Should I detox after Christmas dinner?

I originally posted this blog back in August. However, in light of the post-holiday fog, I thought it appropriate to dust it off. It's easy to believe that detoxing will make up for the "mistakes" of holiday eating and prevent the ones that may still come (...New Years???). But is it a good idea to detox after a holiday feast? Will it really help shed those pounds and "toxins" built up over the month of December?......

Search for "detox products" online and you'll get over 35,000 hits. Detox diet books number in the hundreds. Surprising? Unfortunately, no. Ridiculous? Absolutely. It's continually shocking to me the amount that some people will pay for products that have absolutely no scientific evidence that they do...anything. The theory behind detoxing is that our body becomes overloaded with "toxins" from the food we eat, mainly coming from additives, caffeine, preservatives, and alcohol. Supposedly these toxins stay in the body, wreaking all kinds of havoc, from weight gain to belly bloat to fatigue. The truth is that this entire premise is faulty.

Talk to any GI specialist and he/she will tell you the same thing: our bodies don't get "backed up with toxins" that come from the foods we eat. The body is perfectly capable of cleansing itself using its own special device: your liver. Ever heard the phrase, "You live-r you die"? You need your liver - can't live without it! It is your body's natural way of filtering out the "bad stuff" and keeping the good.

So why do people keep buying detox and cleansing products, claiming to see results? Many of these products are filled with intestinal irritants, designed to upset the lining of your gastro-intestinal (GI) system so that you go to the bathroom (and therefore think the products is effective). The products claim that this is your body ridding itself of "toxins and years of build-up", when all you have done is irritate your intestines.

Unfortunately, the consequences can go beyond mere irritation of your GI system. Many detox products or detox diets are downright dangerous. Some products require extreme fasting for days or weeks at a time, in which participants only drink liquids or eat only one or two foods. Taking in so few calories leads to severe muscle wasting (not fat loss). Still other detox products contain laxatives or colonics; these can be dangerously dehydrating and cause electrolyte imbalances in the body. Use the products enough and you will start decreasing how effectively your intestines absorb the vitamins and minerals in the food you eat. Some people become dependent on these "colon cleanses" to go to the bathroom because they have overused them and upset the natural regularity of their bodies.

Looking for a healthy way to "cleanse" your body after the holidays? Try this:

1. Drink plenty of water

2. Eat whole foods rich in fiber, such as fruits, vegetables, and whole grain.

3. Fuel your muscles with low-fat dairy products and other lean sources of protein.

4. Eat consistently throughout the day: every 3-4 hours is ideal.

5. With the okay from your doctor, be physically active every day.

6. Avoid laxatives and detox supplements.

So whether it's a pill, liquid, diet, or foot pad (yes, those are out there too), stay far away.

Be Extraordinary,

RDKate

Holiday Eating Survival Guide for Athletes

Holidays are a wonderful opportunity to see family and friends that you might not otherwise see during the year. But what is a holiday without rich and tantalizing foods? While it is important to enjoy the holiday season and its delicacies, it is essential that you make smart food choices as an athlete. It is very easy to lose focus and suddenly find your weight up and your performance compromised. To arrive into the New Year with only positive memories of the holiday season, here are a few nutrition tips and tricks to guide you:

 

1.      Remember - calories in vs. calories out: Unwanted weight gain is the result of eating beyond your body’s needs.  Keep this in mind over the holidays. A great practice is to be sure to exercise on days you know will be full of eating (like Christmas). Begin the day with a great workout to kick-start your metabolism and set the pace for continued healthy choices into the evening.

 

2.      Vegetables are your friend: Love ‘em or hate ‘em, vegetables are a great way to feel full due to the high fiber and water content. At holiday meals, be sure at least 1/3-1/2 of your plate is loaded with vegetables.

 

3.      Decrease your condiments: Instead of immediately covering your foods in condiments, enjoy the taste of the actual food you are eating. You might also use spices such as cinnamon, basil, oregano, or garlic to jazz up your food without the extra saturated fat and calories.

