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Ingredients
Makes 8 servings
8 medium-size sweet potatoes, scrubbed
4 tablespoons olive oil
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
Preparation
Preheat the oven to 400 degrees F. Line a baking sheet with aluminum foil. Rub
the potato skins with the olive oil and sprinkle with salt and pepper. Place the
potatoes on the baking sheet and roast until fork-tender, 45 minutes to 1 hour.
Remove from the oven, split in half and serve.
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A good way to break up the plain burger patty and eggs breakfast is to make a breakfast burrito. Just cook the ground beef, drain the fat, add 3 tablespoons of your favorite salsa, scramble the eggs, and mix them together. Roll into 2 soft flour tottilla shells, top with 1 teaspoon nonfat sour cream.
For lunch I like to replace tuna straight from the can with this special recipe. Combine 9.25 oz. canned water packed tuna, 1/8 cup diced onion, 1/8 cup diced olives, 1/4 teaspoon garlic, 2 egg white, 1/4 cup bread crumbs, and 1/2 tablespoon dried basil. Form into 2 patties. Heat 3 tablespoons canola oil in a non-stick skillet, brown patties until golden brown, about 3-4 minutes each side. Serve with light tartar sauce.
Take 1 flank steak and marinate as follows: 1 bottle teriyaki sauce, 1 lime
(juice of,) 1 cup apple juice. Marinate flank steak for 4-6 hours, grill 5
minutes, turn and grill on other side for 5-6 minutes. This will make the steak
turn out medium, if you like it medium-well or well done, add a few minutes to
each side. Watch out, the natural sugars will tend to make it burn quickly, so
you may have to turn it several times. I like to add any type of frozen
stir-fried vegetables to complete the meal.
Lean proteins are the main source of amino acids in the diet. To learn more about amino acids and the role that protein plays, check out the nutrition section in my book, "Become the Journey: A Transformation Guide."
 | All fish and shellfish (cold water fish are generally preferred to double as a source of healthy fats) |
| Buffalo |
| Chicken breast |
| Cottage cheese (use full fat unless watching calories, as there are healthy fats such as conjugated linoleic acid in dairy fat) |
| Eggs (whole eggs from free range or grain-fed chickens contain healthier fats in the yolk) |
| Lamb (leaner cuts or in moderation) |
| Lean beef (10% fat or less - steam and drain excess fat for best results) |
| Ostrich - tip: this meat should be seared on the outside and remain rare or medium rare on the inside or it may be too tough |
| Protein powders |
| Turkey breast |
| Venison |
Carbohydrates are not the evil they have been made out to be. There are certainly "good carbs" and "bad carbs." The classification relates more to a combination of factors than any single criteria. These carbohydrates are on our "good" list:
| All natural (no sugar-added) applesauce |
| Apples |
| Artichokes |
| Avocados - these double as healthy fats |
| Baked potato (red is better than white) |
| Bananas |
| Beets |
| Black beans - doubles as an excellent source of protein and fiber |
| Blackberries |
| Blueberries |
| Brown rice - wild rice is best! |
| Buckwheat |
| Carrots |
| Cherries |
| Chickpeas - another excellent source of protein and fiber as well |
| Corn |
| Farina |
| French beans |
| Grapefruit |
| Grapes |
| Green peas |
| Groats |
| Kidney beans |
| Kiwi |
| Leeks |
| Lemons |
| Lentils - one of nature's "perfect" foods, known as "pulse" in the bible |
| Lima beans |
| Limes |
| Mangos |
| Navy beans |
| Oats - old-fashioned, slow-cook variety |
| Okra |
| Oranges |
| Parsnip |
| Peaches |
| Pearled barley |
| Pears |
| Pinto beans - watch the canned variety, as those are high in sodium |
| Plain whole yogurt - excellent source of protein, carbs, and healthy fats - add frozen fruit and let sit overnight to create your own "fruit" style |
| Plums |
| Pumpkin - the seeds rate as a healthy fat |
| Quinoa |
| Raspberries |
| Rye |
| Soy yogurt |
| Squash |
| Strawberries |
| Sweet potato |
| Tangerines |
| Turnips |
| Wheat |
| Whole bread |
Fats have received a bad reputation lately, when they are an important part of the diet. I typically consume at least one portion of fats for every 45 pounds of weight - a portion being around a tablespoon of liquid, or 1/8 - 1/4 cups or 1 - 2 ounces of seeds or cheese. The fats I consider healthy include:
| Almond butter |
| Almond oil |
| Almonds |
| Butter - yes, just plain whole fat butter. When used in moderation, I believe this is perfectly fine |
| Canola oil |
| Cheese |
| Macadamia nuts |
| Olive oil |
| All natural peanut butter |
| Peanut oil |
| Peanuts |
| Pecans |
| Pistachio nuts |
| Pumpkin and squash seeds |
| Safflower kernels |
| Sunflower butter |
| Sunflower seed |
| Walnuts |
I consider vegetables to be one of the most underrated components of a healthy diet. Not only do these supply incredible amounts of nutrients, they are rich with water and can help with hydration and contain various chemicals that have been shown to fight cancer and other illnesses. Most importantly, they provide fiber and are tough for the body to process, so they may actually raise the metabolism and aid the body with burning fat. I place no restrictions on these vegetables in my nutrition plans, and consume as much of these as possible along with two to four servings of fruit each day.
