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Nutrition

Articles by Angela B. Moore, M.S., R.D.
FitLife of Fraser Valley
970-726-2877

Recommendations for pre-competition meals | healthy snacking tips
A Woman's Nutrition Tool Kit | Boost your nutrition | eating out the healthy way
eating for optimum performance | nutrition tips for a healthy lifestyle
nutrition and fitness tips for preadolescent | adolescent years
Nutrition tips for healthy weight maintenance

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Recommendations for Pre-competition Meals

1. Pre-competition meals are unlikely to provide any enhancement of competitive performance unless: the activity requires a consistent effort over a time period of 60-90 minutes or longer OR the food is consumed at least 2-3 hours prior to the event (the minimum time required for the stomach to empty its contents into the GI tract).
2. Avoid foods high in fat prior to competition since high fat foods require 3-4 hours or longer for gastric emptying to occur.
3. Select foods with a high water content and diluted beverages since solids take longer to digest and liquids are more rapidly absorbed than solid foods.
4. Water is the single most important nutritional concern immediately prior to, and during competition; cold water is emptied by the stomach faster than warm water.
5. Drink more fluids during hot, humid weather; exercise conditions may increase blood flow to the skin in order to support heat loss, thus fluid absorption is even more critical.
6. Avoid concentrated solutions immediately prior to competition since such solutions impair nutrient and water absorption. These types of fluids can compound the risk of dehydration.
7. Retaining concentrated fluids in the stomach may cause discomforts like cramps and side stitches.
8. Pre-competition meals should be planned for the individual considering his/her special needs, likes, and dislikes.

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A Woman’s Nutrition Tool Kit

Food is not about rules; it’s about friends, family, memories, great flavors, and good health. But since there is so much conflicting information these days, it’s hard to know what to believe about food and health.

The best advice is to follow some basic nutrition guidelines. These guidelines help to build a foundation of facts so no matter what new information or controversies arise, you can make a sensible decision.

Think of your body as a high performance machine. Like any machine, it seems to run more smoothly when you pay attention to the “owners manual”—in this case, the Dietary Guidelines for Americans and the Food Guide Pyramid. The Dietary Guidelines explain how to eat to promote good health and the Food Guide Pyramid is like a blueprint for total diet. It shows you how to turn the Dietary Guidelines into food choices. It guides you toward a variety of foods and helps you keep your diet balanced so you get all the nutrients you need. Finally the food label—both the nutrition facts panel and the ingredients list—is the special tool you need to compare foods so you can make informed decisions.

The Dietary Guidelines for Americans.

• Eat a Variety of Foods.
• Balance the Food You Eat with Physical Activity; Maintain or Improve Your Weight.
• Choose a Diet Low in Fat, Saturated Fat, and Cholesterol.
• Choose a Diet Moderate in Simple Sugars and Refined Carbohydrates.
• Choose a Diet Moderate in Salt and Sodium.

Food Guide Pyramid

(website: mypyramid.gov)  

Food Label

(website: health.gov/dietaryguidelines/dga2005/document/)

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Simple Ways to Boost Your Nutrition

It is easy to enhance the nutritional content of your diet if you learn to slide healthful nutrients in recipes, meals, and snacks. To get you started, try some of these tips:

• Shred a small zucchini or a carrot into marinara sauce. You’ll add fiber, vitamin C and A, and other antioxidants. Add other chopped vegetables, such as onions and peppers, and call it a primavera sauce
• Give meatloaf a new identity by substituting 1 cup of black or pinto beans for the beef. You will add 12 grams of fiber but subtract 5g of saturated fat.
• Add fruit to plain yogurt to gain more vitamins, fiber, and antioxidants.
• Added chopped or slivered almonds or walnuts to hot and cold cereals, salads, and casseroles to good sources of fatty acids.
• Stir a cup of yellow corn kernels into soups, pasta dishes, or corn bread batter. Corn adds good sources of antioxidants.
• Double up with nonfat milk powder. Stir in 1 tablespoon into puddings, smoothies, and milk shakes too add 100mg of calcium.
• Stir ground flaxseed into toppings for fruit crisps or use it in recipes that call for breadcrumbs to gain heart healthy omega-3 fatty acids.
• Add a few slices of avocado to sandwiches and salads for healthful monounsaturated fat. Also, studies show avocados help boost absorption of other antioxidants in the meal.

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Eating for Optimum Performance

When an athlete is involved in high intensity training and competition, the types of foods he or she consumes is very important. If an individual competes and trains at an intense level (above 60% of maximum capacity) the type of food to fuel the activity is important. Carbohydrates, more specifically complex carbohydrates, are critical fuel for performance when participating in sports that involve any type of endurance.

