Eat To Excel is a dietary performance program designed for student athletes, as well as those with an active lifestyle. The basis of the program is parallel to the approach of Team USA Olympics. Focused on easy-to-understand nutrition education and our partnership with ZoneIn to elevate the experience through personalized fueling needs based off the student.
The Athlete's Plate® is fundamental to help guide you to make balanced meals based on your unique requirements. The Athlete's Plate® provides an easy-to-understand visual tool to help build your plate during mealtimes in a variety of setting based on your training level.
Have further questions about Eat To Excel? Please reach out to
Have nutrition-focused questions? Please reach out to askthedietitian@aramark.com
Look for the banner in your dining hall that
demonstrates each plate!
Each plate is associated with a type of training; though, it is always important to recognize that there is no one-size-fits-all when fueling your body. Your sport and position, the training environment & body composition are a few ways that show how unique your needs can be compared to your teammates. Fueling your body is critical for preventing injury, optimal performance, and maintaining daily activities.
An easy day can be applied to an easy workout, cross-training, and rest days.
A moderate day is focused on your typical workout and practice days. This is typically the baseline where you can adjust based on your needs and your body’s response.
A hard day is when we require more energy from carbs to fuel, refuel and refresh our bodies. This plate can be used before and after the event, when timed correctly.
Carbohydrates are the primary fuel source for our bodies for moderate to high-intensity exercise. Carbohydrates help with muscle contraction, maintain energy levels, and fuels our brain and muscles throughout the day.
Protein supports our metabolism, immune function, weight, and athletic performance. Unlike carbohydrates or fats, we can’t store this nutrients in our bodies. Regularly consuming adequate amounts of protein ensures we are replenishing the availability of this nutrient.
Colors, also known as fruits & vegetables, offer a variety of vitamins and minerals for normal function, growth, and maintenance.
As your training increases, so should your fat and hydration needs. Make sure to include these regularly with each plate appropriately.
Review these resources to learn more!
Each month we will have a new topic on trends, refreshers, or easy-to-understand nutrition topics
March: Sleep and Calcium
Sleep
Most people do not sleep enough. Shocking, I know. Nearly 50% of Americans say they feel sleepy throughout the day between 3-7 days per week. Not getting enough sleep can have negative health effects including impaired memory, poor emotion regulation, cognitive decline, increased risk of obesity, increased risk of heart attack or stroke, and decreased attention and focus. Obtaining adequate sleep helps to improve your brain performance, mood, and overall health. One of the most helpful ways to improve sleep include going to sleep and waking up at the same time each day. Some ways to make falling and staying asleep easier include: having a dark, cool sleeping space, limiting caffeine intake, regular exercise, and drinking less fluids before bed.
Calcium
Calcium is one of the most important minerals for the human body. It helps form and maintain healthy teeth and bones. It is also necessary for maintaining healthy communication between the brain and other parts of the body. Calcium deficiency can affect all parts of the body, resulting in weak nails, slow hair growth, fragile and thin skin, muscle cramps and spasms, fatigue, memory loss, and many other symptoms. Calcium-rich food sources such as: dairy products, leafy green vegetables, fish, and calcium-fortified foods and beverages, can help to increase absorption levels in the body. In addition to nutrient intake, lifestyle changes can be made to increase calcium levels in the body as well, these include: maintaining a healthy body weight, exercising regularly, avoiding excessive consumption of alcohol, sodas, caffeine, and tobacco, and avoiding high sodium intake.
