Essentials of Nutrition for Sports

drinking 2% reduced-fat milk for a while, then 1%. Finally, choose fat-free milk. Consider Nuts in Moderation

Nuts can be heart-healthy. The fat they contain is generally

unsaturated.

Nuts are loaded with vitamins B and E; the minerals calcium,

selenium, and zinc; and amino acids.

Due to their high caloric content, keep quantities small.

Vegetarian, Health Foods

Do not assume that vegetarian or “health” foods are low in fat. A

half cup of granola has a fat calorie ratio of 50 percent—higher percentage of fat than a Milky Way chocolate bar (30 percent). Restaurant Help

Almost all restaurants have lower-fat items, often noted on the

menu. Most chain restaurants have brochures outlining their menu choices and nutrition contents. Ask wh

ich fats are being used in the

preparation of your food. •^

Salads are great—they have lots

of vitamins and minerals and

are low in fat. However, scoop on a few ounces of oily dressing, and now you have lots of fat and almost no carbohydrate.

-^

Pancakes or waffles may be a reasonable breakfast menu item when you are on the road and cannot eat your usual muesli or low-fat cereal at home. However, lather on the butter or margarine that is usually provided

and fat percentage skyrockets.

-^

The bagel was a great choice. However, gobs of butter or cream cheese ruin your good selection. Use just a dab if you must, or some jam instead.

-^

Use mustard instead of mayonnaise on that sandwich.

-^

Use plain yogurt or salsa on your baked potato instead of butter and sour cream.

-^

Eating a burger? Have a smaller

one with mustard and ketchup,

not the ½-pound burger with cheese, bacon, or mayonnaise.

-^

Mexican food? Choose the burrito

instead of the deep-fried

chimichanga.

Keep Low-Cal Snacks handy

Keep low-fat, low-calorie snacks around. Low-fat foods: rice

wafers, dry cereals (not Granola), whole grain breads, fruits and vegetables, fat-free or low-fat cottage cheese. Watch Calories

Fats are calorically dense. Fat contains 9 calories per gram,

making fat the most concentrated source of calories. Carbohydrate and protein have only 4 calories per gram.

Do not assume that “low-fat” is the same as “low-calorie.” For

an example of deceptive labeling of a fat-free product, see the article “Nutrition Facts” Label

in the free supplement to this book available

at:

http://roadbikerider.com/nutritionforsportssupplement.htm

..

Read about body fat, obesity, and tips to lose weight in the free

supplement to this book available at: http://roadbikerider.com/nutritionforsportssupplement.htm

.

Nutrition for Sports, Essentials of 92