THON 2013 Dancer Registration Packet

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DANCER REGISTRATION PACKET 2013 Penn State IFC/Panhellenic Dance Marathon THON WEEKEND PREPARATION THON is Tomorrow…Start Preparing Now! THON dancers are the 708 participants selected to stay on their feet for the duration of the 46-hour nositting, no-sleeping dance marathon. Being a THON dancer requires not only physical endurance, but also mental preparation. Physical endurance is a necessity for dancing in THON due to the amount of strain it puts on the dancer’s body; while mental preparation and acknowledgement of the challenge of being a dancer is important to understanding the full capacity of what the weekend will entail. While dancing may seem like a challenge, this section is designed to provide dancers with nutritional and physical information to help them be best prepared for one of their most memorable weekends at Penn State! Nutrition Information: Standing Strong All Weekend Long Dancing in THON Weekend is an extended marathon, and your body goes through many stresses during the weekend. Proper nutrition is crucial in keeping your body energized - eating a balanced diet is the best way to help you prepare for your journey THON Weekend! Food Groups Overview These five food groups are the building blocks for building a healthy diet. The amount of food from each food group you need to eat depends on your age, sex, and level of physical activity – every person is different. The following are ranges for a man and woman aged 19-30 years of age. � 6-8 ounces of Grains At least half your grains should be whole grains. Whole grains contain more nutrients than the refined grains like you find in white bread. -Examples of whole grains include: • whole-wheat flour • oatmeal • brown rice � 2 cups of Fruit Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. -Examples of 1 cup of fruit: • 1 regular sized piece of whole fruit, 1 apple • 8 large strawberries • ½ cup of dried fruit 30
DANCER REGISTRATION PACKET 2013 Penn State IFC/Panhellenic Dance Marathon � 2.5-3 cups of Vegetables Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. -Examples of 1 cup of vegetables: • About 12 baby carrots • 1 large sweet potato � 5-7 ounces of Protein All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also considered part of the Vegetable Group. -Examples of protein equivalents • 1 small steak, (eye of round, filet) = 3-4 ounces • 3 egg whites = 2 ounces � 3 cups of Dairy All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. -Examples of 1 cup of dairy: • 1 glass of milk • 1 regular container of yogurt Please Note: Many more helpful nutrition information, tips, and menus can be found at www.choosemyplate.gov! 31
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