healthier for longer

Functions

• Helps body absorb vitamins and minerals

• Transports nutrients around the body

• Helps regulate body temperature

• Main component of cell walls

• Main component of brain tissue

• Provides some energy to the body


• 25-35% of total daily calories for teens ages 13-19

Best sources

• Almond butter • Peanut butter • Almonds

• Walnuts • Pecans • Pistachios

• Pumpkin seeds • Sunflower seeds • Flax seeds

• Chia seeds • Salmon • Guacamole

• Tuna olive oil • Coconut oil • Avocados

• Hummus

Fruits and vegetables The nutrients from fruits and vegetables perform hundreds of roles in the body, helping prevent disease and keeping the body healthy and fully functioning

Functions

• Builds bones and tissues

• Heals cuts and wounds

• Strengthens the immune system

• Improves eyesight and vision

• Helps rid body of waste and toxins


• Five - ten servings per day (one serving = one cup)Half of the servings should be fruits, half of theservings should be vegetables

Best sources

• Apples • Bananas • Berries

• Cherries • Grapes • Mango

• Oranges • Pears • Peaches

• Pineapple • Tomatoes • Watermelon

• Asparagus • Bell peppers • Broccoli

• Cabbage • Carrots • Cauliflower

• Celery • Collard greens • Green beans

• Lettuce • Onions • Radishes

• Spinach • Turnips • Zucchini

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Lesson 3: Key nutrients — part two (continued)

Hydration

Staying hydrated throughout the day supports good health, healthy tissues, academic ability and athletic performance

Functions

• Supports heart health

• Improves nutrient distribution throughout the body

• Boosts energy levels

• Protects joints

• Supports healthy tissues and organs

• Improves brain function


• Half of your bodyweight in ouncesof calorie-free fluid each day(Example – 100 lbs divided by 2 = 50 ounces)

• Drink more fluid when physically active, in hottemperatures, or in high humidity

Consume more often

• Water

• Sugar-free iced tea

• Fruit-infused water

• Milk or milk alternatives

• Coconut water

Consume less often

• Soda

• Juice

• Energy drinks

• Sports drinks (Gatorade, Powerade)

• Sweet tea

• Chocolate milk

• Lattes and cappuccinos

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Lesson 4: A healthy day of eating

Building a balanced meal

Combining food groups and including lots of variety in your meals and snacks will ensure that your body gets all the nutrients it needs to thrive

Options for creating balance in a meal

• Every meal should include at least three of the fourkey nutrientsExample – Protein (chicken) + carbohydrates (brownrice) + fruits and vegetables (broccoli and carrots)

• Every snack should include two of the four keynutrientsExample – Protein (Greek yogurt) + fruits andvegetables (blueberries)

• Avoid eating the same food twice in one day(one banana and one apple instead of two bananas)

• Include a rainbow of colors with every meal(Red foods, blue foods, green foods, yellow foods,orange foods, purple foods, etc)

• Use a recipe book to prepare healthy mealsand snacks

• Eat even amounts of fruits and vegetables(Half of the five - ten servings should be fruitsand half should be vegetables)

• Always evaluate a meal or snack before you eatit and make sure it has a variety of nutrients

Nutrition schedule Spacing meals and snacks evenly throughout the day ensures a steady intake of energy and nutrients

Optimal nutrition schedule

1. Breakfast

2. Morning snack

3. Lunch

4. Afternoon snack

5. Dinner

6. Evening snack (optional)

Key tips

• Eat something nutritious every two - three hours

• Prepare balanced meals

• Drink a glass of water with every snack and meal

Main talking points

• The optimal nutrition schedule keeps your body andbrain energized throughout the entire day

• The optimal nutrition schedule provides your bodywith the nutrients to support health and growth

• The optimal nutrition schedule prevents hunger andmaking unhealthy food choices

• Planning ahead helps you stick to a consistentnutrition schedule

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Lesson 4: A healthy day of eating (continued)

