Splash - March/April 2013 - (Page 12)
By Jill Castle, MS, RD
by Alicia Kendig
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.
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.
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
1 cup skim milk
½ cup canned pumpkin puree
½ cup chunky natural applesauce, or small apple, skinned and diced
2 tablespoons canola oil
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.
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
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
Swim Briefs/Justin Case
Top Ten Tweets/Point-Counterpoint
Strength & Conditioning
Keys to Success
NCAA Championships Preview
Hanging With Schmitty
The Perfect Fit
2012 Top Ten Lists - LCM
Swim Nut Zeke
Best Race Ever
Getting To Know
America’s Swim Team Athletes
Splash - March/April 2013