| Amaranth leaves |
| Arugula |
| Asparagus |
| Bamboo shoots |
| Bean sprouts |
| Beet greens |
| Bell peppers |
| Borage |
| Broccoli |
| Brussels sprouts |
| Cabbage |
| Cardoon |
| Carrots (raw) |
| Cauliflower |
| Celery |
| Chicory |
| Chives |
| Collard greens |
| Cowpeas |
| Cucumber |
| Dandelion greens |
| Eggplant |
| Fennel |
| Garlic |
| Ginger root |
| Gourd |
| Green beans |
| Jalapeño peppers |
| Kale |
| Lamb's quarters |
| Lettuce |
| Mushrooms |
| Mustard greens |
| Onions |
| Parsley |
| Peppers |
| Radishes |
| Radicchio |
| Scallop squash |
| Snap beans |
| Snow peas |
| Spinach |
| Spaghetti squash |
| Summer squash |
| Zucchini |
| Taro leaves |
| Tomatoes |
| Turnip greens |
| Watercress |
by Jeremy Likness
Zucchini Parmesan
Makes: 8 servings
Ingredients:
1-1/2 tablespoons olive oil
2 garlic cloves, minced
1-1/2 tablespoons Italian seasoning
7 tomatoes, wedged
4 cups zucchini, sliced
3 cups non/low fat mozzarella cheese, shredded
3 tablespoons non/low fat Parmesan cheese, grated
Directions:
Heat oil in a nonstick skillet over medium heat.
Add garlic and herbs and sauté for 1 minute.
Add tomatoes and sauté an additional 4 minutes.
Add zucchini and simmer 3 minutes.
Drain excess liquid from skillet.
Stir in half the mozzarella and half the Parmesan.
Place mixture in a baking dish coated with nonstick cooking spray (nonfat) and top with remaining cheese.
Bake at 400 degrees F for 10-15 minutes.
Nutritional Information:
Serving size: 1 cup
Calories: 245
Fat: 4.5 g
Cholesterol: 2 mg
Protein: 25 g
Carbohydrates: 30 g
Fiber: 9 g
Sodium: 645 mg
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6 Ounces Sprouted Wheatberries
6 Handfuls of Wild or Organic Dandelion Greens
1 Ounce Ginger Root
Put 3-day sprouted wheatberries through juicer. Put ginger through juicer. Put greens through juicer. Pour juice into large glass. This drink is electrical - quite a jolt!
4 Ounces Macadamias
4 Ounces Almonds
4 Ounces Pistachios
4 Ounces Raisins
Mix all together in a bag (powerful combo!).
1 Young Coconut (Juice and Pulp)
1 Large Avocado
2 Handfuls Wild or Organic Greens
Drain coconut juice into a Vita-Mix. Crack coconut in half, scoop out jelly-like pulp into Vita-Mix. Discard coconut husk. Discard pit and skin of avocado and put avocado pulp into Vita-Mix. Add two handfuls of greens. Blend to desired consistency. Drink 30 minutes after work-out for best results.