Portion sizes

Use your hand to choose the right amount of food for you

Carbohydrates

One serving = one cupped hand or ½ cup

Protein

One serving = one palm or three ounces

Healthy fat

One serving = one thumb or one ounces

Fruits and vegetables

One serving = one fist or one cup

Average number of servings per day

Middle school

• Carbohydrates = four - six servings(cupped hands)/day

• Protein = three - four servings (palms)/day

• Healthy fat = five - seven servings (thumbs)/day

• Fruits and vegetables = five - seven servings(fists)/day

High school

• Carbohydrates = five - seven servings(cupped hands)/day

• Protein = four - six servings (palms)/day

• Healthy fat = seven - nine servings (thumbs)/day

• Fruits and vegetables = eight - ten servings (fists)/day

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Lesson 5: A closer look at meals and snacks

Breakfast

Breakfast is the MOST important meal of the day

Healthy breakfast options

• Plain Greek yogurt + strawberries + almonds

• Whole grain cereal + milk + sliced banana

• Eggs + whole wheat toast + fruit smoothie

• Breakfast burrito on wheat tortilla

• Oatmeal + blueberries + walnuts

Key tips

• Include at least three of the four key nutrients:protein, carbohydrates, healthy fat, fruits and/orvegetables

• Eat within one hour of waking up

• Drink an eight ounce glass of water with breakfast

Main talking points

• BREAKFAST = Break-the-fast

• One in four (25%) students start their school daywithout eating breakfast

• Breakfast provides your body and brain with energyand nutrients to get through a full day of classes andactivities

Lunch and dinner

Lunch and dinner are important opportunities to refuel your body throughout the day

Healthy lunch and dinner options

• Spinach salad + grilled chicken + vinaigrette

• Salmon + brown rice + roasted asparagus

• Corn tortillas + pork + avocado + vegetables

• Lean beef + sweet potatoes + kale salad

• Whole wheat pasta + tomato sauce + vegetables

Key tips

• Include at least three of the four key nutrients:protein, carbohydrates, healthy fat, fruits and/orvegetables

• Choose the appropriate portion sizes of each nutrient

• Drink an eight ounce glass of water with lunchand dinner

Main talking points

• A healthy lunch and dinner provides your body withenergy and nutrients to support health, growth andperformance

• Balanced meals (at least three of the four keynutrients) ensure you have all the key nutrientsfor good health

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Snacks

Snacking on healthy foods can provide the body and brain with essential nutrients to power performance throughout the day

Healthy snack options:

• Plain Greek yogurt + blueberries

• Hard boiled eggs + orange slices

• Apple slices + almond butter

• Carrot sticks + hummus

• String cheese + banana

Key tips

• Always include a protein with your snack

• Pack portable snacks

• Keep non-perishable snacks in locker or school bag

• Limit snacks high in sugar or salt

Main talking points

• Snacking on healthy foods prevents hungerbetween meals

• Snacking on healthy foods provides a physicaland mental boost

• Snacking on healthy foods can help preventa nutrient deficiency

Lesson 5: A closer look at meals and snacks (cont’d)

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Lesson 6: Smarter choices

Foods to avoid

Foods high in unhealthy fat, sugar, and salt can be detrimental to performance (athletic and academic), impair growth and development and lead to health issues

Unhealthy nutrients

• Saturated fats • Trans fats

• Added sugar • Salt/sodium

Health impacts

• Increased risk of disease (cancer, diabetes,heart disease)

• Weight gain (specifically, fat gain)

• Impaired growth and development

• Impaired brain function

• Impaired athletic performance

• Impaired sleep habits

Foods to avoid

• Soda • Sports drinks • Ice cream

• Yogurt tubes • Candy • Canned fruit

• Donuts • Potato chips • Pudding

• Takis • Canned soup • Pop-tarts

• Muffins • Sugary cereals • Fried food

• Cheese slices • Pepperoni • Frozen meals

• Chicken wings • Ranch dressing • Caesar dressing

• Cheese puffs • Dipped granola bars

Simple swaps Replace foods that can cause health problems, impair brain function and decrease athletic performance with foods that optimize health and performance

