Quick Tips—Nutrition
- Need a boost? Eat more fruits, vegetables and grain products to give you energy without feeling weighed down. These foods are full of complex carbohydrates and other goodies such as vitamins, minerals and fiber, plus they're low in fat. Diet experts suggest getting around 60% of your energy fuel from complex carbohydrates.
- Health authorities recommend that you consume 30% or less of your total daily calories from fat, with 10% or less of those calories from saturated fat. The 30% refers to your total fat intake over time, not single foods or meals.
- One pound equals 3,500 calories. To lose one pound, you need to burn 3,500 calories more calories than you consume. Moderate aerobic exercise such as brisk walking, running, stair climbing or Nordic skiing burns fat and calories most effectively.
- Cook vegetables in the microwave to better retain vitamins and minerals. This method requires very little water, which, when boiled, robs vegetables of nutrients. Frozen vegetables only need 1-2 tablespoons of water. Fresh vegetables are best cooked in a covered microwave dish with 2 tablespoons of water. Cooking time varies: Zucchini and broccoli take as little as 2-4 minutes; potatoes and squash need up to 15 minutes. (Or, use a steamer on the stove. Be sure to remove vegetables before they become soft and discolored.)
- Eat dark green or orange fruits and vegetables such as apricots, broccoli, pumpkin, carrots, spinach and sweet potatoes. These provide your body with antioxidants, compounds which can help slow down or prevent some of the chronic health problems associated with aging. They are also possible cancer and infection fighters. Antioxidants include Vitamins A and C and E, along with minerals like zinc, copper and magnesium. Other sources of antioxidants include olive, peanut and canola oils, which contain Vitamin E.
- Before doing a fitness or outdoor activity, eat a small meal that's high in carbohydrates. The best time to eat is about 4 hours before the activity, but this can differ, depending on your digestion. During a race or other event, drink about a half-cup of water or sports drink every 15 minutes.
- After a race or workout, load up on carbohydrates within the first 2 hours. Muscles require more fuel right after a workout. Choose sports drinks, fruits, grains or whatever appeals to you. And make sure you replace the water you lost through perspiration.
- Snacking can be healthy! Try eating 5 or 6 small meals or snacks throughout the day, rather than 3 large meals. This is believed to better stimulate metabolism and burn more calories. Plus, small meals ensure that the body gets the fuel it needs throughout the day. Low-fat, high-carb snacks such as bagels, baked tortilla chips, fruits and vegetables provide a good source of energy and, when consumed in small amounts, don't add significant calories.
- Energy bars with high-carbohydrate, low-fat content are good sources of fuel during exercise because they are usually easily digested. Some bars list sugar or corn syrup as the first ingredient. For the healthiest bar, look for fruit or fruit juice as a sweetener and keep saturated fat down to 1 gram or less. Although fat does provide energy, it is not nearly as efficient as energy produced by carbohydrates when it comes to strenuous exercise.
- For each hour of exercise, eat one energy bar. This provides the carbohydrates you need to maintain energy. Most bars contain a combination of carbohydrates: complex (rice, oats, starch) and simple (dried fruit, brown-rice syrup or high-fructose corn syrup). Be sure to drink at least 12 ounces of water with each bar you eat to aid digestion and prevent stomach upset.
- For exercise lasting over an hour, try a sports drink to enhance performance. For shorter periods, your body has less need to replace its carbohydrates and salt, so water is fine. Most sports drinks are blends of carbohydrates (for energy) and electrolytes such as sodium and potassium (for maintaining fluid balance). Drinks that are too high in carbohydrates or electrolytes (such as soft drinks or fruit juices) will slow down fluid absorption into the body.
- Energy gels are highly concentrated carbohydrates that quickly replace your muscles' carbohydrate stores in the form of glycogen. One packet contains about 100 calories and approximately 25 grams of carbohydrates. You should drink water when eating sport gels to aid digestion and replace fluids that you are losing through sweating.
- For long workouts or competitions, try carrying a couple of packets of an energy gel, such as Clif Shot or Gu. They are digested quickly, raise blood glucose and make energy readily available for the muscles to use. They contain no fiber and almost no protein, so they are also easy on the stomach. Their consistency may take getting used to, but many athletes swear by their effectiveness for improving endurance and performance. (This applies to alpine climbing, backpacking and other endurance activities, too.)
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