PROPER NUTRITION A MUST FOR ALL ATHLETES
	How can you tell if your diet is stacking up? Nutritionists have developed a food-guide system in the shape of a pyramid that can help you rate or evaluate your diet. This guide divides food into five groups on the basis of the nutrients each group provides. By eating the recommended amounts of food from each group daily, you can greatly increase your ability to get all the nutrients your body needs--and that will improve your ability during training or racing. Here is some additional information about the food groups that can help you improve your diet.   Milk, Yogurt, and Cheese Group (Milk, yogurt, and all types of cheese) Provides calcium. Also contains protein, vitamin A, and riboflavin (B2). 3 servings daily. 1 serving is an 8 ounce glass of milk 8 ounces of yogurt 1 1/2 ounces of natural, unprocessed cheese Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Beef, pork, lamb, poultry, fish, eggs, dry peas, dry beans, peanuts, peanut butter) Good source of protein. These foods also contain thiamin (B1), riboflavin (B2), niacin, iron, and zinc. 2 to 3 servings daily. 1 serving is 3 ounces of lean, cooked meat 2 eggs 1 cup of cooked dry beans, peas, or lentils 4 tablespoons of peanut butter Vegetable Group (All vegetables--including dark green, deep yellow, and starchy vegetables--and their juices) Provides vitamins and minerals that complement other food sources. Good sources of Vitamin C include tomatoes, broccoli, and brussel sprouts. Good sources of Vitamin A include carrots, broccoli, spinach, greens, pumpkin, and sweet potatoes. 3 to 5 servings daily. 1 serving is 1/2 cup of cooked vegetables 1/2 cup of chopped raw vegetables 1 cup of leafy raw vegetables such as lettuce or spinach 3/4 cup (6 ounces) of juice Fruit Group (All fruits and their juices) Good source of many vitamins and minerals. Good sources of vitamin C include citrus fruits and their juices, melons, and strawberries. Apricots are good sources of vitamin A. 2 to 4 servings daily. 1 serving is 1 whole fruit such as a medium apple, banana, or orange 1/2 grapefruit 3/4 cup (6 ounces) of juice 1/2 cup (4 ounces) of berries 1/2 cup (4 ounces) of cooked or canned fruit 1/4 cup of dried fruit Bread, Cereal, Rice, and Pasta Group (All whole-grain and enriched breads and cereals, such as cooked or ready to eat cereals, bread, macaroni, grits, spaghetti, crackers, noodles, and rice) Contributes complex carbohydrates (starch and fiber) and significant amounts of protein, B vitamins, and iron. 6 to 11 servings daily. 1 serving is 1 slice of bread 1/2 hamburger bun or English muffin 1 small roll, biscuit, or muffin 3 to 4 small or 2 large crackers 1/2 cup cooked cereal, rice, or pasta 1 ounce ready-to-eat breakfast cereal *To meet increased energy needs, athletes require more than the minimum number of servings listed. In some cases, an athlete may need more than the recommended number of servings. For most athletes, the increased energy should come from the vegetable group and the bread, cereal, rice, and pasta group. Foods in these two groups contain a lot of starch, which is an excellent source of food energy. Athletes who participate in very high levels of physical activity and/or who have the largest body stature will require the highest intake of food energy. Foods that occupy the smallest area at the top of the Food Guide Pyramid, such as butter, margarine, sweets, and jellies, should be used sparingly. These foods do provide energy and some nutrients. However, go easy on these foods and get your energy from foods that are more nutritious. Your body needs the additional vitamins and minerals to help it use energy. Make this food guide pyramid system the basis of your training table. Next: Training Table Tips Your Training Table Guide Training Table Tips
Home	Proper Nutrition a Must| The Pre-Race Meal Planner Keeping Energy Levels Up | Keeping Fluid Levels Up    (c) Copyright by Stapsport 2006