Athlete’s Checklist: NEDA Girls Basketball Do you: ________________________________________________________________________ __Miss breakfast daily? __Skip meals/snacks regularly ? __Lack adequate food & fluids for daily energy PLUS training needs? __Constantly feel fatigued or low on energy ? __Sweat heavily during workouts and competition? __Have a history of iron deficiency or anemia? __Find it difficult getting through workouts? __Crave or binge on chocolate and high fat snack foods? __Experience sudden weight loss or gain? __Feel dizzy and lightheaded during training? __Label all foods as either “good” or “bad” ? __Get colds/flu easily and is slow to recover? __Ever have one or more bone fractures? __ Not get regular menstrual periods? __Get overuse injuries frequently? __Exercise over and above your usual training program? __Have inconsistent performance in training & competition? __Follow a vegetarian diet with poor advice? __Avoid major food groups ( ie. Meat, Milk, Grains)? __Have fat phoebia? (afraid to eat any fats) __Follow an unbalanced diet ( high protein, low carbohydrate ie. The Zone, Atkins Diet South Beach etc. __Wonder whether you need supplements or the latest ergogenic aid? If you check one of more of the above on the checklist it would be appropriate to set up a nutrition assessment with a Susie Langley MS, RD, CSSD 2008 [email protected]1
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Athlete’s Checklist: NEDA Girls Basketball
Do you:__________________________________________________________________________Miss breakfast daily?__Skip meals/snacks regularly ?__Lack adequate food & fluids for daily energy PLUS training needs?__Constantly feel fatigued or low on energy ?__Sweat heavily during workouts and competition?__Have a history of iron deficiency or anemia?__Find it difficult getting through workouts?__Crave or binge on chocolate and high fat snack foods?__Experience sudden weight loss or gain? __Feel dizzy and lightheaded during training?__Label all foods as either “good” or “bad” ?__Get colds/flu easily and is slow to recover? __Ever have one or more bone fractures?__ Not get regular menstrual periods?__Get overuse injuries frequently?__Exercise over and above your usual training program?__Have inconsistent performance in training & competition?__Follow a vegetarian diet with poor advice?__Avoid major food groups ( ie. Meat, Milk, Grains)?__Have fat phoebia? (afraid to eat any fats) __Follow an unbalanced diet ( high protein, low carbohydrate ie. The Zone, Atkins Diet South Beach etc. __Wonder whether you need supplements or the latest ergogenic aid?
If you check one of more of the above on the checklist it would be appropriate to set up a nutrition assessment with a Registered Dietitian (RD)/sports nutritionist. Ask your coach to help you set up a visit.Susie Langley MS, RD, CSSD an official service provider to the Canadian Sport Centre Ontario. [email protected]
Nutrition Checklist: Training & Competition NEDA-Remember, small things that DO count. ALWAYS BE PREPARED. Attention to detail and foresight leads to EXCELLENCE-Do not rely on fate when it comes to food and fluids. Plan ahead. Pack your sport bag.-Here are some STRATEGIES to make sure your Nutrition Basics are down to a science!
1. FLUIDSDrink plenty of fluids in the two days leading up to your first game. Check urine colour to assure you are well-hydrated (ie. clear or lemonade colour means well hydrated; and apple juice/cider colour means dehydrated). Water: Carry at least 1-2 litres with you in your sport bag. Label water bottle.Milk/Alternatives: Aim for 3-4 servings per day. (for bones, muscle contraction, nerve conduction)Juice: Choose 100% fruit juice. This is best taken after games – but can be consumed at least 2-3 hours before a game to avoid stomach discomfort (juices are higher in sugar than sport drinks and may cause cramping). If you don’t have sport drink dilute fruit juice one:one with water. Carry a bottle of 100% juice if you like for quick recovery immediately after the game (first 30 min). Sport Drink: Carry at least one bottle (500-750 ml) in your sport bag. Can be used before, during and after a game or practice. If you are feeling fatigued and have not had a high carb snack before practice or competition, then you will need to use the sport drink during the event. This prevents low blood sugar and a slump in performance.AVOID high energy drinks: Red Bull, SoBee, Rock Star etc.
PACK TWO SPORT BOTTLES (WATER & SPORT DRINK – LABEL WITH YOUR NAME ON THEM FOR QUICK ACCESS. Avoid colds/flu in winter months.COACH: PLAN FOR FLUID BREAKS ABOUT EVERY 20 MINUTES IF ENVIRONMENT IS HOT AND HUMID. CALL OUT: “FLUID BREAK”.
2. MEALS & SNACKS before Training and CompetitionMeal timing and spacing for one and two game days. See Handout.Basically the meals and snacks need to be: HIGHER IN CARBS (potato, rice, pasta, whole grain breads &cereals, fruit, veggies, milk, yogurt and legumes (baked beans, chick peas, lentils, minestrone and pea soup). LOW/MODERATE IN PROTEIN (lean meat, chicken, fish –NOT deep Fried, NO gravies or rich sauces). MILK, FORTIFIED SOY DRInK and YOGURT (look for “active cultures” on the label). This will keep the friendly bacteria in your intestines –may PROTECT against infections. FIBRE --NOT too high in fibre before games. VEGGIES: Try cooked, veggies or a small salad. Not too much dressing. Watch foods that produce more GAS (cabbage, onions, garlic, cauliflower, brussel sprouts, cabbage, broccoli and legumes– before games). FRUIT: Choose easy to digest fresh fruit or applesauce, canned peaches or fruit cocktail. STRESS slows digestion, so you do NOT want greasy, gas-forming foods or carbonated drinks – this may cause more gas, bloating and nausea.
3. REST & RELAXATIONMake sure to get enough rest and sleep. Playing several games over several days can lead to exhaustion right before the FINAL GAME -- if you do not eat enough carbs or drink enough fluids -- within a balanced diet EVERY DAY. WAIT until the Big COMPETITION IS OVER before you indulging in high sugar snacks, pastries, chocolate bars or pop. DO choose some salty snacks to help replace lost sodium via sweat (salsa, ketchup, soy sauce, pretzels, pizza, spaghetti sauce etc).
4. RECOVERY REPLACE FLUIDS ( at least 3 cups = 750 ml) right away after practice or games. REPLACE MUSCLE GLYCOGEN- get carbs in fluids (sports drink, fruit juice, chocolate/white milk, yogurt, fruit smoothie, frozen yogurt AND foods (granola bars, high carb energy bars, fruit, breads or cereal) REPAIR MUSCLE FIBRES (milk/choc milk, yogurt, energy bar with both protein and carbs). Later you will probably relax and have a balanced meal. REST. If you are really dehydrated or used up all your muscle fuel – it will take time to replace fluids and muscle glycogen. KEEP FRUITS, BREADS, CEREAL, GRANOLA BARS, YOGURT, MILK --IF YOU HAVE A SMALL REFRIGERATOR IN YOUR ROOM.
SELF-CONFIDENCE AND FOCUS RELY ON GOOD NUTRITION AND FUELLING AT REGULAR INTERVALS OVER THE DAY – PLAN AHEAD (SPORTS BAG).BEING WELL FUELLED LEADS TO MORE POSITIVE SELF TALK, FEELINGS OF CONFIDENCE AND A WINNING ATTITUDE. POOR FUELLING LEADS TO LOW BLOOD SUGAR, DEHYDRATION, FUZZY THINKING, FATIGUE AND INABILITY TO PRESS HARD ON THE COURT.
Nutrition Myths 1. Body weight is the same as body fat False. The scales can not tell you how much muscle and
and how much body fat you have. Weighing yourself everyday often only measures fluid or water balance changes.
2. Eating low fat foods will guarantee low body fat Not necessarily. Low fat foods do not always satisfy your appetite causing you to eat more so you may also gain weight. It takes 3500 Calories/week to make one pound of body fat. That’s about 500 extra calories per day than your body needs. Eating some peanut butter, cheese or regular salad dressing will not immediately be stored as fat – if you are not eating too much. All foods can fit. It’s how often and how much of the ice cream, cookies, chips and pop that makes the difference in your weight.
3. Carbohydrates are “fattening” Not really. If you eat too much of any food (carbs, protein or fat)you will gain body fat. Many of the current high protein, low carb “fad” diets mislead athletes into thinking they will lose weight easily. You can lose weight but the wrong kind of weight – water, muscle and maybe some fat. When you go off the diet you gain back water, more fat and last of all protein -- important muscle tissue for strength and endurance. Losing muscle can delay growth and development and can slow down your metabolic rate --- making it harder to maintain a healthy body weight. That’s why you often hear “ diets don’t work”. It’s true. Dieting, can make you fat in the long run. Eating carbo-rich foods with starch and fibre keep you skating smarter and longer without fatigue. Carbs are in: breads, cereals, rice, pasta, potatoes, milk products, fruits & veg..
4. A high protein diet is the best way to loose weight False. High protein, low carbs diets that are too low in calories can still cause you to lose muscle (see answer to #3) and water. This leads to dehydration, fatigue and possibly injury during training/performance.. Without carbs to fuel your brain and muscles, protein has to be used for energy –instead of for building and repair. Athletes who balance protein with carbohydrates are stronger and can train harder and longer without injury. Also when carbs are left out, you will feel tired, moody or cranky --- and may start to crave and binge on sweets, chips and fries. This is because carbohydrate (not protein) is the main fuel for your brain and your muscles. Protein helps to build and maintain muscle, but must have carbohydrates to do this.
5. My bones will be OK if I take a calcium supplement False. You need enough calories, protein, fat, vitamins and minerals like calcium and vitamin D to keep strong bones and prevent fractures. If your weight is too low and you are very active, a calcium pill will not be enough.
Check with your MD and Registered Dietitian (RD) for advice. Try to get 3-4 servings from milk products daily (or fortified soy drink). Research shows that lower fat dairy products can help you keep a leaner body.
6. Skipping breakfast/meals will help lose weight Not necessarily. Breakfast-skippers often overeat at night. If they are not making smart choices they can actually gain weight. Start eating earlier in the day to “rev up” your metabolism—Breakfast like a king, lunch like a prince and supper like a pauper. Young growing athletes/dancers also need to have healthy snacks between meals to meet their energy needs during this important time in their life.
7. Athletes don’t need to drink much fluids
During physical performance you will be losing fluids via sweat. Keep a water bottle or electrolyte drink handy and sip as often as you can to prevent dehydration, fatigue and decreased performance. Drink fluids before, during and after training/performance. Try a flavoured sport drink with electrolytes (sodium, potassium) to help you hydrate your body completely. They can be used before, during and after performance. Ask a Registered Dietitian/sports nutritionist for more advice.
8. Leaving out major foods groups doesn’t matter False. Each of the four food groups have different key nutrients, so leaving out even one can mean poor nutrition –which could then affect your performance. Milk/products (calcium, D, protein, B12 ); Grains (energy, B vitamins, fibre, folic acid, iron); Vegetables & fruit (vitamins, minerals, antioxidants & fibre) and Meats/alternatives (B vitamins, iron, zinc, B12).
9. Soda pop, colas, chocolate & chips are “bad” for me These are “other foods” on the Canada’s Food Guide to Healthy Eating. They can be use “now and then” since they do not contain any significant vitamins and minerals. Simple sugars can cause energy slumps if consumed without healthy snacks or meals. If you train hard and eat a well- balanced diet, these “other” foods can be enjoyed in moderation – not instead of meals and healthy snacks. Eating “other” foods on a regular basis may mean extra “empty” calories, weight gain, POOR nutrition and POOR performance.
10. Missing a meal, snack or fluids won’t hurt my performance. False. Fuelling your body with the right foods and fluids will provide energy
to get through an early morning or afternoon training session and help you to train at your optimum level. If you are going to strive to do your best you must fuel your body to get the best performance. Eating no food can cause low blood sugar and a feeling of dizziness, lack of concentration and fatigue. Choose smart snacks and fluids –spaced throughout the day so you never run out of fuel. Smart snacking is crucial to an athlete.
Canada's Guidelines for Healthy Eating· Enjoy a VARIETY of foods.· Emphasize cereals, breads, other grain products, vegetables and fruits.· Choose low-fat dairy products, lean meats & foods prepared with little fat.· Achieve and maintain a healthy body weight by enjoying regular physical
activity and healthy eating.· Use caffeine, alcohol and salt in moderation
Basic Fuels for Energy & performance: Carbohydrates, Protein and Fat
Per cent of total calories Carbohydrate Protein Fat ________________________________________________________________________Canada's Guidelines 55% 12-15% 30% or lessWomen’s Basketball 55-60% 15-18% 20-30%**suggested ranges
How Much Do you need ? _______________________________________________________________________Food Group Number of Servings per day*
18 + yrs_______________________________________________________________________Grains 12 –16+Vegetables 4-6+Fruits 4-8+Milk/products 3-4Meat & Alternatives 2-3 sv (total/day = 6-8 oz meat or equivalent)Others (fats/oils) 6 + (see exchange list for serving sizes)Avg energy intake 2100 - 3500 + Kcal/day_____________________________________________________________
*Use this table as a general guide. The number of servings will vary based on an individual's energy needs related to height, weight, age, gender and activity level (type, duration and intensity). Tall/large basketball players may need 4000+ Kcal/day.
Note: 2100 Kcal should be considered a baseline minimum for most growing adolescent female athletes.
When Energy Output exceeds Energy Intake early fatigue and inability to train at peak performance
higher risk for overuse injuries slowed metabolism
(less often) ( eat in small amounts more often )Butter Canola oil** Safflower oilLard Olive oil Sunflower oilBacon/fat Peanut oil Soybean oil**Milk fat* Avocados Corn oilPalm oil Peanuts Cottonseed
Coconut oil Others Flaxseeds/oil**Coco Butter Walnuts/oil**Hydrogenated Oils Fish & seafood**
*Milk or Butter Fat: Butter, whole/homo milk, cream, sour cream, cheese, ice cream and products containing these items. Saturated fats may raise blood cholesterol.Tropical oils - palm and coconut oil & coco butter are currently being replaced for example, with Canola oil. Tropical oil are naturally saturated fats. Trans Fatty Acids occur in vegetable oils that have been hydrogenated. For example, Becel margarine has NO trans fatty acids because of its special patented process. Therefore it is a heart healthy fat. Hydrogenated vegetable shortenings are the highest sources of trans fats and are commonly found in: french fries, chips, commercial cookies, pies, cakes and crackers. These fats will raise blood cholesterol quicker than if you ate an egg 2-3x/week. Saturated fats raise blood cholesterol more quickly than cholesterol itself. **Essential Fatty Acids: alpha-linolenic acid and linoleic. Must be supplied by diet.
