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Water/Hydration! Adequate fluids and proper hydration are critical for any individual that exercises During exercise, fluids are lost through sweat and increased respiration. Replenishing lost fluids is vital for proper recovery after exercise. Dehydration leads to weakness, fatigue, muscle cramping, and headaches. Eventually dehydration causes hindered exercise performance. The type and amount of fluids that are needed during physical activity will depend on the duration and intensity of the exercise. Water can adequately replenish lost fluids if the activity is moderate and last less than 60 minutes. If exercise is more intense or exceeds an hour, electrolytes are needed to rehydrate the body. Sports drinks are beneficial because they contain the necessary electrolytes (sodium, potassium, and chloride) that are lost during intense or endurance exercise. Everyone is different, so individuals will need to learn what fluids work best for them and how often they need to consume fluids during exercise.

Where to start? Maintaining or achieving a healthy weight is all about the calories you take in vs. the calories you burn. How many calories you need depends on your goal, age, sex, weight and height. You can schedule an individual appointment with a Registered Dietitian for help. Be willing to make a commitment that this is your new way of life. Be realistic. There is no magic bullet. Strategies Make your grocery list ahead of time in the order as it appears in the grocery store. Take out meat to thaw 3 days in advance. Chop and clean veggies you will need during the week in advance. Bag foods in their portion sizes for quick snacks. Make freezable recipes ahead of time to thaw and cook later. Grocery Shopping Tips When you are looking at a food label, notice the portion size! Look for Zero Trans Fat. Low fat Products have 6gm Total Fat or less. High Fiber products have 3 gm of Fiber or more. Look for breads, cereals and pastas made from whole grains. Weight Loss Choose leans meats, low fat dairy, whole grains that are high in fiber, fruits and veggies. Avoid seasoning foods with meat drippings and fat. Don’t drink your calories. Try sugar substitutes and calorie free beverages. Start your meal with a salad and low fat dressing or soup. Don’t eat in front of the TV. Never eat out of a box. Pre-portion snack foods. Cooking Bake, broil, stew, grill, braise, or roast your food … Avoid frying! Use sugar substitutes instead of sugar in your recipes to decrease calories. Reduce the amount of fat added to recipes. Try seasoning veggies with 1 tsp olive oil, Goya or broths rather than saturated fats. Exercise Research has shown that people who have lost weight and maintained their weight exercise for 60-90 minutes 5 or more days a week.

Protein Like Carbs, they provide 4 calories per gram. 1 to 6% of energy used during exercise comes from Protein. Needed for growth (babies, teens, pregnancy) Repairs tissue/muscle fiber, especially after exercise It is important to replenish protein AFTER exercise​ Immune function Making essential hormones and enzymes Provides energy when carbs aren’t available Preserve lean muscle mass Healthy protein choices: Chicken, turkey, or fish, eggs, legumes (beans and nuts) and peanut butter Recommendations for protein intake differ for each level of exercise intensity: Low and Moderate vs. High

Fats Needed for normal growth and development Energy Needed for absorption of certain vitamins Provides cushions for organs Provides taste, consistency and stability to foods Types Saturated: Limit these. They can increase your risk for heart disease. Found in meat, butter, lard and creams. Trans Fat: Limit these. They can increase your risk for heart disease. Found in baked goods, snack foods, fried foods and regular margarines. Unsaturated Fat: Choose these. They have been shown to decrease your risk for heart disease. Found in olive oil, avocados, nuts and canola oil. Lipids Lipids include fats and oils. They provide nine calories per gram. Because lipids are the most energy‐rich, they are particularly important during endurance exercise (≥ 60 minutes). When choosing lipids, athletes should focus on the healthy fats, such as olive oil or canola oil, avocado, peanut butter, and nuts and seeds. Solid fats, like butter and cream, should be used sparingly.