 

4.      Be “choosy” with your choices: The holidays are a great time because it is often your one chance during the year to have Aunt Sue’s famous pumpkin pie, grandma’s stuffing, or cousin Vinnie’s bacon-wrapped scallops. My advice? Eat them! But choose those options over the chocolate chip cookies or the pita chips and hummus you can have any time you want. Be “choosy” – eat what you don’t always get!

 

5.      Be mindful: Once you decide what food(s) you are going to eat during that special holiday meal or event, avoid quickly inhaling your pickings before you even taste them. Find somewhere to sit down and truly ENJOY what you have selected. Don’t be in a hurry to eat – take your time and converse with family or friends as you eat. It is especially important to do this with holiday treat foods. It is no secret that these foods offer little nutritional value; they are simply DELICIOUS. However, these foods should be enjoyed slowly, thoughtfully, and with intention. As you are eating, take note of your hunger and satiety levels – always stop when you are comfortably full or even sooner if your craving is sufficiently satisfied.

 

6.      Eat a sufficient meal before evening holiday outings: If you are heading to an evening holiday party serving only appetizers or desserts, be sure to eat a well-rounded meal before leaving the house. This will provide your body with energy to help you more easily make good eating choices at the event. It is easier to make smart choices when you are not ravenously hungry.

 

7.      Balance your beverages: For those of you who will choose to drink alcohol during the holidays, be aware that calories add up quickly! Limit yourself to 1-2 drinks at a time and alternate with water to keep yourself well-hydrated. Choose light beers and sugar-free or low-calorie sodas and mixers to further decrease calories. Note that non-alcoholic drinks such as egg nog or juice are also loaded with calories, so drink these in small quantities (try ½ cup at a time) and focus on enjoying the taste instead of using them as a thirst quencher.

 

8.      Mingle away from the food table: A great trick to avoid grazing all day or night is to mingle with family or friends away from the food table. Position yourself in a completely separate room or with your back to the food table. This will help you to think less about the food because you can’t see it. It also makes you think twice before getting more food since you have to put in that extra effort to get back to the food table.

 

9.      Make sleep a priority: Studies show that inadequate sleep signals a hormone in your body that increases the drive to eat and makes it more difficult for your brain to gravitate toward healthy options. Help your body by getting at least 7-9 hours of sleep each night on average.

 

10.  Enjoy what truly matters: Keep in mind that what truly matters during the holidays is not the food, but the time spent with family and friends. By focusing on the enjoyment derived from people and not food, the holidays will be much less stressful for you and making healthy choices will happen naturally.

Be extraordinary,

RDKate

Healthy Convenience Foods

In a world where everyone is short on time, "I don't have time to eat healthy" is no longer valid. Although the movement toward convenience foods is generally frowned upon by nutrition professionals, there are some foods and food products that will fit the bill when it comes to quickly fueling performance.

Convenient Processed Foods
The majority of your daily food selections should be whole and unprocessed, but here are some great options for the rest of the time...

• Brown rice packets: Only 10 min prep vs. traditional 45 min prep)
• Whole wheat pasta: Ready in 10 min or less
• Whole wheat couscous: Ready in 10 min or less
• Quinao packets (pre-cooked)
• Air-popped or low-fat microwave popcorn*
• Oatmeal in packets or cups: Excellent for traveling!
• High fiber cold cereal: Not just for breakfast!
• High-fiber crackers: Try Triscuits or Kashi TLC crackers
• Whole wheat pocket or pita bread: Stuff with fresh veggies and low-sodium/low-fat deli meat
• Kashi granola bars
• Whole-wheat pizza crust: Load with low-sodium sauce, veggies and low-fat meats such as ham, chicken, lean turkey pepperoni or lean ground beef
• Canned tomatoes*
• Individual packs of unsweetened applesauce
• Canned beans*: Pair with brown rice
• Canned tuna or salmon
• Lean deli meat*: Try turkey, chicken, ham or roast beef
• Individual cups of peanut butter: Pair with high-fiber crackers or celery sticks
• Individual cups of hummus: Pair with high-fiber crackers or veggies
• Individual cups of guacamole
• Soy nuts: Great protein & healthy fats!
• Edamame: Find in the frozen vegetable section
• Low-fat individually packaged low sugar yogurt or Greek yogurt
• Low-moisture, part-skim mozzarella cheese sticks
• Cubed or shredded cheese: Save time! Add it to your favorite meals for extra protein.
• Frozen entrees*: These are not all bad when used occasionally, as they are often more nutritious than what would have been prepared otherwise. Look for low sodium/low fat varieties and pair with a salad, fruit and glass of low-fat cow's or soy milk for a well-rounded meal.
• If it's in the budget, don't count out meal delivery services for all or part of your week's meals. This can be relieve the stress of meal planning and assure nutritious meals at least part of the time. Just be sure to choose the best meals (nutritionally) available.
• Fast food options: Baked potato at Wendy's, Fruit & Yogut parfait at McDonalds, side salad at Burger King to name just a few can be a great addition to your work lunch