1 serving of Fat = 4 grams How much do I need? 1 tsp soft margarine, oil, butter, mayo 7-10 fat servings/day (varies) 1 Tbsp oil/vinegar or regular dressing plus hidden fats normally in food from2 Tbsp reduced calorie dressing lean meats/alternatives & lower fat dairy1 Tbsp nuts/seeds or peanut butter “Other” foods often high in fat (trans fat)1 slice crisp bacon Avg adult Female = 65 g fat/day 1 Tbsp regular cream cheese (2 Tbsp lite) Avg adult Male = 80-90 g fat/day2 Tbsp regular sour cream (4 Tbsp lite) Very low fat diets are NOT recommended
-Fats make foods taste good! -Fats help to make you feel satisfied.-Fats provide fat soluble vitamins (A,D,E,K) and essential fats for good health.-Every cell in your body needs a little fat for its outer surface or cell membrane. -Fat also helps protect our nervous system forming a covering around our nerves.-Fats and sugars are part of “Other Foods” on the Food GuideIt is sometimes better to have a small amount of a real chocolate brownie than needing to eat a whole box of low-fat cookies just to feel satisfied (you eat more calories in the end)!
Nutrition Factors Relevant to Basketball· Basketball requires power, speed, agility and endurance. The greater the power
and speed, the greater the reliance on carbohydrate (primarily glycogen) for muscle fuel. Therefore the diet composition should be: 55-65 % Carbos 15-18% Protein 20-30 % Fat
· Without adequate calories, protein will be used up for energy rather than synthesizing new muscle tissue Thus there must be carbohydrate-rich foods (grains/starches, fruits, veggies, milk/products and legumes) also present in the daily diet to spare the protein to do its job of building and repair.
· Dehydration contributes to fatigue and risk for injury Conditioned players have a lower sweat rate, less risk of injury and are able to reload muscle glycogen more efficiently.
· At 2% dehydration players can experience a 6-7% decrease in performance. ie. If you weigh 170 lbs that’s a 3.4 lb sweat loss. That means you should drink at least 10 cups (1.5 L) of fluid. Key: Try not to lose more than 2-3 lbs sweat in a game. Follow strict Fluid Schedule. Have fluids available at all times. One gulp of fluid = 1 ounce. Half a cup = 4 oz = 4 gulps every 15 minutes.
· Many games played during the season can easily lead to overtraining – fatigue,
weakness and increased risk of illness. The KEY to minimize the impact of heavy training is to eat a high carbohydrate, moderate protein and fat diet every day to avoid progressive depletion of liver and muscle glycogen levels and eventually poor endurance and performance.
· Basketball games typically last 2-3 hours.
Normal blood sugar is necessary for mental function. The brain exclusively needs glucose to function. Muscles also need to be constantly refueled with carbohydrate.Key: Carbs are used for muscle fuel (glycogen). Proteins (meat, chicken, fish, eggs, milk, cheese, yogurt and soy) is needed to build and repair muscles. High protein diets will not replace glycogen and the athletes will feel fatigued, hungry and at increased risk for injury.
· Half-time fluids (and sometimes solid food such as oranges, energy bars and sport drinks) are appropriate for some athletes --to keep a constant source of energy and avoid energy slumps, fatigue and loss of concentrationSolid food is usually not encouraged during active play because digestion will divert blood to the stomach, away from the working muscles where it is needed.
· Opportunity to rest during the game is necessary. Every player should have their own fluid bottle. When the team is on the offense, make sure to refuel with an appropriate sport drink.
· Late night games need smarter recovery food choices vs “pizza and pop/beer”.
After the game: first hydrate with cool water, sports drinks, juice or maybe occasional soft drinks. Then go for the smart food choices (high complex carb, less fat and moderate (not large) amounts of protein. Alcohol is illegal for underage/young athletes.
· Sleeping in and missing breakfast is a common pitfall of fatigued athletes or
rookies -- and can cause an energy slump and decrease in performance when it counts the most. Do not skip or miss meals.
Missing one meal out of the day could also mean you will not be able to gain lean body mass very quickly, despite all the “reps” in the gym. You need 500 extra calories per day to build a pound of lean muscle per week.
Typical Week Day of Training: NEDA GirlsThe following weekly menu outlines choices that should meet a range of individual needs.It is important to pay attention to pre- and post-workout fluids and snacks to stay well fuelled.Taller, more active female athletes will need more food and fluids than this menu.6:00-6:15 AM 1-2 cups water (250-500 ml)
Pre W/O (1x/week): 1 banana and yogurt 6:45-7:45 AM OR 250-500 ml sport drink
Breakfast 1 ½ -2 cups unsweetened cereal + 1 banana (1tsp sugar) + 1 cup milk (daily) OR 1-2 eggs + 2-3 slices whole wheat toast + 2-3 tsp Becel/butter & jam7:45-8:15 AM 1 cup (250 ml) orange juice or 100% fruit juice OR 1 orange 8:30-12:00 AM School
Water (250-500 ml) (Snack if allowed: cereal bar, fruit, munch mix)
Lunch (Bring from home) Sandwich: Some may need two sandwiches.12:00-12:30 AM 2 slice whole wheat bread OR 1 multigrain bagel/Kaiser roll
2-3 oz (1/2-3/4 cup) turkey, chicken, tuna, lean meat, ham, cheese1-2 handfuls carrots, celery, grape tomatoes, sweet pepper, broccoli, cauliflower etc. 1 apple OR 2 clementines2 tsp mayo/soft margarine/butter (for sandwich) 250 ml skim/1% white/chocolate milk OR fortified soy milk OR 250 ml 100% fruit juice (juice box) and Water
Snack Before practice: (sport bag packed with snacks)1:00-1:30 PM 2 cups (500 ml) cool water (Bus to gym) 1 energy/cereal bar + sport drink OR Fruit & Yogurt OR Munch mix
For more ideas: See Pre-game snack ideas
1:30-3:30 PM Basketball Practice (water and sport drink in sport bag)
Recovery Fluids: water and 100% fruit juice box (and ~½ cup Munch mix)Snack OR Sport drink and cereal bar OR 250-500 ml chocolate milk 1%3:30-4:30 PM Weight training OR body core exercises
Water or sport drink4:30-5:00 PM Bus back to billet family
Water or sport drink (if hungry: cereal bar or munch mix) Dinner 2-3 cups cooked pasta + ¾-1 cup spaghetti sauce with lean ground meat
5:00-6:30 PM 1-2 Tbsp grated parmesan cheese
OR 3-4 oz baked chicken/meat/fish + 1 ½ cups steamed rice, pasta or potato 2-3 cups mixed garden salad OR 1-1 ½ cups cooked mixed veggies2 Tbsp olive oil & vinegar dressing OR favourite salad dressing Fresh fruit OR fruit dessert250 ml milk OR 175 g 1% yogurtWater
Snack: 1-1 ½ cups cold cereal + milk/fortified soymilk OR 1-2 whole wheat toast , 1 Tbsp PB/jam + 1 cup milk
Female Athlete’s Tip: 2100 Kcal is the minimum calories to meet basal metabolic needs and key nutrients for most adolescent female athletes. Get your basic food groups first – then you can more easily avoid too many high fat, high sugar convenience/fast foods (candy, chips, fries, pop and commercial cakes/pastries).
How much fluid per day?Total fluid needs: 3-4 litres/day OR MOORE (if you are taller and sweat heavily):8-12 cups water + milk + 100% fruit juice + sport drink should = 3-4 Litres or more. Follow Fluid Schedule: 2 -3 cups (500-750 ml) water for every 1 lb of sweat lossTake a typical day and check yourself: weigh before and after a workout. Example: If you loose 2 lbs in the workout, then you will need to drink about 4-6 cups (1000-1500 ml) fluid to replace sweat losses for recovery. See handouts: Fluid Schedule Tips for Recovery carbs.
PRE-GAME SNACKS Pre-Game Snacks are very personal choices. Individuals have strong beliefs about what foods are easy to digest and will give them the most energy. In general, most elite athletes follow the high carbohydrate snack rule to store enough glycogen to get them through the third period. Sport drinks provide ready fuel that can spare glycogen stores needed to finish the "often intense final minutes or overtime".
#1 2 sl Toast, 1 Bagel OR English Muffin 2 Tbsp Jam/honey250-375 ml Low fat milk or 100% fruit juice
#5 1 cup Applesauce/sweetened2 sl Enriched White bread 1 tsp Margarine 2 Tbsp. Jam/jelly/honey
#6 Small Sandwich: 2 slices White or whole wheat bread1 oz/slice Turkey or lean ham
1 tsp Soft margarine/mayo/butter1 Lettuce leaf 10 oz Apple or cranberry juice
#7 1-2 cups Leftover spaghetti with sauce1 sl Italian bread
#8 2-4 sl French stick or Italian bread2-3 Tb Jam/jelly/honey
· Individuals will vary as to much food and fluids needed pre-game.· Try these snacks during regular training to see how comfortable they feel.· All these snacks can be eaten ~2 hours or more before game.
· Some of these ideas are intended for a late afternoon snack ~ 4 PM when there is practice game ~6:30-7:00 PM. Dinner can be eaten later.
Fluid Schedule: NEDA Basketball Time Fluid Intake Best Choice
Before Exercise2 hours before 2-3 cups (500-750 ml) cool water 1 hour before 1-2 cups (250-500 ml) cool water10-15 min. before 1-2 cups (250-500 ml) cool water
During Exercise Every 15-20 min. ½-1 cup (125-250 ml) cool water; dilutedof activity or more fruit juice (1:1) or
sport drinkAfter Exercise
For every pound 2 ½-3 cups (625 ml) cool water; 100%of sweat loss (20-24 oz) fruit juice or sport drink
1 cup = 8 oz = 250 ml· Sport drinks: choose those that are 6%- 8 % carbohydrate
Ie. Gatorade, PowerAde · Individuals may have special fluid needs. Ie. heavy sweaters need more fluids· Regular soda pop, is best advised only post-event due to high sugar content and
carbonation. While it may help replace muscle glycogen it is low in sodium & potassium and should be the exception, not the rule for fluid replacement. Diet drinks have no carbohydrates so they can slow muscle glycogen replacement.
· Alcoholic beverages can lead to more negative effects of dehydration and maydecrease performance in the next game.
· Young athletes or young team sports may use diluted fruit juices (1 part juice: 1 part water) before or during play. Post-game water and 100% fruit juices are OK.
· Young athletes will drinks more fluid if their favourite flavour is provided !This is important as children are more susceptible to heat injury. Adults need 2 litres of fluid/day from beverages and another litre from foods.1 litre = 4 cups 2 litres = 8 cups Daily Fluids Intake = water, milk, juice, sport drinksAthletes need 3-4 litres/day or more depending on the individual, sweat rate and environment.Caffeine & alcohol are not included due to their possible diuretic effect.Caffeine = coffee, tea, colas, sport drinks with caffeine, guarana, kola etc. may contribute to dehydration used in excess and may displace important milk/calcium.. Alcohol = beer, wine, spirits (gin, whiskey, rum, port, liqueurs, wine coolers, Spiked lemonades, certain energy drinks and vodka coolers. Can cause major dehydration. Athletes with eating disorders may also be at risk for alcohol addiction.
………………………………………………………………………………………………Orange Juice 11% 26 g 115 sucrose 2 473
fructoseglucose
Cola 11% 28 g 108 sucrose 10 3 (carbonated) high (caffeine) fructose
corn syrup________________________________________________________________________Fruit juice and cola have about twice as much simple sugar as a well-designed sports drink. Carbohydrate and electrolyte sports drinks stimulate the drive to drink and allow
for more complete hydration and glycogen replacement with their sodium, potassium and carbohydrate content.
Check carbohydrates for Recovery sheet for content of other fluids or foods. 250 ml = 1 cup (8 oz) Carb = carbohydrates sodium & potassium = electrolytes
Choose a sport drink that is 6-8% carbohydrate in solution such as Gatorade or Powerade. Notice in the table above that 100% fruit juice or a soft drink has about twice that amount of sugar as a sport drink and this can delay fluid absorption – leading to stomach upset, bloating and cramping during active play. Sip a cool sport drink during play, especially if you have not had a pre-game snack as it will help prevent low blood sugar and feeling fatigue, dizzy or light-headed during play. Always try a “new” sport drink during training – never in competition, so you know how you tolerate it.
Include salty foods and condiments in meals and snacks to replace sodium from sweat loss (table salt, mustard, ketchup, soy sauce, salsa, spaghetti sauce, pizza sauce, canned soups, pickles, cheese, salted pretzels, crackers etc.
Hydration Quiz:Post-event you need 1.5 grams of carb/Kg of body wt. to replace muscle glycogen My body weight is: ___ lbs divided by 2.2 = ____Kg X 1.5 = _____ g carb
-How much sport drink or orange juice would you need to drink to meet your quota?_______ ml of _________sport drink OR ______ml of orange juice
-If you drink 750 ml of a 6% sport drink, how much carbohydrate did you consume? Answer: ___grams
Home made sports drink recipe:2 cups orange juice + 2 cups water + ¼ tsp iodized table salt. This is about a 6% carbohydrate solution similar to a popular sports drink.No potassium needs to be added as orange juice is rich in potassium.
1. Get up early enough to eat and digest the meal. Eat 2-3 hours in advance of the game.2. Eat a well-balanced breakfast on a two-game day or you will fatigue early. 3. Make sure to eat enough Carbs to top up muscle glycogen (bread, cereal, fruit, milk). Too much protein may delay digestion and not provide enough muscle fuel/glycogen. Examples: (1) Scrambled/boiled/poached eggs and 2-4 slices of toast (or one bagel) with a little jam and milk or juice. If you drink one coffee use milk and one sugar. OR(2) Cereal and milk breakfast. Be sure to have enough. If only a small bowl with milk; add 1-2 slices toast + jam, banana and/or fruit juice. OR(3) 2-3 sl toast or one bagel with jam (small amount of peanut butter if desired), with milk/yogurt, fruit/fruit juice and water.