#1: Purchasing Food must be purchased from approved, reputable suppliers. Suppliers must be able to provide a recent inspection report. The inspection report should review the following areas: Receiving and storage Processing Shipping Cleaning and sanitizing Personal hygiene Staff training Recall program HACCP program or other food safety system Suppliers must deliver food when staff has enough time to do inspections and receive the food correctly.​

#2: Receiving & Inspection Make specific staff responsible for receiving. Train them to follow food safety guidelines. Provide staff with the tools they need, including purchase orders, thermometers and scales. Make sure enough trained staff are available to receive and inspect food items promptly. Deliveries must be inspected immediately upon receipt. First step to receiving is a visual inspection – inspect for signs of contamination, the overall condition of the vehicle, signs of pests, etc. Key Drop Deliveries Occurs when a foodservice operation receives food after-hours when they are closed for business. Supplier is given a key and access to operation to make a delivery. The delivery must be inspected once you arrive at the facility and must meet the following conditions: It is from an approved source. It was placed in the correct storage location to maintain the required temperature. It was protected from contamination in storage. It has not been contaminated. It is honestly presented. Rejecting Items Set the item aside during receiving. Inform the delivery personal of exactly what is wrong with the rejected item. Make sure to get a signed adjustment or credit slip before giving the item back to the delivery person. Log the incident on the invoice or the receiving document. Recalls Items are recalled by the manufacturer. May occur when (1) food contamination is confirmed or suspected or (2) when items have been mislabeled or misbranded. Most often food is recalled because the allergens have not been identified on the label. Monitor recall notifications made by the FDA and the USDA. Follow these guidelines when notified of a recall: Identify recalled food item by matching information from the recall notice to the item. Remove the item from inventory and place it in a secure and appropriate location. Label the item in a way that will prevent it from being placed back in inventory. Refer to vendor’s notification or recall notice for what to do with the item. Temperature #1: Checking the temperature of various types of foods Meat, poultry, fish: Insert thermometer into the thickest part of the food. Reduced-oxygen packaging (ROP) food (modified atmosphere packaging [MAP], vacuum-packed, and sous-vide food). Insert thermometer stem or probe between two packages. If the package allows, fold it around the thermometer stem or probe. Be careful NOT to puncture the package. Other packaged food Open the package and insert the thermometer stem or probe into the food. The sensing area must be fully immersed in the food. The stem or probe must NOT touch the package. #2: Temperatures for Food Deliveries Cold TCS Foods → 41F (5C) or lower Live shellfish (oysters, mussels, clams, and scallops) → Air temperature 45F (7C) and an internal temperature no greater than 50F (10C) Cool the shellfish to 41F (5C) or lower in 4 hours Shucked Shellfish 45F (7C) or lower Cool the shellfish to 41F (5C) or lower in 4 hours Milk 45F (7C) or lower Cool the milk to 41F (5C) or lower in 4 hours Shell Eggs Air temperature 45F (7C) or lower Hot TCS Foods 135F (57F) or higher Frozen Food Should be frozen solid when received REJECT frozen food for the following reasons: Fluid or water stains appear in case bottoms or on packaging There are ice crystals or frozen liquids on the food or on the packaging. May be evidence of thawing and refreezing, which shows the food has been time-temperature abused. Packaging Items should be delivered in their original packaging Packing should be intact and clean Reject food and nonfood items if packaging has any of the following problems: Damage Dents Missing labels Swollen or bulging ends Holds and visible signs of leaking Rust Liquid – leaks, dampness, water stains Pests/Pest Damage Dates – do NOT accept food that is missing a use-by date or expiration date from the manufacturer Sell-by date: tells the store how long to display the product Best-by date: the date by which the product should be eater for best flavor or quality Documents Food must be delivered with the right documents. Shellfish – shellstock identification tag Indicate when and where the shellfish were harvested Ensure that the shellfish are from an approved source Store shellfish in original container Do NOT remove the shellstock tag from the container until the last shellfish has been used (when the last shellfish is used, write the date on the tag and keep on file for 90 days) Fish Fish that will be eaten raw or partially cooked should be received with appropriate documentation Documents must indicate the fish was correctly frozen before you received it Keep on file for 90 days from the sale of the fish Farm-raised fish should also be received with appropriate documentation Documents must state the fish was raised to FDA standards Keep on file for 90 days from the sale of the fish Food Quality Appearance Reject food that is moldy or has an abnormal color Do NOT accept any food item that shows signs of pests or pest damage Texture ​Reject meat, fish, or poultry that is slimy, sticky or dry or has soft flesh that leaves an imprint when you touch it Odor Reject food with abnormal or unpleasant odor

