Lesson Plan Project - Group 1

Courtney Pfalzer, Gabriel Sanchez, and Monica Ludwin

Title: First Strike! Scoring Nutrition Goals for a Healthier You

Background Research
We chose to direct our lesson plan to male middle school athletes (option #1) because
we found this audience to be the most relatable, particularly since two out of three of us
participated in sports throughout middle and high school. In fact, Gabriel played soccer in
middle school and so would have been exactly who we would be presenting to. Gabriel and
Courtney, who were both young athletes, wished they had been taught how to eat healthier to
perform better when they were in their sports and so option number one was most relevant to
our groups life experiences.
Children and adolescents have unique nutritional needs, as they expend more energy
during movement, burn more fat while exercising, and are less efficient at thermoregulation.1
Because of their high amount of activity, young athletes have even more specific nutritional
needs, often requiring greater amounts of calories, fluids, and micronutrients. Ensuring
adequate nutrition is essential for not only athletic performance but also for proper growth and
development for these young athletes. However, current research points toward an increasing
number of these children being deficient in overall energy, carbohydrate, fluid, and certain
micronutrient intake.2-4 The most common micronutrient deficiencies among youth athletes
include calcium, vitamin B6, folate, iron, and zinc.2,4 Deficiencies in one or all of these nutrients
can be serious for children and puts these athletes at a greater risk for illness, injury, fatigue,
poor bone growth and maintenance, delayed puberty, and loss of muscle mass.2-4 Because
deficiencies are on the rise, these are becoming common health issues within this population.
Additionally, children are at a higher risk for altered fluid status because: children experience
greater heat stress and heat accumulation, absorb heat more readily due to a greater ratio of
surface area to body mass, and do not instinctively drink enough fluids to replace lost stores.2,4
Dehydration (and possible subsequent heat strokes and heat exhaustion) is, therefore, a major
health concern for young athletes, as this risk is increased due to their high levels of physical
exertion, often in hot and humid environments that causes a greater amount of fluid loss.
Deficiencies among young athletes largely stem from lack of knowledge and lack of
healthy food options.2 Additionally, many families involved in sports are often short in time and
so claim to not have time to prepare and eat home-cooked meals. Indeed, according to the
lesson plan information regarding this population, most of the children do not consume enough
fruits, vegetables, or water and consume too many sweetened beverages outside of practice.
Typical eating patterns of young athletes reflect this, with one study showing 74% of young
athletes consuming vegetables equal to or less than once per week and 30% consuming
sugared soft drinks five times a week or more.6 Another study showed that just half (52.5%) of
the young athletes surveyed were eating home-cooked dinners.7 In a conversation with Gabriel
Sanchez (September 2016), who played many different sports throughout middle school and
high school, a typical eating pattern for athletes in this age range was described as an
inconsistent one, with a snack before practice only sometimes being eaten, dinner almost

always being a fast food meal after games or practice, and minimal fluid intake throughout the
day. Furthermore, he estimated that this eating behavior held true for 70-75% of the students.
Gabriel described a typical day as a short waiting period after school got out, during which time
he and his teammates would only sometimes eat a snack, and then have practice or a game
until 7pm at night. After the game or practice, his parents, like many others, would not want to
cook food and so would usually go out and eat, allowing Gabriel to eat whatever he wanted. It
should also be noted that Gabriel also described how he was constantly tired and would
sometimes see stars while running on the field but learned to push through this, common
symptoms among athletes this age.