Chicken Fajitas
This recipe comes from our book World of Flavours - 80 delicious recipes proving that you can enjoy exotic tasty dishes from all over the world - and still lose weight.
A popular Mexican dish, fajitas are quick and easy to make [but allow time to marinate the chicken]. Soft tortillas are now available in most supermarkets.
Serves: 4
Ingredients
10oz chicken breast fillets, boned and skinned
Juice of 1 lime
1 tsp dried oregano
1 tsp dried coriander
Fry Light
2 large onions, thinly sliced
1 red pepper, deseeded and cut into strips
1 green pepper, deseeded and cut into strips
1 garlic clove, crushed
1 red or green chili, deseeded and finely chopped
Salt and freshly ground black pepper
4 x 28g/1oz soft tortillas [14 Sins]
4 tbsp very low fat natural yogurt
2 tbsp chopped coriander leaves
Lime wedges to serve
For the salsa
2 garlic cloves, roasted in their skins in the oven
3 tomatoes, skinned, deseeded and chopped
half red onion, finely chopped
1 red chili, deseeded and chopped
2 tblspns chopped coriander leaves
Juice of half a lime
Method
1. Cut the chicken fillets into thin strips and put them in a bowl. Pour the lime juice and herbs over the top. Cover and chill in the
refrigerator for at least 30 minutes. Mix the salsa ingredients together in a small bowl, cover and set aside.
2. Spray a heavy frying pan or cast iron grill pan with a little Fry Light and heat it until really hot. Add the chicken strips to the pan and cook them, turning
frequently, over a high heat, until they are cooked and golden brown. Remove and keep warm.
3. Add the onions, peppers, garlic and chili to the pan and cook quickly over high heat, tossing them occasionally, until they are tender and slightly charred. Remove, season with salt and pepper, keep warm.
4. Warm the tortillas and divide the cooked chicken and vegetables between them. Top with a spoonful of yogurt and some chopped coriander, and then roll up. Serve with lime wedges and salsa.
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Green Juice
3 Handfuls Kale
1 Cucumber
3 Handfuls Spinach
3 Stalks Celery
2 Handfuls Parsley
Put all foods into Champion or G.P. juicer.
Applenut Salad
1 Head Red Leaf Lettuce
1 Cup Sunflower Sprouts
1 Diced Apple
½ Cup Chopped Walnuts
1 Cup Grapes
Make a bed of lettuce and sprouts. Put apple, walnuts, and grapes on top of bed.
Blue Cream
2 Manzano Bananas
2 Cherimoyas
1 Cup Blueberries
Peel bananas and discard peels. Peel cherimoyas and discard peels and seeds. Put bananas, cherimoyas, and blueberries into Vita-Mix blender.
(from The Raw Gourmet ©1999 Nomi Shannon (Alive Books)
3 tablespoons flax seeds, ground
6 tablespoons water
1 cup carrot pulp
1 cup sunflower seeds, ground
1/2 cup finely minced celery
6 tablespoons finely minced onion (or more to taste)
2 tablespoons finely minced parsley
2 tablespoons finely minced red pepper
2 teaspoons liquid amino’s
Use an electric coffee grinder to finely grind the flax seeds and the sunflower seeds. The carrot pulp is what is left over after you juice carrots. If you don’t own a juicer yet, ask for carrot pulp at a juice bar.
In a blender, blend the ground flax seed and water, immediately pour mixture into a bowl and set aside. Rinse the blender container out immediately. In a medium size bowl, thoroughly stir together carrot pulp, ground sunflower seeds, celery, onion, parsley, red pepper and liquid amino’s. Add the flax seed mixture and mix thoroughly. Add more water if necessary to make the consistency to form patties. Form into six 1/2 inch thick patties. Dehydrate for 4-8 hours, or leave in sun until warm, or place in warm oven for 10-15 minutes. Makes 6 patties.
10-7-01
Serves 4
135 cal & 9g fat per serving
6 medium free-range eggs
50g Quark
1 tbsp chopped fresh parsley
Crack eggs into microwave-proof bowl and beat well with whisk. Add Quark and continue to beat until well mixed. Season well.