#3: Storing Labeling On-Site All items that are not in their original containers must be labeled. Food labels should include common name of the food or a statement that clearly and accurately identifies it. It is not necessary to label food if it clearly will not be mistaken for another item (the food must be easily identified by sight). The label must include the following information (for retail sale): Common name of the food or a statement that clearly identifies it Quantity of the food List of ingredients and sub-ingredients in descending order by weight (necessary if item contains two or more ingredients) List of artificial colors and flavors in the food Chemical preservatives Name and place of business of the manufacturer, packer or distributor Source of each major food allergen contained in the food (not necessary if the source is already part of the common name of the ingredient) Date Marking Ready-to-eat TCS food can be stored for only 7 days if it is held at 41F (5C) or lower – after that date, the food must be discarded. The count begins on the day that the food was prepared or the day that a commercial container was opened (for example, a food handler who prepared and stored potato salad on October 1 would write a discard date of October 7 on the label). When combining food with different use-by dates in a dish, the discard date of the dish should be based on the earliest use-by date of any food items involved. Temperatures Store TCS food at an internal temperature of 41F (5C) or lower or 135F (57C) or higher. Store frozen food at temperatures that keep it frozen. Make sure store units have at least one air temperature measuring device Must be accurate to +/- 3F or +/- 1.5C Must be in the warmest part of the refrigerated units and the coldest part of the hot-holding units Do not overload coolers or freezers Use open shelving Monitor food temperatures regularly Rotation First-in, first-out (FIFO) method: Identify the food items use-by or expiration date. Store items with the earliest use-by or expiration dates in the front of the items with later dates. Once items are shelved, use those items store in front first. Throw out food that has passed its manufacturer’s use-by or expiration date. Preventing Cross-Contamination Supplies Store items away from the wall and 6 inches from the floor Store single use items in original packaging Containers Use containers that are durable, leakproof, and able to be sealed or covered Cleaning Keep all storage areas clean and dry Clean floors, walls and shelving in coolers, freezers, dry-storage areas, and heated holding cabinets on a regular basis Clean up spills and leaks promptly to keep them from contaminating other foods Store dirty linens away from food (clean, non-absorbent containers or washable laundry bags) Storage Order Store raw meat, poultry, and seafood separately from ready-to-eat foods (if they cannot be separated, store ready-to-eat food above raw meat, poultry and seafood). Frozen food that is being thawed in coolers must be below ready-to-eat foods. In a freezer, raw meat, poultry, and seafood can be store with or above ready-to-eat foods IF all items have been commercially processed and packaged. Store raw meat, poultry, and seafood in the following top-to-bottom order (based on the minimum internal cooking temperature of each food): Ready-to-eat (RTE) foods Seafood Whole cuts of beef and pork Ground meat and ground fish Whole and ground poultry Storage Locations: Food should be stored in a clean, dry area away from dust/other contaminants. Never store food in these areas: Locker/Dressing Rooms​ Bathrooms Garbage Areas Mechanical Rooms Under Sewer/Water Lines or Stairwells

Glucose Main energy source for the body. Normal fasting levels: 70 to 110 mg/dl. 2 hours after meals: < 180 mg/dl. Risk for Diabetes: >124 mg/dl.

HDL Cholesterol Good Cholesterol. HDL helps to remove bad cholesterol in the arteries, therefore helping to prevent heart disease. Goal: > 40 mg/dl in Men. Goal: > 50 mg/dl in Women.

How Medications Affect Food Affects the functions and structure of the digestion tract Affects the absorption & excretion of certain vitamins and minerals May alter appetite

How Food Affects Medications Certain minerals present May change the absorption capacity/rate May change the excretion capacity/rate

Microwave Oven: Keep clean and grease free Make sure in good working condition Avoid using metal in a microwave If a fire do not open the door, unplug immediately Have maintenance to check before using