4. Pack Sport Bag in advance: Bring water bottle and sports drink bottle with you to the gym. LABEL with your name on it. Pack fruit, cereal/energy bars, munch mix typesnacks in sport bag for immediately post-game.
5. Once the game starts: take every opportunity in the game to drink fluids. If you have not eaten enough carbs prior to the game, use the sport drink to prevent low blood sugar and fatigue. When you feel fatigued, dizzy or light-headed, it could mean you are running out of fuel (muscle glycogen) and/or you are dehydrated. Drink about 2-4 gulps of sports drink. About 4 gulps = ½ cup (125 ml). Drink water as well or keep to the fluid schedule -- ½ -1 cup (125-250 ml) every 15-20 minutes of play.
6. After the first game. Re-hydration is key. Be sure to hydrate with fluids (water, sport drink or 100% fruit juice, chocolate milk) If you have about 2 hours before the next game follow Recovery Carbs handout.
7. If there is time for a meal before the next game, eat a small, easy-to-digest meal (mostly carbs, small amount of protein, low in fat). You are trying to replace muscle glycogen following the fluids you just drank. Allow for 2 hours to digest if at all possible. Examples: (1) pasta with tomato or meat sauce, milk/yogurt and fruit or fruit juice and/or easy-to- digest pudding (canned “pop top” vanilla or rice pudding) or low fat frozen yogurt.
(2) Baked chicken (no fried food) with steamed rice and cooked veggies (carrots, peas, green beans) plus applesauce and plain bread (white bread is OK here as you do not want much fibre in the pre-game meal). Avoid “spicy” foods unless you know you handle it well.
(3) Turkey, chicken beef, ham or tuna sub plus white/chocolate milk or water (if you have already had fruit juice post-game). Add fruit and/or a cereal bar to top up your glycogen stores if you are still hungry. These are better choice than high fat cookies.
8. Avoid all fried foods and higher fibre or higher fat foods such as fries, creamy coleslaw or high sugar iced tea, carbonated soda pop or high energy drinks (too high in sugar). Avoid high fat cold cuts (salami/pepperoni,sausage), commerical pies/pastries/chips and rich sauces, gravies or too much cheese.
9. Avoid drinking “iced” drinks with hot food --- it could cause cramping and gastric upset. Don’t Take Any Chances!
10. Second Game. If you have been able to fuel well before this game then you will need to drink a sport drink during the game. If you are too “hyped-up” or tired after the first game you may not be able to eat a lot of food. Do the best you can. DO NOT DELAY EATING OR DRINKING FLUIDS AFTER THE FIRST GAME --- OR YOU WILL BE AT HIGHER RISK FOR DEHYDRATION, EARLY FATIGUE & POOR PERFORMANCE.
AFTER YOU HAVE WON BOTH GAMES --- RELAX AND ENJOY ANOTHER HIGH CARB, MODERATE PROTEIN AND MODERATE FAT MEAL for recovery….GET PLENTY OF SLEEP -- TO PREPARE FOR THE NEXT TOURNAMENT DAY … ALL THE WHILE THINKING ABOUT VICTORY.
HERE’S TO YOUR GOOD HEALTH!!!Susie Langley M.S., RD, CSSD Sports Nutrition Consultant to NEDA.
Pre-Game and Post-Game Meals: NEDA Girls Basketball When there are two games per day recovery nutrition is crucial in the limited time between the end of the first game and the beginning of the second game. CARBOHYDRATES AND FLUIDS are the most important . Carbohydrates are the fuel of the brain (prevent low blood sugar) and muscles (glycogen). If you are feeling fatigued, dizzy or light headed during the game PLEASE use a familiar sport drink you have tested during training.
__________________________________________________________Time of Event Recommendations_____________________________________________________________________
Before 10:00 AM Regular dinner the night before: High carb,moderate protein, mod-low fat, low fibre (eg pasta with meat sauce, bread, salad/cook veg, fruit/dessert, milk/yogurt and water.
Small hi-carb snack at bedtime (optional)
About 2-3 hr before (6-7 AM) breakfast: High carb, mod-low protein, low fat, low fibre(eg. banana/orange juice, cereal/1% milk, toast/jam
Late AM, early PM Eat ~3 hours before the event: (~8:30-9:00 AM)~11:30 AM – ~1:30 PM Regular high carb, low-mod protein, low fat, low
fibre breakfast. Fluids (water, milk, juice)If transportation 1 ½-2 hr before event, thenboard bus/van by 9:30-10:00 AM.IMPORTANT: Carry hi carb snacks & fluids Sport Bag: 3-4 energy/cereal bars,Gatorade/sports drink (regular strength), fresh fruit, sandwich (if cooler/insulated bag), instant breakfast/Breakfast to Go or Boost. If you do not play until1:30 PM you should not eat too much solid foodafter 12:00 PM to allow for digestion. Check with coach/staff if lunch will be packed
to carry with you on transportation. FLUIDS: water, sports drink. No fruit juice, juice /drinks, colas/soft drinks or high energy drinks inthe hour before competition (may cause cramping).
__________________________________________________________________Time of Event Recommendations________________________________________________________________________
Mid PM Before 9:00 AM: Breakfast3:00-3:30 PM Regular high carb, mod protein, low fat, low fibre
with AMPLE FLUIDS. Drink!! Follow Fluid ScheduleCool water and sport drink. Sport drink will provided electrolytes lost in sweat.Do NOT rely on thirst– it is not accurate enough!
Light lunch OR moderate snack 2-3 hr before event:Plain turkey sandwich, fruit/juice, granola/cereal bar; OR bagel sandwich/Sub sandwich madewith 2 oz lean ham, chicken, turkey, lean meat,1-2 pieces fruit/fruit juice/sport drink andcookies/granola bars or frozen yogurt/fruit ice.
Late PM, early evening Regular Breakfast: high carb, mod protein, low fat 4:00 PM –7:30 PM Moderate lunch: chicken, rice, salad/veg, fruit
and/or fruit juice, milk/yogurt. Water. OR Pasta with meat sauce/chicken/seafoodsalad/cooked veg, fruit or juice, energy bar or cookies. Water.Snack: High carb, low fat, low fibre 2-3 hr before.Sport drink, energy bar/cereal, fresh fruit/juice,small amount peanut butter or cheese and crackersOR yogurt and banana OR fruit smoothie (not large).Tune in to your own hunger and specific needs. BUT carbohydrates & fluids are KEY for toppingup muscle glycogen and keep blood sugar stable.
Mid evening Regular Breakfast. See above.8:00-9:00 PM Regular Lunch. See above.
Dinner: eaten ~3-4 hours before game.~5:00 PM: High carb, low protein, low fat,low fibre, low spices. pasta, plain rice, potato (not greasy), breadRoast chicken or grilled/baked fish, lean meatCooked veg: carrot, green beans, peas OR small side salad (little dressing), fruit/juice, water.
Portable Snacks..On the GoCarbohydratesGrain/Products Fruit/JuicesFortified breakfast cereal Apple, orange, banana, kiwi Extra thin crispbread Applesauce Whole Wheat Pita Pop top fruit cocktail/peachesMulti-grain roll 100% fruit juice LF wheat crackers Raisins (mini box) Raisin bagel Dried apricots, cranberries (zip lock bag) Meusli bun Zip-top jam/jellyRice puddingChunk soups w noodles/potato Veggies/Juice Spaghetti, home made (thermos) Cherry tomatoes, carrots, celery, broccoli,Baked goods/Snacks cauliflower, sweet pepper, cuc, radish etc.LF Bran Muffin Tomato/V-8 juice (can/tetrapack)Fig newtons Vegetable soup (thermos/microwave ready) Rice cakes Garden salad (chilled/container) Plain popcorn Home-made trail mix Legumes (cooked dried beans, peas,lentils)Cookies: oatmeal, bran crunch, gingersnaps Kidney, black, baked, garbanzo beans, chili,Social teas, arrowroot, graham crackers, hummous, three-bean salad, tabouli, falafel, tofubiscotti, pirouette etc. soy products, (see Meat & Alternatives)Lite hot chocolate mix
ProteinsMilk/Products (also carbo source) Meat & Alternatives LF milk/choc milk (tetrapack) Tuna, salmon, chicken (3oz can)LF yogurt 0-2% MF Bean dips (pop top can)LF/reg mini-cheese (1 oz) Instant bean/lentil soup (carton)Pre-wrapped cheese slices (3/4 oz) Chili, home made (thermos)Instant Breakfast (pkg/can) Soy products/veggie dog (thermos)Essentials (tetra pack) Zip-top peanut butter Boost Sport (can) Tortilla Roll-up/turkey or hummus (chilled) Pop-top lite puddings peanut butter sandwich
FatsSoft margarine/butter (on bread)Oil & vinegar dressing (salad)Peanut butter (on crackers, bread, bananas, apples, celery, carrots—protein & healthy fat) Almonds, peanuts, walnuts, sunflower & sesame seeds (2-4 Tbsp or in Trail mix)Avocado/guacamole (sandwich/dip)Cream cheese (saturated fat, very little protein) High performance tip: choose snacks with carbohydrates and protein for more long-lasting energy. Even a little fat can help you feel more satisfied and less hungry.
1. Provides sufficient energy to avoid "playing hungry" To help prevent low blood sugar
2. Includes foods you believe will "make you win" To pacify your mind
3. High in Carb, Moderate Protein and Low Fat To fuel your muscles
4. Relatively low in Fibre, salt and spices- easy to digest To help settle your stomach and digest easily
5. Eaten well in advance of the event in an atmosphere that enhances psychological preparation for the game.
Three PRE-COMPETITION MEAL Suggestions#1 #2 #33 C. Cooked Pasta 1/1/2 - 2 cups Rice, steamed Sandwich:2-3 oz Baked/grilled Chicken 3 oz Baked white fish 12” Sub Roll 2 C. Tossed Garden Salad ½ cup cooked spinach 4 oz turkey or ham 1 Tb. Italian dressing ½ cup cooked carrots lettuce/tomato1-2 sl Bread 1 small dinner roll 250 ml 1% choc milk1 tsp Marg/butter (if desired) 1 tsp marg/butter/oil 1-2 oatmeal cookies250 ml Fruit juice or 1% milk 175 g 1% yogurt,vanilla 1 banana OR orange1 sv Fruit ¾ cup applsauceWATER WATER WATER
Athletes vary in their energy needs, taste preferences and how they digest certain foods. The above examples are not meant to be standard meals for every athlete. They only demonstrate a high carbohydrate, moderate protein and relatively low fat approach to healthy eating pre-game. The amount of food in this meal could be eaten about 3-4 hours ahead. A larger meal would be eaten 5-6 hours ahead. Meals consumed 6 hours ahead will generally have a pre-game snack that is high in complex carbos and low in fat (to top off muscle glycogen stores). Currently, solid food is usually not recommended in the hour immediately before the game because digestion diverts the blood to stomach away from the working muscles –and can cause cramping and gastrointestinal discomfort..
10-point Guide to Pre-event Eating: NEDA Girl’s Basketball
1. Eat or drink enough to eliminate hunger before and during a game.2. Include moderate portions of high-carbohydrate foods, which take less time to
digest. You can also “top up” the liver’s glycogen stores, which may have dropped overnight.
3. Do not eat foods high in fat or fibre; they take longer to digest and will not be much use as fuel during the day’s competition. Eat only small to moderate amounts of protein; too much protein makes the body work too hard to digest it, rather than placing you at peak energy.
4. Start drinking lots of water the day before a big game or event. Drink an 8-ounce glass or more with your pre-game meal. Follow fluid schedule before event.
5. Foods to avoid: Greasy hamburger, sausage, ribs, fried chicken and fish, highly marbled steak (small amounts of very lean is OK), fried foods (doughnuts, chips, fries, fried fish or chicken), fatty sauces (including gravy, mayo and many salad dressings), salty or spicy foods (may cause indigestion).
6. Suitable foods: Cereals (except high-fibre varieties), oatmeal, bread, toast, rolls, muffins, bagels, pancakes (go easy on the butter and opt for honey, syrup, jelly or fruit), fruit (fresh, cooked, dried or juice), cooked vegetables, pasta, rice, potatoes, low-fat milk, yogurt, small servings of chicken, fish, cottage cheese, or 2 boiled or poached eggs.
7. In any case, choose familiar foods you have consumed during training. Now is not the time to experiment.
8. Eat in a relaxed, comfortable setting. Nausea and digestive discomfort often derive from the environment and not the food.
9. Try to eat three to four hours before an event. If you must eat in the two-to-three-hour range, stick to meals of 500 to 600 calories.
10. Liquid meals are easily digested and might help any athletes who have problems with solid food before a game, or who need to eat closer than two hours before competition.
Susie Langley MS, RD,CSSD Adapted from: The Ottawa Citizen, Thursday, July 25, 1996, p.C10. Journalist: Bob Condor, The Chicago Tribune
Determine your carbohydrate needs for recovery :Calculate the grams of carbs you need immediately post-training or competition when training intensely or multiple games in one day orseveral days in sequence.My weight ____ lbs 2.2 = ___ Kg x 1-1.5 g carb = _____ grams of recovery carbs
Quick Tips for Recovery:The following can help you find some food ideas to help meet yourindividual carbohydrate needs.
~50 grams of carbohydrate:1 cup applesauce½ cup raisins750 ml Gatorade500 ml 100% fruit juice500 ml chocolate milk 1%1 slice bread, 4 tsp jam, 1 ½ cups skim milk1 cup spaghetti and ½ cup saucePowerbar or high carb energy bar 2 Nature valley roasted almond granola bars (30 g each)Beakfast bar (Vector or Special K) and 250 ml chocolate.white milkLarge banana and 250 ml choc milkSmoothie (banana, 125 ml yogurt, 125 ml milk, 125 ml orange juice)Yogurt, strawberries plus 2 Tbsp almonds
~100 grams of carbohydrate:1.5 litres Gatorade or Powerade2 cups applesauce (500 ml)Large apple, 1/3 cup raisins, 14 saltine crackersLarge bagel, 2 Tbsp jam, 250 ml skim/1%/2% milkPeanut butter sandwich, 250 ml choc milk, bananaChicken sandwich, 1 cup fruit cocktail, 250 ml cranberry cocktail Frozen fruit smoothie (750 ml), Powerbar or high carb energy bar Fruit flavoured soda pop (12 oz), 4-6 Fig Newton cookiesOatmeal cookies (4 medium), 500 ml choc milk
Post-Game Recovery Snacks & Fluids: Two Games per DayFollow Recovery Carbs sheet for immediate recovery (15-30 minute post-game):
Your ______Kg body weight x 1.0 to 1.5 g Carb = ________ g carbs are needed for recovery (replacing muscle glycogen). Choose fluids and easy to digest high carb foods in the amount you calculated above. Example: Let’s say you have only 2 hours between the last game and the next game. Here are some suggestions for you in the following examples. 80 Kg x 1.0 g carb = 80 g carb OR 80 Kg x 1.5 g carb = 120 g carb for recoveryRange: 80-120 g Carb needed for recovery of muscle glycogen.
