Is your plate in shape?
Your daily food choices have a major impact on your body — how you look, feel and perform. Are you making wise decisions at each meal to fuel your exercise and promote overall health?
As athletes, nutrient-rich foods are what provide the fuel you need to be your best on and off the court. By focusing on making your meals mirror MyPlate recommendations — half your plate fruits and veggies, ¼ lean protein, ¼ grains, and a serving of low-fat or fat-free dairy — you can ensure you are getting the proper balance of fuel and nutrients to support athletic performance.
When it comes to choosing what to eat, nutrition is important, but flavor is likely the real motivator. So, how do we make healthy food choices that also taste good?
March is National Nutrition Month, an annual nutrition education campaign that focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The 2014 campaign encourages everyone to “Enjoy the Taste of Eating Right” — factoring in the importance of both taste and nutrition.
To maximize flavor and nutrition, try some of these tips…
- Before School Breakfast:
- Make oatmeal in the morning creamier by mixing it with milk instead of water. Then add your favorite mix-ins such as brown sugar or honey, raisins, nuts, peanut butter and jelly, or fresh fruit. Or try this popular Creamy Harvest Oatmeal with Apple Cinnamon Yogurt.
- Enjoy the benefit of yogurt without the added sugar by using fresh or canned fruit to sweeten plain yogurt.
- Snacking Worth Packing
- Nutrient-rich vegetables with a creamy homemade dip is always a tasty choice. This Tzatziki Sauce can be used as a dip for kebabs pitas, and vegetables that you pack from home.
- Make sandwiches on whole-grain bread with lean roast beef, ham, turkey or chicken. Add a slice of cheese and sliced vegetables plus avocado for added nutrition and flavor.
- Smoothies are full of flavor and a great way to get a number of key nutrients. Use this guide for crafting your next smoothie – a great post-exercise “snack.”
- Dynamite Dinners:
- When shopping for grains, experiment with different whole grains, such as wild rice, quinoa and amaranth. They tend to have more robust flavors. Try these grains in soups, stews or as a side dish.
- When eating at a salad bar, top salads with chopped nuts for added crunch or a sprinkle of cheese for extra flavor.
- Does your family eat chili, burritos, tacos or baked potatoes? Try plain Greek yogurt in place of sour cream.
What about those foods that taste delicious, but are less healthy options? All foods can be part of a balanced diet, as long as they are enjoyed in moderation. Eat smaller portions of your favorite foods – try a mini dessert such as these mini ice cream sandwiches, or split a cookie with a friend (and enjoy it with a glass of nutrient-rich milk). Like to eat out? Many fast food restaurants offer mini versions of popular menu items in addition to new, more nutritious options. Limit how often you eat fast food, but if you find yourself there, look for items such as salads, smoothies and yogurt parfaits, and don’t forget about MyPlate guide for eating.
Choosing nutrient-rich foods is easier when you enjoy the foods you eat. Get your plate in shape and fuel your body for athletic success by choosing foods that are both tasty and nutritious.
Athletes can train harder and perform better with proper nutrition. Visit this site to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
