Nutrition Resources
What you eat can affect how your body functions from concentration during class to performing at your best during an athletic competition or a daily workout. To maintain optimal nutrition, eat a balanced diet full of a variety of healthy foods from all of the food groups. Don't skip meals as it may lead to overeating later in the day. Keep in mind that all foods fit... yes, even that chocolate... just in moderation. Watch your portion sizes and learn the correct portion sizes for your favorite foods.
These food and diet recommendations are very general and are meant for a healthy person with no major medical complications. For specific diet recommendations (for someone with diabetes, heart disease, high cholesterol, etc.) please visit with your health care provider or a Registered Dietitian.
Focus on your fruits and vegetables. Fruits and vegetables are rich in vitamins and minerals that are vital to your health. They are low in calories and are a good source of fiber which will help keep you feeling fuller longer and maintain a healthy digestive tract. They have been shown to reduce risk of developing some chronic diseases. Try to include fruits and vegetables in a rainbow of colors, as each provides different vitamins and minerals. For more information: http://fruitandveggiesmorematters.com
Consume whole grain products. A whole grain product is one that uses the entire portion of the grain in its finished product therefore capturing all of the nutrition of the entire grain. Whole grain products are rich in B vitamins essential for your nerve function. Carbohydrates are you bodies preferred source of energy. Examples of whole grains include: brown rice, whole wheat bread and oatmeal.
Eat lean protein. Protein can come from two sources: animal or plant. Examples of lean sources of protein include: tofu, edamame and other soy products, beans, fish, chicken, nuts and seeds as well as lean cuts of pork and beef. When selecting a cut of meat, look for the one with the least amount of marbling...the white stuff...and trim off the remaining fat before cooking.
Low fat-dairy. To lower risk factors for osteoporosis, consume 3 servings of low-fat dairy products per day. Low-fat dairy options include skim milk, yogurt, and soy-milk. If you don't drink milk, make sure you are getting your calcium and vitamin D from other sources. Check out http://3aday.org/ and http://www.midwestdairy.com/ for more information on how to fit dairy into your diet.
Substitute foods containing trans fat and saturated fat for healthier unsaturated fats. According to the American Heart Association, consuming a diet consisting of monounsaturated and polyunsaturated fats can help reduce the risk of heart disease and lower your bad cholesterol. Just because the label says trans-fat free doesn't necessarily mean that the food is healthy. It may contain saturated fat or have lots of empty calories. For more information "Meet the Fats" at the American Heart Association website.
Limit empty calorie foods. Also known as junk food, these foods are high in calories but not in nutritional value. Examples of empty calorie foods include: soda, candy, shortening or margarine, butter, alcohol, refined grains like cookies or crackers, and deep-fried foods. Empty calorie foods may satisfy you, but they are very low in nutrients and provide very little benefit to your body.
Drink Water! And think before you drink anything else. Water is the body’s most important nutrient. It is necessary for better concentration, fighting disease, and flushing fat. Begin drinking water first thing in the morning and add lemon or lime for a refreshing change throughout the day.
FAQ
Do I need to take vitamins?
You should be able to get the enough nutrient from the foods that you eat; however, if you know you are not eating a balanced diet a multivitamin may be a good option.
Are carbohydrates bad for me?
No, in fact your body prefers carbohydrates as its main source of energy. When choosing carbohydrates, make sure to choose whole grains at least half of the time.
How many calories do I need?
It depends on a number of things, your height, weight, age and activity level. No one is the same. To get a good idea of the amount of calories you should be consuming. Go to http://www.mypyramid.gov/ and click on My Pyramid Plan.
If I eat a lot of protein will that increase my muscle mass?
Not necessarily! Your body needs more calories and not necessarily more protein. Too much protein can actually be harming your body, rather than helping it!
