4 Reasons You Should Eat Squash This Fall

The butternut squash is ready to be harvested in our garden. There is no arguing that fall is upon us. Squash is a common staple around Thanksgiving, but why should you start eating it now? Here are few reasons squash is a fantastic nutritional choice:

1. It's low calorie

This makes it a great choice because it means those with higher calorie needs can eat more volume (and who doesn't like that)? Those with lower calorie needs can trust that this is a smart option that won't tip the scales. Use it as a perfect substitute for white potatoes.

2. It's full of Vitamin A

Vitamin A is powerful anti-oxidant whose beneficial properties have only been seen when eaten (versus supplemented). In addition, Vitamin A is important for healthy eyesight - especially night vision. 

3. It's high in B-Vitamins

Essential to fueling metabolic processes, b-vitamins are plentiful in squash. Make sure you get your metabolism revving by incorporating squash.

4. It's versatile

You can find a large variety of squash, including butternut, acorn and spaghetti squash. From that, you can make dishes such as butternut squash pizza (sub squash for sauce and/or use as a topping), pasta (sub spaghetti squash for the noodles) or butternut squash lasagna (sub squash for sauce). You can even toast the seeds as a great source of fiber.

Looking for a tasty recipe for your own newly-harvested (or purchased) butternut squash? Here is one that will bring the family to the table:

Butternut Squash and Spinach Risotto

Serves: 2

Ingredients:

10 oz butternut squash

1 large red onion

2 cloves garlic

1 red bell pepper

3.5 oz fresh spinach

Handful of flat leaf parsley

1 tsp olive oil

7 oz arborio risotto rice

1 pint vegetable stock

black pepper, to taste

1. Peel the squash, scrape out seeds and cut into cubes around 1/2 inch across (note, you need 10 oz AFTER peeling)

2. Finely chop onion, garlic and red pepper.

3. Heat oil in a large, heavy-based saucepan.

4. Fry the squash, onion, garlic and red pepper together over a low/medium heat until the squash starts to soften.

5. Add the rice and stock; simmer 15-20 minutes (check instructions on your rice), stirring frequently and adding additional hot water as required to keep the rice from boiling dry.

6. Season liberally with black pepper.

7. Once rice is cooked, add spinach and fresh parsley and stir it through until the leaves wilt. Serve immediately.

Picture & Recipe Source: http://blog.rachelcotterill.com/2013/11/butternut-squash-spinach-risotto.html

Be Extraordinary,

RDKate

Athletes: 4 ways to ruin your spring season

We are almost to March, which means many of you are about to start the spring season (either in competition if you are a high school/college athlete or in training if you have spring/summer races planned). You have waited all winter to get to this point. You are determined this will be your best year yet. But little do you know, you may be making huge mistakes with your nutrition that will cost you big come game/race-day. Looking to ruin your season? Try this............

1. Don't eat breakfast
Breakfast is the most important meal for athletes. It re-plenishes muscles after an overnight fast. It also gets muscles ready to work that day - regardless of what time your training session(s) will be. Skipping breakfast forces the body to pull from other stores - often times this means breaking down muscle. Have an early-morning workout and think skipping breakfast is okay? Think again. You might as well skip the workout and keep sleeping. Not a breakfast eater typically? Start small - Greek yogurt, bagel with peanut butter, or a piece of fruit....and work up from there. Anything is better than nothing.

2. Don't sleep
Sleep is probably one of the most important things you will do over the course of 24 hours. Sleep is when your body repairs, replenishes and builds. In addition, the longer you are awake, the more opportunities to eat, which can mean too many calories coming on board. Trying to drop fat or gain muscle? Hoping to improve recovery and relieve soreness? Wanting to prevent illness and injury? Looking for more energy during the day or during training? Aim to get at least 7-9 hours of sleep on average to help that happen.

3. Don't eat any fruits and vegetables
No one likes them anyway, right? And you burn so many calories, you can eat whatever you want, right? WRONG. While getting enough calories is important, it's about quality within that quantity. Fruits and vegetables are essential to athletes. They contain vitamins and minerals that help with recovery of tired, sore muscles as well as metabolism of every type of food you eat. In addition, they help hydrate the body. Dehydration is the number one cause of nutrition-related performance deficit. Write down everything you eat for a day or two. Count the number of times you eat fruits or veggies. If it is less than 5, you have work to do. Five servings is the minimum, so get munching.

4. Don't worry about what you eat until the night before you compete
Ah - the pre-competition pasta dinner. The perfect start to a perfect game. While this may be true, that should not be the start of your performance nutrition. It is not just about what you eat the night before, but also the days, weeks and months before. So start assessing your intake now. Meet with a sports RD who can help you meet your athletic goals. Don't waste precious time by not helping your body train (and eventually compete) the way you want it to.

