The key to building a healthy diet is to consume a variety of nutrient-dense foods from the five basic food groups (fruits, vegetables, grains, lean protein, and low fat dairy foods). The minimal amount of calories for most athletes, including those that want to lose body fat is 1800. These calories should come from the daily recommended values of these categories:
· Fruit: 1 ½ cups of fruit or juice per day.
Fruits are rich in carbohydrate but also in fiber, potassium, and many vitamins, especially vitamin C.
Citrus fruits and juices – Oranges, grapefruits, clementines, and tangerines are high in vitamin C.
Bananas –Low-fat, high-potassium fruit that protects against high blood pressure.
Cantaloupe, kiwi, strawberries and other berries – Nutrient dense fruits that are good sources of vitamin and potassium.
Dried fruits – Convenient for travel or a quick snack.
· Vegetables: 2 ½ cups (about 400 g) per day with a variety of colors.
Vegetables are nature’s natural vitamin pill. They are excellent sources of vitamin C, beta carotene or vitamin A, potassium, magnesium, and many other vitamins, minerals, and health-protective substances.
Good Ex: fresh vegetables are the best, but frozen vegetables are a good second choice. Dark colorful vegetables usually have more nutritional value than pale ones.
Broccoli, spinach, and peppers (green, red, or yellow) – These low-fat, potassium-rich vegetables are loaded with vitamin C and the health-protective carotenes.
Tomatoes and tomato sauce – Good sources of potassium, fiber, and vitamin, carotenes, and lycopene that might protect against certain cancers.
Cruciferous vegetables (members of the cabbage family) – Cabbage, broccoli, cauliflower, brussels sprouts, collards, kale, kohlrabi, turnip and mustard greens may protect against cancer.
· Grains: 6 ounces (175 g) of grain foods, of which at least half are whole grain or about 200 to 300 calories a meal. (Look for whole before the grain name on the ingredients list.) One ounce = one slice bread or ½ cup of cooked pasta or rice.
Wholesome breads, cereals, and other grain foods are the foundation of an optimal diet, particularly a high performance sports diet. Unrefined grains are excellent sources of carbohydrate, fiber, potassium, and B vitamins. They fuel your muscles, protect against needless muscular fatigue, and reduce problems with constipation if they’re fiber rich.
If weight is an issue, I recommend that you limit the fat but enjoy fiber-rich breads, cereals, and other whole grains.
Good Ex: brown rice, whole-wheat bread, stoned-wheat crackers, rye crackers, low-fat Triscuits, popcorn, corn tortillas, whole wheat pita bread, bulgur, and barley.
Whole-grain Cereals – Wheaties, Cheerios, Total, Kashi, Shredded Wheat and oatmeal.
Bagels and Muffins – Bagels (pumpernickel, rye, whole wheat. Low-fat muffins (bran, corn, oatmeal)
Whole-grain and Dark Breads – Whole wheat, rye oatmeal listed as the first ingredient
· Dairy: 3 cups (720 ml) of low-fat or fat-free milk or yogurt. One and a half ounces (60 g) of natural cheese.
Low-fat dairy is a rich source of vitamin D (if fortified) and calcium, which will maintain strong bones and protects against high blood pressure.
Good Ex:
Milk, low-fat or nonfat, fortified with vitamin D – excellent source of calcium. Calcium-fortified soy milk is also a fine alternative.
Yogurt, low-fat or nonfat – Plain yogurt is one of the richest food sources of calcium.
Low-fat cheese –
Dark green veggies - Broccoli, bok choy, kale, and collards are among the best vegetables for calcium.
· Meat and alternatives: 5 one-ounce equivalents. One ounce (28g) of meat is equal to 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts.
Animal sources (meats, seafood, eggs, and poultry) and plant sources (beans, nuts, and legumes) are also important in your daily diet, but you should eat protein as the accompaniment to the carbohydrate found in fruits, vegetables, and grains. If 1/4 to 1/3 of your plate at two of your daily meals is covered with a protein rich food, you can get the right amount of amino acids you need to build and repair muscles.