*Look for low-sodium varieties or rinse (if appropriate)


Convenient Fresh Foods
Perhaps the most convenient foods are truly the ones listed here. With a little pre-prep during the weekend or other day off, you can easily grab these foods and head out the door.

• Fresh fruit: Especially apples, oranges, bananas, plums, nectarines, peaches, clementines, grapes, berries and apricots. Pair with peanut butter for protein.
• Dried fruit: The best choices are cherries, cranberries, and blueberries. Pair with nuts or yogurt for protein.
• Baby/cut carrots or celery strips: Pair with hummus or peanut butter for protein and healthy fat.
• Cherry tomatoes: Pair with string cheese for protein.
• Bagged spinach or spinach mixes: Add pre-cooked or canned chicken for protein
• Rotisserie chicken: Pre-cooked, often still warm at the time of purchase and can be used for so many dinner ideas, including with tacos, burritos, nachos, stir-fry, fresh salads, baked potatoes, brown rice, or sandwiches. Be sure to include veggies!
• Pre-cooked shrimp: Just like the rotisserie chicken, can be easily added to a meal as a quick protein source.
• Hard-boiled eggs
• Nuts: One of the best natural convenient foods. Look for lightly salted or unsalted varieties whenever possible.
• Individually-packaged low-fat milk: Go for cow's milk or soy milk for adequate protein

Be Extraordinary,


RDKate

Nutrient Dense vs. Energy Dense: What's the difference?

Any of you who follow nutrition articles know that registered dietitians often recommending a "nutrient dense" eating pattern. But what is that exactly and which foods fit the bill? How do they differ from "energy dense" foods? As an athlete or active individual, why should you care?

Nutrient Dense
Nutrient dense simply means that in a relatively small quantity of a food, there is a large amount of vitamins and minerals. So, nutritionally you get more "bang for your buck". Nutrient dense foods are important because all metabolic processes in our body rely on adequate levels of vitamins and minerals - especially B-vitamins and Iron and Calcium. If you are an athlete, your body will stay better hydrated, recover more quickly and more efficiently use the food you eat if your intake is based on mainly nutrient dense foods. So which foods are nutrient dense? Here is a short list:

-100% Whole-grain or 100% whole wheat (WW) sources of carbohydrates, such as WW breads, pastas, rices, and rolls. A few great products are Raisin Bran, Kashi cereals, Triscuits, and Rhodes whole wheat bread varieties.
-Lean sources of protein such as grilled chicken, lean ground beef or steak, baked/broiled fish, tuna, beans, and tofu.
-Low-fat dairy sources such as low-fat milk, cottage cheese or yogurt. Greek yogurt is one example of a great product, though make sure it is not loaded with added sugar (same goes for regular yogurts).
-All fresh and dried fruits and vegetables or canned fruits in their own juice (drain the juice).
-Good sources of polyunsaturated fats such as salmon, walnuts, almonds, avocado and flaxseed.

