The Athlete s Food Pyramid


Healthy Food Choices for Athletes

Video taken from the channel: LIVESTRONG.COM


THE FOOD PYRAMID | Educational Video for Kids.

Video taken from the channel: Happy Learning English


Heart Surgeon Tears USDA Food Pyramid In Half: “It’s dead wrong.”

Video taken from the channel: The Dr. Gundry Podcast


Dietary Guidelines: From Pyramid to Plate

Video taken from the channel: University of California Television (UCTV)


Food Pyramid, Eating Healthy Lifestyle

Video taken from the channel: Viral Rang


Nutrition: The Base of the Pyramid

Video taken from the channel: CrossFit®


CHI Principles of Sports Nutrition No.32 The Athlete’s Food Pyramid

Video taken from the channel: Cory Holly

The Athlete’s Food Pyramid. TIER 1: HIGH-QUALITY WHOLE FOODS. The base is your foundation.

No top-end fueling technique is effective without a solid base made up of a healthy TIER 2: MICRONUTRIENTS. TIER 3: NUTRIENT TIMING. TIER 4: SPORT FUEL. TIER 5: SUPPLEMENTS. as the Basic Food Pyramid.

This Basic Food Pyramid has been expanded to cover the energy and nutrient needs for daily exercise typical-lly performed by athletes and active individuals. The Food Pyramid for Athletes is aimed at healthy adults exercising on most days of the week for at least one hour or more per day at moderate intensity, totaling at least 5 hours of exercise per week. Athlete Food Pyramid Everyone is familiar with the old school food guide pyramid.

Through recent years, the pyramid has been reworked for better or worse in a variety of ways to better showcase and educate on the general nutrition needs of the population. I’m a fan of visual tools. Understanding the Food Pyramid for Athletes A well-balanced diet is essential to healthy living.

For athletes, it is especially important because their performance relies on energy received from food’s nutrients. To get proper nutrients, the USDA recommends eating portions of fruits, vegetables, grains, protein, and dairy at each meal. It’s based on the basic Swiss food pyramid, but includes more energy and nutrients to cover the demands of heavy exercise. This pyramid applies to any athlete who exercises for 5 or more hours per week at moderate intensity. “Moderate intensity” in this case means running at 5 mph, swimming at 1.6 mph or biking at 2 watts/kg of body weight.

The New Food Pyramid for Female Athletes Without establishing a strong dietary base, all the other details will have minimal impact on helping female athletes achieve high performing goals. Eating according to the Pyramid With your personalized on-line food plan, you can learn how much to eat of each type of food. The guidelines for an 1,800 calorie food plan (a minimal amount for most athletes) are: Fruit: 1.5 cups of fruit and/or juice per day. For details on this, I refer to you an article by Louise Burke, sports dietitian extraordinaire, titled A Food Pyramid for Swiss Athletes in the International Journal of Sports Nutrition and. The Athlete’s Food Pyramid | Cory Holly Institute.

The Food Pyramid for Nutrition Guidance: The Changes. Figuring out the food groups has actually become a little easier in recent years. “The look of the food pyramid.

List of related literature:

For example, the bottom of the pyramid represents the foods that the USDA thinks should make up the bulk of a healthy diet: the Bread, Cereal, Rice, and Pasta Group.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

Support for this premise is provided by the research of Foote and colleagues who found that the diets of American adults who met the current DRIs selected a variety of foods daily from each of the five food groups (grains, fruits, vegetables, dairy, and meat/protein) [36].

“Handbook of Nutrition and Pregnancy” by Carol J. Lammi-Keefe, E.A. Reese, Sarah C. Couch, Elliot Philipson
from Handbook of Nutrition and Pregnancy
by Carol J. Lammi-Keefe, E.A. Reese, et. al.
Humana Press, 2008

Today, it advises us to load up on six to eleven servings of breads and pastas from the pyramid’s base, but to limit ourselves to two to three servings from the meat, fish, dry beans, eggs, and nuts group at the top (U.S. Department of Agriculture 2000).