Be Extraordinary,


RDKate

5 Foods to Always Have on Hand

As hard as we try, sometimes we just run out of time to meal plan. To make sure you can throw together something quick and healthy even when the pantry is bare, here are 5 shelf-stable foods to always have on hand. Buy them in bulk; stock up. With these, you'll be good to go regardless of what meal it is.

1. Quinoa
Besides being quick and easy to make, this grain doubles as a great protein source at 8 grams per cup (as much as 1 cup of milk). Toss in some dried fruit or cooked veggies with nuts and you have a nice meal for lunch or dinner.

2. Frozen veggies
While fresh veggies are great, the nutrient content isn't necessarily highest when compared to frozen or canned. Frozen veggies are frozen right after they are picked, sealing in the nutrients. Fresh veggies, on the other hand, may have been shipped across the country over a period of days, resulting in much of the nutrients being lost. Choose frozen veggies that are not in sauces and the darker the better. Try frozen spinach, carrots, peppers, or broccoli. Toss into pastas or...quinoa perhaps? And don't be fooled by the steam-in-a-bag kinds. Any frozen vegetable can be heated up in the microwave just as fast - though clearly in a bowl instead of the bag.

3. Canned or frozen fruit
Along the same lines as the veggies, frozen or canned fruit might actually be higher in nutrient content. The trick with canned fruit is to buy fruit in its own juice and drain the can before consuming. When you run out of fresh, frozen or canned is a nice emergency back-up that is still high in nutrients. One downside with canned fruits is less fiber, as most are peeled before they are canned. So, be sure to choose frozen or fresh some of the time.

4. Olive or canola oil
There is so much you can do with oils - in baking and cooking. They are a great source of energy when you don't have much on hand and help make the meal more satisfying. Making that quinoa and veggies I talked about? Toss with 1 Tbsp olive oil for a great flavor.

5. Nuts and nut butters
Well, I know technically this is two items, but I suppose I'll cheat on this one. Nuts and nut butters are a great, quick source of energy including protein and healthy fats. Buy nuts in bulk and store the extra in the freezer to lengthen the life of the nut. Look for nut butters whose ingredients are only the nut itself (no salt, sugar, preservatives, etc.) to get the best nutrition. When in a pinch, PBJs are still a great go-to and nuts can be combined with anything listed thus far for added crunch, flavor and satisfaction.

Be Extraordinary,


RDKate

5 Essential Foods for 2013

Looking to jump-start your New Year's Resolution to improve fitness or body composition? Here are 5 foods full of nutrients that will help you feel more energized, ward off illness and contribute to a successful weight change program.

1. Avocado
These little green gems are a great source of monounsaturated fat, which can help lower cholesterol when eaten in place of saturated fat. Fat also helps you feel more satisfied after a meal or snack, leading to better choices the next time you eat. And did you know that the more you work out, the more fat you need in your diet? It is essential to help you replace the energy you burn as well as assist with recovery. 

2. Tofu
Tofu is a great source of protein and iron and comes in a variety of types for use in different recipes: silken, soft and firm. Great for vegetarians, tofu is one of the only plant-based foods that can stand alone as a complete protein, meaning it provides all of the essential amino acids that your body doesn't make in one tofu-rrific package. Amino acids are critical for muscle building and repair. Try each variety of tofu to discover your favorite: silken in smoothies, soft in soups, and firm in stir-frys.

3. Quinoa
Though actually a seed, quinoa is prepared like a whole grain (such as rice), but takes significantly less time (10-15 min vs. 40 min). Like tofu, it is a complete protein. It is an excellent choice for those suffering from celiac or gluten-intolerance as it is also a gluten-free grain. Add that it is a great source of protein and healthy fat and this is one powerhouse food! Quinoa can be served hot or cold, so be creative with the plethora of recipes available online.

4. Peppers
As an athlete, a big player when it comes to fighting colds and promoting recovery is antioxidants. Antioxidants help "clean up" your muscles after exercise and enhance the function of your immune system. Peppers are a great source of these antioxidant vitamins; any color will do.

5. Berries
Like peppers, berries pack an antioxidant punch. They are also a great source of carbohydrate, which helps fuel and recover your muscles for exercise.

Want to try all 5 together? How about warm quinoa with red and orange peppers and avocado served with a smoothie of silken tofu and berries? Yumm....

Here's to a great 2013!

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

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

Fall into Fitness: 5 Seasonal Fruits & Veggies!