Example #1:1 litre (4 cups) Gatorade = 60 g carb1 power bar = 43 g carb
103 g carbExample #2500 ml Chocolate milk 60 g Carb1 Vector bar 32 g carb
92 g carbExample #3:750 ml Powerade 60 g carb2 granola bars (2 oz) 30 g carb
90 g carbExample #4:16 oz bottle orange juice 60g carb1 bagel (3 oz) 45 g carb
105 g carbExample #5:Cheerios 2 cups 45 g carbMilk skim/1% 250 ml 12 g carbOrange juice 1 cup 30Banana 27 g carb
114 g carb Example #6:4 slices bread 60 g carb1 cup applesauce 60 g carb
120 g carbIf you have 2-3 hours you can probably digest a sandwich if you feel hungry and want some protein OR choose a small meal of chicken, turkey, lean ham or broiled white fish with steamed rice, potato (boiled/mashed) or pasta with small serving of cooked veggies (NOT gassy vegetables like broccoli, cabbage, cauliflower, onion or garlic).
High Performance Tips for Strength & Power: Muscle Gain
· Skipping breakfast or missing meals will not help you meet your weight gain goals.
· To build muscle and keep body fat low, you need adequate calories from complex carbs, protein and some fat in your meal plan. It takes an extra 500 kcal/day to gain 1 lbs of lean muscle per week.
· Getting enough rest is also important for muscles to hypertrophy between weight training sessions. Make sure adolescents have proper/safe advice.
· Weight gain supplements, amino acids, whey powders and creatine may not be what your body really needs first -- if your diet is poor.
· Follow a high carbohydrate, moderate protein, low to moderate fat diet to supply enough calories to meet training needs plus those for activities of daily living.
· Young, growing athletes will have higher energy and protein needs if they are just beginning to build up muscle mass.
· Athletes need less protein to maintain than to gain muscle mass.
· Strength Athletes: 1.2-1.7 grams protein/Kg body weight per day 70 Kg x 1.2 = 84 g per day 70 Kg x 1.7 = 119 g per day To get this amount of protein your diet should contain: Milk 3-4 sv Meat/Alt: 6-9 oz Grains: 12 sv Veg: 4 sv (24-32 g) (42-63 g) (36 g) (8 g) = 110-139 g protein
The diet should also contain fruit and fats (they do not contain protein). Check Canada’s Food Guide for serving sizes or ask a Registered Dietitian (RD) for advice.
Protein Content of Basic Foods: Estimating Your Protein Intake
Meat & Alternatives: 7 grams per Your weight:1 oz meat, fish or poultry ____Kg x 1.2 = ____Kg1 egg1 oz slice lean deli ham or luncheon meat ____Kg x 1.5 = ____gm pro1/4 cup tuna, chop chicken, ham etc1/2 cup baked beans, lentils, split peas, other legumes ____Kg x 1.6 = ____gm pro 2 Tbsp peanut butter24 walnut halves ____Kg x 1.7 = ____gm pro Veggie/Soy alternative (containing 7 g protein)
Dairy Products: 8 grams per Assure adequate high quality8 oz milk/ fortified soy milk protein from the Milk and1 cup yogurt/soy yogurt Meat/alternates food groups.1 oz cheese (except cream and other high fat types) Protein from Grains and Veg1/4 cup cottage cheese only will not assure adequate1 ½ -2 cups ice cream or LF frozen yogurt high quality protein for
growth, building & repair. Bread and Cereals: 3 grams per1 oz slice bread1 oz of bagel (ie. 3 oz bagel = 6 g) strength athlete: 1.6-1.7 g/Kg½ english muffin, half a 6" pita endurance atlete: 1.2-1.4 g/Kg1/2 cup potato, rice, pasta, bulgur, couscous ____lbs 2.2 = ____Kg3/4 cup dry, unsweet. cereal1/4 cup concentrated cereals (granola, meusli, all bran etc)1 muffin ( small-medium 2-3" diameter) Starchy Vegetables: 2 grams per1/2 cup potato, peas, corn, carrots, beets, winter squash, turnips parsnips, plantain, sweet potato, other starchy veg
Fruits, Other vegetables and Juices:Most contain only small amounts; varies, depending on amounts eaten.
Miscellaneous/Other:No protein in: butter, margarine, oils, sugar, candy, coffee, tonic and alcohol Small amounts protein: cakes, pies, cookies and other sweets
# servings Protein g/svGrains/Starches ____ x 3 = _____Milk products ____ x 8 = _____Meat/Alternatives ____ x 7 = _____Vegetables ____ x 2 = _____ ______ Total grams Protein ___ Kg BW = Total grams Protein ___ Kg BW = _____ g/Kg Are you getting enough ? ___ Yes ___NO
Why Diets Don’t Work : Myth: If I lose more weight, I will be faster, jump higher & be a more successful. Fact: Strong, well-fueled, highly trained, energetic athletes, will be more successful & injury free.· Low calorie diets also mean low intake of essential nutrients such as complex
carbohydrates, protein, iron, calcium, B vitamins and zinc.· Not enough calories and protein lead to lack of energy, slower growth and repair and
reduced size of muscles and bones.· Repeated yo-yo dieting can actually make you fatter and make it harder to lose
weight. This is because when you lose weight you also lose muscle. Having less muscle means less metabolically active tissue. Moreover, when weight is regained after dieting your body first regains water, then fat and lastly muscle tissue. All your vital organs are muscle tissue including heart, lungs, liver and kidneys -- as well as red and white blood cells, enzymes, hormones and antibodies -- not just the muscles in your arms and legs.
· When you diet, your body thinks it is being starved and goes into conservation mode slowing down your metabolism --burning calories more slowly and storing fat. This physical reaction to calorie restriction had evolutionary benefit for our ancestors where the food supply was not constant. Those who had larger body fat stores were the survivors.
· Dieting makes you feel deprived and depressed, often leading to overeating.· Diets that eliminate red meat or other iron-rich vegetables cereals and grains may
leave you feeling tired, irritable -- even anemic. If you are a strict vegetarian you may be a risk for iron deficiency anemia. Ask a Registered Dietitian to help plan iron -rich meals and snacks. Avoid any dietary risks that will decrease your training/performance.
· Failing to lose weight on a diet or regaining the weight you lost quickly through water loss (from following a low calorie/carbohydrate diet), can make you feel even worse about yourself than before.
· Diets can cause tension between you and your parents or friends.· Overeating may not be the cause of excess weight. One important factor is your
family genes. Take a look in the family album to see who you resemble most. · Very low calorie diets and/or overtraining can interfere with your menstrual periods. Lack of regular periods or getting your period late may interfere with bone health.· Very low calorie, low fat diets can give you dry skin and dull-looking hair. Diets that don’t provide enough nutrients can weaken your immune system and make you more likely to get colds and flu. · Skipping breakfast or meals on a regular basis, reduces your energy level and
subtracts from top physical and mental performance. Remember: Breakfast like a king!
Skipping or eating too little at meals or snacks will set you up to crave, binge or overeat later -- causing you to “blow your diet”. Forget dieting -- think healthy eating! A strong, energetic athlete not always the slimmest one wins in the long run ! adapted from: Mirror/Mirror US National Live Stock and Meat Board 1992
Young athletes come in many sizes and shapes. Their rapid growth and sexual development takes place at different ages and stages of growth. It’s often very hard for parents or caregivers to look on as their teen struggles with pressures to be attractive. It’s almost impossible not to criticize the way they eat, dress or wear their hair.
Pressuring young athletes to lose weight can be counterproductive-- lowering self-esteem and decreasing peak performance. Dieting can be harmful during periods of rapid growth. Elite female athletes who diet may be at increased risk for deficiencies such as calcium and iron -- increasing their risk for bone fractures and iron deficiency anemia ----especially if their are overtraining.
Taking responsibility for food choices is one of the many ways teens assert their independence. Some of the best ways you can help are by providing a variety of healthful foods at home and for “on the go”. Coaches, parents and caregivers can be role models for healthy heating, exercise and other lifestyle habits like smoking and drinking alcohol.
Here are some guidelines for fueling young athletes-· Let your teenager be responsible for what she and how much she eats.
· Foster self-esteem and self-confidence by recognizing accomplishments not related to body weight or size.
· Have fast, nutritious breakfast foods available or offer to prepare breakfast
· Encourage family meals but avoid stressful conversations at the table. Have a variety of healthful snack on hand (fresh fruit/juices, veggies/soups, fortified breakfast cereals, lower fat milk/yogurt/cheese, whole wheat bread/crackers, pretzels, lite popcorn).
· Discourage diets by setting an example yourself. Make eating well and regular physical activity a part of your lifestyle. Be a Good Role Model.
· Learn the signs of “eating disorders” ..... they often start with an innocent diet.
· Strive to be non-judgmental when talking about body shapes (your own and others).
· Be patient and positive -- keep the lines of communication open.
For extra ProteinMilk/AlternativesChocolate milkCheese stringsYogurt/YopInstant BreakfastBreakfast to GoBoostSkim milk powder
Meat & AlternativesPeanut butter or other nut butterscanned tuna and canned salmonvacuum packed tuna (foil bag for travel)Canned chicken, turkey or hamBeef stewCanned chilliBaked beansBlack bean dip (for chips)SardinesBeef jerkyDeli turkey/ham/roast beefRoasted/BQ “take out” whole Chicken
For extra Carbohydrate Cereal: Vector, Kashi Go Lean, Spoon size shredded wheat, GrapenutsOatmeal (packets) add boiling water Cream of wheat (packets) add boiling waterQuick cooking oats (bag) if have microwaveCereal bars Vector bars, Nutrigrain bars, Nature valley granola barsEnergy bars: Powerbar, Pria bar, Cliff bar etc Graham crackersWhole grain crackers (Brand name: GrainsFirst)Saltine crackersBread sticksPretzels, saltedBaked multigrain tortilla chipsMultigrain or whole wheat Bagels 100% whole wheat bread/rolls/pitaToaster waffles, if have toasterEnglish muffins, whole wheatHome made Munch Mix see recipe
# Food Group ExchangesBowl vegetarian vegetable soup (1 ½ cups) 2 vegHalf sandwich: 1 slice whole wheat bread 1 grain1 oz ham/turkey OR 1 hard boiled egg 1 meat/alt1-2 tsp marg/mayo/butter 1-2 fats
Cereal Mix with nuts/dry fruit ½ cup ½ grain, ½ fruit, 1-2 fats250 ml milk/100% juice/sport drink 1 milk OR 2 fruit
Smoothie:LF yogurt, 175 g carton 1 milkSkim milk, 125 ml ½ milkOrange juice, 125 ml 1 fruitBanana, half 1 fruit
Frozen Lean Cuisine (varies) 2 meat/alt, 2 starch, 1 vegVanilla yogurt 1%, 175 g 1 milk1 orange 1 fruit
2-3 egg omelette (Omega-3) 2-3 meat/altwith veggies (1/2 cup mushrooms, peppers) 1 veg2 -3slices toast + 1-2 tsp marg/butter 2-3 grains + 1-2 fats½ C. apple sauce OR one pce fresh fruit 1 fruit
Tofu (1 cup chunks) and 2 meat/altVeggie stir fry (2 cups) 2 veg1-2 cups steamed rice/noodles 2-4 grains/starch½ C. pineapple chunks OR 2 clemmentines 1 fruit
2-3 C. cooked Spaghetti/pasta 4-6 grains¾ C. lean meat & tomato sauce 2 meat + 1 veg2 T. parmesan cheese 1 meat/alt2 C. green salad 2 veg1-2 T.vinaigrette 1-2 fats½ cup fruit sorbet/Italian ice 1 fruit
Roast chicken/turkey breast 3-4 oz 3-4 meat/altMashed potato ½ -1 C. 1-2 starch2 T low-fat type gravy 1 fat½-1 C. green beans/carrots cooked 1-2 veg1 small piece of one-crust pie 1 “other”
Beef stir fry, steak, kabob or satay (3 oz cooked) 3 meat/altMedium baked potato or 1 cup rice 1 tsp butter 2 starch + 1 fatGarden salad/1 Tb. oil/vinegar dressing 2 veg + 1 fat1 cup fresh strawberries 1 fruit
Healthy Choices On the Run:Athletes are always “on the run” and need to stop and re-fuel no matter where they are. But, not to worry! Fast food choices can be healthy with a few smart strategies. Try not to opt for fast foods morning, noon and night. Don’t skip meals and get so hungry that you overload on excess fats and sugars from fries and high sugar drinks. Make sure to get 3 to 4 food groups in each meal or 2 to 3 food groups for each snack. Choose from Whole Grain/products, Milk/products or alternatives, Vegetables, Fruits, Meats/Alternatives and Other Foods (essential fats and occasional treats). This kind of fuelling allows your body to balance carbs, protein, some fat and key nutrients (B vitamins, calcium, vitamins A, D, E, iron, zinc) for top performance and quick recovery. And don’t forget fluids – especially water, lower fat milk/products, 100% fruit juice and appropriate use of sport drinks. The key is to “balance” the meal with veg, fruit, milk. Grill Chicken Sandwich, side salad, fruit/juice/skim milkChili, side salad, 1% choc Milk, appleGrill Chicken breast on Garden Salad, Roll, fruit/juiceQuarter pounder w/o cheese, Garden salad, fruit juiceVeggie burger, 100% orange juice, carrot sticksRoast beef Sub, skim milk/fruit juice/waterWarm grilled chicken salad, ½ pkg dsng, water/milk/juiceSlice Pizza, single cheese/veggie topping, side salad, fruit juicePork Souvlaki, whole wheat pita, 1% chocolate milk/fruit juiceShrimp/chicken/tofu stir fry on steamed rice, 1 medium orangeBeef & Broccoli stir fry, Rice or Noodles, fruit/juiceAsian style soup bowl, soba noodles, veggies (chicken/shrimp/tofu)Pasta/red sauce (seafood/chicken/lean ground beef), salad, fruit Tuna/turkey/ham/egg/salmon sandwich/WW bread, milk, fruit¼ chicken, baked potato/rice/Kaiser roll, side salad, fruit/juiceBean burrito, raw veggie sticks, 1% chocolate milkSmall Sub, milk, fruit OR 12” Sub, pint milk, fruitChicken/beef/shrimp Fijita (1-2), 100% fruit juice Minestrone soup, crusty roll, 1-2 oz cheese, fresh fruitVegetable soup, ½ pita sandwich, fruitLeftover meat, 1 cup rice/pasta/potato, raw veggies, fruit dessertFalafel, ½ WW pita with salad, raw carrots/celery, milk/yogurt/fruitMeatloaf, 1 scoop mashed potato, green beans/broccoli, fruit juiceLasagne (med size), large mixed green salad, 1-2 Tbs Italian dressingBarbecue Shrimp/chicken on stick, small sticky rice, melon chunksBagel sandwich, tuna/egg/salmon, lettuce/tomato, 1% milk, ½ cup grapesPeanut butter/banana on whole wheat, chocolate milk, baby carrots Balance a fast food meal with veggies, fruit and low fat milk & alternatives.Go for colour on your plate .. and enjoy the pleasure of healthy eating!