“Standards and Their Stories: How Quantifying, Classifying, and Formalizing Practices Shape Everyday Life” by Martha Lampland, Susan Leigh Star
from Standards and Their Stories: How Quantifying, Classifying, and Formalizing Practices Shape Everyday Life
by Martha Lampland, Susan Leigh Star
Cornell University Press, 2009

If an athlete is consuming the minimum number of servings in all of the food groups on the pyramid, there is relatively good assurance that the dietary intake will meet minimum recommendations for most nutrients.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

Much of this starts with recommendations in the federal government guidelines for nutrition, particularly the authoritative food pyramid.

“Fat Politics: The Real Story behind America's Obesity Epidemic” by J. Eric Oliver
from Fat Politics: The Real Story behind America’s Obesity Epidemic
by J. Eric Oliver
Oxford University Press, 2005

Those who follow the nutritional pyramid will consume less total fat, saturated fat, cholesterol, sugar, salt, and calories and more fruits, vegetables, grains, and dietary fiber.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

The pyramid divides foods into five major groups (grains, vegetables, fruits, milk products, and meat and beans), plus fats and oils.

“Brunner & Suddarth's Textbook of Medical-surgical Nursing” by Lillian Sholtis Brunner, Suzanne C. O'Connell Smeltzer, Brenda G. Bare, Janice L. Hinkle, Kerry H. Cheever
from Brunner & Suddarth’s Textbook of Medical-surgical Nursing
by Lillian Sholtis Brunner, Suzanne C. O’Connell Smeltzer, et. al.
Wolters Kluwer Health/Lippincott Williams & Wilkins, 2010

Vegetables, fruits, whole grains, nuts, beans, legumes, lean meats, and low-fat dairy foods are all rich in a combination of the important vitamins, minerals, fiber, protein, fat, carbohydrate, antioxidants, and phytochemicals that athletes need daily to stay in the game.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

The pyramid contains a base of physical activity, followed by an abundance of fruits, vegetables, grains (especially whole), beans, nuts, other legumes, seeds, herbs and spices; then fish and shellfish; followed by cheese, eggs, poultry, yogurt, with limited meats and sweets at the pinnacle.

“Culinary Nutrition: The Science and Practice of Healthy Cooking” by Jacqueline B. Marcus
from Culinary Nutrition: The Science and Practice of Healthy Cooking
by Jacqueline B. Marcus
Elsevier Science, 2013

The Harvard School of Public Health’s “Nutrition Source” website observes that, in addition to input from USDA scientists and nutrition experts, “Intense lobbying from a variety of food industries also helped shape the pyramid and the plate” (Harvard n.d.).

“Escaping Paternalism: Rationality, Behavioral Economics, and Public Policy” by Mario J. Rizzo, Glen Whitman
from Escaping Paternalism: Rationality, Behavioral Economics, and Public Policy
by Mario J. Rizzo, Glen Whitman
Cambridge University Press, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Dead on, again. It’s not that complicated. Clean up the diet, take out sugar, noto low carb= very little disease and sickness. ����❤️

  • Hi Leah,

    Great information, nutrition simplified����

    Would like to introduce kangen water device to you, hope you give me an opportunity to speak to you regarding this.

  • I really like the video itself, however I do not understand the “egg part”. As far as I know, 2 eggs contains cca. 12g fat, which equals to 4 blocks, right? In the video 4 eggs means 24 g fat, which equals to 8 blocks of fat. Then why should I eat extra fat? Am I missing something?

  • “Do not trust any statistic you did not fake yourself”, the seven country study can also be interpreted another way “Pure, White and Deadly” would be a good book to check the other side

  • A prophesy doesn’t necessarily have to be fulfilled. A prophesy will be fulfilled if people don’t do whatever God asked them to do.

