Splash - March/April 2013 - (Page 12)

STARTING BLOCKS NUTRITION navigating Food FREEDOM In College By Jill Castle, MS, RD Apple PUMPKIN Pancakes by Alicia Kendig t I magine standing in a self-service food line with unlimited portions and endless food options. Now, try to pick a well-balanced, healthy meal – one that will match the needs for a grueling workout. Not so easy. The food freedom experienced in college (deciding what, how much and when one eats) can lead to nutrition mistakes, such as eating too many unhealthy foods or not eating enough for the demands of swimming. But swimmers don’t have to be worried about nutrition! First, focus on the fuel sources needed most: carbohydrate and protein. Then, use healthy fats to round out meals. Last, strike a healthy balance between nutrient-rich foods and unhealthy indulgences like sweets, fried food and late night eating. When choosing food, think about these tips: Go for the Whole Grain: Whole grains are energy- and nutrient-rich starches, and perfect for exercising muscles. Choose whole-wheat pastas, breads and cereals, brown rice, quinoa, oatmeal and other grains. Try to add a whole grain item to each meal. DRY INGREDIENTS: 1 1/4 cups all-purpose flour (can substitute half flour with whole wheat flour) 2 tablespoons sugar 2 teaspoons baking powder 1 teaspoon cinnamon ½ teaspoon ground ginger ½ teaspoon salt; 1/8 teaspoon nutmeg; and a pinch of ground cloves. RECIPE his is a perfect lazy morning recipe to start the weekend off right. Typical pancake recipes use oils as the liquid base, but this one substitutes nutrient-rich fruit purées to add moisture to the batter. One-hundred percent pumpkin can be substituted for half the amount of oil or fat called for in many recipes, and adds a natural sweetness without the added empty calories. Pumpkin is packed full of beta carotene and other antioxidants. The addition of apples adds texture to the pancakes and another kind of natural sweetness. A pancake breakfast can be packed with both energy and health-boosting vitamins and minerals. Enjoy! be a Pro with Protein: Grab a quality source of protein each time WET INGREDIENTS: 1 cup skim milk ½ cup canned pumpkin puree ½ cup chunky natural applesauce, or small apple, skinned and diced 2 tablespoons canola oil 1 egg DIRECTIONS: Fold mixture into dry ingredients, do not over-mix. Batter should be lumpy. Spray nonstick spray on a skillet over medium heat; pour in 1/4 cup batter for each pancake. Heat pancakes about 3 minutes per side. Makes 8 to 10 small pancakes. 12 SPLASH • March/April 2013 veggie up: Load up on crisp, fresh greens and colorful veggies from the salad bar. Don’t forget starchy vegetables such as corn, peas and potatoes! Fruit in a Pinch: Grab a piece of fruit to keep in the backpack for a mid-day snack attack. Add 100% fruit juice to breakfast. you eat. Add beans to salad or tacos; choose leaner cuts of meat like chicken or lean ground beef; grab low-fat dairy products such as yogurt or chocolate milk; opt for hard-boiled eggs on the go; and pair nut butters or hummus with fruit or raw veggies for a snack. be Careful with Fats: Don’t let fried foods claim your diet. High in unhealthy fats, these foods can derail the overall health quality of your diet if chosen too often. Instead, choose baked potato or lightly buttered popcorn in lieu of fries or chips, and choose healthy fats such as olive oil and nuts. Indulge on special occasions: Eating too many sweets, fried foods or eating late at night can leave swimmers sluggish and missing important nutrients for training and competition. Keep these foods to special occasions rather than a mainstay of the diet. Jill Castle, MS, RD is a registered dietitian and child nutrition expert. She is the co-author of the upcoming book, Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School (2013), and creator of Just The Right Byte, a child and family nutrition blog. She lives with her husband and four children (two swimmers!) in New Canaan, CT. Want to contact Jill? Email her at Jill@JillCastle.com.

Table of Contents for the Digital Edition of Splash - March/April 2013

Splash - March/April 2013
Table of Contents
Mike Gustafson
Swim Briefs/Justin Case
Top Ten Tweets/Point-Counterpoint
Technique
Nutrition
Strength & Conditioning
Mental Tips
Training With
Keys to Success
Your Photo
Athletic Foodie
Book Reviews
NCAA Championships Preview
Hanging With Schmitty
The Perfect Fit
2012 Top Ten Lists - LCM
Interactive
Swim Nut Zeke
Best Race Ever
Getting To Know
America’s Swim Team Athletes

Splash - March/April 2013

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