Lesson Objectives
By the end of this presentation, students will be able to:
1. Identify three vitamins or minerals needed by young athletes for growth and
performance.
Learning Domain: Cognitive
2. Apply knowledge of adequate hydration in sports.
Learning Domain: Psychomotor and Cognitive
3. Describe what constitutes a nutritionally balanced meal with MyPlate as a
reference.
Learning Domain:Cognitive

Detailed Procedure Outline

Opening Speech (3 minutes)
Hey everyone! Who here likes to eat? Oh that looks like just about everyone What are
some things that you love eating? (Let 4-5 students answer). Mmmm yeah those all sound
great. So I think we can all agree that food is awesome. But eating isnt just about pleasure;
what we eat and put into our bodies can affect every part of lives, including our health and even
how you perform in your soccer games. A well-balanced diet will strengthen your bones, support
your heart, and reduce your risk of developing many illnesses, but nutrition and hydration can
also affect sports performance. How many of you like to score goals and win at your soccer
games? (Allow students to raise hands). Well, believe, it or not, what you eat and drink can help
you do that. Because athletes-- thats you-- use up so much energy, its important for you to
consume enough nutrients and water to meet your bodys daily needs, or else how you feel and
perform will start to suffer. Our bodies are like a machine; they need the right type of fuel to work
properly. If you dont put the right fuel into a car, would you expect it to still drive? Of course not!
Our bodies are the same way: we need to fuel ourselves with the right foods and drinks so that
we can feel our best and ultimately perform our best. Sugary drinks and snacks do not provide
the long lasting energy needed to fuel athletes like yourselves during physical activities. Not
eating before exercising can also leave you feeling sluggish and tired. Hopefully by the end our
session, everyone here will be able to understand the basics of healthy eating and how it can
benefit them.
Over the next half an hour or so, we will be discussing some foods you can eat that do
provide you energy and nutrients, what some of these nutrients are, and how they can help you
as soccer players. Were also going to talk about hydration for a little bit and give you some
helpful tips and tricks to actually use the information were going to give you. We will have some

time at the end for questions, so please hold all questions until then so that we can get through
all of the material. With that said, lets get started!
Body (45 minutes; 30 minutes of presenting, 15 minutes of ending activity)
What is a balanced/healthy diet?
MyPlate: the five food groups include dairy products, fruits, grains,
proteins, and vegetables
Dairy: needed for vitamin D and calcium; used to
help maintain strong bones. Foods belonging to the dairy group includes
milk, yogurt, and cheese
Choose fat-free or low-fat dairy; 3
servings/day
Fruits: many contain vitamin C, which is important
for growth and repair of all body tissues and keeps teeth and gums
healthy; 2 servings/day
Many fruits, like apples, oranges,
and bananas, are portable and don't have to be refrigerated,
making them great on-the-go snacks!
Vegetables: important sources of nutrients like
dietary fiber. Fiber is important for your digestive system and keep us
feeling full for longer periods of time.
Variety from all of the subgroups
dark green, red and orange, legumes (beans and peas), starchy,
and other; 3-3.5 servings/day
Aim for a veggie at
every meal
Dont like veggies? Hide them!
Throw them in smoothies, mix them in pastas, or even grind them
up and mix them with your meats!
Grains: choose whole grains (at least half of all);
simple vs. complex carbs
Complex carbohydrates are a
source of long lasting energy; simple carbohydrates are quickly
broken down, used quickly by the body, and do not contain many
essential vitamins or minerals. Complex carbs also contain fiber
Whole grain pasta, rice, bread,
legumes, and starchy vegetables are just a few examples of
complex carbohydrates
6-9 ounces a day
Protein: foods from the proteins group are broken
down and used as building blocks for bones, muscles, skin, and blood.
beans, nuts, seafood, chicken, pork,
beef, eggs, and soy products are some foods that can be found in
the proteins group

