WEEK 1:  INTRODUCTION TO HEALTHY EATING

Session 1:  Basics of Nutrition

• Brief introduction to macronutrients and their importance.

• Discussion on the importance of balanced meals.

• Activity: "Nutrient Match-Up" - Match foods to their respective macronutrients.

Session 2:  Reading Food Labels

• Explanation of key components of nutrition labels.

• Practice reading labels on common food items.

• Activity: Identify which food has the most sugar/fiber/protein, etc.

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WEEK 2:  BUILDING A BALANCED DIET

Session 3:  Importance of Fruits and Vegetables

• Discussion on the benefits of fruits and vegetables and how to make them taste good.

• Quick game: "Name That Fruit or Vegetable" - Identify fruits and veggies by sight.

• Take home challenge: Try to include at least one fruit or vegetable in every meal.

Session 4:  Healthy Protein Sources

• Introduction to protein and its role in the body.

• Examples of healthy protein sources.

• Activity:  Recipe creation -  Create easy protein-packed snack ideas like yogurt with nuts or turkey slices with cheese.

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WEEK 3:  UNDERSTANDING CARBOHYDRATES AND FATS

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Session 5:  Exploring Carbohydrates

• Overview of carbohydrates and their importance as a source of energy, especially for athletes.

• Discuss the difference between simple and complex carbs.

• Activity: Identify foods that are high in carbohydrates.

Session 6:  Healthy Fats

• Explanation of different types of fats and their health benefits.

• Examples of foods rich in healthy fats.

• Group snack prep: Each person will create their own greek yogurt parfait with healthy toppings (fruits, nuts, seeds, etc).

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WEEK 4:  MAKING HEALTHY CHOICES​

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Session 7:  Eating Out Mindfully

• Tips for making healthier choices when eating out.

• Discussion on portion control.

• Role Play Activity:  Practice ordering a balanced meal at a hypothetical restaurant.

Session 8:  Smart Snacking

• Importance of choosing nutritious snacks and learning which ingredients to avoid.

• Quick snack swap activity: Identify healthier alternatives to common snacks.

• Recipe idea: Prepare a list of simple, healthy snacks together like fruit skewers or veggie sticks with hummus.

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WEEK 5:  MEAL PLANNING AND PERFORMANCE NUTRITION

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Session 9:  Meal Planning Basics

• Introduction to meal planning and its benefits.

• Tips for planning balanced meals.

• Activity: Plan a day's worth of meals and snacks together.

Session 10:  Proper Fueling for Young Athletes

• Introduction to pre and post workout nutrition.

• Discuss the importance of proper hydration and strategies.

• Activity:  Create a pre and post workout meal plan.

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WEEK 6:  REVIEW AND CELEBRATION

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Session 11:  Reviewing What We've Learned

• Recap of key nutrition concepts covered throughout the course.

• Q&A session: Address any remaining questions or concerns.

Session 12:  Graduation Celebration

• Certificate ceremony: Present certificates of completion.

• Healthy snack celebration: Enjoy a nutritious snack buffet together.

• Goal-setting activity: Discuss personal nutrition goals for the future.