Fruit for Dessert, Snacks
Without a doubt, athletes who eat fruit several times a day protect health far better than any vitamin supplement might do. But if a pear just doesn't "do it" for a snack, nor does an apple satisfy your hankering for apple pie, try these tips to fatten your fruit intake.
1. Breakfast: Do your "fruit duty" at breakfast, the meal when fruit appeals to most people. By enjoying a tall glass of orange juice along with a banana (on cereal), you'll have a firm foundation to your day's fruit intake.
2. Lunch: Eat a heartier lunch, so fruit will become an appealing dessert. For example, convert your light lunch into a peanut butter sandwich. You'll then be content to enjoy grapes for dessert (instead of a big cookie).
3. Snacks: Snack on an apple plus (low-fat) cheese, banana plus peanut butter, berries plus yogurt. One piece of fruit for about 100 calories is generally too little for an athlete who may need 300 calories per snack.
Costs vs. Benefits
Making dietary improvements offers benefits: better health, more energy, fewer dental cares, longer life, etc. But eating healthier comes along with costs.
That is, eating breakfast means you have to wake up earlier, have breakfast-food available, and take the time to eat. But the benefits are: you'll be more alert, less hungry midmorning, have a better workout that afternoon, and be better able to control your weight.
When the benefits of breakfast outweigh the costs, you'll integrate that dietary improvement into your life.
The same goes for ice cream. When you eat heartier, wholesome meals at breakfast and lunch, you'll be content to eat a lighter dinner and less ice cream (or other evening snacks) afterward.
You may not even miss the goodies, or will easily eat smaller portions.
By acknowledging the costs and benefits of your food choices, you can better understand why you eat the way you do, and then move forward.
Keep focused on this overriding benefit: When you eat well, you feel better and you feel better about yourself. Everyone wins with good nutrition.
Related Articles:
- 7 Powders and Cleanses To Help You Keep Your Resolutions
- 10 Fruits and Vegetables That Should Be in Your Diet
- 20 Motivational Fitness Quotes
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About the Author
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) helps both casual and competitive athletes learn how to eat a winning sports diet. Her practice is in Newton, Massachusetts (617-795-1875). The fifth edition of her Sports Nutrition Guidebook is available at www.nancyclarkrd.com. Also see NutritionSportsExerciseCEUs.com for online CEUs.
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