 Variety is key! Aim to

incorporate more plant-based as well as animal-based
proteins.
Athletes who have just begun a
training program require 1 to 1.5 grams per kilogram of weight per
day of protein; athletes participating in endurance sports require
1.2 to 1.4 grams per kilogram of weight per day of protein2:
quickly walk students
and parents through how to calculate this for themselves,
first showing them how to get their weight in kg (divide by
2.2)
The main point of a balanced diet: eat whole foods!
What is a whole food?
Does it grow in nature?
How many ingredients does it have?
How much has it been
processed/altered from its naturally occurring state?
Limit saturated and trans fats, added sugars, and sodium
No benefits to your body, no nutrients, excess can
be harmful
Show where you can find these on a nutrition label
The vital nutrients you need as young athletes: calcium, folate,
iron, zinc, and vitamin B6
Needed for bone growth and maintenance, muscle
development, and the prevention of illnesses and injuries.
Folate: needed for energy!
Dark green leafy vegetables, fruits,
nuts, beans, and peas, dairy products, meats, eggs, seafood, and
grains are excellent sources of folate.9
Zinc: healing, immunity, growth, metabolism, and
protein utilization
shellfish, beans, nuts, whole grains,
10
and fortified cereals.
Iron: deficiency can result in fatigue and lowered
immunity
meat, seafood, beans, dark green
leafy vegetables, and whole grain breads11
Calcium: bone growth & mass, nerve health, and
muscle contraction
dairy products such as milk, yogurt,
and cheese
Vitamin B6: like folateenergy!
fruits, starchy vegetables like
potatoes, seafood, and beef12
Not getting enough of these vitamins and minerals
can lead to a young athlete not getting enough fuel for workouts; having

deficiencies that can lead to illness or exhaustion; a loss in bone growth

and maintenance; and not achieving proper muscle growth.
nutrient deficiencies will negatively
affect the youngsters growth and his or her ability to compete in a
chosen sport.4
Lets talk hydration: the importance of maintaining adequate fluid
levels
Dehydration is dangerous: heat-related illnesses,
like heat strokes can occur; but, even being slightly dehydrated can
impair performance and cause fatigue
You are at an increased risk, with
excess fluid loss from exercising in heat & humidity
16-24 ounces of liquid need to be
replaced for every pound lost during exercise.4
Activity: Ask students in the class to list some
examples of their favorite drinks. (Briefly pause to allow students to
interact by providing examples of their favorite beverages)
Pass around bottles of most popular
drinks and explain that the sugar in each of these bottles is the
amount of sugar each of these drinks contains in just one serving

Activity details: to help emphasize the high sugar

content of soft drinks to the class, an activity involving empty bottles of different beverages
(i.e. Coca-cola, root beer, fruit punch,etc) will be used. The bottles will be filled with the
equivalent teaspoons of sugar contained in one 12-ounce serving of each respective drink
and distributed among the students. Having a visual representation of the sugar volume of
different types of soft drinks will help members of the class gain a new perspective on
many of the beverages they regularly consume. For example, a 12-ounce serving of Cocacola contains 10 teaspoons of sugar, while a 12-ounce serving of root beer provides 11
teaspoons of sugar, and a 12-ounce serving of orange soda contains a gratuitous 13
teaspoons of sugar.8

Why these sugary drinks should be

limited: sugar can give us a quick burst of energy, but it is very
short and usually ends up leaving us feeling exhausted; sugar
does not provide any nutritional values like protein, fiber, vitamins,
or minerals (empty calories); excess sugar consumption has been
linked to chronic diseases, like CVD and diabetes
Water is superior to these drinks for replenishing
fluids!
During activities lasting less than an
hour, water is all that is needed to hydrate young athletes; sports
beverages should only be consumed for activities lasting more
than 60 minutes2
Gatorade, Powerade, etc ok only
after 60+ mins workout
Other option: coconut
water, make your own w/ water, sugar, salt, and lemon/lime
Water is the most important nutrient:
essential to almost all processes in the body, regulates your pH,
electrolytes, and body temperature, cushions and protects joints,