1. Eat MORE from ALL FOOD GROUPS 2. Eat more frequent meals & snacks. Make a conscous effort to eat & drink.3. Check with your MD and RD/Sports Nutritionist for monitoring safe wt gain. 4. If you feel full easily, try the "grazing" approach. You must eat regular meals and snacks throughout the day to consistently gain weight. Meal skipping will work against your goals.6. Build a strong breakfast and lunch. (two-thirds of daily calories + 2 snacks) 7. Dinner and evening snack should make up the other 1/3 of your calories. 8. Don't try to count calories. Eat the volume amounts recommended for each meal if you have a personal plan. Balanced meals always include protein, starchy foods and moderate amounts of healthy fats. 9. See snack ideas and alternate meals for training, competition and at home. Sport drinks may be used as appropriate. Know your fluid schedule. 10. Healthy eating means enjoying a wide variety of foods. There are no "good" and "bad" foods. All can be included as part of your eating plan. However, high fat and fried foods/snacks (and excessive alcohol) are kept in check to maintain high energy levels, a lean, muscular physique and high peak performance.
Foods to Assist Weight GainFoods that are more concentrated in calories and nutrients are good choices for weight gain. Get the most vitamins, minerals and other key nutrients and adequate calories to meet your needs for growth and development – and additional calories/energy for training and performing in your sport. The following are smart choices for weight gain.
Dried fruit: raisins, craisins, apricots, prunes, dates, figs, cherries, banana chips, papaya Nuts: peanuts, walnuts, almonds, roasted soynuts etcNutbutters: peanut butter, almond butter etc. Sunflower seeds, pumpkin seeds, flaxseeds, sesame seeds etcJams, jellies, honey, marmalade, Nutella etcExtra fats & oils: non-hydrogenated margarine (ie. Becel), butter (moderation), olive, canola, soybean, corn, sunflower, safflower oil, and specialty oils like walnut, almond, sesame, flaxseed, grapeseed oils. Use good judgement and not go overboard.Energy bars, cereal/granola/bars, whole grain, fortified breads, cereals, crackers Trail mix, Cereal based trail mix, home made mix (fortified cold cereal, nuts, dry fruit) Double portions: mash potatoes, rice, pasta, starchy vegetables (corn, peas, squash, yams) Adequate, not excessive portions of chicken, lean red meat, fish, seafood Legumes: minestrone soup, pea soup, lentil soup, baked beans, chili con carne, 3 bean saladChocolate: hot chocolate/milk, chocolate bar, choc covered nuts (use in moderation)Milk 1%, 2%, yogurt 1%-3.5%, yogurt drinks, frozen yogurt, ice cream, milk Milkshakes, smoothies, Instant Breakfast, Boost, Ensure, Enercal Cheese, chesse sauce, milk-based sauces & soups, moderate fat gravies & other saucesFruit juices fortified with vitamin C: apple, cranberry, pineapple, grape, fruit juice blendsPies, cakes, cookies made with fruit, oatmeal, whole grains, nuts/seeds, healthy fats
Why Diets Don’t Work : Myth: If I lose more weight, I will be faster, jump higher & be a more successful. Fact: Strong, well-fuelled, highly trained, energetic athletes, will be more successful & injury free.· Low calorie diets also mean low intake of essential nutrients such as complex
carbohydrates, protein, iron, calcium, B vitamins and zinc.· Not enough calories and protein lead to lack of energy, slower growth and repair and
reduced size of muscles and bones.· Repeated yo-yo dieting can actually make you fatter and make it harder to lose
weight. This is because when you lose weight you also lose muscle. Having less muscle means less metabolically active tissue. Moreover, when weight is regained after dieting your body first regains water, then fat and lastly muscle tissue. All your vital organs are muscle tissue including heart, lungs, liver and kidneys -- as well as red and white blood cells, enzymes, hormones and antibodies -- not just the muscles in your arms and legs.
· When you diet, your body thinks it is being starved and goes into conservation mode slowing down your metabolism --burning calories more slowly and storing fat. This physical reaction to calorie restriction had evolutionary benefit for our ancestors where the food supply was not constant. Those who had larger body fat stores were the survivors.
· Dieting makes you feel deprived and depressed, often leading to overeating.· Diets that eliminate red meat or other iron-rich vegetables cereals and grains may
leave you feeling tired, irritable -- even anemic. If you are a strict vegetarian you may be a risk for iron deficiency anemia. Ask a Registered Dietitian to help plan iron -rich meals and snacks. Avoid any dietary risks that will decrease your training/performance.
· Failing to lose weight on a diet or regaining the weight you lost quickly through water loss (from following a low calorie/carbohydrate diet), can make you feel even worse about yourself than before.
· Diets can cause tension between you and your parents or friends.· Overeating may not be the cause of excess weight. One important factor is your
family genes. Take a look in the family album to see who you resemble most. · Very low calorie diets and/or overtraining can interfere with your menstrual periods. Lack of regular periods or getting your period late may interfere with bone health.· Very low calorie, low fat diets can give you dry skin and dull-looking hair. Diets that don’t provide enough nutrients can weaken your immune system and make you more likely to get colds and flu. · Skipping breakfast or meals on a regular basis, reduces your energy level and
subtracts from top physical and mental performance. Remember: Breakfast like a king!
Skipping or eating too little at meals or snacks will set you up to crave, binge or overeat later -- causing you to “blow your diet”. Forget dieting -- think healthy eating! A strong, energetic athlete not always the slimmest one wins in the long run ! adapted from: Mirror/Mirror US National Live Stock and Meat Board 1992
Young athletes come in many sizes and shapes. Their rapid growth and sexual development takes place at different ages and stages of growth. It’s often very hard for parents or caregivers to look on as their teen struggles with pressures to be attractive. It’s almost impossible not to criticize the way they eat, dress or wear their hair.
Pressuring young athletes to lose weight can be counterproductive-- lowering self-esteem and decreasing peak performance. Dieting can be harmful during periods of rapid growth. Elite female athletes who diet may be at increased risk for deficiencies such as calcium and iron -- increasing their risk for bone fractures and iron deficiency anemia ----especially if their are overtraining.
Taking responsibility for food choices is one of the many ways teens assert their independence. Some of the best ways you can help are by providing a variety of healthful foods at home and for “on the go”. Coaches, parents and caregivers can be role models for healthy heating, exercise and other lifestyle habits like smoking and drinking alcohol.
Here are some guidelines for fueling young athletes-· Let your teenager be responsible for what she and how much she eats.
· Foster self-esteem and self-confidence by recognizing accomplishments not related to body weight or size.
· Have fast, nutritious breakfast foods available or offer to prepare breakfast
· Encourage family meals but avoid stressful conversations at the table. Have a variety of healthful snack on hand (fresh fruit/juices, veggies/soups, fortified breakfast cereals, lower fat milk/yogurt/cheese, whole wheat bread/crackers, pretzels, lite popcorn).
· Discourage diets by setting an example yourself. Make eating well and regular physical activity a part of your lifestyle. Be a Good Role Model.
· Learn the signs of “eating disorders” ..... they often start with an innocent diet.
· Strive to be non-judgmental when talking about body shapes (your own and others).
· Be patient and positive -- keep the lines of communication open.
Grain Products Svg Size (mg)Quinoa grain, dry 1 c 15.7Cream of wheat 1 c 10.9Wheat germ, toasted 1 Tbsp 2.5Oatmeal, plain, fortified ¾ c 6.32All-bran Kellogg’s ½ c 4.7Bran buds Kellogg’s ½ c 5.9Bran Flakes Kellogg’s ¾ c 4.9Raisin bran ¾ c 5.5Just Right 1 c 6.0Shreddies ¾ c 5.9 Rice, white, cooked 1 c 2.26Chow mein noodles, dry 1 c 2.13Spaghetti, enriched 1 c 1.96Brewer's yeast 1 tbsp 1.39Whole wheat bread 1 pce 1.19Vegetables & FruitsSpinach, fresh, cooked 1 c 6.42Green peas, fresh, ckd 1 c 3.15Prune juice, bottled 1 c 3.02Raisins, dark 1 c 3.02Baked potato, with skin 1 med 2.75Beet greens, cooked 1 c 2.74Prunes, dried, pitted 10 ea 2.08Figs, dried 4 ea 1.68Apricots, dried halves 10 ea 1.65Broccoli, cooked 1 c 1.31Orange juice, unsweet. 1 c 1.10Dates, whole, pitted 10 ea 1.00Meat & AlternativesClams, canned, drained 1 c 44.7Oysters, raw 1 c 16.6Liver, pork 3 oz 15.2Tofu, firm, raw ½ c 13.2Liver, beef 3 oz 5.34Almonds, dry, roasted 1 c 5.25Kidney beans, dry, ckd 1 c 5.20Baked beans, molasses 1 c 5.04Baked beans, tomato sce 1 c 5.00Lima beans, ckd from fresh 1 c 4.17Sardines 3.5 oz 2.30Sirloin steak, lean 3 oz 2.10Turkey, dark meat 3 oz 1.99Ground beef, lean 3 oz 1.82Liver, chicken 1 ea 1.70Haddock, broiled 3 oz 1.14Chicken, light meat 3 oz 0.905Egg, whole 1 ea 0.720Center loin pork chop 1ea 0.620Molasses, blackstrap 1 tbsp 3.2
Adolescents 1300 400Adults under 50 1000 400Adults over 50 1500 800At risk for osteoporosis
1500 400
Food Calcium content (mg)
1 cup milk 300 1.5 oz. firm cheese 350 ¾ cup yogurt 300 ½ can salmon w/ bones 2251 cup calcium-fortified soymilk
220
½ cup firm tofu with calcium sulfate
260
¼ cup almonds 95½ cup cooked bok choy 75 ½ cup broccoli 401 medium orange 50 1 cup calcium-fortified orange juice
300
Food Vitamin D content1 cup milk 90 IU1 tsp. margarine 26 IU1 large egg yolk 27 IU3.5 oz. salmon 650 IU
Athletes who have had one or more stress fractures and who do not get regular menstrual periods (~28-30 days) may be at risk for Female Athlete Triad ( disordered eating, amennorhea and early osteoporosis). If you train/exercise too much and eat too little, the negative energy balance may also lead to development of developing the Triad.
Talk to your MD, RD and coach if you have any concerns about these issues.
Choose 3-4 servings/day of milk & AlternativesThis will provide you with 1000-1300 mg calcium/day.
Vitamin D foods both natural (eg yolk and salmon) and fortified (milk/soy milk products) are also very important. One multivitamin/mineral tablet per day can be very helpful.Try to get 15-30 minutes per day of sunshine (face, hands, arms or legs) when possible to get important vitamin D on a regular basis.
The Glycemic Index and Athletes: Is it useful?The Glycemic Index (GI), was originally designed for use by diabetics. Although currently popular among athletes, the manipulation of the GI by specific food choices can be confusing since the index it is based on single foods and not mixed meals which are typically consumed. Rather than confuse athletes, it is more important to communicate when the G.I. might be beneficial:Key points 1. Athletes wishing to consume carbohydrates 30-60 minutes before exercise should be encouraged to consume lower GI foods (as part of the pre-exercise meal) to minimize the chances of hypoglycemia at the start of exercise, to increase the concentration of fatty acids in the blood, and to increase fat oxidation and reduce the reliance of carbohydrate fuel. Some new evidence supports the use of a standard sport drink which has a high GI (ie. Gatorade) but is also a lower amounts of sugar than either orange juice or cola/soft drink.2. It is recommended that high GI fluids be consumed during exercise to ensure rapid
digestion, absorption and elevated blood glucose during exercise. The GI of a food consumed during exercise, however, is probably less important than at other times because the insulin response to carbohydrate ingestion is suppressed during exercise.
3. After exercise fluids/meals should consist of high GI foods because they may optimally promote muscle glycogen restoration.
4. The effect of GI on exercise performance is still controversial and requires more research. 5. Remind athletes that when a high GI food is consumed with a lower GI food, protein or fat – then the GI of the meal is significantly changed. Therefore, strict avoidance of high GI foods can be problematic and may subtract from an otherwise nutritious diet.
Eating Low Glycemic Index Foods means:1. Preparing dishes with beans such as chili, soups, and salad. 2. Eating whole grain, pumpernickel and oat bran bread more often than white bread. 3. Eating fresh fruit. Fruits have a low glycemic index, so they break down into sugar slowly in your body. Canada's Food Guide recommends five to ten servings of fruits and vegetables every day. Enjoy a variety! 4. Eating parboiled, brown or white rice more often than instant rice. 5. Eating pasta, rice, yams, lima beans or baked potatoes/skin more often than mashed, boiled or instant potatoes. 6. You should also remember that table sugar can produce a slower rise in blood glucose levels than potatoes, but it lacks the vitamins, minerals and fibre provided by the potato. Decisions on foods must be made on the basis of overall nutrition, as well as the impact on blood sugar.7. Also, don't forget about the roles that fat and protein will play. Protein and fat with our meals can also slow down the absorption of carbohydrates, which are converted into sugars during digestion. Add fats in moderation to your foods and choose heart healthy fats such as non-hydrogenated margarine and vegetable oils.