Energy Dense
Energy dense means that in a relatively small quantity of food, there is a large amount of energy...or calories. There may or may not be a large amount of vitamins or minerals...though, typically this phrase is attached to foods that are low in vitamins and minerals and high in calories. Examples include cakes, cookies, ice cream, candy and other sweets as well as chips, fried foods, soda pop, juice drinks and coffee drinks. While foods such as avocado, dried fruit and nuts are in fact energy dense (small volume = high calories), they are also nutrient dense so are a great choice for athletes. Energy dense foods may more quickly replace calories burned during activity, but they lack the valuable nutrients needed for the body's repair and recovery. In addition, these foods tend to be high in saturated and trans fats, which are pro-inflammatory and place the body at an increased risk for illness and injury.

If you love your energy dense foods, choose them carefully. Plan to have 1-2 energy dense foods per week, but be sure to have them on off-days (preferably the day after competition versus the day before) and in small quantities. While they may taste good, they aren't doing any good for your body.

Until next week....Be Extraordinary,


RDKate

Fast Food Trivia - Which is the lowest in calories: Answers

Last week's blog featured a quiz created by Kelly White MS, RD, CSSD, LD. This week, check the answers below to see how well you did!

Kelly is a clinical, sports and wellness dietitian. Feel free to contact her directly at kwhitenutrition@gmail.com

Be Extraordinary,


RDKate
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How did you do?!
Which of the two choices has the most calories? Higher-calorie option is underlined; calorie totals follow.

Fast Food

1. Big Mac from McDonalds vs. Subway 12-inch Italian BMT sandwich: 600 vs. 900

2. Burger King Chicken Club Salad with Tendercrisp Chicken vs. Burger King Bacon Cheeseburger: 480 vs. 360

3. 2 McDonalds Quarter Pounders vs. Large McDonalds Chocolate Shake: 820 vs. 1160

4. Quiznos Chicken Bourbon Sandwich vs. Quiznos Classic Italian Sandwich: 320 vs. 950

5. Taco Bell Taco Salad vs. Taco Bell Nacho Cheese Steak Gordita: 840 vs. 270

Ice Cream/Beverages

1. Small Wendy’s Vanilla Frosty vs.Small Dairy Queen Oreo Blizzard: 310 vs. 570

2. Starbucks Small Coffee Frappuccino vs. McDonald’s Medium Coke: 180 vs. 210

3. Sonic Tropical Fruit Smoothie vs. Smoothie King Strawberry Smoothie: 500 vs. 380

4. Coldstone Medium Chocolate Ice Cream vs. McDonalds Vanilla Ice Cream Cone: 520 vs. 150 

5. Starbucks Café Americano vs.Starbucks Medium Hot Chocolate with whipped cream: 450 vs. 30

Restaurants

1.Ruby Tuesday’s Kids Meal Macaroni and Cheese vs. Pizza Hut one slice of Thin n’ Crispy Pizza: 900 vs. 230

2. Chili’s Cheese Fries vs. Outback’s Bloomin Onion: 2070 vs. 1700

3.Chili’s NY Strip Steak vs. Chili’s Caesar Salad with Grilled Chicken: 790 vs. 1010

4. Red Lobster's Cajun Chicken Linguini vs. Applebee's Chicken Wings (12 ct): 1828 vs. 1545

5. Applebee's Honey Grilled Salmon dinner vs. Chili's Chicken Caesar Pita: 555 vs. 650

Of course many of these foods are okay in moderation, but you can see how eating out day after day can add to your waistline.There are many meals and beverages restaurants offers that are lower in calories and more nutritious.  Remember to plan ahead and look up foods before you go out to eat!

 

As the holidays approach, be aware of your fast food splurges

The holidays are quickly approaching. As many of us expect to take in quite a few calories from holiday parties and gatherings, it becomes especially important to be cognizant of what we eat before we get to those parties. Lack of time and high stress often leads to an increase in fast food intake during the season. This week, enjoy a guest blog by Kelly White MS, RD, CSSD, LD, who will test your fast food nutrition knowledge to help you prepare and stay on track during the next couple of months! Kelly is a clinical, sports and wellness dietitian. Feel free to contact her directly at kwhitenutrition@gmail.com
 
Be Extraordinary,
 
 
RDKate
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Eating out can be healthy, but one meal can also provide one half to all of your total calorie needs for the day.  Even if you are athletic and burn a lot of calories, some of these foods can STILL take up to ½ of your total calorie needs for the day.  Many foods listed below may seem like a decent choice (well, not that many of them), but you will be amazed at the total calorie amounts they provide!   If you are a very busy person, and eat out a lot, take advantage of the Apps on your phone, or use www.calorieking.com to look up food items in your favourite restaurants.   