When foods high in carbohydrates are consumed, energy for muscular activity is stored in the muscles themselves. This stored energy will minimize fatigue and allow an athlete to perform longer and longer.

The other two major components of foods are fats and protein. They are critical to certain functions but serve minimal function as fuel for high intensity activity. Fats are slowly digested and merely “sit in your stomach” after consumption. This causes blood to flow to the digestive organs, therefore diverting oxygen rich blood from the working muscles. This results in an athlete tiring more quickly and not being able to sustain as intense an effort. Complex carbohydrates on the other hand are quickly digested and actually may enhance performance. Protein needs are somewhat higher for athletes but needs can be met through a balanced diet. Supplements and protein powders are not necessary and usually expensive.

Also, the need for water far exceeds the need for any other nutrient. Therefore, athletes are advised to drink plenty of water before, during, and after training and competition.

Below is a list of foods that can help an athlete perform more efficiently. There is also a list of foods that may slow you down, especially if consumed less than 4 hours prior to competition or practice.

Foods to Choose	Foods to Avoid
Whole grain breads and cereals	Butter, margarine, mayonnaise
Pasta, rice, potatoes	Cookies, cakes
Steamed and raw vegetables	Candy Bars
Fruit and fruit juices	Hamburgers, hot dogs
Skim milk, low fat cheese, low fat yogurt	Fatty red meat, processed meat
Soy milk and other soy foods	Tacos, fried chicken
White meat chicken	French fries, onion rings
Lean red meat	Danishes, doughnuts
Fish, shellfish	Potato and tortilla chips
Most energy bars

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Healthy Snacking Tips

Did you know snacking is healthy…that is if you snack on the right foods. A healthy snack provides quick energy, is balanced in carbohydrate, protein, and fat, and contains a reasonable calorie content. A good snack provides energy for a workout and those higher in carbohydrate, help improve your endurance level. A mid-afternoon snack has been shown to improve memory. Some researchers have also found snackers have a lower risk of heart disease compared to those who gorge on one or two meals each day.

Before you dash down the supermarket snack isle, remember many ready-made snack foods contain too much fat, sugar, and salt. For example, the typical handful of potato chips derives more than 50% of its calories from fat. Be an educated shopper and read all snack food labels. Make wise snack purchases!!

When snacking, try to eat the snack before you get too hungry so you don’t overeat. Keep nutritious snack foods handy at work and home. Typically a balanced snack has more staying power and can help you bounce back from a workout. Examples include: ½ an apple and small amount of almonds or peanuts (10-20), low-fat cheese and whole grain crackers, ½ banana and 1 Tb peanut butter. Purchase single servings of packaged snack foods to control portion sizes. For a late afternoon snack that won’t ruin your appetite for dinner, nibble on fresh veggies dipped in low-calorie dressing or dip. Use the list below as a guideline for choosing healthy snacks and limiting empty calories:

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Nutrition and Fitness Tips for the Preadolescent Years

Researchers have found that currently many preadolescent and school age children are significantly overweight and unfit. Unfortunately, these conditions can persist into the future and the overweight child becomes an obese adult. One major cause of childhood weight issues is lack of physical activity. Children spend too much time in front of the TV and the computer. Nutritional habits can contribute to preadolescent obesity as well. Surveys find that children are eating more fat, sugar, cholesterol, and sodium than is recommended. These diet and exercise behaviors result in children who are increasing their risk for future heart disease, diabetes, hypertension, and other chronic diseases.

Here are some tips to help children change their habits and make healthier ones a part of their lifestyle:

• Calorie reduction and food restriction are not recommended for children of any age. Healthcare professionals advise keeping a child’s weight stable until he or she reaches a height that fits his or her weight. Children must get ample calories, protein, vitamins, and minerals in their diet. Cutting back on meals and snacks can deprive your child of needed nutrients and interfere with proper growth and development.

• No favorite food should be eliminated. Instead of reduction and restriction, practice balance, moderation, and variety in both diet and exercise.

• Help your child choose a low fat, low cholesterol, low sodium diet that includes plenty of whole grain breads and cereals; fruit and vegetables; low fat dairy products; lean meats, skinless poultry, fish, dried peas, beans, and nuts.

• Make changes gradually; making too many changes at once can be overwhelming and make him or her resistant to change. Offer support and praise; don’t nag or threaten.

• Be flexible; fast food restaurants are fine on occasion and can be balanced with other healthy meals and snacks.

• Get your child involved in healthy food choices by including him or her in nutrition discussions, shopping trips, and meal preparation.

• Get your child involved in active play and physical activity such as walking, swimming, biking or team sports. Try to engage in activities as a family on a regular basis.

