Part 1 - Proper daily nutrition is essential for athletes, as their bodies are stressed. The most effective way to achieve this is by focusing on the five main food groups—fruits, vegetables, protein, grains, and dairy. These groups are not just a part of your diet but the foundation of a healthy lifestyle.
These groups are the foundation of a healthy diet, each contributing vital nutrients. Once these fundamental habits are in place, a registered dietitian can provide expert guidance and support, helping you fine-tune your diet based on your unique individual needs.
Meal planning and quantities depend on many factors. Male vs. Female, age, height, weight, body type, and output for an easy, moderate, or hard training day. Below is a list of healthy choices and how to balance your meals.
Carbohydrates: Fruit, Oatmeal, Starchy vegetables, sweet/white potatoes, squash), Non-starchy vegetables (broccoli, leafy greens, Whole grain bread or crackers, High-fiber, non-sugary cereals, Quinoa, Brown or wild rice.
Proteins: Whole eggs (white and yolk), Greek yogurt, Milk, String cheese, Lean red meats, Fish, Poultry.
Healthy Fats: Avocado, peanut butter, nuts and seeds, olive or canola oil, hummus, and flax seed(add to baking or cooking).
Good nutrition is not a rigid set of rules but a flexible and individualized approach that can be tailored to your taste preferences and lifestyle. By listening to your body’s response, you can adjust your strategy as necessary, giving you the power to make informed dietary choices.
This means understanding how different foods affect your performance and well-being and being able to make choices that support your athletic goals. As often as possible, choose foods listed below to build carbohydrates, protein, and healthy fat into your meal or snack.
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