  • 18 blocks is only 1512 calories for a 200 pound man. No wonder people lose weight on a paleo diet. You’re telling people to fucking starve themselves.

  • UCTV tells our world that U California is really the ‘University Of The World (informing, inspiring people around the world.)’. Thanks from Thailand.

  • Can anyone tell me how to implement whey protein into the Zone? A couple of years ago I think it was 1 block=12 grams of it. Is that still valid?

  • Awesome talk, especially for new athletes in Crossfit. I digress though at the point she makes in 14:25 saying, in her own words, that any sweetener is the same as sugar. That is true for syrups, honey, jaggery, etc. but not for artificial sweeteners (aspartame, stevia, sucralose, etc.) which have shown in several studies not to raise blood sugar levels. But of course, they don’t fit the whole food approach and can cause digestive distress. I would like anyway to know more about artificial sweeteners and their effects on the body.

  • Interesting lecture, im not really into counting calories either, i do just try and get my macros in, i must try and eat more greens though.

  • For sure this is very informative video. The nutrition concepts were broken down very clearly. The presenter Leah is exceptional speaker and looking forward to listening more materials from her. Please publish the links to reference material mentions in the video. Thank you.

  • Nonknojonononojo! I refuse to learn anything anymore!!! Buy only superfoods products and don’t eat anything besides protiens and fibers and carbs and skip sugars except fruits and don’t get stuck between the yes the but the head the genitals and feet of the educated! They are quick drop artists ready to hit drop shift and accelerate past anyone who has a plan other than what they’re promoting! Skip communication, skip w everything! Your body is being controlled by these exclusive MEDICAL contengencies!!!! They’re based on income and finances and they say that’s okay because it’s about success and “those who put thier mind towards something”…seriously it’s absolutely not that at all!!! It just is made to buffer into a slip stream fail safe so they look like they’re helping everyone and that theyve been securing society itself!!! They aren’t!!! They will roll right over everyone else and not look back except to watch thier back and that’s exactly what they’re now pre-planning for blocking out!!! You don’t need any of this stuff whatsoever and they are only putting it into workout programs and nutrition to add the mental stuff for self defense and offense that comes from military excercise science and it’s not based in physical excercise but mental excercise. Here comes the free Mason’s! “We don’t know that we are doing any of that! We are just doing something we “love”!!!” NOT. J….O….B….they fraudulently want to block with the suggestion they’ve been commanded to help America get healthy. NOT. Haven’t. These people are elitists!!! These people are exclusive!!! These people are not cool and they’re bending the program and self to make it the optimum inside and outside program plan to fit the three modes of possibility. Yes no maybe. Neutral positive negative. Cold warm hot. They’ll be what you think they are but they’ll deny what you think they are but they can be anything!!! Because that’s good for business, politics, and social switching!!! It’s manipulation!! The base goes to a ground of human development where no one has a personality or self and they pit this against people who are disabled or low income or low social or occupational investment. They are so fixed and ready to change to whatever base can reach a target!!! It’s so damn manipulative! They’re ready to be your blood donor if it will allow them to be right!!! It’s thier occupational flexibility insanity! Can’t be unfair…can’t be nasty to you because you’re poor or ugly or fat…they just have to get under you and fix it and persuade you to become them…but one less because they don’t want you to outscale them!!! And…you’re the bad guy!!! Because you can’t get over them and make them eat food they don’t want!!! Ah ha!!! It’s a parent vs child trap and there’s a trap there to ring the social service based industry system with a tactical approach for protecting children even when you can’t catch parents hurting kids with diet or insecurity…it’s ironic they’re perfect…but you aren’t…because they’re quick to deny…they’re not rich..they’re not abnormally fit they’re not elitist…they’re not manipulative…society is…and they are working to scale society into some sense. It’s amazing how good they are at this social system based scale dynamic to get to your level using YOUR health…not thiers not thier bosses not thier friends…not societies….but who are YOU? They can’t be using you as an example…they can’t use someone perfect either…or elite…so who are they using? Another social services system….based on zoological treatment of animals…when she mentions Starbucks…it’s about an animal throwing quickly shifts to the word feces/faeces…and switches on a fraternal word and letter arrangement vs a typical English vs a Latin or Greek arrangement and she says that we over exaggerate how Greek and Latin things are GAY!!! She does this and tries to trigger in some physiological issues and topics related to sex or sexual device and it’s because this is excercise based and we can be examined as healthy enough for sexual activity…and trainers are going to run into people who think they are sexy..she’s such a fooey artist that’s totally just writing tickets to human evolution out of time. It’s so convenient how these engineering of evolution and military people use fraternity when it’s an educational enviroment and it’s totally denied if you just listen to this like its going to tell you about nuts and curls. They’re seriously just manipulating what we hear and who is on our time and who’s time we are and who is supposed to be listening THROUGH US. El to eye to the hefe to ye…you a liar and that’s for free…they pay for thier educations…but they give you the lies for free. If you want to get fit…eat all superfoods minimalize caloric intake maximize nutritional elements through superfoods as vitamins and realize that they just want to tell you that you’re right and screw you and that youre wrong and screw you..why the same? Because they’re humans. There’s no escaping the normalcy of reality and they dont want to stop using programming to make it look like one person who isn’t getting paid for it can fix anyone. It’s done. They want to save thier mind control and that’s what they do!!! It’s brain wash! All reps all excercise all nutrition!!! Limit yourself to all reps and that’s it…outwork them!!! Because that is what they want to do with words!!! They have these antithetic programmers on social media not using words so they can sit here and talk and all they’re doing is social resourcing with voices and words from people out in the world!!!! Social media advertising for specific identity within an entity is so easy! You just have to remember that thier education is now being mixed with programming!!! They’re over doing it!nn