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Nutrition and Fitness Tips for the Adolescent Years

Adolescence can be a very stressful time. The main reason being, it is a time of change. An adolescent’s body is growing and maturing as never before. It is also a time of challenges. During adolescence, a child is developing independence and acquiring social skills as well as driving for achievement and social acceptance.

Another demand on an adolescent is building good nutritional habits and achieving a reasonable fitness level. Many health habits formed during adolescence will be maintained throughout a lifetime. It is a parent’s responsibility to help the child build good nutrition habits and for them to become a priority despite other overwhelming concerns.

The most rapid growth spurts for children usually happen around adolescence. For girls it is usually between the ages of 10 and 13 years and for boys 12 and 15 years. Adolescence is also a time of puberty when boys’ and girls’ bodies develop into those of men and women. At this point, nutrient needs will move in line with his or her own particular rate of growth and development.

To support the many changes, an adolescent will need additional calories, protein, vitamins, and minerals from his or her diet. The best way to achieve this is to consume a balanced diet that contains variety from the different food groups.

Getting an adolescent to eat a balanced and varied diet on a regular basis can be a huge challenge. Many children in this age group prefer to skip meals and when they do eat they rely on old favorites like pizza, burgers, fries, chips, and sweets.

Try some of these tactics to encourage your adolescent to healthier eating habits:

• Offer to prepare a quick and nutritious breakfast. Try whole grain waffles or pancakes with fruit; whole grain hot or ready to eat cereal with fruit and low fat milk; blender milk shakes with low fat milk, frozen fruit, and low fat yogurt; whole grain English muffin or toast with low fat cheese or peanut butter.

• When your child is willing, pack a nutritious lunch. Try whole grain bread sandwiches with lean turkey or ham, low fat cheese, light sandwich spreads, lettuce and tomato; mini carrots and dip; whole grain crackers and low fat cheese with fruit; wraps made with hummus spread and vegetables. Try some of the baked potato and tortilla chips now available.
• Offer a balanced varied dinner and ask dinner time be family time. Convenience foods can definitely be a part of a healthy diet when chosen carefully.

• Many adolescents are overweight therefore, a diet low in fat, saturated fat, cholesterol, simple sugars, and sodium is also important to consider. An increase in physical activity can help control weight and build strong bodies. Limit snack and fast foods since they often contribute empty calories and lots of fats, sugar, and salt.

• Talk to your child regularly about nutrition, food labels, and food choices in a supportive way. Nagging and threatening about food will only lead to rebellion and non-compliance.

• Be a good role model and prepare healthful meals for everyone. Keep yourself in shape.

• Make changes gradually. You can often make low fat substitutions for high fat ones without anyone else knowing it.

• Avoid labeling particular foods as “bad” and “good”. It is the total diet that influences a child’s health over time not a particular food or meal.

Healthy Snack Options

• Low fat cheese or hummus with whole grain bread or crackers
• Fresh fruit or fruit canned in natural juices
• Whole grain cereal
• Low fat or nonfat yogurt
• Lite microwave popcorn
• Graham crackers, fig bars, low fat ginger snaps
• Celery or bananas with small amounts of peanut butter
• Frozen fruit bars
• Low fat or nonfat frozen yogurt
• Pretzels
• breadsticks

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Nutrition Tips For a Healthy Lifestyle

Every time you pick up a magazine, change the channels on your television or radio, someone is telling you how you eat. Unfortunately, not all the advice is sound. For the most part, good nutritional habits are based on common sense. Moderation and variety should be considered when choosing all foods. Below is a list of general dietary recommendations which are based on nationally recognized nutritional guidelines. Modifications may be necessary for those with specific health needs. Once you have incorporated these guidelines into your daily meal plans, relax and enjoy eating for health.

• Eat a variety of foods. Accomplish proper dietary selections by using the USDA Food Guide Pyramid. It is important to become familiar with the portion sizes for all food groups and choose the right amount for your calorie needs. Visit mypyramid.gov for pyramid guide guidelines and information.

• Choose a diet low in total fat. Eat no more than 30% of your calories from fat. More specifically limit your fat intake to 50 grams or less a day. Specific high fat foods to limit include:
  • All Fried Foods Croissants
  • Bacon Danishes
  • Liver Doughnuts
  • Hot Dogs Cookies
  • High Fat Luncheon Meats High Fat Baked Goods
  • Sausage High Fat Snack Foods
  • Whole and 2% Milk Chocolate
  • ½ and ½; Heavy Cream Granola-Type Cereals
  • Ice Cream Cheesecake
  • High Fat Cheeses Pudding
  • Whipped Cream Custard
  • Nondairy Creamers Fruit Pies
  • Sour Cream Cream Sauces
  • Cheese Sauces Mayonnaise-based Salads
  • High Fat Salad Dressings Butter/Stick Margarine
• Choose a diet low in saturated fat (animal and hard fats at room temperature). Substitute vegetable oils (specifically canola and/or olive oil) and soft tub margarine for hard fats.