Cook mixture in microwave on full power for 90 seconds, beat the mixture and then cook for a further 90 seconds. Remove from oven, beat well again and fold in parsley. Serve.
2 Large Apples
2 Cups Soaked Almonds
2 Ounces Raisins
Soak almonds in distilled water for 12 hours. Put soaked almonds through a Champion or Green Power Juicer, using the blank plate. This will make almond butter. Cut apples into quarters. Remove and discard seeds. Spread almond butter on apples, cover with raisins. Great snack.
3-4 Handfuls Wild or Organic Greens
2 Large Avocados
30-40 Olives
4 tsp. Extra-Virgin Cold-Pressed Olive Oil
1 Medium Orange
Discard pits of olives, pits and skins of avocados, and orange peel. Make a bed of wild or organic greens and/or herbs, add avocado fruit, olives, olive oil, and add juice of the orange to taste. Greens and fats are your body-builders. Powerful salad!
5 Ounces Wheatgrass Juice
1 Young Coconut* (Juice Only)
Put wheatgrass through Miracle Wheatgrass Juicer until you have 5 ounces of juice. Pour into large glass. Add juice from young coconut.
*Young Coconuts are best but any coconut will work
The most exciting thing that has happened to me since I wrote The Raw Gourmet is the discovery of the Saladacco-(its new name is the Spiral Slicer). This inexpensive manual kitchen gadget does a great job making attractive slices, but the best thing that it does is turn simple hard vegetables like zucchini, carrots, parsnips, yams into raw veggie angel hair pasta!
A few turns of the handle and you have a bowl full of the most wonderful pasta, ready to have a delicious sauce poured over it! Just try the following pasta recipe and you will see what I mean-this is a gadget that you will want to use 2 or 3 times a week- the taste of the veggie is so fantastic, even people who never liked zucchini before are loving it as a pasta. What a great way to wow your traditional food friends and family.
For pasta- When making pasta as a side course with other dishes allow 1/2 a medium zucchini per person. When making the pasta as a main course, allow 1 whole zucchini per person. Make the pasta, then pour the Pesto sauce over it and toss together to mix well. On the serving plate or on each individual plate - spoon a generous amount of pomodoro or marinara sauce right in the middle of the pasta. If you don’t own the Spiral Slicer then make julienne strips either by hand or with a mandoline.
4 lb. (1.75kg) chicken
1 pint (600ml) boiling chicken stock
2 tbsp reduced calorie mayonnaise
3 teaspoon of lemon juice
salt and freshly ground black pepper
2 teaspoons of curry powder
4 tablespoons of Quark or low fat fromage frais
half a teaspoon of tomato puree (negligible)
2 teaspoons of reduced sugar apricot jam, sieved
watercress sprigs, for garnish
Wipe the chicken and season with lemon juice, salt and pepper. Place in a steamer and cover with a tight fitting lid. Steam over the stock for one and a half hours, checking the liquid level and adding more stock if necessary. Allow the chicken to get cold.
Mix together all the remaining ingredients to make a sauce
Take the meat off the chicken bones and mix with the sauce, reserving a little of the sauce
Arrange the chicken on the center of a serving dish and coat with the remaining sauce
Do not add fromage frais to the recipe while cooking
4 Large Avocados
1 Medium Red Onion
3 Red Jalapeno Peppers
1 Head Red Cabbage
2 Yellow Limes
Discard pits and skins of avocados. Put avocado fruits into a large bowl. Discard seeds of jalapeno peppers. Dice peppers and put into bowl. Dice onion and put into bowl. Mix ingredients (this is your filler). Spoon out filler into unbroken red cabbage leaves, squeeze lime juice onto filler, and wrap each leaf around filler to create "raw burritos."
By Jeff Galterio
Teriyaki beef and orange skewers
Serves 4
SW plan: 2.5 sins/serving on red
WW plan: 4.5 points/serving
454g lean beef steak
2 medium oranges
1 clove garlic
4 tbsp dark soy sauce
1 tbsp dry sherry
1 level tbsp clear honey
1 tsp sesame oil
2 spring onions
Soak 8 bamboo skewers in warm water. Meanwhile, trim any visible fat from steak, slice into long thin strips and place in shallow dish.