Take this quiz to see how much you know about fast food meals and beverages!    Below you will see three categories:  Fast food, Ice Cream/Beverages, and Restaurants.  Which of the two choices has the most calories?

 

Fast Food

1.  Big Mac from McDonalds   vs.       Subway 12-inch Italian BMT sandwich

2. Burger King Chicken Club Salad with Tendercrisp Chicken   vs.      Burger King Bacon Cheeseburger

3. 2 McDonalds Quarter Pounders    vs.   Large McDonalds Chocolate Shake

4. Quiznos Chicken Bourbon Sandwich    vs.     Quiznos Classic Italian Sandwich

5. Taco Bell Taco Salad    vs.     Taco Bell Nacho Cheese Steak Gordita

 

Ice Cream/Beverages

 

1. Small Wendy’s Vanilla Frosty   vs. Small Dairy Queen Oreo Blizzard

2. Starbucks Small Coffee Frappuccino vs. McDonald’s Medium Coke

3. Sonic Tropical Fruit Smoothie vs. Smoothie King Strawberry Smoothie

4. Coldstone Medium Chocolate Ice Cream vs. McDonalds Vanilla Ice Cream Cone

5. Starbucks Café Americano vs. Starbucks Medium Hot Chocolate with whipped cream

 

Restaurants

 

1. Ruby Tuesday’s Kids Meal Macaroni and Cheese  vs. Pizza Hut one slice of Thin n’ Crispy Pizza

2. Chili’s Cheese Fries  vs. Outback’s Bloomin Onion

3. Chili’s NY Strip Steak vs. Chili’s Caesar Salad with Grilled Chicken

4. Red Lobster's Cajun Chicken Linguini vs. Applebee's Chicken Wings (12 ct)

 

5. Applebee's Honey Grilled Salmon dinner vs. Chili's Chicken Caesar Pita

 

 

Come back next week to see the answers!

How to Reduce Added Sugars Today!

Last week I discussed ways to find those sneaky added sugars that creep into your favorite foods when you least realize. So once you have identified them, what are some easy swaps and substitutes to help you cut them out and not feel deprived? Here are few ideas to reduce the added sugar in your diet!

1. Cut out regular sodas. Diet soda is still the best option between the two.

2. Choose canned fruit in it's own juice or light syrup (not heavy!). And don't drink the syrup...

3. Instead of desserts like cookies, ice cream or cake, try fresh fruit with a small amount of whip cream on top.

4. Be careful choosing breakfast cereals. Use the tools you learned last week to find the cereals that are the lowest in added sugars. Sugary, frosted cereals are just as bad as cookies and cakes.

5. Opt in to drinking more water or milk and less fruit juice/drinks. Even though 100% fruit juice has lots of great nutrients, like pop or fruit drinks calories add up quickly. So, limit yourself to 1/2 cup fruit juice daily.

6. Monitor your intake candy, sugary gum or other sweets. These are not only bad for your waistline, but bad for your heart, pancreas and teeth - to name a few!

7. Beware of added sugars in condiments such as ketchup or salad dressings. Sauces such as spaghetti or pizza sauce often contain sugars as well. Try making your own!

8. Limit sugar-sweetened teas and coffee drinks with flavored syrups. Many syrups are now available in sugar-free varieties. If you must have regular, try asking for half the number of pumps of syrup; I bet you will be just as satisfied with the resulting flavor!

9. Instead of donuts and rolls, snacks on fruits, veggies, low-fat cheese, whole-grain crackers (such as Triscuits) and low-fat/low-calorie yogurt (many have LOTS of added sugar).