Good Ex:
Chicken and turkey – Poultry generally has less saturated fat than red meats, so it tends to be a more heart-healthful choice.
Fish – Fresh, frozen, or canned fish provides not only a lot of protein but also the omega-3 fat that protects your health. The recommended target is 12 ounces (350g), or two to three servings, or canned or fresh fish per week. The best choices are the oilier varieties that live in cold ocean waters, such as salmon, mackerel, albacore tuna, sardines, bluefish, and herring.
Lean beef –
Peanut – A source of plant protein, peanut butter is cholesterol free and a good source of health-protective polyunsaturated fat. People who eat at least two servings of peanut butter (or peanuts) per week tend to have a lower risk of heart disease.
Canned beans – Vegetarian refried beans, hummus, garbanzo or kidney beans are easy ways to boost your intake of plant protein.
Tofu –
· Fat and Oils: A little fat does not negate all the positive aspects of your overall diet. Although too much saturated and trans fat can be harmful to your health.
About 25 percent of the calories in your diet can appropriately come from fat. Try to consume less than 1 percent of your calories from trans fat; that’s only 18 calories if you eat 1,800 calories (2 grams of fat).
Top Choices:
Olive Oil - Monounsaturated fat associated with low risk of heart disease and cancer. If you use olive oil for its health giving properties, buy unrefined extra-virgin olive oil. Extra virgin olive oil offers more powerful antioxidants that can reduce inflammation.
Peanut butter (and other nut butters) -
Walnuts, almonds, and other nuts – Thought to be protective against heart disease, nuts are a fine addition to salads, cooked vegetables, and pasta meals.
Flaxseed (ground), flax oil and fish oil – all contain omega-3 fat
Creating a Winning Eating Plan (Eat Meals & Snacks) – Eat 5 – 6 meals daily
1. Eat three kinds of food at meals. The more different types of food you eat, the more different types of vitamins, minerals, and other nutrients you consume.
2. Choose foods in their natural state. For instance, choose oranges rather than orange juice. Eat bananas rather than energy bars, whole-wheat bread rather than white bread.
3. Think Moderation. Enjoy a foundation of healthful foods, but don’t deprive yourself of enjoyable foods. Aim for a diet that offers 85 to 90% quality foods and about 10 percent foods with fewer nutritional merits.
Eat Breakfast Everyday
· Breakfast must contain protein, carbohydrates and a healthy fat, balanced with fruit/vegetables.
· Whole Grain Toast and Natural Peanut Butter, Yogurt, Banana
· Scrambled Eggs, Avocado on an English Muffin with 100% Fruit Juice
· Oatmeal, Berries, Almonds and a Hard Boiled egg
· Something is better than nothing
· Doesn’t have to be traditional “breakfast food”
Lunch & Dinner
Look for a combination of wholesome carbohydrates, lean protein, a healthy fat and a fruit or vegetable.
· Deli Sandwich with mustard/side salad
· A can of Tuna on Crackers or Whole Wheat Bread, side of vegetables/dip
· Spinach salad with Chicken or Egg, Whole wheat roll
· Burrito with guacamole
· Pizza & Salad
· Wendy’s Chili with Whole Grain Crackers
· A balanced diet will provide maximum energy, build lean mass and regulate blood sugar.
Post Exercise Recovery – “Don’t waste your workout!”
Shake/Meal Within 10 Minutes of Finishing Workout
•Re-hydrate
•Decrease Core Temperature
•Replace muscle glycogen
•Repair Muscle Tissue
THE PERFECT DAY
Time
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Meal
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7:00 AM
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Oatmeal, berries, 4 egg whites, 1 tsp Olive Oil
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9:15 AM
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Pre-Workout Shooter
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11:15
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Post-w.o. Shake
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12:15
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6 oz turkey, 2 slices whole wheat bread, spinach salad, low-fat dressing
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3:00
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Apple w/1/4c Nuts
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6:00
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5 oz grilled salmon, ½ cup whole wheat cous cous, steamed asparagus
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9:30
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1 cup low fat cottage cheese and ½ cup berries
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Resources:
Jon Pendano; Pendano Elite Fitness, Redmond, Washington
