STEPHANIE FERNANDES MS, RDN, CISSN

Guide

DON’T GO GROCERY SHOPPING WHEN YOU ARE HUNGRY

When you are hungry you are more likely to choose items that aren’t of the best nutritional quality and you may find yourself snacking while shopping.

CREATE A SHOPPING LIST Lists help you stay focused and prevent aimless wandering down

aisle after aisle. Before creating your shopping list take a look in your fridge, freezer, and pantry so you can fill in the blanks. Dry good items or items like canned goods, spices, and cereal/grains may be purchased less often.

STICK TO THE PERIMETERThe inside aisles of grocery stores or supermarkets is where the

majority of processed, less nutritious food can be found or the food with the most CRAP. Don’t get distracted by the colorful cereal boxes and different flavors of Oreos — go with purpose.

BUY IN SEASONIf you want a specific fruit or vegetable that is not in season, you

can typically get it frozen or dried. Fruits and veggies that are out of season may be more expensive due to transportation from other states or countries.

HEALTH BENEFIT Fruit is primarily a carbohydrate that is rich in vitamins,

minerals, antioxidants, phytochemicals, and fiber.

GO FOR COLOREat a rainbow of different colored fruits and vegetables.

WHICH IS THE DIFFERENCE BETWEEN WHOLE FRUIT, 100% FRUIT JUICE, AND FRUIT BEVERAGE?

The whole fruit contains not only the “juice” but the fiber as well. 100% fruit juice is just that – 100% of the real deal.

There are no added sugars or other ingredients, whereas fruit beverages often contain some to not any fruit juice.

IT SHOULD GO

WHOLE FRUIT > 100% FRUIT JUICE > FRUIT BEVERAGE

Fruit

Dried fruit is an easy way to get your fruit in no matter the time of year. Dried fruit is dehydrated, meaning that it is not a good source of fluid, like regular, whole fruit, but still contains the vitamins and minerals you need.

Frozen fruits and vegetables are a great option if you notice that fruit you buy spoils or goes bad before you eat it. Depending on where you live and what season it is, frozen fruits and vegetables may pack a bigger punch, as far as antioxidants and phytochemical compared to fresh fruits and vegetables, as they are picked and flash frozen at peak ripeness.

tip

SELECTING FROZEN FRUIT: • Look for colorful options. Check out the berry blends!

• Make sure it doesn’t contain added sugar.

• Check the ingredient list and make sure it simply lists the fruits you are buying.

tip

AVOID DRIED FRUIT WITH ADDED SUGAR. An easy way to know if sugar has been added is to read the ingredient label on the package. If you see sugar, sucrose, dextrose, or any with an “–ose” then you know it has been added and is not naturally occurring. Typically dried tropical fruits have added sugar.

GO FOR LOCAL. Locally grown fruits and vegetables are often packed with more nutrients and antioxidants compared to their foreign counterparts.The longer the fruit or vegetable takes from once it is picked to you eating it – the less nutrients it has. So if it has to go by boat, plane, or on a cross-country trip — the less nutrients it may contain.

tip

Common Fruits and When in SeasonSPRINGMARCH TO MAY

SUMMERJUNE

TO AUG.

FALLSEPT.

TO NOV.

WINTERDEC.

TO JAN.

ALL YEAR

APPLE X XAPRICOT X XBANANA XBERRIES • BLACKBERRIES • BLUEBERRIES • RASPBERRIES • STRAWBERRIES X

XXX

CHERRIES XGRAPES X XGRAPEFRUIT X XGUAVA XKIWI X (CA)MANGO XMELONS • CANTALOUPE • HONEYDEW • WATERMELON

XX

XXX

NECTARINES XORANGES X X XPEAR X XPEACHES XPINEAPPLE X XPLUM XPOMEGRANATE X XTOMATOES XWATERMELON X

• Use the bagged salad mixes. Try using the blended variety. You can even combine 2 different types of salad – like the nutrient dense spinach and the water-packed crunch of romaine for the best of both worlds.

• Add pre-shredded carrots, grape, or cherry tomatoes.