10. Watch for sugar in other drinks such as sports drinks and energy drinks. Sports drinks are only meant to be used during an intense level of activity. I don't ever recommend my athletes drink them outside of this (even top-level athletes). Sports drinks are not a good fluid option at meals or to sip on during the day.

My advice: Pick 2 of the above ideas and implement them for 1-2 weeks. Once you have got them down, add a couple more each week or so. Implementing all 10 ideas can be overwhelming and unsatisfying. So take it slow and steady so that the changes you make are changes that stay.

Be Extraordinary,


RDKate

Added Sugars: The Scary Truth!

Halloween is that time of year when kids rejoice, parents groan and dentists cringe. The holiday by tradition is filled with sugar-glazed donuts, gooey caramel apples and chewy candies of all sorts. It is a good thing Halloween comes only once a year, as regular intake of these high-sugar foods wreaks havoc on our health in more ways than one. A study assessing the U.S. NHANES 2007-2008 data reported that added sugars provided 14.6% of total energy intake in individuals' diets with the main contributors being soda and energy/sports drinks, grain-based desserts, fruit drinks, dairy desserts and candy. The USDA recommends no more than 32gm (or 8 tsp) of added sugars/day per 2,000 Kcal of intake; this is equivalent to 6% of calories from added sugars.

So after the costumes are put away and the candy is eaten (or thrown away), what can you do on a daily basis to make sure your intake of added sugars isn't sky-high? First, lets review the facts:

• Added sugars are sugars and syrups that are added to foods or beverages during processing or preparation
• Added sugars does not include naturally occurring sugars such as those that occur in milk and fruits.
• While the body does not metabolize added vs. natural sugars differently, sources of natural sugars often contain other nutrients such as fiber or vitamins and minerals. These other nutrients benefit our overall level of health and also affect the total metabolism of the food.
• Foods that contain added sugars include: soft drinks, candy, cakes, cookies, pies, fruit drinks (fruitades, fruit punch, Tang), milk-based desserts and products (ice cream, sweetened yogurt and sweetened milk), grain products (sweet rolls, cinnamon toast, donuts, Pop-Tarts, sweetened cereals, Toaster Strudels, etc.). Clearly this is not an all-inclusive list!

If you are confident the product contains only added sugars, you can calculate the number of teaspoons of sugar in that food or drink. For every 4 grams of sugar on a food label (look at total carbohydrate) that is equal to 1 teaspoon of sugar in the food. Here are a few examples:

• One 12 fl. oz. can of regular soda = 40 grams sugar = 10 tsp sugar
• 1 jelly-filled donut = 36 grams sugar = 9 tsp sugar
• One 2 oz. (regular-sized) Snickers candy bar = 34 grams sugar = 8.5 tsp sugar
• 1 cup chocolate ice cream = 38 grams sugar = 9.5 tsp

The problem with targeting added sugars in our diet is that finding the added sugars is sometimes not as obvious. Many products that we believe to contain only natural sugars (such as, perhaps, yogurt) actually contain added sugars as well. With these foods, looking at the food label doesn't help. While the label lists "sugars", this doesn't always mean added sugars if there are natural sugars present and so often confuses consumers.

So, be an added sugar detective! The next time you are looking at a product, find the ingredient list. If any of these ingredients are listed, the product contains added sugars:
-brown sugar                     -invert sugar                  -anhydrous dextrose
-corn sweetener                -lactose                          -confectioners powdered sugar
-corn syrup                        -maltose                        -corn syrup solids
-dextrose                           -malt syrup                    -maple syrup
-fructose                            -molasses                     -nectars
-fruit juice concentrates     -raw sugar                     -white granulated sugar
-glucose                             -sucrose                        -cane juice, cane sugar
-high-fructose corn syrup   -sugar
-honey                                -syrup

Remember, too, that ingredients are listed by weight. So if an added sugar is one of the first few ingredients, the product is likely high in added sugar.

So what are some good ways to reduce added sugars in your diet? Come back next week to find out!