• Eat foods high in fiber. Eat six or more servings of a combination of whole grain breads, cereals, pasta, grains, brown rice, and legumes (beans, peas, lentils).

• Eat a variety of fruits and vegetables. Eat at least five servings or more of a combination of vegetables and fruits, especially green, yellow, red, and orange vegetables, and fruits.

• Limit salt and high sodium foods. These include, processed cheeses, processed meats, most canned products, pickles, olives, salted snack foods, most convenience mixes, ketchup, mustard, soy sauce, MSG, bouillon cubes salad dressings, frozen dinners, and fast food meals. Try herbal seasonings as a substitute for salt.

• Maintain an adequate intake of foods containing calcium. Consume daily servings of nonfat dairy products and dark-green vegetables.

• Maintain a healthy weight; balance food intake with physical.

• Maintain protein intake at moderate levels. Avoid a high animal protein diet. Chooses small servings of lean meats, fish, poultry, and use more legumes and other vegetable protein sources. Choose vegetable protein sources include: beans, peas, lentils, soybeans, and tofu.

• Avoid daily use of dietary supplements in excess of the recommended Daily Values (%DV) unless under professional supervision. Read the labels of supplements for Daily Value information.

• Use sugars in moderation. Avoid regular use of high sugar foods, sweets, and beverages.

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Nutrition Tips for Healthy Weight Maintenance

For most people, losing weight is often not that difficult. The difficulty lies in maintaining the weight loss once you’ve reached your goal. The key to successful weight maintenance is a balance of calories in and calories out. Usually that means keeping empty calories (fat and sugar) to a minimum and staying physically active on a regular basis. Here are some tips to help achieve healthy weight maintenance:

• Determine a healthy personal weight range that fits you and is reasonable given your family weight patterns, body type, age, lifestyle, and previous weight history. Your personal weight range may not fit your ideal body image but it can allow you to succeed at weight maintenance. A 5-pound range is a reasonable number for your weight to vary.

• Try not to weigh yourself too often. Everyone experiences small fluctuations in weight. It’s best to weigh once every week or two, at the same time of day, using the same scale, and wearing similar clothing.

• A low fat, high carbohydrate, moderate protein diet including plenty of fruit, vegetables, whole grains, low fat dairy, lean protein, and healthy fats will help preserve your weight where you want it without experiencing undue hunger.

• Making gradual dietary changes is easier than trying to change everything at once. Start with a few simple substitutions.

• Learn to balance higher fat foods with lower ones. Also, learn what constitutes a serving size—portion control is very important in maintaining weight both for low fat and high fat selections.

• Be physically active most days. This can be achieved with both planned and unplanned activities. Planned exercise should be something you enjoy and done at a time of day that is convenient. Put it on your calendar like a business meeting or lunch with a friend. Look for opportunities for unplanned exercise like parking your car farther away when shopping, taking the stairs instead of the elevator.

• Get help if you have trouble sticking to the food and exercise plans you have made. Having someone you can talk to and give you emotional support could be the key to long-term success.

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Eating Out the Healthy Way

This is a simple guide to help you select menu items when eating away from home. It is wise to dine in restaurants that will offer items that are included in your dietary guidelines. Some food may require special preparation, so you need to ask if menu items can be modified. Always look for the healthiest selections: foods prepared in the simplest manner.

Meat: Choose chicken, turkey, or fish, which has been baked, broiled, grilled, or steamed. When choosing red meat, select leaner cuts and make sure you limit your red meat intake to no more than 10-12oz per week.

Vegetables: Choose steamed, grilled, or lightly sautéed. Avoid cream, butter, and cheese sauces.

Soup: Choose water or broth based soups. Avoid cream based soups and French Onion (remember, most soups are high in sodium)

Salad: Choose vegetable or fruit salads, which are served with the dressing on the side. Select low fat salad dressings when available.

Bread: Choose plain rolls, French bread, baguettes, pita, or low fat crackers. Limit higher fat buttered rolls, biscuits, muffins, and corn bread. If available choose whole wheat or whole grain breads.

Sandwiches: Choose lean beef, ham, chicken, or turkey served plain or with mustard. Avoid tuna, chicken, ham, egg, or seafood salads made with high fat mayonnaise.

Desserts: Choose sherbet, low fat frozen yogurt, fruit sorbet, or angel food cake.

Beverages: Choose plain water, sparkling water, club soda or low calorie beverages. Limit regular sodas, juices, and alcoholic beverages, which contain mostly empty calories.

(Some restaurants provide nutritional information for menu items or offer a low fat/ spa

cuisine section. Take advantage of these guidelines and foods when you make your selections.

 

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