Dear readers:
Today please enjoy a guest blog post by a former intern, Maggie.

Be extraordinary,

RDKate
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Love the flavors of fall foods but don’t want to derail the fitness and nutrition regimens you’ve worked so hard to maintain all summer? Autumn brings with it a new line-up of all star fruits and vegetables that are sure to keep you fueled up while looking and feeling great.  This may actually be the perfect time to reintroduce fruits and vegetables that you may have forgotten about during the summer back to your kitchen! Use autumn as an inspiration for healthy snacks and your diet will be as nutritious as the leaves are colorful!

 

 

1.      Apples. Cider mills and apple orchards that open for the season are great places to find these seasonal superstars. Whether you like a spectacularly sweet Honey Crisp apple or prefer the crunchy crisp texture of an Empire, they are all great sources of vitamin A, which is essential for vision health. Leave the peal on for extra fiber! Pair apple slices with peanut butter or spread apple butter on Tricuits.

 

2.      Pumpkin. Of course fall would not be complete without picking out the perfect pumpkin to decorate your table with or in my case opting for any food “pumpkin flavored” (pumpkin spice latte anyone?), what you may not know is that pumpkin is incredibly rich in antioxidants and vitamins. It is packed with vitamin E and beta-carotene, a precursor to vitamin A in the body. Be sure not to forget about the seeds either, ¼ cup contains nearly 50% of the daily value recommended for magnesium, known to maintain normal muscle and nerve function. Try sprinkling pumpkin seeds into yogurt as a post-work out snack.  My personal favorite pumpkin combination is adding 2 Tbsp of pumpkin puree to cooked oatmeal topped with dried cranberries and sprinkled with cinnamon for a breakfast that tastes absolutely fall-tastic!

 

3.      Winter Squash. October also begins the winter squash season, unlike its summer counterpart; the winter variety has a slightly sweeter flavor and is a great complement to cinnamon and ginger. Similar to other richly colored vegetables, squash is an excellent source of carotenes. It seems as the richer the color, the higher the concentration. It offers vitamins B1, B6 and C, along with fiber and potassium. You can’t go wrong by grilling it and including it on sandwiches or baking it along with other vegetables as a side dish.  Those following a gluten-free diet can also enjoy spaghetti squash in place of pasta.

 

4.      Sweet Potato. Do common potatoes have you less than enthused about creating a dinner side dish? Give these beta-carotene powerhouses a try.  Not only will you be getting 30% of your daily value of fiber in a single serving, but your metabolism will also get a boost from the manganese found in this vegetable. Sweet potatoes contain important antioxidant and anti-inflammatory properties and have shown to lower the potential health risk posed by oxygen radicals when passing through the digestive tract. Homemade sweet potato fries are a sure way to get any kid to eat their vegetables and a great source of carbohydrate for athletes looking to add variety to their meals during training.

 

5.      Pomegranates.  Who knew this slightly sour fruit is at its peak from August to December? A great source of vitamin C, folate and potassium, pomegranates can be enjoyed in a surprising number of delicious ways. Try adding the seeds to a salad for a sweet crunch or guzzle a glass of pomegranate juice. You will be upping your antioxidant content because of the high amount of polyphenols they contain, that protect against cardiovascular disease, cancer and osteoporosis. If you start by cutting off the blossom of the pomegranate and submerge it in cold water you can easily rub the seeds off of the skin to avoid a mess.

5 Ways to Fight Flu Season with Food

Whether or not we want to admit it, pharmacy advertisements for flu shots are a tell-tale sign that flu season will soon be upon us. That nasty virus comes back each year to wreak havoc on our bodies and neatly-planned training schedules. Fortunately, your food choices on a daily basis can have a huge impact on your likeliness of being sidelined by the flu (or any cold in general). Starting today, follow these five guidelines to assure you are able to train and compete throughout the entire fall and winter season: 

1. Hydrate!
While proper hydration is key for many reasons, it becomes especially important for the prevention of illness. As the weather turns colder, it's natural to not think about drinking fluids as frequently. However, a properly hydrated body can better transport essential nutrients to muscles and organs for proper functioning and recovery. Should you contract either the stomach flu or even a mild fever, hydration should be a top priority. Oral rehydration products such as sports drinks or Pedialyte may be a good way to avoid dehydration if symptoms are severe.

2. ACE it
Antioxidants may be your best defense against inflammation and stress within the body. Vitamins A, C, and E (ACE) are the power players in this category. To make sure you are meeting your needs each day, aim to eat a fruit or vegetable with every meal and snack. The darker the fruit or veggie, the higher it is in antioxidants (i.e dark, green, leafy vegetables, carrots, peppers, berries or oranges). Decreasing daily stress within your body is a key way to help it better fight off any potential threats to your immune system.