Dana Whitham RD and Tasha Hamilton RD, CDE are dietitians at St. Michael's Hospital in Toronto for the Canadian Diabetes Association.
Dietary Reference Intakes & Upper Limits of SafetyThe following Table lists the Dietary Reference Intakes (DRIs) and Tolerable Upper Limits of Safety (UL) for the following vitamins and minerals. Use this table when choosing a safe dose for a multivitamin/mineral tablet or any dietary supplement.
DRI ULVitamin A 700-900 mcg 3,000 mcgVitamin C 75-90 mg 2,000 mgVitamin D 200 I.U. 2,000 I.U.Vitamin E 15 I.U. 1,000 I.U.Vitamin B1 thiamin 1.1- 1.2 mg NDVitamin B2 riboflavin 1.1- 1.3 mg NDNiacinamide niacin 16 mg NDVitamin B6 pyridoxine 1.3 mg 100 mgFolic acid 400 mcg 1,000 mcgVitamin B12 cobalamin 2.4 mcg NDBiotin 30 mcg NDPantothenic acid 5 mg NDCalcium 1000 mg 2,500 mgIron 9-18 mg 45 mgMagnesium 320-420 mg 350-420 mgPhosphorus 700 mg 4,000 mgZinc 8-11 mg 40 mgCopper 900 mcg 10,000 mcgSelenium 55 mcg 400 mcgChromium 25-35 mcg ND Manganese 1.8-2.3 mg 11 mgMolybdenum 45 mcg 2,000 mcgIodine* 150 mcg 1,100 mcgChloride 2000 mg 3,600 mgPotassium 4700 mg NDCholine 425-550 mg NDBoron ND 20 mgNickel ND 1.0 mgSilicon ND NDTin ND NDVanadium ND 1.8 mg
* use iodized table salt
DRI = Dietary Reference Intake ND = Not Determined
The Scoop on Whey Protein Supplements Touted as a way to build muscle and boost immunity, people need to also realize whey's limitations and why it's not a substitute for healthy meals and snacks By Susie Langley The Medical Post October 1, 2002
Whey protein, a once disposable by-product of the cheese industry, is enjoying wide popularity among active teens, adults and athletes because of its claims for promoting weight gain, muscle building and enhancing the immune system. Other claims say it can help those with HIV and protect against cancer. Today's manufacturers are using inexpensive whey protein powder as an ingredient in functional foods and dietary supplements found at your local supermarket, pharmacy or health food store. Creatine, glutamine and branch chain amino acids (BCAA) may also be added to whey to further enhance weight gain and help muscles stay in an anabolic state for maximal muscle growth. Whey protein is also touted as being better absorbed with greater nitrogen retention than other protein supplements (casein, soy, pure amino acids) because of its high biological value. Unfortunately some protein powders contain unlisted ingredients such as the prohormone nandralone or anabolic steroids, which can also result in a positive doping test. Such was the case of Canadian triathlete Kelly Guest who was recently banned from the 2002 Commonwealth Games. The Canadian Centre for Ethics in Sports (CCES) takes a hard line on banned "ergogenic" (work enhancing) substances clearly stating that athletes are ultimately responsible for their own actions when it comes to dietary supplements. The motto is: "If you don't know what's in it, don't take it." Athletes are also reminded that "all natural" does not always mean "safe." Whey protein supplements are sold in three forms and the more sophisticated the processing, the more you will pay. For example, the purest form is whey "isolate," which is about 90% protein and is the most expensive. If it is processed by ion-exchange filtration it will cost even more because it supposedly retains more of the immuno-enhancing properties of whey. Next is whey "concentrate" (about 35% protein) and lastly whey "hydrolysate," the least expensive. It has a variable protein content due to the heat processing which denatures the protein (less available for building and repair). A recent trip to a well-known supplement store confirmed that many whey products are blends of all three forms—so it is not always easy to determine how much protein is actually delivered to the body versus what is on the label. When evaluating a dietary supplement or ergogenic aid there are four factors to consider when choosing a product such as whey protein. Does it work? Is it safe? Is it legal and is it ethical? Advertising claims of scientific "proof" to bodybuilders and active people that whey can significantly enhance weight and muscle gain neglect to say that the experimental subjects were thermally injured guinea pigs or starved rats—a long stretch from humans. There is limited evidence that whey protein increases levels of the antioxidant glutathione (L gamma glutamyl cysteine-glycine) and thus enhances immune function. Again the evidence is based on animal studies and one preliminary, uncontrolled study on three HIV-positive patients. This small study indicated that whey protein may enhance immune function by increasing glutathione levels, necessary for the proliferation of lymphocytes when mounting the humoral immune response. In regard to cancer, it is
suspected that the cysteine-rich protein precursors found in whey help synthesize glutathione for protection. To date, there is still no real evidence showing that whey protein improves the clinical outcome of cancer or HIV patients. There is one small double-blind trial following three months of whey versus casein supplementation in 18 subjects (nine on whey; nine on casein). The study showed that whey significantly increased peak power, 30-second work capacity and glutathione levels. The authors speculated that whey may reduce oxidative stress and subsequent muscular fatigue. Whey protein is safe, ethical and legal—that is, unless it contains banned substances not listed on the label or it has been contaminated during processing. A scoop of whey protein contains anywhere from 14 g to 30 g protein. Labels usually recommend taking protein powders before and after a workout, between meals and at bed time. This can often exceed 90 g to 150 g protein/day. Young athletes in training get caught up in the hype and forget to eat enough real food—or simply skip or miss regular meals and healthy snacks. Almost all of them do not realize that it is the total calories and especially the carbohydrates, not just protein, that is paramount for building muscle—in addition to a safe strength training program. Waiting for puberty and adequate growth hormone to kick in is the key for young males who are anxious to gain muscle mass. Athletes and active people often do not realize how easy it is to get high-quality protein in the daily diet. Moderately active adult women and men need 0.8 g protein/Kg body weight daily. Active vegetarians need about 1.3 g/kg. Endurance athletes need 1.2 to 1.4 g/kg and strength athletes need 1.6 to 1.7 g/kg body weight daily. For example, a 90 kg strength athlete would get up to 153 g protein daily from four milk servings (32 g), 9 oz meat (63 g), four vegetable servings (8 g) and 16 grains servings (48 g). Adding even one scoop of protein (30 g) may not be necessary. However, for those who skip meals/snacks or are food group avoiders (meat, milk and grains), a scoop of high quality protein might be helpful. But without enough calories, all that protein may not be spared to do its real job of building and repair. —Susie Langley MS, RD, CSSD is a Registered Dietitian and Certified Specialist in Sports Dietetics in Toronto. Her column appears six times a year.
Athlete’s SmoothiesAs a quick meal, snack or dessert-- high in carbs, good source of protein, low in fat.
Eye Opener250 ml Orange juice 1 cup 175 g Low fat yogurt (plain or vanilla) ¾ cup 1 med Banana 1 med30 ml Toasted wheat germ 2 Tbsp Add all ingredients to blender. Blend for about 1 minute. The orange juice adds vitamin C and potassium. The yogurt adds protein, calcium, zinc and phosphorus. The toasted wheat germ adds B vitamins, trace minerals and vitamin E. For variety: switch the banana for 1/2 cup of any fresh or frozen fruit chunks.Calories: 312 Protein: 14 g Carbos: 62 g Fat: 2 g Fibre: 4.7 gCalcium: 309 mg Iron: 2.2 mg Zinc: 4 mg Vit C: 123 mg Folic acid: 195 mcg Potassium: 1253 mg
For Higher Protein “Eye Opener”: Use 1 cup non-fat plain yogurt plus 2 Tbsp non-fat skim milk powderCalories: 366 Protein: 20 g Carbos: 70 g Fat: 2 g Fibre: 4.7 Calcium: 498 mg Iron: 2.2 mg Zinc: 4.6 mg Vit C: 124 mg Folic acid: 202 mcg Potassium: 1522 mg This higher protein shake can be helpful for athletes when an additional bonus to a regular menu for weight gain is needed or simply to help prevent weight loss during a busy competition season.
Power Fruit Smoothie½ cup fresh or frozen unsweetened strawberries or blueberries½ cup banana chunks¾ cup (175 g carton) 1% yogurt, lemon or vanilla flavored½ cup calcium-fortified orange juice¼ cup Grapenuts cereal (optional) for more “staying power”Blend all ingredients together in blender until smooth.Calories: 438 Protein: 14 g Carbos: 93 g Fat: 3 g Fibre: 5 g calcium: 240 mg Iron: 4.8 mg Zinc: 1.1 mg Vit C: 141 mg Folic acid: 90 mcg Potassium: 825 mg Magnesium: 73 mg
Optional: for a higher protein “Power Fruit Smoothie” add protein powder: (1) 3 Tbsp (20 g) skim milk powderCalories: 519 Protein: 22 g Carbos: 105g Fat: 4g Fibre: 8g calcium: 522 mg Iron: 4.9 mg Zinc: 2 mg Vit C: 143 mg Folic acid: 101 mcg Potassium: 1229 mg Magnesium: 98 mg
Susie’s Munch MixThis high complex carbo snack is a great high Energy booster without all the fat of regular fried snacks/chips!
1 cup Cheerios1 cup Spoon size shredded wheat or Crispix1 cup Corn Bran 1 cup Pretzels 1/2 cup Dry roasted peanuts1/2 cup Sunflower or pumpkin seeds1 Tbsp Soft margarine (Becel)or butter, melted1 tsp Onion powder or garlic powderOptional spices:1 Tbsp Worcestershire sauce (optional)1 tsp Chili powder (optional)1 tsp Oregano (optional)1 tsp Paprika (optional)1/2 tsp Tobasco sauce (optional)Add after cooling (optional) for added treat 1/2 cup Toasted corn kernels (corn nuggets) *1/2 cup Sesame sticks *1/2 cup Chocolate chips or M & Ms (optional)
Melt margarine or butter in broiler pan in oven. Add optional ingredients (Worcestershire sauce chili powder, oregano, paprika and Tobasco sauce). Toss until cereal mixture is coated. Spread in broiler pan or on a large cookie sheet. Bake at 350 F (180 C) for 20 minutes or until toasted, stirring twice (may take up to 30 minutes). Let cool. Toss with corn nuggets, sesame sticks and optional chocolate chips or M&Ms. Makes about 7 cups.* available in bulk-food storesRecipe yields: 7 cups (14 servings)1 serving = 1/2 cup with all ingredients 1 serving = 1/2 cup without last 3 ingredients
Calories 158 109 Carbohydrate g 10 16Fat g 9 6Protein g 4 4
Susie’s Quick Mix 1 cup Cheerios ½ cup = 1 cup Spoon size shredded wheat Kcal 1481 cup Corn Bran or Crispix Carb 20 g1 cup Pretzels, small thin sticks Pro 3 g½ -1 cup Dry roasted peanuts, sunflower/pumpkin seeds or favorite nuts Fat 6 g½ cup Sundried cranberries or raisins or dried apricots½ cup Chocolate chips
Combine all ingredients. No baking necessary. Keep in large air tight container. Take with you in zip-lock bag. One large handful = 1/2 cup (~1 Grain + 1 Fat).
Add the following to a mixing bowl and set aside:2 cups large-flake rolled oats 500 mL1 cup Rice Krispies 250 ml1 cup Corn Flakes, crushed 250 ml2/3 cup dried cranberries/apricots 150 ml2/3 cup sunflower seeds 150 mL2/3 cup chocolate chips 150 ml
In a small pot, bring to a boil:1/2 cup brown sugar 125 mL1/3 cup liquid honey 150 mL1/3 cup corn syrup Then stir in:½ cup peanut butter 125 mL
1. Mix dry ingredients in a bowl. Set aside.2. In saucepan, bring honey and brown sugar to a boil over
medium heat.3. Remove from heat. Add peanut butter. Mix until smooth. 4. Stir in dry ingredients until well coated. 5. Pack into greased 9x3-inch pan, pressing firmly with
back of greased spoon or lightly grease your hands (Becel or butter)
6. Cover with plastic wrap or foil. Refrigerate until chilled.7. Wrap bars individually in plastic wrap. Store in
refrigerator or freezer. Yummy!!! They are not too sticky either.
If you cut into 18 bars: 1 bar=Calories: 255 Carb: 40g Protein: 6 g Fat: 9 g Fibre: 3.4 g If you cut into 24 bars: 1 bar=Calories: 190 Carb: 30g Protein: 5 g Fat: 7 g Fibre: 2.6 g
Easy Desserts, Snacks or Anytime TreatsYummy Baked Apple 1 medium Apple, McIntosh, Cortland, Royal Gala1-2 tsp Brown sugar1 pinch Cinnamon2 Tbsp Water
Wash and core apple. Poke brown sugar into hollow core. Sprinkle with cinnamon. Place in microwave dish. Add 2 Tbsp water. Microwave about 4 minutes or until apple begins to burst open and flesh is soft.Yogurt Topping:While baked apple is still warm transfer to dessert dish and top with a carton of Astro Biobest 1% vanilla yogurt (175 g). Top with a zest of lemon peel.Kcal: 182 Protein: 9 Carb: 38 Fat: 0.2 Calcium: 303 mg Vit E: 6 mgServing/Exchanges: Fruit: 1 Milk: 1 Meat/Alt : ½ Fats: 2
Crunch and Slurp 175 g Vanilla or fruit flavoured yogurt2 Tbsp Almonds or any nuts/seeds
Optional: fresh orange, chunksProtein and carb sustain your energy longer.Kcal: 211 Protein: 11 Carb: 22 Fat: 9 Calcium: 326 mg Vit E: 4 mgServing/Exchanges: Milk: 1 Meat/Alt: ½ (Fruit: 1) Fat: 2
Banana & PB to GoPeel down one strip of a bananaSlice banana lengthwise with small knifeSpread in 1-2 Tbsp peanut butterReplace banana peel. Wrap in plastic wrap to go.The protein and carb in this snack and keep you satisfied longer
Toaster Waffle, Fruit & Yogurt This makes a luscious breakfast, snack or dessert1 Toaster waffle, frozen Eggo or new non-frozen shelf-variety175 g Vanilla, strawberry or peach yogurt1 cup Sliced fresh strawberries or fresh sliced peach Exchanges: Milk: 1 Grain/Starch: 1 ½ Fruit: 1
Harry Potter Cock Roach Clusters2 oz Chocolate chips (60 g)1 cup Seedless raisins2 cups Thin PretzelsPlace chocolate chips in microwave safe bowl. High power 2 minutes. Stir.Continue to microwave in 15 second intervals until chocolate is almost melted. Remove from microwave. Stir in raisins and pretzels. Drop mixture by tablespoonfuls on to wax paper on cookie sheet. If they seem to fall apart do not worry. When they harden they will be OK. Makes about 30 clusters. 1 cluster: Kcal : 30 Protein : 0 g Carb : 6 g Fat: 0.7 Fibre: 0.5 g Toronto Star 8-02
Banana Bread Muffins3 bananas, ripe ½ cup white sugar ½ cup brown sugar ½ cup whole wheat flour1¼ C white flour 1 tsp baking soda ½ tsp salt1/3 cup vegetable oil* 1 tsp vanilla extract 2 eggs 1/3 cup yogurt or buttermilk12 walnut halves
1. Mash ripe bananas in a mixing bowl.2. Add sugar, eggs, buttermilk, oil and vanilla.3. Combine white, whole wheat flour, baking soda, salt. 4. Add flour mixture to banana mixture. 5. Spoon into muffin pan lined with paper muffin cups. 6. Top each muffin with a walnut half.7. Bake at 325 F for ~25 minutes or until muffins spring back to the
touch. Yield: 12 medium muffins or 1 loaf pan
* canola, sunflower, safflower or corn oil. Walnut oil gives a great flavour and is rich in omega-3 fatty acids.
