Nutrition Tip of the Month
HOW TO EAT TO KEEP A LEAN STRONG BODY
For those athletes who must maintain a lean body for the performance of their sport, it can be difficult in choosing what food and in what proportions to maintain a competitive edge and remain healthy. A few simple rules can help simplify the process.
Always remember "your 5." That means having 5 servings of fruits and vegetables every day. The more intense the colors, the better. All their phytochemicals, fiber and nutrients help you feel nourished and full. They also fight oxidative stress that inhibits healing and leads to feelings of fatigue.
Choose lean meats (grilled not fried) or legumes, beans or nuts.
Limit fats to less than 30% of your total calorie intake. Choosing healthy fats such as those found in nuts, avacados, olive oil can even help you lose fat as they are more likely to be converted into brown fat or the metabolically active fat that speeds up your metabolism.
Nothing is forbidden as long as it is in SMALL portions.
THE PLATE PORTION SYSTEM: Fill up 1/2 of your plate with non-starchy vegetables (spinach, broccoli, lettuce, green beans, bell peppers, carrots and the like.) 1/4 of the plate should have your protein source...grilled chicken, fish, lean beef, beans, eggs, nuts, etc. (about the size of your palm. ) The last 1/4 can be a starch such as rice, pasta, potato, bread, corn.
Limit the number of days per week you eat out at restaurants or stop for take home. As the number of meals eaten out increase so often does weight. Pre plan for busy days by taking a sandwich, with some fruit and 100%juice drinks or milk.
Eat Well, Train Hard, and Let Your Talent Shine!!!