3. Consider Carbohydrate
Be sure to use carbohydrate-containing foods and/or beverages before, during, and after intense training or competitions. The body's stress hormones are at their highest after this type of exercise bout. Fueling your body properly with adequate carbohydrates will provide protection during this vulnerable time, decreasing the negative effect of stress hormones on your body.

4. Fuel, Refuel Recharge
In addition to proper carbohydrate supplementation during exercise, it is essential to maintain a well-balanced diet throughout the entire day. Include adequate carbohydrate, protein, healthy fats, vitamins, and minerals. For most athletes, this includes eating at least every 3-4 hours to meet the body's training and recovery needs. Committing to good nutrition on a daily basis will assure your immune system is functioning at its best.

5. Supplement Smart
Unfortunately, there are no supplements guaranteed to prevent a cold or flu. However, at the first sign of illness, research has shown that two supplements may help decrease the severity and duration of the cold: zinc lozenges and vitamin C tablets. Begin sucking on zinc lozenges at the first sign of an impending illness, but limit length of use to no more than 1 week and don't use on an empty stomach. Note that citrus juice interferes with zinc absorption, so avoid it 30 min before and after using a lozenge. When taking vitamin C, limit each dose to 500 mg max for a total of 1000mg max daily. Anything above this amount is not efficiently absorbed and will simply be excreted in the urine.

Of course there are many flu-prevention behaviors you should keep in mind in addition to diet. Don't underestimate the value of proper sleep (ideally an average of 7-9 hours uninterrupted sleep per night), washing your hands, getting a flu shot, and keeping daily stressors to a minimum. If you feel like you are coming down with something, it is better to err on the side of caution and take a rest day. Overtraining and chronic fatigue only creates extra stress, which makes it more difficult for your body to mount an attack on the pending virus.

Be Extraordinary,


RDKate

School Lunches Solved: Planning, Shopping & Packing

For many athletes or parents of athletes, planning for lunch at school is a dreaded part of the back to school routine. While many complain of poor choices offered in the cafeteria, an equally common complaint is lack of time to pack a sack lunch. Yet, "brown bagging it" doesn't have to take up a huge amount of time or energy. Here are some tips, tricks, and sample lunches to fuel the athlete in you or in your family....

Planning
When planning for sack lunches, remember the key components that should be included in each lunch. Make your list before you head to the store.
-Carbohydrates: Preferably whole grain/whole wheat
-Protein: Preferably low-fat
-Fruit: Fresh is easiest, but canned is okay too
-Vegetables: Think fresh "ready-to-eat" veggies such as baby carrots or cherry tomatoes

Shopping
Do your shopping on the weekend, and buy for the entire week. Using the guidelines discussed, here is a list you might use:

Whole wheat bread, tortillas, or pitas
Brown rice or quinoa
Whole grain tortilla chips
Whole grain crackers such as Triscuits, Wheat Thins, or Kashi TLCs
Low sugar jelly/jam or honey
Dried fruit (no sugar added if possible)

Low sodium lunch meats
Canned/packets of tuna
Eggs
Canned beans
Part-skim mozzarella cheese sticks
Low-fat regular or Greek yogurt: Single serve containers or bulk
Low-fat cottage cheese
2% milk block cheese
Peanut or other nut butter
Whole nuts

Any fresh fruit (look for sales) - fruit like peaches, bananas, oranges and apples might be easier than pineapple, mango or melon that requires cleaning and cutting
Any canned fruit in its own juice (not heavy syrup)
Any fresh veggies (look for sales) - baby carrots and cherry tomatoes come ready to eat vs. broccoli, cauliflower or cucumber, which requires cleaning and cutting

Pack/provide splurge foods only 1x/week (but not on game days). These are not effective for fueling or recovery, but certainly can be part of a reasonable intake. Such foods include items like chips, cookies/brownies, fruit roll-ups/fruit snacks, or soda.

Packing
Prep as much as possible on the weekend to save time during the week. Make sandwiches (minus sauces/dressings which can make them soggy), cut up vegetables or fruit and put in sandwich bags, make individual salads in tupperware containers, create your own single serve yogurt or cottage cheese by placing 3/4 cup into a small tupperware container from the bulk container. Hard boil eggs and make rice/quinoa.