  • It’s totally a fraud!!! Fraud fraud fraud!!! She’s never mad…she’s just in the world and there’s a poisonous snake out there….called a thermometer!!! What a goof!!! They’re attacking specific people too! It’s crazy!!!

  • I have found that the LCHF diet works for me. No grains, no potatoes, no fruits and no added lost over 19kg(40lbs) and maintained this lose for over four years.

  • Overall, this is a great lecture, but I have one minor criticism: she says she gained weight from the small amount of carbs in her almond butter, but (unless it was unusually high in carbs) she likely gained weight because of the extra calories from fat. While fats are very healthy for you, they are also twice as calorically dense as protein or carbohydrates, so it’s easy to overeat fat sources when trying to watch your quantity intake.

  • This is gold. I’m slightly obese and amazed by what these crossfit people can do physically and how they look, and after a lot of research I can see the low-carb/keto approach is the best one and if crossfit follows it, it means they’re taking science for real! I’m really hoping I’ve found my path here.

  • What a load of rubbish.. It’s basically telling you to eat foods that turn to sugar in your body like bread and [email protected]… This is why there is so much obesity and diabetes in the world… This is out dated crap…

  • She should specify that the emphasis on high-carbs is for endurance atheletics.

    Carb/Protein/Fat ratios of 50/25/25 or 60/20/20 would be ok for a cyclist or a runner, but to build size or strength, I’d tweak that just a bit 33/33/33 or 40/40/20.

    The quality of the macronutrients is far more important than the quantity. CommonID ‘s anectodal evidence to the contrary, egg whites and oatmeal are excellent choices for clean protein and low-glycemic, high-fibre carbs, respectively.

  • Big Food and Big Pharma have to keep people obese and sick to make big profits and the British NHS with corrupt Senior civil servants, Corrupt, corrupt MPs are shills and colluding with big food and big pharma.

    The wrong food to eat they are pushing will make and keep people obese and make them sick.
    The NHS terrible nutrition advice is proof of this.


    “base meals on starchy foods like potatoes, bread, rice or pasta”

    “Aim to eat at least 2 portions of fish a week, including 1 portion of oily fish.”