Cut the top and bottom off each orange and slice of skin and pith. Holding the orange over the beef dish, cut out each portion of flesh from the orange segments (you'll need a very sharp knife for this) allowing juice and segments to fall in the dish. Peel and crush the garlic and mix into the beef with the soy sauce, sherry, honey and oil. Thread the beef and the orange segments onto the skewers.
Cover the ends of the skewers with foil and cook under a medium grill for 3-4 minutes each side, brushing with reserved juices to prevent drying. Trim and shred spring onions and sprinkle over skewers for the last minute of grilling.
Strain remaining juices into small pan, bring to boil and simmer for 1-2 minutes until syrupy. Serve 2 skewers per portion drizzled with syrup.
First appeared in SW magazine (sometime last year!)
1 lb minced lamb (as lean as possible)
3 tsp dried mint
2 tsp cumin
1 tsp no-added-sugar mint sauce
1-2 cloves garlic, crushed
1 tsp onion salt (or half a minced onion)
seasoning
Mix all ingredients together in a food processor. Flatten out into burgers and refrigerate for 30 minutes.
Either cook under a hot grill, turning regularly; in a griddle pan or in the oven at 180*c, testing regularly until cooked.
Cooking time will depend on size and thickness of burgers.
Another great recipe from Steve's cookbook.
Here's a quick and easy meal suggestion which you can take anywhere. It contains around 25gms of Carbs, 7 gms of fat and 40gms of protein. This is how its done, buy some mountain bread from the supermarket ( its very thin like a pita bread and has very low carbs). While you are there buy some Continental cheese ( its like cottage cheese but more solid and contains high protein 17gms and low fat).
You will also need a little peanut butter and some chopped chicken pieces . OK, lay two pieces of the mountain bread on top of each other and spread one end with the continental cheese, about half of the bread. The other half spread with a thin layer of peanut butter. Now place the chicken pieces on the cheese end in a strip so that you can roll up the whole thing like a kebab. Don’t put too much chicken in or it will be to hard to roll.
After rolling the bread wrap tightly in glad wrap and store in the fridge until ready to eat. Hey, it sounds a little strange but it tastes great. I also like to warm them up in the microwave for 2-3 minutes this way the cheese melts and tastes beautiful.
Birthday Cake
Ingredients:
1 cup of water
1 tsp baking soda
1 cup of sugar
1 tsp salt
1 cup of brown sugar Lemon juice
4 Large eggs Nuts
1 Bottle Vodka
2 cups of dried fruit
Sample the vodka to check quality. Take a large bowl,check the vodka again. To be sure it is the highest quality, pour one level cup and drink.
Repeat.
Turn on the electric mixer. Beat one cup of butter in a large fluffy bowl.
Add one teaspoon of sugar. Beat again. At this point it's best to make
sure the vodka is still OK. Try another cup .... just in case turn off the
mixeer.
Break 2 eggs and add to the bowl and chuck in the cup of dried fruit.
Pick fruit off floor.
Mix on the turner.
If the fried druit gets stuck in the beater pry it loose with a screwscriver.
Sample the vodka to check for tonsisticity.
Next, sift two cups of salt. Or something. Who giveshz a shit.
Check the vodka.
Now shift the lemon juice and strain your nuts.
Add one table.
Add a spoon of sugar, or something. Whatever you can find.
Greash the oven and piss in the fridge.
Turn the cake tin 360 degrees and try not to fall over.
Don't forget to beat off the turner.
Finally, throw the bowl through the window, finish the vodka and kick the cat.
Fall into bed.
Happy Birthday!
Deena Berry 12/27/01
Put 20 ounces of water in blender.
Add 8 ounces of cream to blender.
Add contents of the Frozen Dessert Treat Mix.
Add 1 tbsp. of pure orange extract.
Add 5 drops of yellow food coloring.
Add 2 drops of red food coloring.
Directions: Blend for 45 seconds. Pour into a freezer-safe container and freeze for nine hours.
To serve: put in microwave on high for 1.5 minutes and enjoy.
12/03/01
Hot and Spicy Chicken. Serves
4.