Be Extraordinary,


RDKate

Bars, Bars, Everywhere: Picking the Best One!

Dear Readers,

Today please enjoy a guest blog by Carrie Banner Aprik, MS, RD. She is the owner of Nutrition4Motion, and is the consulting dietitian for Oakland University Athletics, Michigan State University Sports & Cardiovascular Nutrition, and elite figure skaters at the Detroit Skating Club. She also teaches an introductory nutrition course at Michigan State University.

Be Extraordinary,

RDKate
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On the list of most common questions I get as a sports dietitian, “what’s the best bar?” ranks among the most frequent. Bars – which refer to protein bars, snack bars, granola bars, meal bars, cereal bars, etcetera – can be a useful tool for athletes who often are pressed for time and need quick and easy foods that travel well and taste good.  The answer to the “best bar” question depends on what role the bar plays in the athlete’s diet. The athlete should first ask themselves:

         

Are you looking for a meal replacement? Meal component? Or snack?

            When are you eating it? Pre-workout? Post-workout? Or some other time?

            What nutrients do you need more of – carbohydrates or protein?

           

Who knew picking out a bar could be so involved?!

For athletes, bars that provide enough calories to replace an entire meal are hard to come by. A male college athlete, for example, may need to consume upwards of 800 calories per meal. Would a meal replacement bar fill him up? Certainly not! For most active people, even those without extreme calorie needs, bars should more appropriately serve as additions to a meal, and contribute additional nutrients that are lacking in that meal. Every brand of bar contains different amounts of carbohydrates, protein, and fats. Some are even enriched with vitamins, minerals, and/or fiber. Here are some meal examples:

In this meal, the bar provides additional carbohydrate and fat:

-4 oz grilled chicken w/1 tbsp Italian dressing

-1 cup steamed vegetables

-8 oz low fat milk

-1 small apple

-1 package Nature Valley Oats ‘n Honey Granola Bar

 

In this meal, the bar provides additional carbohydrates, protein, and fat:

-6 oz fat free Greek yogurt

-1 cup roasted vegetables

-1/2 cup fruit salad

-1 small baked potato

-1 Kashi GoLean Roll bar

          Pre- and post-workout snacks should have a 3:1 or 4:1 ratio of carbohydrate to protein. Certain bars on their own can be used to achieve this ratio, or in addition other food. Bars used as snacks at other times of the day should be chosen based on calorie needs. For example, those looking to control body weight should choose bars that are high in fiber, and low in added sugar and calories. Below is a table of my favorite bars and their nutrient contents. It is important to remember that there is no “magical” bar (no matter what the health food store tells you) that will instantly turn you into an all-star athlete. Only the right combination of nutrition and training can do that! A registered dietitian can help you plan meals and snacks with the right bars for your calorie needs, taste buds, and schedule.

 

	Calories	Carbohydrate (g)	Protein (g)	Fat (g)	Fiber (g)	Other nutrients*
Nature Valley Oats ‘n Honey Bar	190	29	4	6	2	Small amount of Iron
Kashi GoLean Roll Bar	190	27	12	5	6	Good source of 5 vitamins & minerals; moderate amount of 4 vitamins & minerals; small amount of potassium
Luna Bar	170	27	8	5	5	Good source 19 vitamins & minerals; moderate amount of 5 vitamins & minerals; small amount of potassium
Clif Bar	230	44	9	3.5	5	Good source of 8 vitamins & minerals; Moderate amount of 14 vitamins & minerals, small amounts of chromium & potassium
Soy Joy	130	16	4	6	2	Small amounts of potassium, vit A, calcium, & iron
Power Bar Performance Energy Bar	230	45	8	3.5	2	Good source of vit C, calcium, & iron; moderate amount of thiamin & riboflavin, small amount of potassium
Nature Valley Trail Mix Bar	140	25	3	4	3	Small amount of iron
Kind Bar	180	23	3	10	2.5	Moderate amount of vit C & calcium; small amount of iron

*Small amount = <10% of daily value

 Moderate amount = > 10-20% daily value

 Good source of = > 20% daily value