1 banana bread muffin = 229 Cal 38 g Carb 4g Protein 7 g fat 2 g Fibre
These yummy cookies are relatively low in fat, a source of fibre, B vitamins and minerals for energy. Sunflower seeds, raisins and chocolate chips add the "Yum" value that will appeal to any age.
1/2 cup soft tub/Becel margarine (0 trans fat)3/4 cup brown sugar3/4 cup white sugar1 egg, beaten1/2 tsp vanilla1/2 tsp baking soda2 tsp boiling water1/2 cup sunflower seeds or any nuts 1/2 cup all-purpose flour1/2 cup whole wheat flour 1/2 cup rolled oats1/2 cup chocolate chips1/2 cup raisins1/2 cup toasted wheat germ (jar –supermarket)1/2 tsp salt
Cream margarine, brown and white sugar until fluffy. Add egg and vanilla. Mix baking soda with boiling water and stir in. Add sunflower seeds, flours, oatmeal, chocolate chips, raisins, toasted wheat germ and salt. Mix well. Drop cookie dough by the spoonful on non-stick or lightly greased cookie sheet . You may flatten each cookie with your hand if you prefer a flat vs a drop cookie. Bake at 375 F (180 C) for about 10-12 minutes. Or Convection Oven: 10 minutes at 350 F (165 C).
Yield: 2 1/2 dozen (30) medium-large cookies.
Per cookie: Calories 126 Protein gm 2Carbohydrate gm 18Fat gm 5Fibre g 1.2
Note: makes 5 doz. small cookies with half the calories, fat etc. 1995
1 pkg Devils’ Food Chocolate cake mixPrepare batter according to instructions
Surprise Filling: (half this recipe is enough filling)8 oz Lite or regular cream cheese1 Egg1/3 c. Sugar1/8 tsp Salt1-pkg Chocolate chips (12 oz)
Fill cup cake liners with batter until about two-thirds full.Drop about a teaspoon of filling on top of each cupcake. It will sinkinto the batter.. don’t worry.Bake at 350 F. for ~15-18 minutes or until cupcake appear done. Test cake not the centre (which will be soft). Enjoy!
Fruit Pizza Serves 8 This is a fun and colourful way to get fresh fruit as a special treat.
Crust: 1 cup all-purpose flour 1/2 tsp. baking powder 4 Tbsp. melted margarine 1/4 cup powdered sugar
Topping: 1 can sweetened condensed milk 8 oz. low fat cream cheese, softened 1/3 cup fresh lemon juice
Assorted fresh fruit currant jelly or apricot jam
For cookie base/crust: Mix flour, baking powder and powdered sugar. Add melted margarine. Mix well with hands. Press onto 14 inch pizza pan. It will be like a cookie dough and quite thin. Bake at 350 F. for 8-10 minutes. DO NOT OVERBAKE or it will be too brittle. Cool.
For topping: Mix topping ingredients together and spread evenly over the cooled crust. Refrigerate. Decorate with fresh fruit about 2 hours before serving (this works best). Arrange concentric circles of freshly sliced fruit or whole berries, grapes etc. I like strawberries, banana (brush with orange or lemon juice), thinly sliced kiwi, blueberries, or seedless green grapes.
For glaze: Brush with melted currant jelly or a clear coloured jam or jelly such as apricot jam.
Turkey & Black Bean Chili2 tsp vegetable oil1 onion, chopped1 cloves, garlic, minced¾ lb. ground turkey1 sweet red peppr, chopped½ C chopped celery4 tsp. chili powder1 tsp. ground cumin¾ tsp. salt½ tsp. dried oreganopinch hot pepper flakespinch ground black pepper1 can tomatoes (28 fl.oz/796 mL)¾ C. cooked black turtle beans¾ C. cooked chick peas¾ C. cooked kidney beans¼ C. chopped fresh parsley or cilantro as desired
1. Cook onion and garlic over medium heat for 2-3 min.2. Stir in ground turkey and cook until browned.3. Stir in red pepper, celery, chili pepper, cumin, salt, oregano, hot
pepper flakes and pepper; adding up to 2 tsp more chili. Cook 1 min.
4. Stir in canned tomatoes and beans; bring to a boil. Maybe use all one kind of beans if desired (ie 1 large can black beans or kidney beans).
5. Reduce heat, cover and simmer, uncovered for 10 min. or until thickened.
6. Stir in parsley/cilantro; taste and adjust seasonings.Serves 4. 1 serving = Calories: 320 Carb: 47 g Protein: 20 g Fat: 8 g Fibre: 11 g Suzanne Robertson Modified Susie Langley MS, RD, CSSD 2008
Healthy Brown Bag Lunches are in fashion-- not just because they save time and money, but because they give you complete control over what you eat and how it is prepared. Bringing your own meal or snack "to go" means it's ready wherever you are and whenever hunger strikes. But if you've had your fill of sandwiches, try these practical tips using the four food groups to make a balanced lunch :
Make-ahead Tortilla PinwheelSpread a 7 inch flour tortilla with a little Russian mustard and lite mayo or yogurt. Sprinkle with fresh chives, dill or capers (optional: 2-4 Tbsp grated cheddar or low fat cheese). Add 1-2 oz of lean ham, smoked turkey or salmon; then some soft leafy lettuce or spinach. Roll up and fasten with toothpicks. Wrap in saran or damp tea towel and refrigerate. Cut into pinwheels or eat whole. Add a fruit/juice or milk plus some cherry tomatoes or broccoli florets.
Muffin magic: Tuck a slice of regular or low fat cheese between two muffin halves OR two slices of banana bread. Microwave till cheese melts. Eat with raw carrot sticks and a juicy orange or nectarine.
No-Wilt Salad: In a portable container with tight-fitting lid, combine 1/2 cucumber (diced), 2 green onions (sliced) and 2 tomatoes (diced) with 2-4 Tbsp regular Italian dressing. Toss in 1 cup cooked pasta spirals or canned/drained chickpeas, black beans or kidney beans. (Or 1/2 cups each of pasta and beans). Refrigerate overnight. Keeps up to 24 hours. Makes 4 cups. One serving = 1 to 1 1/2 cups. Add a few whole grain crackers, pumpernickel roll or oatmeal cookie and a box of frozen fruit juice. Quick Banana Snack: Carefully peel banana on one side leaving peel attached and exposing length of banana. Slit the banana lengthwise and tuck in 1 or 2 Tbsp peanut butter. Replace the peel and wrap in foil or plastic wrap "to go". Yum.
Assemble your own Veggie Pita: Cut a whole wheat pita into two pockets. Spread in 2-4 Tbsp of Hummos* in each half. Fill with freshly chopped veggies like tomato, cuc, lettuce and green pepper or added from a zip-lock bag. (Or add cubes of marinated tofu or low fat cheese). Top with herbed yogurt or commercial Tzaziki stored in a small container. Makes 2 halves. * recipe below
Packing Tips "to go"· Keep a fork, spoon, knife, can opener and paper napkins or disposable wet wipes in a
handy place at work or in the car..· Invest in a microwave safe, sealable container for reheating leftovers. · Pack sandwich toppings like lettuce, sprouts, tomato, cucumber or onion in a zip lock
bag and assemble before eating. · Pack raw veggie sticks/florets with a few ice cubes to keep them crispy.Susie Langley MS, RD, CSSD 3-96 modified 2008
Food Safety Tips "to go"· Store your lunch in a refrigerator or insulated container at work. Keep out of the sun
or away from a heat source to avoid food poisoning from egg-based products. · Make sandwiches with frozen bread to keep the filling cool and safe. Bread will
defrost by lunch time. · Freeze a fruit juice box to double as a cold pack and a beverage and to save space. · Reheat leftovers until piping hot. Hummus Dip/Spread Yield: ~ 2 cupsServe as a dip with pita or crackers .. or use instead of mayonnaise in sandwiches.
1 19 oz can chickpeas, rinsed and drained2 cloves garlic3 Tbsp lemon juice1 Tbsp olive oil. optional 1/2 tsp hot red pepper sauce 1 Tbsp sesame oil1/2 tsp ground cumin2 Tbsp fresh parsley or cilantro, chopped
lemon slices
In food processor or blender, puree chickpeas coarsely ( if using a blender add 1/4 cup water and puree in two batches). Add garlic, lemon juice, olive oil, hot pepper sauce, sesame oil and cumin. Puree until mixture is as smoothe as desired. Taste and adjust seasoning if necessary. Garnish with chopped parsley or cilantro and thin lemon slices.Tip: sauté garlic in olive oil if you don't like raw garlic.
Per Tablespoon:27 calories 4 g carbohydrate 1 gm fat 1 gm protein 0 cholesterol 35 mg sodium 25 mg potassium
Recipe adapted from: Bonnie Stern: Simply Heart Smart Cooking. Heart and Stroke Foundation of Canada. Random House. 1994 (Hummos with Sesame page 37).
Article by Susie Langley MS, RD 3-96 modified 2008
2 Tbsp. olive oil 1 large onion, chopped2 cloves garlic, minced1 small green pepper, chopped1/2 cup celery, chopped1/2 cup carrots, chopped1 (15 oz) can tomatoes or 4-6 large fresh tomatoes1/4 cup parsley, chopped (2 Tbsp dried)1 Tbsp fresh basil ( 2 tsp dried ) 2 cans (10 oz each) Campbell’s beef bouillon or fresh stock2 cans water or 600 ml 1 cup tiny shells-shaped pasta, dry1 can (15 oz) red kidney beans
Heat olive oil in large soup pot. Add all veggies but tomatoes. Sauté on medium heat for about 10 minutes. Add tomatoes, parsley, basil, beef bouillon and water. May substitute chicken or vegetable stock if desired but flavour will be much milder. Simmer 15 minutes. Bring to a boil and add shell pasta. Cook until pasta is tender (al dente), about 10-15 minutes. Add kidney beans at the very end and cook only long enough to heat through. Overcooking will make the beans mushy. Correct seasoning with salt and pepper. Serve hot with a light dusting of freshly grated parmesan cheese (optional). Serve with crusty Italian bread and a crisp green salad. Bon appetito! (Tastes even better the next day ... if there's any left!). Yield: 6-8 servings
Serves 6-8. Per Serving: Based on 8 servings per recipe. Kcal: 175 Protein: 8 g Carb: 27 g Fat: 4 g Fibre: 7 Calcium: 68 mg Iron: 2.7 mg Serving/Exchanges: Meat/alt: 1 Starch: 1 ½ Fat: 1 Low Glycemic Index
Hoisin-Glazed SalmonHoisin sauce adds a sweet, mysterious flavour to dishes. You can use sea bass, halibut, swordfish or tuna in this recipe, as well as boneless, skinless chicken and thinly cut lamb chops. This dish is good cold and perfect for picnics; leftovers can be added to rice or couscous salads. Makes 4 servings
fillets, about 1-inch thick(or one large l lb fillet)
1. In small bowl, combine hoisin sauce, soy sauce, sesame oil and pepper.2. Pat fish dry and brush with sauce.3. Preheat broiler or barbecue and cook fish for about 5 minutes per side.
You can also bake fish for 10-12 minutes in preheated 425 F (220 C) oven.1 serving = 200 Kcal 10 g fat Sat 1.73 Mono 4.69 Poly 2.51 Omega 3 1.03 Chol 68 mg protein 22 g , Carb 4 g.
Mixed Greens with Orange Ginger Dressing Yield= 4-6 servingsSalad:12 cups mixed greens (lettuce, spinach or mesculin mix) 3 L1 lb asparagus, trimmed, steamed, cut in 2-inch pieces 500 g1 sweet red pepper, cut in strips 11 orange, peeled and sectioned or cut in chunks 12 Tbsp fresh parsley or cilantro, chopped 25 ml2 Tbsp green onion or fresh chives, chopped 25 mlDressing:1 clove garlic, minced 11 tsp fresh ginger root, minced 5 ml3 Tbsp orange juice 45 ml2 Tbsp soy sauce 25 ml2 Tbsp rice vinegar (or balsamic vinegar) 25 ml2 tsp sesame oil 10 ml2 tsp honey 10 ml¼ tsp liquid hot pepper sauce (Tobasco) 1 ml
1. Prepare dressing by whisking together in a small bowl. Taste and adjust seasoning if necessary. 2. Toss dressing with mixed greens, asparagus pieces, red pepper, orange and parsley or cilantro
And green onions or chives. Serve salad topped with a piece of salmon (warm or cold). Enjoy!