    “have some dairy or dairy alternatives (such as soya drinks).”

    “Having a sliced banana with your “morning cereal” is an easy way to get 1 portion”.

    ” Eating a lot of saturated fat can raise cholesterol levels in the blood, and having high cholesterolraises your risk of heart disease”.

    A few excerpts from the NHS website…GASP!

    For the truth on optimum human health read the book called the Obesity Code by Dr Jason Fung.

    Youtube Cole Robinson Snake Juice too for a man who walks the walk.

    Share this with your family and friends…it may literally save their life.

  • It is a simple visual guide designed to make eating healthy easier. Food that contains the same type of nutrients are grouped together on each of the shelves of the Food Pyramid. This gives you a choice of different food from which to choose a healthy diet.

  • 4 whole eggs counted only as protein block? C’mon, they almost equal amount of fat there. I’m not here to trash talk and that stuff, but i don’t quite get it. How can you put something in protein macro if it has an equal amount of fat in it?

  • So the first food pyramid had carbs as base, we saw that was wrong, so we leave out carbs almost entirely? Japanese people have a really long lifespan, and they do eat rice and other carbs. This is just wrong man…

  • Thank you for your help im the dauther of my father writing I have nutrition month quiz father said is right like your pronounced thank you so much

  • Thank you Dr.Gundry,you’ve changed my life for the better ❤ I wish you good health and prosperity in 2019.May you continue to use your intellect and skill for the betterment of humanity.

  • It´s as simple as that. This is why I like it: make everybody understand the basics in an easy way. No university grade required to get it. Food: no label on it, your size = your shirt size. Thank you for this one.

  • If you are prediabetic or diabetic,this pyramid will make you sicker, will push you to the grave. Paleo / keto diet is the answer. no starch, very few fruits.

  • Watched ONE episode of SouthPark, first time after binged seasons like a decade ago.. and the one episode, dealt with gluten bad diet and the inversion of pyramid to be the solution.. saw it as by the power of universe, and that’s how I got here!!

  • The fact that she says counting calories “is really not useful” is ridiculous. Calories in vs calories out is how you gain or lose weight. On the other hand, iff we are talking about health then yes, following this whole foods, shop the perimeter of the grocery store is ideal for health and longevity

  • Hey are people saying that the food pyramide is a hoax? Where there any Illuminati, massons or the mossad involved in the creation??? ��

  • The food pyramid is upside-down. Started in 1977 and people get fatter, more diabetic and more heart disease.
    MUST see; Dr Lustig, Dr Fung, Dr Phinney, Dr Attia, Dr Gerber & Ivor Cummins, D’Agostino, Volek, etc.

  • UCTV Supports BS please explain why the USDA Food Pyramid is a failure? The CICO is a failed model Just look around In the 1930 scientist realized that malnutrition was a problem due to Refined Grains, and started the Grain Enrichment program???? Why did they not just STOP refining? Could it be modern farming and grain subside and export political concerns…? the Centenarian Diet, or maybe 128, the Hayflick limit, … or if a Ray Kurzweil fan then this is a Moot Point …

  • You haven’t provided with the diagrammatic representation of food pyramid…it should be represented in the initial part of video…to gain a tough idea first

  • Thanks for the video add. Every person has a different food intake. Athletes should eat differently than office workers. Our bodies have different needs.

  • Wowzwers!
    Thank you, so much for this truth that our Ansisters that have known for hundreds of years…
    Welcome aboard to Our, Wellness NWO!
    It will be so benificial to have such an amazing Celebrated Pediatric Heart Sergon on OUR TEAM!
    Notice how “our” and “team” is caps…
    Yes thats because “We” Wellness Coaches work as a team for the benifit of ALL…
    Wellness is not anyones discovery to claim right too,” I” doesn’t exsist, “mine”, or “yours”… a discovery of knowledge passed down from ages ago, is not anyones to lay claim too. Ohhh unless your God!
    And its been my experience as unfortunate as some may believe it to be for sure… that were no longer just existing for the sake of existing and well to be frank which is prolly best at this point in the hamster wheel game… reguarding this so called “issue” reguarding HEALTH!
    well, I can honestly say, that TODAY IS A GOOD DAY, after watching this video! Researching such an a-ccredited doctor of HEalth Care amung the “PEOPLE”…
    God Bless You Sir!
    God’s gift, yes! 😉

