Food Group Notes:

1) Animal foods are excellent sources of protein, iron, zinc and B vitamins, as are beans, nuts, and seeds. Some seeds, like almonds, are good sources of vitamin E.

2) Milk products are the richest sources of calcium. They also provide protein and vitamin B12.

3) Breads provide complex carbohydrates, an important source of energy. They also provide B vitamins, minerals, and fiber. Starchy foods are not fattening if you don't add butter, cheese, or cream sauces. Select whole-grain products to maximize fiber and other nutrients.

4) Fruits are rich sources of vitamins, most notably vitamin C. They are low in fat and calories. Select fresh fruits and fruit juices, and frozen, canned, or dried fruits.

5) Vegetables provide vitamins (especially A and C), are excellent sources of fiber, and are naturally low in fat. For maximum nutrients, select dark leafy greens, deep-yellow or orange vegetables, and starchy vegetables like potatoes and yams.

Athlete Notes:

A) During the off-season (strength and conditioning phase), emphasis should be placed on meats and milk products (protein sources) as they break down into amino acids, t

he building base of muscle development. This group of athletes includes football, basketball and soccer players as well as wrestlers. B) During the season (athletic performance phase), emphasis should be placed on breads and fruits/vegetables products (carbohydrate sources) as they are stored as available energy. This group of athletes includes baseball players.

C) By weight, water makes up about 60% of a man�s body and 50% of a woman�s body. Dehydration resulting in the loss of as little as 2% of body mass can adversely affect a variety of physiological functions and lead to performance decrements. In addition, dehydration could in turn result in heat exhaustion or heat stroke. It is not uncommon to lose 2% - 3% of body mass during typical exercise regimens. During long-term exercise, such as fall football training, losses of up to 8% is not uncommon. It is important to note that the sensation of thirst lags behind the need for water replacement. Therefore, a good rule of thumb, is to replace 1 pint of water during every 30 minutes of long-term exercise.