1 serv = 79 Kcal 2 g fat chol 0 pro 4 g Carb 14 g Fib 4 g Vit A 4235 IU Vit C 63 mg Folic 234 mcg Potassium 625 mg
Susie’s Chili or TacosChili: 1 pkg Taco Seasoning Mix (35 g)1 lb Extra lean ground beef1 can Kidney beans, drained (10-12 oz)1 can Tomatoes, diced (28 oz)
Tacos:1 pkg Old El Paso Taco shells
Vegetable toppings:Freshly chopped green and red sweet peppers, green onions, tomatoes, lettuce and some freshly grated cheese (cheddar, Monterey Jack etc). Add any vegetables you like.Optional: salsa, guacamole, sour cream or extra grated cheese.
Method:Brown ground beef in heavy skillet. Drain off any fat. Add Taco seasoning and mix well. Add canned tomatoes. Add drained kidney beans. Reduce heat and simmer about 15-20 minutes or until liquid is reduced, stirring occasionally. To add more soluble fibre, do not drain the canned kidney beans. However, this is result in a more liquid chili mixture – but cooking longer will reduce some of the liquid if desired.
Serve chili in a soup plate and garnish with toasted tortilla chips or Old El Paso dry corn tortillas. Pass freshly chopped vegetables for toppings. Enjoy!
For a Taco Meal:Heat Tacos in 350 F oven until warm and toasty. Serve warm taco shells in a basket with a large bowl of hot Chili mixture and a large plate arranged with colourful chopped vegetables. Guests will have fun assembling their own tacos and enjoy the great taste and texture combination.
1 Tbsp vegetable oil1 onion, chopped1 sweet pepper, green/red3 cloves garlic, minced2-3 tsp cumin2-3 tsp chili powder2 tsp oregano, driedpinch hot pepper flakes1 can red kidney beans, drained ( 19 oz/540 ml can)1 cup salsa4 flour tortillas ( 10 inch/25 cm)1/2 cupregular cheddar cheese, shredded *
Saute onion and sweet pepper in oil until softened (about 8 minutes). Stir in garlic, cumin, chili powder, oregano and hot pepper flakes (about 2 minutes). Add kidney beans and mash coarsely with a fork (not all beans have to be mashed well). Stir in 1/2 cup salsa and cook about 6-8 minutes. Reserve other 1/2 cup salsa. Divide mixture among 4 tortillas. Roll each one up and place seam side down in lightly oiled baking dish (11x17"). Drizzle remaining salsa over all 4 tortillas, then sprinkle with shredded cheddar (only allows 2 Tbsp per person). Cover with foil. Bake at 450 F (230 C) for 10 minutes OR cover with wax paper and microwave on high for 5 minutes. (Serves 2 as meal; 4 as appetizer) Per tortilla with regular cheese*:Calories: 440 carb: 63 g pro: 19 g fat: 14 very high source of fibre: 4 g good source of calcium 250 mgexcellent source of iron. 7 g* may substitute low fat cheese (Monterey Jack, cheddar or mozzarella for milder flavour).
Per tortilla with low fat cheese:Calories: 410 carb: 64 g pro: 19 g fat: 10 g very high source of fibre: 4 ggood source of calcium 226 mgexcellent source of iron. 7 g
NOTE: Whole wheat tortillas (6-inch diameter) can also be used. This recipe will make about 8 enchiladas. Divide bean mixture equally among the 8 tortillas. The calorie, protein and nutrient content will be half the stated values above.
Boil lasagna noodles.Saute ions, garlic in oil. Add frozen spinach, defrosted (squeeze out excess water).Add grated carrot. In separate bowl combine cottage and parmesan cheeses with oregano, nutmeg, salt and pepper. Season tomato sauce with basil. Layer noodles, cottage cheese, spinach mixture and tomato sauce. Top with 2 Tbsp parmesan cheese. Use 10" x 14" baking pan. Bake at 350 F for 20-25 minutes. Serves 6.
Per Serving:Calories 325Protein g 19Carbohydrate g 43Fat g 9Cholesterol mg 8Fibre g 3Sodium mg 1169
Pita Pizza4 med. whole wheat pitas 1 small, onion, finely chopped1 garlic clove, crushed5 mL olive oil500 mL mozzarella cheese100 mL pizza/tomato sauce5 mL leaf oregano
Topping Choices:sliced mushroomschopped green pepperpineapple green olivessliced tomatoeshot pepperspepperoni,veggie dog slices or ckd chicken
1. Place onion, garlic and oil in a microwave-safe bowl.2. Microwave, uncovered, on high for 1 minute.3. Sprinkle onion mixture on each pita.4. Spread with tomato sauce over the onion.5. Sprinkle with toppings, cheese, and seasonings.6. Place pizza on flat cooking sheet/tray.7. Place in oven, uncovered, at 450°F until cheese bubbles.
Makes 4 servings 1 serving = 350 Cal 40 g Carb 21 g Protein 13 g Fat 5 g FibreSuzanne Robertson Modified 2-11-05 SL
1 lb ground beef, extra lean2 cloves garlic, crushed1 small onion, chopped fine½ can kidney beans, drained ¼ C chili sauce2-3 plum tomatoes½ C cucumber, chopped½ C cheddar cheese, shredded½ C sour cream (OR plain yogurt)2 C lettuce, chopped/sliced½ C salsa4 oz tortilla chips
· Fry ground beef, onion, and garlic on medium heat stirring frequently until all meat is brown.
· Drain fat from the beef.· Stir in kidney beans and chili sauce. Heat thoroughly.· On a single dinner plate layer in the following order;
- lettuce- meat & beans- cheese- tomatoes and cucumbers - sour cream (a tablespoon in the centre)- salsa (in the middle of the sour cream)
Yield: 4 servings1 serving = Calories: 470 Carb: 40 g Protein: 29 g Fat: 21 g Fibre: 6 gSuzanne Robertson Modified 2-11-05 SL Susie Langley MS, RD, CSSD 08
1-10 oz pkg frozen broccoli or 4 cups fresh broccoli, steamed 2 medium chicken breasts cooked or
1 cup sliced chicken or turkey 1-10 oz can cream of chicken or mushroom soup1/3 cup mayo (regular or lite)1 tsp fresh lemon juice1 tsp curry powder (optional)¼ cup cheddar cheese, shredded1 slice Italian or French bread1-2 tsp soft margarine (Becel) or butter (to spread on bread)
1. Cook/steam broccoli about 6-8 minutes or until slightly soft but crisp.2. Slice or dice cooked chicken or turkey 3. Combine cream soup from can with mayo, lemon juice and curry powder. You may add more seasoning if you like.4. Arrange cooked broccoli in a shallow casserole. Next, layer chicken/turkey over the broccoli. Then spread on the seasoned soup mixture. 5. Spread margarine or butter on bread and cut bread into 1-inch cubes. Sprinkle bread cubes over the chicken/turkey and top with shredded cheddar cheese.6. Bake in 350 F oven for about 35 minutes (or ~25 minutes in convection oven) until the bread crumbs are brown and crispy and the sauce is bubbly.Athletes: Serve with French bread or rice for necessary carbs.
Susie Langley MS, RD, CSSD 2008
1 serving = 280 Calories Carbs 23 g (1 ½ grains)Protein 22 g (3 meat/alt)Fat 12 g (2 ½ fats) Fibre 5 gVit C 74 mgVit A 395 mcgCalcium 169 mg
Curried Lentil & Spinach SoupReady in 20 minutes. Tastes delicious and is very nutritious meatless meal!
1 Tbsp Olive oil4 Green onions OR 1 small onion, sliced1 Medium carrot, peeled and sliced1 Medium potato, diced1 Tbsp Tomato paste or ketchup2 tsp Mild curry paste2 ½ cups Chicken or vegetable broth 2 ½ cups Water1 cup Red lentils (dry)2 cups Fresh spinach OR 1 pkg frozen spinach
Heat oil over meat heat in large saucepan.Sautee onions, carrots and potato, stirring occasionally until softened (~4 minutes).Stir in tomato paste or ketchup. Add broth, water and lentils and bring to a boil. Reduce heat, cover and simmer until lentils are tender (~12 minutes).Stir in spinach and let simmer until wilted. If frozen spinach is used, heat until spinach is cooked.
Yield: 4-6 servings
Based on 4 servings: 1 serving =Calories 283 Kcal Protein 15 g 2 Meat/altCarb 46 g 3 StarchFat 5 g 1 FatFibre 9 gChol 0 mg Excellent source of vitamin fibre, A and folate. Good source of iron.
Source: Canadian Living March 2006 Susie Langley MS, RD, CSSD 2008
This is a perfect partner for grilled fish, shrimp or chicken. Serve hot or cold.Can be made ahead and stored in the refrigerator and served as a cold salad.Keeps 3-4 days in a covered container in the refrigerator.
1 LemonCoarse salt and ground pepper
1 cup Orzo1 Tbsp Olive oil2 Scallions, thinly sliced2 cloves Garlic, sautéed in oil
Use zester to get about 2 Tbsp lemon peelSqueeze 2 Tbsp lemon juice. Set aside
Bring large saucepan of salted water to a boil. Add ozro and lemon peel. Cook until orzo is al dente. Drain in colander. Return to pot. Add lemon juice, scallions and sauteed garlic. Season with salt and pepper. Serve hot or cold.
Source: Everyday Food magazine by Martha Stewart April 2007, page 138.
¼ cup sliced almonds¼ cup sunflower seeds2 Tbsp sesame seeds6 cups thinly sliced cabbage (green, red or Nappa)3 cups bean sprouts½ cup chopped green onions1 pkg (85 gm) dried oriental soup noodles,
crushedDressing:¼ cup cider or rice wine vinegar2 Tbsp granulated sugar2 Tbsp sodium-reduced soy sauce2 Tbsp sesame oil Cracked pepper
1. Spread nuts and seeds on baking sheet and toast for about 5 min at 350 F (180 C). Cool.2. In bowl combine cabbage, bean sprouts, onions and noodles.3. Prepare dressing in small bowl by whisking the oil into the vinegar, sugar and soy sauce mixture. 4. Toss toasted nuts and dressing with cabbage mixture. Cover and refrigerate for at least one hour. Can be covered and refrigerated for up to one day.
Per serving: Kcal 114 Pro 4 g carb 12 g fat 6 g Sodium 92 mg potassium 206 mg Chol 7 mg Sat’d fat 1 g. Good source of vitamin C and folate
Quick & Tasty Vinaigrette Yield: ~1/2 cup (8 Tbsp)
2 Tbsp. balsamic vinegar or fresh lemon juice 4 Tbsp olive oil 1-2 tsp maple syrup or honey pinch salt and freshly ground pepper to taste1-2 tsp. snipped chives, green onion or favourite herbs
Mix vinegar or lemon juice and olive oil together in small bowl. Slowly add oil while whisking constantly until smooth and slightly thickened. Season to taste with salt, pepper and chives or herbs. Alternatively, combine all ingredients in a clean jar with a screw cap top or a cruet. Shake well. Note: If you find the balsamic vinegar is too strong add 1-2 Tbsp water.
1 serving = ~ 2 Tbsp dressing
Suggestions: Crisp romaine, pink grapefruit, cucumbers. A few thin slices of avocado may replace the cucumber and create a different texture.
Curried QuinoaQuinoa is a popular high protein grain from the ancient Aztecs. It is a nice compliment to chicken, fish or meat – instead of the usual rice or potato. Add some organic greens and a home made vinaigrette for a complete meal.
Add quinoa in 1 cup boiling chicken stock. Turn heat to low and steam about 15-20 minutes. Roast ginger, shallot and curry in 1 tsp vegetable oil or butter. Cook over low heat until mushrooms have softened. Add 3/4 cup chicken stock and reduce by about one-third. Add chutney and sugar. Mix well. Add cooked quinoa, yogurt and cilantro once pan is removed from heat. Adjust flavours. 1 serving: 228 Cal 11 gm protein 37 gm Carbo 4 gm Fat 0 Chol
Martime Tomato ScallopGreat vegetable side dish for a relaxing comfort meal.4 cups Stewed or canned tomatoes (~20 oz can)2 Tbsp Minced onion (optional)1-2 tsp White or brown sugar1-2 slices Buttered French bread, cubed
Salt and pepper
Butter stale bread. cut into cubes.Season tomatoes with sugar, salt, pepper and minced onion.Layer tomatoes and bread cubes leaving most for the topping.(I sometimes just add the bread cubes to the top only).Bake in 400 F oven until the bread cubes are crisp and brown, about 20- 30 minutes.
(adapted from Fanner Farmer Cookbook by Susie Langley MS, RD)
Maritime Corn Scallop Good source of complex carbohydrate instead of potato, rice or pasta.1-2 Tbsp Butter or Becel margarine1/2 Small onion, minced1 can Creamed corn (14 oz can)1 Egg6-8 Saltine crackers, lightly buttered then crushed into crumbs (about ½-3/4 cup)
Sautee minced onion in butter/margarine till ender. Open can of creamed corn and place in lightly greased casserole. Mix in slightly beaten egg to corn and season with salt and pepper. Add a small amount of cracker crumbs to corn mixture OR add all crumbs to the top. Bake in a 400 F oven for 20-30 minutes or until crumbs are browned and corn mixture puffs (and egg is cooked).
PS: you may add some milk to the corn mixture if you like a less firm texture.Constructed by memory by Susie Langley and Jane McIntyre 6-5-04Susie Langley MS, RD, CSSD 2008
1 lb lean beef chuck, cut into 1 ½” cubes1/3 cup tomato paste3 Tbsp balsamic vinegar2 Tbsp all-purpose flour salt and pepper2 large onions, cut into 1” chunks6 small red or white skin new potatoes4 medium carrots, peeled, cut into 1” chunks6 garlic cloves, smashed2 Bay leaves2 cups water
Place beef in a 5 quart slow-cooker. Distribute tomato paste, flour and vinegar over beef.Season generously with salt and pepper. Add onions, potatoes, carrots, garlic and Bay leaves. (May add turnip or parsnips). Cover slow-cooker. Cook on high until beef is fork tender about 5 hrs OR cook on Low heat about 8 hours.
You can do this in the conventional oven at 350 F for 2 ½ hours. First you combine all the ingredients and bring the stew just to a boil on top of the stove. Then transfer the Dutch oven or heavy casserole with a cover to the pre-heated oven and let simmer for about 2 ½ hours. Very tender.Note: Could substitute chicken, pork or lamb instead of beef.