sensitive tissues, and your spinal cord; you need it even when
youre not being active need even more when you are
Putting it all together: what are some practical, doable ways to
start eating more of the foods you need and drinking more water?
Pack an apple, banana, or orange for an easy,
portable, healthy snack
Granola bars can be a good snack option, but
watch the sugar content!
On a time crunch? - the importance of meal
prepping for healthy, homemade dinners (directed to parents) - use free
time to prep meals ahead of time for the week to make eating easy on a
hectic schedule
Chop ahead of time or buy prechopped vegetables, like bell peppers, carrots, and cucumbers for
quick snacks to munch on throughout the day
Start your day off right with veggies instead of
sugary pancakes/poptarts/waffles - throw them in scrambled eggs, in a
smoothie, or on a breakfast sandwich
Aim to eat two or more servings of fish or seafood a
week; the easiest way to do this, besides cooking fish for dinner, is to
make or buy tuna salads and fish dips
Keep a water bottle on you at all times to remind
you to drink throughout the day and stay hydrated; after all, if its not
there, you wont drink it!
If you dont like the taste of water,
flavor it yourself with fruit and herb infusions. Simply cut up some
of your favorite fruits and/or herbs and put them in your water;
leave them in for a few hours for a stronger flavor. Try
combinations like: watermelon and mint; strawberry, lemon, and
basil; or, lemon, lime, and orange. Alternative, add in some
coconut water for a naturally sweet boost that also provides tons
of potassium.
Fast, easy snack ideas: peanut butter & banana,
avocado spread on toast, hummus and whole grain crackers and veggies
to dip, yogurt with fruit and granola, homemade trail mix
Short, ending activity [~15 minutes]: allow students and parents to
come up and assemble their own baggies of healthy trail mix from the options on
the table (grab a ziploc bag, fill from a selection of assorted nuts, seeds, dried
fruits, and toasted, rolled oats)
Conclusion (3 minutes)
A balanced diet is one that is filled with a variety of foods from each of the different food
groups. Based on the USDAs MyPlate nutrition guide, these groups include dairy products,
fruits, grains, proteins, and vegetables. As young athletes, it is important to make sure that all of
you are meeting each of your nutritional needs to keep your body strong and healthy. Foods like
fruits and vegetables contain essential vitamins and minerals that help defend the body against

illnesses and support its immune system as well as give us energy and stamina, which are
especially needed if you want to perform well in your sport. Fiber is another benefit of fruits and
vegetables as well as whole grains. It is a nutrient that adds bulk to the diet and helps keep us
feeling full for longer periods of time. Whole grains also provide something known as complex
carbohydrates which are a source of long lasting energy. Every day, aim to eat half of your
grains as whole grains and shoot for 3 servings of vegetables and 2 servings of fruit. Most
importantly, however, remember to drink water throughout the day and then after practice and
games to stay hydrated and prevent heat-induced illnesses and dehydration.
Eating healthy doesnt have to be hard or expensive or time-consuming. Sometimes, you
just have to know some helpful tips and tricks; and, once you start incorporating more healthy
food into your diet, the easier it becomes. I really encourage you all to try new things and find
vegetables and fruits that you do like if you struggle with not eating enough. Parents, keep your
house stocked with good food, and, pretty soon, you wont have a choice but to eat well! I hope
you all enjoyed the presentation and are now ready to get out there and eat your way to more
winning games!
Questions? (5 mins)

Evaluation Questions (Pre/Post Test)

1. How many servings of vegetables do you need per day? Name one way to
incorporate more vegetables into your diet.
2. What are three vitamins that help to give you energy? Name one food they each
can be found in.
3. What do you think makes up a balanced meal? Using Myplate as a guide, write
one example.
4. Which of these snacks is the healthiest option?
a.
Peanut butter on sliced apples
b.
A fried ham and cheese sandwich
c.
A packet of oreo cookies with a 12 ounce can of
cola
d.
A bag of low-sodium chips
5. Why it is important to stay hydrated before, during, and after playing sports?

Materials list
1. Empty plastic soft drink bottles
2. Granulated sugar
3. Measuring Spoons
4. Powerpoint Presentation
5. Slideshow Projector
6. Table
7. Small, snack-sized ziploc bags
8. Assorted nuts (cashews, peanuts, almonds, walnuts, etc)
9. Coconut flakes
10. Assorts seeds (pumpkin, hemp, sunflower)
11. Assorted dried fruits (raisins, cranberries, cherries, banana chips)
12. Toasted rolled oats and/or granola and/or whole grain cereal

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