Instead of:

• Sugary cereals • Fruit flavored yogurt

– Fruit Loops • Pancakes

– Corn Pops • Goldfish

– Captain Crunch • Granola bar

• Subway sandwich • Mac and cheese

• Chocolate bar or chips • Pizza

• White potatoes • White rice

• Breakfast sandwich (eggs, bacon, cheese)

Choose this:

• Whole grain cereal • Nuts (almonds, walnuts)

– Kashi, Cheerios • Turkey wrap

– Shredded Wheat • Salmon and asparagus

• Plain Greek yogurt • Oatmeal

• Fruits and vegetables • Hummus and crackers

• Brown rice • Sweet potatoes

• Salad with chicken

• Apple slices and peanut butter

• Eggs, whole wheat toast and avocado

Lesson 5: A closer look at meals and snacks (cont’d)

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Lesson 7: Planning for success

Meal planning and preparation

Planning and preparing your meals and snacks ahead of time makes it easier to follow a consistent nutrition schedule and ensure you get all the nutrients you require

Key tidbits and facts

• Step 1 – Create your nutrition schedule

• Step 2 – Plan out your meals and snacks

• Step 3 – Create a grocery list

• Step 4 – Go grocery shopping

• Step 5 – Prepare meals and snacks

• Step 6 – Place in containers in refrigerator or freezer

Eating on a budget It is possible to eat healthy when on a strict budget


• The average cost to buy fast-food meals for breakfast,lunch and dinner is $14.50 per day

• The average cost to buy unhealthy packagedand processed foods at the grocery store is$6.50 per day

• The average cost to buy healthy, fresh, nutrient-richfoods at the grocery store is $7.50 per day

Ways to reduce the cost of healthy foods include:

• Planning ahead

• Using coupons

• Using store discount apps

• Finding daily deals

• Buying in bulk

• Buying ‘in-season’ fruits and vegetables

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Lesson 8: Special considerations

Modified nutrition schedule

Adjusting your nutrition schedule can help support different activities throughout the day


• Snacking before an exam ensures your brain has thefuel it needs to focus on the questions or tasks

• Eating a snack or meal before an athletic event(game, practice, tournament or competition) provides your body with the fuel to perform at its best

• Eating a snack or meal immediately after an athleticevent (game, practice or competition) provides thebody with nutrients to fully recover, rebuild muscletissue and rehydrate

• Eating between games or matches at a tournamentcan ensure that you have the energy to get throughthe entire day while still performing at your best

• Maintaining a consistent nutrition schedule when youtravel ensures you have good energy levels when youarrive at your destination

Plant-based diets Plant-based diets, such as vegan or vegetarian, can be a healthy alternative to animal-based diets

Advantages

• Wholesome, minimally-processed foods

• Low in sugar

• Nutrient-rich foods

• Supports a healthy body

• Lowers risk of disease

• Good for the environment

Tips

• Vegan or vegetarian diets must still meet proteinrequirements (see protein sources below)Example – Spinach salad with fresh vegetables,chickpeas, avocado and pumpkin seeds

• Drink daily hydration requirements to ensure ahealthy digestive system

Plant-based proteins

• Tofu • Tempeh

• Edamame • Beans

• Lentils • Chickpeas

• Almonds • Walnuts

• Spirulina • Quinoa

• Chia seeds • Hemp seeds

• Pumpkin seeds • Ezekial bread

• Seitan • Green peas

• Oats • Peanut butter

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Nutrition Curriculum...• Protein Lesson 3. Key nutrients ... Athletic . What you eat and when you eat can improve athletic performance, prevent injury and help . you win games and