1lb onions finely chopped 2 cloves garlic crushed
Fry light 8oz canned tomatoes
2 level tablespoons tomato puree
1 level tablespoon paprika
4 chicken portions skinned
Fry onion and garlic and Fry light in a large saucepan very gently for about 15 mins.
Add tomatoes, tomato puree, and seasoning.
Add the chicken and coat thoroughly in the sauce.
Put lid on pan and simmer gently for 45 mins. or until chicken is cooked.
(You may need to add a little water if sauce is too thick)
12/03/01
Holiday seasons are filled with fun, friends, family, and too much food that can leave us stuck with unwanted pounds. Planning some holiday eating strategies is the key to a trimmer season.
Use chicken broth or buttered flavored Pam for basting the turkey instead of butter.
Select skinless white meat over dark meat with skin and beware of most gravies and juices (that’s where the fat hides).
You can always cut sugar by 1/3 and fat by ½ in all of your recipes with out a taste change.
Do a recipe makeover and use fat free butters, mayonnaise, yogurt, cream cheese, sour cream, skim milk, an dressings in entrees and appetizers.
11/03/01
All things in moderation. How many times have you heard that old saw? Well, some foods pack such a nutritional wallop, you can throw caution to the wind and eat to your heart’s and body’s content, according to a report form the University of Arkansas. You need to eat a wide variety of fruits and vegetables, since there are literally thousands of food compounds that may be protective of your health, says Luke Howard, associate professor of food science at the University of Arkansas. That protection often comes in the form of antioxidants found in the pigments of fruits and vegetables. The rule of thumb is the more vibrant the color of the fruit of veggie, the higher its antioxidant level. Howard recommends that following fruits and vegetables as powerhouse produce. When possible, eat them fresh in season.
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Berries. Blueberries, blackberries and strawberries contain anthocyanins, which may help reduce your risk of cancer. They also contain ellagic acid, which helps in cancer prevention, and are great sources of vitamin C. |
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Broccoli. It’s one of the vegetables in the cruciferous family, which also includes cabbage, kale, and cauliflower. Broccoli contains cancer preventive compounds and is a good source of vitamin C and beta-carotene. Cruciferous veggies help lower cholesterol and maintain a healthy immune system. |
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Carrots. Great source of beta-carotene an alpha-carotene, a compound that can help prevent cellular damage. |
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Onions. Contain sulfur compounds, which help lower cholesterol and keep your immune system healthy. Onions (especially yellow and red) also contain the pigment quercetin, which protects against heart disease. |
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Peppers. Contain Compounds called capsaicinoids, which give peppers their spicy flavors. They’re also a good source of vitamin C. |
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Spinach. Contains lutein, which helps maintain healthy vision, and folic acid, which helps prevent birth defects such as spina bifida. |
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Tomatoes. Contain vitamin C and lycopene, which helps prevent prostate cancer. |
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Watermelon. Contains lots of lycopene, too. |
Boise Family By Eileen Nechas 11/01/01
How should an athlete's diet differ from a non-athlete's?
An athlete's diet should differ from a non-athlete's in one major way--athletes need fuel for training and competition, as well as daily living," observes Christine Rosenbloom, Ph.D., R.D., associate professor of nutrition at Georgia State University, where she also works with the intercollegiate athletes. "Food is fuel for an athlete, but most athletes overlook the fuel they put in their tanks."
Protein, fat, and carbohydrates are your body's fuel (energy). Not all foods provide the same fuel mixture. Just as race cars need a gasoline with a high octane rating, athletes need food with a high carbohydrate rating. "I tell my athletes that they have the bodies of expensive race cars but they often run them on an empty tank or cheap gas," comments Rosenbloom.
Calories
A teenage athlete (especially someone who is still growing), will have higher calorie needs than at any other time in his or her life. Calorie needs also depend on the type of sport you play and your training program. An average teenage girl who is moderately active and still growing needs about 2,200 calories a day, while a small 15-year-old girl whose growth is complete would need about 1,800 calories or less. Teenage boys have especially high calorie needs; an active teenage boy at the peak of his growth might need 4,000 calories a day.
