Splash - March / April 2011 - (Page 12)

staRtinG BLoCKs NuTRITIoN EATING FOR YOUR FUtURe By Kathleen Woolf, PhD, RD A s an athlete, healthy eating prepares your body for upcoming practice and competition. Dietary choices also affect your future performances as a high school, collegiate, elite or master’s athlete. Making healthy choices today can help improve tomorrow. Similarly, your performance may slip by failing to maintain these healthy choices. What is a healthy eating pattern? Here are some tips to help you prepare for your academic and personal future: • Increase fruit and vegetable intake. Make half your plate fruits and vegetables. • Shift your intake to a more plant based-diet. The more color (e.g., dark green, red, orange, purple) and variety (e.g., leafy greens, strawberries, sweet potatoes, egg plant), the better. • Consume more whole grains (more than 1/2 your intake of carbs), which are better sources of fiber and other nutrients. Examples of whole grains include brown rice, oatmeal and whole wheat bread. Look for the word “whole” on the package and in the ingredient list. • Choose fat-free or low-fat dairy products when selecting milk, yogurt or cheese; if you prefer soy beverages, choose fat-free or low-fat options. • Keep saturated (full-fat dairy products and fatty meats and poultry) and trans fat (processed cookies, cakes and chips) intakes to a minimum. • Drink more water rather than soda or other sugary drinks. Use sports drinks appropriately during practice and competition. Re-hydrate with water during exercise/practice lasting less than 60 minutes. Use a sports drink only when your exercise/practice lasts more than an hour. • Decrease time spent watching television and playing computer games to 1 to 2 hours per day. Keep the television turned off during meal times. • Consume a variety of nutrient-rich and tasty snacks throughout the day. Make meal and snack times fun and enjoyable. By focusing on these tips, you will prepare your body for optimal performance and health for today and the future. Kathleen Woolf, PhD, RD is a registered dietitian and a member of the American Dietetic Association, the Sports, Cardiovascular and Wellness Nutrition Dietetic Practice Group, and the American College of Sports Medicine. manGO bean QUinOa saLaD By Alicia Kendig t his cold salad is a quick and easy way to get a number of servings of your fruits and vegetables in one meal. Do you get the 10 servings of fruit and vegetables that’s recommended for any athlete? Most of the ingredients are available year-round, with the exception of a good mango. Mangos should be soft to the touch, and are often redish/yellow when ripe. The addition of cooked quinoa adds not only fiber from the whole grain, but an extra boost of protein for muscle repairing and building. The bright colors of this dish from the red onion, cucumber, tomato, mango, and bell peppers are an indication of its rich antioxidant content. Most antioxidants are in water soluble vitamins, which means that your body uses them and flushes out the leftovers on a daily basis. For this reason, daily intakes of Vitamin C (found in mangoes), Vitamin A (found in bell peppers) and flavonoids (from ginger root and red onion) all help to maintain the strength, integrity and health of your body. INGREDIENts (Makes 4 servings) 1 bell pepper chopped (red, orange or yellow) ½ medium cucumber, chopped ½ medium tomato, chopped ½ small red onion, minced (no more than ½ cup) 1 ripe mango, diced (may use frozen chopped mango) ½ large avocado, cubed ½ lime, halved ¾ cup black beans, rinsed ¾ cup edamame beans, shelled and frozen 1 inch piece fresh ginger root 4 cups cooked quinoa Mix peppers, cucumber, tomato, onion and mango in a medium bowl. Squeeze some lime juice over the avocado (to prevent browning), then add to the bowl. Squeeze the other half of the lime over the bowl. Add beans to the bowl. Grate and then squeeze juices of the ginger over the mixture. Serve immediately or up to one day after prep. *Serve with 1 cup cooked quinoa. ¼ dry quinoa will make 1 cup cooked. 12 SPLASH • March/April 2011

Table of Contents for the Digital Edition of Splash - March / April 2011

Splash - March / April 2011
Contents
Mailbag
Mike Gustafson
Swim Briefs/sound Waves
Grand Prix/justin Case
Technique
Nutrition
Strength & Conditioning
Your Photo
Training With
Athletic Foodie
Keys to Success
Why College Swimming?
So You Want to Swim in College?
2011 NCAA Preview
Top Ten Lists - Long Course Meters
Interactive
Getting to Know
Swim Nut Zeke
On the Ipod
Zone Athlete

Splash - March / April 2011

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