# Balanced Diet Part of the Athletics Merit Badge Digital Resource Guide: [Introduction & Overview](https://merit-badge.university/merit-badges/athletics/guide/index.md) *2. Health & Nutrition* > **2c.** Describe the elements of a nutritious, balanced diet, and explain what you do to maintain a healthy diet. Food is fuel. Just like a car will not run well on the wrong type of gas, your body will not perform at its best without the right nutrients. A balanced diet gives you the energy to train, the building blocks to grow and repair muscle, and the vitamins and minerals to keep every system in your body running smoothly. ### The Building Blocks of Nutrition There are three **macronutrients** (nutrients your body needs in large amounts) and several key **micronutrients** (vitamins and minerals you need in smaller amounts). Together, they form the foundation of a healthy diet. #### Carbohydrates — Your Primary Fuel Carbohydrates are your body's preferred energy source, especially during exercise. They break down into glucose, which your muscles burn during activity. Without enough carbs, you will feel tired, sluggish, and unable to maintain intensity. - **Good sources:** Whole grains (oatmeal, brown rice, whole wheat bread), fruits, vegetables, beans, and legumes. - **Limit:** Added sugars and highly processed foods like candy, soda, and pastries give you a quick energy spike followed by a crash. #### Protein — Your Repair Crew Protein is essential for building and repairing muscle tissue. After a hard workout, your muscles have small tears that protein helps repair — making you stronger for the next session. - **Good sources:** Lean meats (chicken, turkey, fish), eggs, dairy (milk, yogurt, cheese), beans, nuts, and tofu. - **How much?** Active teenagers need about 0.5 to 0.8 grams of protein per pound of body weight per day. A 130-pound Scout needs roughly 65–100 grams daily. #### Fats — Your Long-Lasting Energy Reserve Fats sometimes get a bad reputation, but your body absolutely needs them. Healthy fats support brain function, protect your organs, help absorb vitamins, and provide a long-lasting energy source for lower-intensity activities. - **Good sources:** Avocados, nuts, seeds, olive oil, and fatty fish like salmon. - **Limit:** Trans fats (found in many fried and processed foods) and excessive saturated fats. ![A colorful plate of food arranged to show the five MyPlate food groups: grains, protein, fruits, vegetables, and dairy, on a table with a glass of water](https://ik.imagekit.io/doulacoop/tr:w-800/mbu-assets/merit-badges/athletics/guide/myplate-foods?v=a4c966a4) ### The MyPlate Model The USDA's **MyPlate** is a simple visual guide to building a balanced meal. Imagine your plate divided into sections: - **Fruits and vegetables** fill half the plate — they provide vitamins, minerals, fiber, and antioxidants. - **Grains** fill about a quarter — choose whole grains over refined grains whenever possible. - **Protein** fills the remaining quarter — vary your sources throughout the week. - **Dairy** on the side — a glass of milk, a cup of yogurt, or a serving of cheese provides calcium for strong bones. - **Water** — always have a glass of water with your meal. It is the best drink for hydration. > **Tip** > > Try the "rainbow rule" — aim to eat fruits and vegetables of as many different colors as possible each day. Different colors usually mean different vitamins and minerals. A plate with red tomatoes, orange carrots, green spinach, and blueberries covers a wide range of nutrients. ### Micronutrients Athletes Should Know While macronutrients get most of the attention, certain vitamins and minerals are especially important for active bodies: - **Calcium** — Builds strong bones and teeth. Found in dairy products, fortified plant milks, broccoli, and almonds. - **Iron** — Carries oxygen in your blood to your muscles. Found in lean red meat, beans, spinach, and fortified cereals. - **Vitamin D** — Helps your body absorb calcium and supports immune function. Found in sunlight exposure, fortified milk, eggs, and fatty fish. - **Potassium** — Helps muscles contract and prevents cramps. Found in bananas, potatoes, oranges, and yogurt. - **B Vitamins** — Help convert food into energy. Found in whole grains, eggs, lean meats, and leafy greens. > **Did You Know?** > > Your body cannot produce most vitamins and minerals on its own — you have to get them from food. That is why eating a variety of foods is so important. No single food contains everything you need. ### Eating for Training What you eat and when you eat it matters during a training program: **Before exercise (1–3 hours before):** Eat a meal or snack rich in carbohydrates with some protein. Examples: a peanut butter sandwich, oatmeal with fruit, or a banana with yogurt. **During exercise (over 60 minutes):** Sip water or a sports drink. For very long sessions, a small carb-rich snack like an energy bar or handful of raisins can help. **After exercise (within 30–60 minutes):** Eat a combination of carbs and protein to replenish energy stores and kickstart muscle repair. Examples: chocolate milk (a classic recovery drink), a turkey wrap, or a smoothie with fruit and protein. > **Be Prepared! Game Day Without a Plan** > > You have an important track meet after school, but you skipped breakfast and had only chips and a soda for lunch. By the time you warm up, you feel lightheaded and sluggish. > > - **Prevention is key:** Plan your meals the night before a competition day. Pack a lunch if the cafeteria options are limited. > - **Quick fix:** If you are in a bind, grab a banana, a granola bar, or a small handful of trail mix at least 30 minutes before your event. Pair it with water, not soda. > - **Lesson:** Nutrition is part of your training. Skipping meals before competition is like running on an empty gas tank. ### Maintaining Your Own Healthy Diet The requirement asks you to explain what *you* do to eat well. Here are some practical strategies: - **Eat breakfast every day.** It jumpstarts your metabolism and gives you energy for the morning. - **Pack healthy snacks.** Trail mix, fruit, yogurt, and granola bars are easy to carry and keep you fueled between meals. - **Drink water as your default beverage.** Save sports drinks for during or after intense exercise. - **Read labels.** Check serving sizes, sugar content, and ingredient lists. If sugar is one of the first three ingredients, it is probably not a great choice. - **Eat together.** Family meals tend to be more balanced than eating alone or on the go. [USDA MyPlate](https://www.myplate.gov/eat-healthy/what-is-myplate): Interactive tools, quizzes, and meal planning resources to help you build a balanced diet. --- - Previous: [Healthy Habits](https://merit-badge.university/merit-badges/athletics/guide/req2b/index.md) - Next: [Personal Training Program](https://merit-badge.university/merit-badges/athletics/guide/req3/index.md)