NUTRITIONAL VALUE FUELING YOUR ATHLETES Avocadoes do contain fat but it's the monounsatured kind, which is good for the heart.
5 More Foods Your Athletes Need To Eat
Part II of this two-part series covers a couple of surprise fuel sources
By Suzanne Girard Eberle, MS, RD, Portland, Ore.
Editor’s Note: Part I appeared in the February issue of Coach And Athletic Director. It covered lean red meat, canned beans, frozen veg- etables, eggs and potatoes.
H
igh-performance eating is not about eating right or striving to maintain the per-
fect diet. Athletes who fall into this trap often fail to make it to the start- ing line, never mind the fi nish line. High-performance eating hinges on making daily food choices that supply adequate fuel, fulfi ll the ath- lete’s nutritional needs, reduce the risk of illness and injuries, and pro- mote recovery, thereby enabling the athlete to train consistently. Getting the job done entails balancing nutri- tion, convenience and pleasure. Faced daily with school and sport responsibilities, and bombarded by confl icting nutrition advice, athletes often respond by needlessly elimi- nating nutritious foods they could be
18 March/April 2013
eating. Or they feel unduly anxious or guilty when they eat foods considered bad for you.
Foods such as eggs, milk and pizza, for example, are frequently viewed and promoted as “villains.” In real- ity, athletes easily can incorporate these foods into a healthy meal or snack. Take care to avoid singling out a food’s individual components or features—good or bad. Rather, assist athletes in making their choices by putting a food’s nutritional pros and cons into perspective. As a continuation
from last
month, here are fi ve more foods your athletes should be eating.
1. Avocado It’s true that avocados are mostly
fat. A medium-sized avocado con- tains 30 grams of fat, as much as a quarter-pound hamburger. The rec- ommended serving of two table- spoons (roughly one-sixth of a medium-sized avocado), however, provides only fi ve grams of fat and 55 calories. It’s mostly monoun- saturated fat, the heart-healthy kind that when substituted for saturated or trans fats helps to lower choles- terol. Compare that with butter or
mayonnaise. Each packs 200 calo- ries and 22 grams of fat—primarily the artery-clogging saturated type— into a two-tablespoon serving. And, of course, avocados (like all plant foods) contain no cholesterol. Avo- cados also are high in fi ber, beta carotene, folate (a B vitamin) and potassium. Ounce for ounce, an avocado has 60 percent more potas- sium than a banana. Avocado, used creatively, really
boosts the day’s nutrition score by adding variety, saving calories and reducing unhealthy saturated fat. Have athletes use mashed avocado in place of butter or cream cheese on morning toast, for example, and use avocado slices to replace the stan- dard mayo found on sandwiches. Burritos and salads can be topped with a dollop or two of guacamole rather than a creamy salad dressing or fat-laden cheese.
2. Milk
Low-fat milk is the ideal “liquid food.” Nutrition-wise, milk is a much better choice than regular or diet soda, fruit juices, vitamin wa- ters or coffee. Packed full of essen- tial nutrients such as protein, carbs, calcium, vitamin D, B vitamins and potassium, a cup of low-fat milk supplies a hefty nutrition boost for minimal effort. With eight grams of protein per cup, milk partners well with carb-rich foods, such as cereal, granola or breakfast bars, or a piece of fruit, to produce a satisfying snack that holds off hunger pangs more effectively. Milk also is ob- tained easily, even when traveling, as convenience stores and most fast food outlets offer low-fat milk. Supplying 300 milligrams
of
calcium per cup, low-fat milk is an easy and effi cient way to whittle away at the day’s calcium require- ment of 1,300 milligrams for 14- to 18-year-olds. Important for strong bones and teeth, calcium also helps muscles to contract, nerves to send messages and blood to clot prop- erly. Lactose-intolerant athletes can
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