Food For Fuel

HEALTHY EATING TIPS By Nutrition Experts Tuesday, July 19, 2011.Here are some healthy eating tips to fuel your exercise plan:Start your day with breakfastTake
regular healthy snacks. They are a great way to refuel Balance your
food choices so you get a full range of nutrients- don’t eat too much
of any one thing.Eat
more wholegrains, fruit and vegetables. These foods give you
carbohydrates for energy plus vitamins, minerals and fibre. And they
taste goodTry the following energy boosting Foods when exercising andPorridgeOats
are low on the glycaemic index which means that your body gets a slow
steady release of energy. They are high in fibre which keeps you fuller
for longer and contain B-vitamins, critical for energy production in
your body.PastaPasta
is also low on the glycaemic index and high in carbohydrate which is
the source of most of the crucial fuel energy source for the brain, red
blood cells, muscle and organs.LentilsLentils
provide both carbohydrates and protein for energy and muscle repair.
They are also a great source of fibre, and provide useful amounts of
energising B-vitamins, iron, magnesium, potassium, zinc and copper. WaterWithout
water, your body cannot generate energy. Water makes it possible for
your system to digest, absorb and transport nutrients and helps
regulate body temperature. Aim to drink six to eight 200ml glasses of
water a day.BananasThe
sugar in bananas is an easily digested form of carbohydrate. Bananas
are also a good source of potassium, an essential mineral that helps to
maintain normal nerve and muscle function.Fruit smoothies made with low-fat yogurtYogurt
provides a healthy balance of protein and carbohydrates while fresh
fruit gives you a quick energy boost along with the nutritional
benefits of fibre, vitamins and minerals. What makes a good
post-workout snack?After
working out it’s best to consume foods that are high in protein and
carbohydrates but low in fat. Protein is necessary for muscle growth
and repair whilst carbohydrates are necessary to replenish the glycogen
levels that were used to fuel your workout.Some post work out snacks:Fruit such as banana or some grapes.Semi-
skimmed milk (not only does it have protein and carbohydrates, it also
has lots of water, which will help replace fluids lost from sweating).Low-fat cheese and crackers.Banana smoothie made with low fat yogurt, berries and orange juice.Baked beans & two slices of wholegrain toast.Cereal with low fat milk.Baked potato with cheddar cheese or tinned tuna.Low fat yoghurt topped with muesli/cereal.Sandwich with wholegrain bread, peanut butter or turkey breast slices and desired salad (lettuce, cucumber, tomatoes, peppers).