Examples
Lunch #1
Lunch meat or tuna sandwich with cheese, tomato, romaine lettuce, & mustard if desired
Apple
Baby carrots
Low-fat yogurt

Lunch #2
PBJ or PB & Honey on whole wheat bread
Peach
Cherry tomatoes
String cheese

Lunch #3
Low-fat cottage cheese with canned fruit, walnuts, & cinnamon
Crackers & cheese
Fresh broccoli & cauliflower

Lunch #4
Brown rice/quinoa with beans, salsa, and cheese (rolled into a tortilla with lettuce and tomato if desired)
Tortilla chips
Orange or clementine

Lunch #5
Spinach salad with hard-boiled eggs, carrots, celery, tomatoes, oil-based dressing
Place salad in a pita to enjoy
Fresh apricot
Milk (cow's or soy)

Lunch #6
Tortilla with hummus, lots of veggies and feta cheese
Fresh berries
Quinoa with dried fruit and nuts

Remember that lunch doesn't have to be only lunch foods. Both breakfast and dinner foods can be enjoyed at lunch...just follow the guidelines above. Leftovers from dinner often make a great and quick lunch the next day!

Be Extraordinary,


RDKate

"MyPlate" for Athletes

March is National Nutrition Month, and this year's theme is "Shape Up Your Plate" in honor of the new MyPlate graphic released by the USDA as a replacement for the good old Food Guide Pyramid. As a dietitian, this was a welcome change because - lets be honest - how many average consumers actually knew how to interpret the Food Guide Pyramid anyhow? As a sports dietitian, I had been using the plate method for quite some time already because of the simplicity and ease of teaching. However, athletes have very specific needs, so does MyPlate as it is really cater to the needs of athletes? Should the distribution of food groups ever change to better fuel the performing athlete? First, lets break down MyPlate in the context of the sports nutrition world:

MyPlate displays 5 different foods groups - sound familiar? - that are distributed across a plate and either a cup or side dish.

First, why is it important for an athlete to get each of these food groups at every meal?

Grains- This group includes all foods made from wheat, rice, oats, cornmeal, barley, and other whole grains (i.e. pasta, bread, cereal, crackers, tortillas, etc.). Athletes should aim for at least half of their grains to be whole grain (i.e. 100% whole wheat or 100% whole grain versions of the first list). Grains provide mainly carbohydrate, which is the body's main source of fuel during exercise, particularly as intensity increases.  Skimping on carbs leads to a break-down of muscle for energy (note: that's a bad thing).

Protein- This includes lean meat, poultry, fish, and eggs as well as nuts and nut butters, beans, legumes, tofu and other soy foods. Among MANY functions, protein is imperative for muscle re-synthesis and re-building (but must be combined with carb for best results).

Fruits- This group includes all fresh, frozen, canned, and dried fruit as well as ONLY 100% fruit juice. Fruits provide that all-important carb, but also vitamins and minerals essential for proper recovery of trained muscles and prevention of illness.

Vegetables- Also includes all fresh, frozen, canned, and dried vegetables as well as vegetable juices. Vegetables provide only a small amount of carb, but - like fruit - are a great source of fiber as well as vitamins and minerals. Fiber provides "staying power", leading to sustained energy during activity.

Dairy- Includes all fluid milk products as well as foods made from milk such as yogurt, cheese, and cottage cheese. Choosing low-fat dairy products is a great way to take on more protein and carb, as well bone-strengthening calcium and Vitamin D - two components important for protection from injury.

While the MyPlate graphic is a great visual to use on a daily basis to meet your macro- and micro-nutrient needs, when might an athlete need to modify this basic plate?

• Endurance athletes prepping for a big race: Keep all food groups, but increase grains and fruit in the days leading up to competition. One day before, omit fresh fruit (canned, frozen, dried okay) and high-fiber grains (yep - choose white bread) from your diet to assure you fully digest all energy by race day.
• Anaerobic athletes after a lift-heavy workout: Keep all food groups, but slightly increase protein at the next meal following your workout. Don't go overboard here, as most of us get too much protein and the key is really the combination of carb and protein. Extra protein doesn't automatically equal more muscle.
• Athletes recovering from injury: Keep all food groups, but slightly increase protein and slightly decrease grains. You need more protein to repair what has been injured and likely you won't be working out how you were, so you'll need less energy from grains.
• Athletes fighting illness: Keep all food groups, but slightly increase fruits and vegetables. That is where you'll get those antioxidants, which are the power-house for fighting illness in the body.

Remember: What YOU need for YOUR level of activity in YOUR position for YOUR sport is completely individual. For the best performance results, meet with a RD who is Board Certified as Specialist in Sports Dietetics. Can't come to me in the Chicago-area? Find a CSSD RD here.

Oh and in case you didn't hear, today is the 5th Annual National Registered Dietitian Day! Have you hugged an RD today?

Be Extraordinary,

RDKate