  • this pyramid doesnt sound right. milk? cheese? yogurt? people arent supposed to eat that. our digestive system doesnt even know what to do it, thats why it produces alot of acid when faced with that, and acid is bad for our digestive system

  • The food pyramid is upside-down. Started in 1977 and people get fatter, more diabetic and more heart disease.
    MUST see; Dr Lustig, Dr Fung, Dr Phinney, Dr Attia, Dr Gerber & Ivor Cummins, D’Agostino, Volek, etc.

  • I didn’t understand the skip a meal thing, anyone care to explain? Is it like literally skipping dinner or tea or breakfast.. or is it more than that, I have read about interminent fastings that take up half a day.

  • This is the single, shittiest nutritional advice video I’ve ever seen, and I don’t think it will lose it’s title in the nearby future

  • Reps reps reps reps reps…forget the junk of this junk!!! It’s so amazing that they’ve manipulated this into a reality!!! If you’re not out drunk right now you’re not winning her the politics!!! Smoke cigarettes to help her win!!! “That’s where that comes from.” She won’t say the words heaven or hell during this program…why not? Because they’re in your head! But ask how can they both be and yet not? Because you have a body that has centers and doesn’t have have a body that has constancy but also doesn’t have constancy…but wait..I only know this because science has progressed…I only know this because Americans have gone to school and now I’m just robbing them…by skipping paying to go to school…I’m just robbing them because I’m just doing the reps! Is it better to be brainless or moneyless? They don’t care!!! They’re ready to block and tackle any possible relationship you make between what they’re doing and fraud!!! I’m not trying to achieve a lock win!!! I’m just proving that as she is talking she’s practicing defending her self and the secrets she knows! I gaurantee she’s killed people. I gaurantee she’s responsible for homelessness. I gaurantee she is a fraud!! Life is down to math optimization. Know what someone will do and why they can’t or can do anything. Know what she can do. Keep commiting information fraud. Be that job girl!!! Sell those people on why our buttholes dont make us talk like Sally M-Anderson! Such fraud. I love fraud!!! I love the fraud of equality!!! Grrrr!!! It’s so delicious!!! I love the terrorism of the world!!! What’s so deep…is that she can get away with it!!! Her occupation will allow her to rise above the reality of her total hate and bias of other human beings!!! Wow! If I could orgasm to facts I would do it right now!!! Because she is such a fraud!! I wish I was dying of cancer smoking a cigarette right now…I would feel her bias…I would feel her real being…it’s totally just right there. It’s amazing I cannot get over it!!! Okay well….I’m gonna go…she’s ruined my life enough and made up enough stuff about how to kill a person and skipped all that but I wouldn’t. Jean Claude van Damme is my hero…I love the fraud of the world and prison is a great place for the truth to occur and people love freedom and education and occupation because they are such frauds!!! They’ll do thier killing in more elite and specialized ways than using thier brutiful muscles and zuestacular minds. I’m gonna go inject hair dye and eat some class.

  • I met her about six years ago, at my first l-1. She looks great in person, but I think she’s next level now. She’s very smart as well.

  • @TheCommonID most people, including athletes, get more than enough protein as it is. and when you eat high carb, you also spare a lot of protein because you don’t use it for energy. worrying about what you eat isn’t super critical though. I compete in powerlifting, and I have won 1 out of 4 competitions. the one competition I won, I ate french fries and hot dogs pre competition. the 3 I lost, I had egg whites and oatmeal which is said to be good for athletes