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NUTRITION
Goal: 20-30% fat (40-50 grams/day), 60% complex carbo’s, 10-20% low fat proteins,
Eight 8-oz glasses water/day. Natural, unrefined foods (refining depletes roughage and
removes vitamins and proteins)
Race Day Diet
1. Avoid irritating foods like spicy foods and roughage
2. Avoid gas-forming foods such as onions, cabbage apples, baked beans
3. Avoid fatty foods because they slow digestion
4. Keep intake of proteins to a minimum
5. Eat foods that are high in carbohydrates such as cereals or breads (with jam or
honey) because they provide the major source for energy. The meal should be
light to facilitate digestion.
6. Drink lots of fluids, particularly juice, milk and water. With one week to go,
double hydrate. Drink 16 glasses of water per day.
7. Wear sunscreen, sunglasses, hat
Suggestions:
Dinner
Baked Potatoes
whole grain pasta/
bread
green leafy veggies
fish/chicken (protein)
turkey
rice
salad
seafood
red beans
peas, corn
cornbread
corn tortillas
water
Breakfast
Whole wheat/corn pancakes
low fat milk
bananas (high K)
tomato juice (high K)
whole grain cereals
whole grain breads
fruit (cantaloupe, oranges)
egg whites
water
oatmeal with
raisins and almonds
Lunch
water, Exceed*
high energy bars*
high H2O fruit*
(grapes/oranges)
bagels*
raisins*
yogurt
whole grain breads
lean meats
tuna in water (protein)*
For lunch on a sailing day, consider those items marked with an asterisk (*). Water with
lemon slices is nice.
Suggestions to Grocery Shopping List:
Meats (lamb, beef, ham, liver, pork [pork is excellent source of vitamins]
Poultry (turkey, chicken)
Fish (white, non-oily such as cod, haddock, halibut, flounder, tuna)
Vegetables (lettuce, spinach, peas, asparagus, chard, squash, tomatoes, beets, celery,
potatoes, green beans, limas, broccoli, cabbage, cauliflower, turnips, parsnips)
Fruits (lemons, applesauce, apricots, prunes, pears, peaches, pineapple, banana, apple,
avocado, oranges, plums, melons, berries, cherries, dried prunes, raisins, dates,
apricots, figs)
Raw vegetable and fruit juices
Canned vegetable soups (select low salt)
Breads (whole grain cracked wheat, rye, whole wheat, oatmeal, banana, pumpernickel,
and nut)
Unpolished brown rice/barley
Eggs
Whole grain crackers
Whole grain cereals and oats
Non processed Cheese
Canned tuna
Cottage cheese
Butter or margarine
Milk
yogurt
OJ
Pasta (whole grain)
Whole wheat flour
Red/black beans and green peas
Sweets (honey, brown sugar, maple syrup)
Desserts (custard, bread pudding, fruit)
Oils (olive, peanut, canola, corn, safflower)
Things to avoid:
Frankfurters, bologna, sausage, salami and luncheon meats (high in nitrates, fat and salt
and meat of poor quality), cereals coated in sugars, soda, candy, gum, rich cookies,
crackers, pastries, chips, cornstarch.
Things to limit: Cholesterol (egg yolks, milk, cheese, beef, pork and organ meats),
Simple Carbohydrates (sugar, honey)