Eight Nutrition Necessities You Should Know

by Liz Applegate ACSM conference April, 2005

Give yourself a little "push".....
Fiber! Eat more! You need 25 g per day if you are a woman and 38 g per day if you are a man.
Great sources of fiber:
Beans
Whole Grains (eg. bran)
Nuts and Seeds
Fruits
Vegetables
Get Cultured!
Eat live cultured foods like yogurt.
Eat 2-1/2 quarts a day! This means Fruits and Veggies. Nine servings total. Liz says to "stuff it" meaning add veggies to a wrap
Eat more "F" & "F" weekly to boost your "EF" intake - a must. Flax seed, or Fish. Get your omega 3's and 6's. The safest fish are: Salmon, catfish, and canned tuna.
Pick the right carbs for better performance. High fiber, low glycemic index carbs are best. Good: Appples, oranges, beans, chocolate! Moderately good: Raisins, oatmeal, honey, pasta. Not as good: Breakfast cereal, cookies, candy.
Jerrods favorite food for recovery.
A sandwich! Yes, that's right it has the perfect balance for recovery. 40-80g carbs, 10-20 g protein.
Two must use supplements.
A. Calcium. Women need 1000 mg per day. B. Multi vitamin that gives you 100% of RDA.
No fuss fluid choices and replacement strategies.
Keep it simple. Women need 2.2 L of fluid per day or 9 cups. Everything counts except alcohol (even coffee). If you exercise, you need 5-12 oz per 15-20 minutes.

Sample low Glycemic Index Menu:

Breakfast: eggs, whole grain toast, oatmeal, milk, apple.
Lunch:Tuna on wheat with salad.
Dinner: Bean Chili over rice with veggies and fruit