The amount of calories burned in exercise also varies. Preseason practice for the cross country or football team might burn 500 or more calories a day, while in-season practice for baseball or softball is not as calorie intensive. The following formula can help determine calorie needs:
Maintenance Calories = Resting Metabolic Rate (RMR) + Calories for Daily Activity + Exercise Calories
RMR = Current Body Weight X 10
Daily Activity = RMR X 50 percent
Exercise Calories* = Calories Burned per Week ÷ 7
Carbohydrates
Carbohydrates are the best fuel for athletes because they take less oxygen to burn than protein or fat. You'll be able to exercise harder, both during training and competition, when you eat enough carbohydrates.
As John Ivy, professor of Kinesiology and Health at the University of Texas, explains, "A high carbohydrate diet allows you to train harder by rebuilding your carbohydrate stores and decreasing your recovery time." Your training diet is particularly important because if you can train harder, you can achieve higher levels of performance during competition.
Everyone should get 50 to 60 percent of their calories from carbohydrates. As an athlete, you need even more: 60 to 70 percent of your calories, or 3 to 5 grams of carbohydrate per pound of body weight. If you are an endurance athlete, your carbohydrate needs could be as high as 70 to 90 percent of your calories.
Skipping meals will deplete your carbohydrate stores and drain your energy. Similarly, if you fill up on a lot of high-fat and high-protein foods instead of carbohydrates, you won't have the energy to train and compete at your best.
Protein
Protein is involved in growth, maintenance, and repair of body tissues. While it also provides energy, unlike carbohydrates, it is an expensive and wasteful fuel. It is expensive because in order to be used as fuel, protein must first be converted to carbohydrate or fat, which requires energy and produces toxins. You lose water to flush out the toxins, which can lead to dehydration--a hazard for athletes. It is wasteful because converting protein for fuel means it is not being used for its primary role: growth, maintenance, and repair of your body.
Since athletes' bodies take a little more wear and tear, your protein needs are slightly higher than a non-athlete's. And, if you are involved in a muscle building program you need more protein to make muscle. For endurance athletes, protein serves as a "spare fuel tank," backing up carbohydrates as a fuel source. Nancy Clark, M.S., R.D., a nationally known sports nutritionist and author of Nancy Clark's Newly Revised Sports Nutrition Guidebook, recommends that a growing athlete consume 0.9 grams of protein per pound of body weight.
On the one hand, most Americans eat more than enough protein to cover the extra needs due to exercise and growth, consuming two to three times the recommended amount. On the other hand, athletes who omit meat and dairy products or eat certain types of vegetarian diets may not meet their protein needs By eating 3 to 4 servings from the Meat Group and 2 to 3 servings from the Milk Group, you can meet your protein needs for any type of sport.
Fat
While most athletes have come to view fat as bad, you should recognize that it is an essential nutrient and plays several vital roles:
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makes skin and body oils |
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regulates your body by forming hormones |
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insulates and pads internal organs |
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carries fat-soluble vitamins throughout the body |
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helps repair damaged tissue and fight infections |
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provides a source of energy |
Fats are the way your body stores up energy. Think of fat as a storage tank: you want to have enough stored fuel, but a loaded-down tank will cost you speed and power.
Athletes need about the same amount of fat as non-athletes. But since athletes need more calories, and should make up their extra calories from carbohydrates, the recommended percentage of calories from fat is less (20 to 25 percent for athletes versus 20 to 30 percent for non-athletes). For example, a non-athlete and an athlete might both eat 600 calories from fat, but the non-athlete eats 2,000 while the athlete eats 3,000 total calories--carbohydrates and protein should make up the extra 1,000 calories for the athlete.
Fluids and Electrolytes
Athletes need to drink extra fluids and electrolytes to keep their bodies cool. An average adult should drink 2 quarts (8 to 10 glasses) of fluid a day. Your fluid needs might be double or even triple that amount when you work out for more than an hour in the heat. Even on cool days and shorter workouts, you still need to drink more than non-athletes.
Vitamins and Minerals
Your need for many B vitamins increases when you burn more energy. The B vitamins that help your body burn carbohydrates are found in grain foods, and the ones that help process proteins are found in meat and dairy products. So, you can "kill two birds with one stone" by eating more of these foods to meet your increased energy needs.
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