Fueling

Take these steps

Step 1: Learn to VALUE the benefits of FRESH PRODUCE and

HEALTHY OILS

Benefits

• Essential vitamins and minerals

• Required for tissue growth and repair

• Helps maintain your body’s immune system

• Less soreness and down time

Fruits

Choices:

apples, bananas, oranges, grapes, blueberries, cantaloupe, honeydew melon, strawberries, cherries, pineapple, mango, lemons, kiwi and apricots.

Servings:

1 cup fresh fruit

1 large piece of fruit

8oz fruit juice

½ cup dried fruit

Vegetables

Choices: sweet potatoes,broccoli, cauliflower, green beans, squash, carrots, dark salad greens, tomatoes, chili peppers, yams, red and green bell peppers.

Servings:

1 cup cooked vegetables

2 cups raw vegetables

Healthy Oils

Choices:

nuts, seeds, egg yolks,

flax seed oil, shellfish,

avocado, garbanzo

beans, baby lima beans,

pea pods, and peanut

butter.

Servings:

1 teaspoon oil

1 tablespoon salad dressing

Step 2: Select fiber rich STARCHES first and reduce fast digesting

SUGARS when inactive

Benefits:

• Good source of carbohydrates and fiber

• Provides energy to perform your best!

Slow Digestive Choices

• Cooked carrots, corn, grits• Grapefruit, apple juice,orange juice• Potatoes, yams, beets • Peanuts, soy beans, lima beans, chickpeas• Tomato soup, black bean soup• Pastas, rice, bran cereals and other grains• Milk, honey, popcorn, yogurt, sports drinks

Fast Digesting Examples• French fries, stuffing, hash browns, corn

chips

• White rice, white bread, English muffins

• Cream of wheat, pop tarts, coco pops, doughnuts

• Skittles, life savers, cup cakes, jelly beans

Step 3: Always VARY your protein sources and select LOWER FAT

sources when inactive

Lean Protein Choices

• Egg whites, eggs substitutes

• Turkey, ham and roast beef deli meats

• Chicken, turkey, Canadian bacon

• Shrimp, scallops, salmon, haddock, canned tuna fish

• Skim milk, fat free cottage cheese, low fat cheese

• Soy nuts, soy burgers, beans, peas

Medium Fat Protein

• Top loin, beef, rib-eye steak, hot dog, pork chop

• Fried dish, Canned tuna in oil

• 2% milk, cottage cheese, low fat yogurt, feta cheese

• Soymilk, soy yogurt, tofu, tempeh

High Fat Protein

• 75% lean ground beef, beef ribs

• Spareribs, ground pork, salami

• Whole milk, cottage cheese, American and Swiss cheese

• Peanut butter, soy cheese

Typical Protein Servings

• 2 egg whites or 1 egg

• 8 oz milk or soy milk

• 3-4 oz beef, Pork, lamb, poultry, fish, shellfish or cheese

• 1/2 cup cottage cheese

• 2tbsp. Parmesan cheese or peanut butter

• 1oz nuts