• Add croutons.

• Add fresh or dried fruits OR edamame, beans, or other legumes.

• Add protein: Chicken, turkey, salmon, lean beef.

• Add on the healthy fats: Avocado, oil-based salad dressings, reduced-fat cheese.

VegetablesVegetables are packed with fiber, vitamins, minerals, phytochemicals,

and antioxidants.

Eat a variety of different colored fruits and vegetables.

Aim for at least 3 different colored fruits and vegetables at each meal.

As with fruit, if in season, buy fresh and ripe (if you can locally grown) for the highest nutritional quality. If not in season, opt for frozen.

MAKE A MAN SALAD

WAYS TO MAKE EATING VEGETABLES EASIER • Use pre-cut baby carrots, celery sticks, broccoli or cauliflower with a

yogurt-based ranch or hummus dip for a snack.

• Use veggies in dishes like stir-fry or pasta and add to smoothies to hide the taste if you aren’t a huge fan.

Common Vegetables and When in SeasonSPRINGMARCH TO MAY

SUMMERJUNE

TO AUG.

FALLSEPT.

TO NOV.

WINTERDEC.

TO FEB.ASPARAGUS XBELL PEPPERS XBROCCOLI X XBRUSSELS SPROUTS X XCAULIFLOWER XCOLLARD GREENS X XCORN X XCUCUMBER XGREEN BEANS X XKALE XMUSHROOMS XSNOW PEAS XSPINACH XSQUASH • ACORN • BUTTERNUT • SUMMER X

XX

SWEET POTATO X XYAM

ZUCCHINI X

Grains, cereals, & starchesCOME BACK TO EARTH

This goes not only for breads, grains, cereals, and starches, but for animal proteins as well.

Choose the least processed forms of foods.

Processed foods are foods that have been modified or changed before it is available for us to eat.

PROCESSED FOODS INCLUDE• Breads, grains, or cereals that have been refined and/or enriched.

• Canned, jarred, or frozen foods.

• Foods that have added ingredients.

• Frozen meals and prepackaged snacks.

• Meats like sausage and deli/lunch meats.

COME BACK TO EARTH BY EATING WHOLE GRAINS.CUT THE C.R.A.P.

Choose foods that do not contain added sugars, preservatives, and other artificial additives.

WHOLE GRAINS INCLUDE

This goes for a lot of other foods like animal-based protein products and even plant-based products.

Whole grains have not been processed and contain more fiber and vitamins than refined grains.

RICE (BROWN, BASMATI, OR JASMINE)

BARLEY

BUCKWHEAT

BULGAR

OATMEAL

POPCORN

CORN

FARRO

QUINOA

WILD RICE

Brightly colored packaging and convincing characters can make those “middle” aisles distracting.

Check the label on the back to make sure your cereal is Greeeat for you.

TONY GOT IT WRONG

LABEL CHECK• Look for ingredients that list whole grains as the first ingredient (i.e.

whole wheat flour, 100% whole grain oats, oatmeal, whole grain corn, rye).

• Don’t be fooled by labels that say “stone-ground” or “100% wheat” or “cracked wheat” or “multigrain” – these are not whole grains!

• Avoid products with the terms “bleached” or “enriched” in the ingredient label.

• Sugars: “ose” words (like dextrose, maltose, sucrose), syrups, nectars, (evaporated) cane juice, sweetener, fruit juice concentrates, sorghum, honey, molasses, maltodextrin, dextrin, malt.

BREAKFAST CEREALS SHOULD MEET THE FOLLOWING CRITERIA

1) More than 3 grams of fiber

2) Less than 12 grams of sugar

Protein is a part of every cell in our body and is essential for muscle building and repairing, immune function, and for the maintenance of bone, tendon, and ligaments.

• Highest quality protein and are rich in choline, which is important for brain function and blot clot formation.

• Grade either A or AA based on quality of egg shell and egg.• Highest grade is AA.• There is no difference between white or brown eggs.• OMEGA-3 RICH EGGS: chickens are fed a diet rich in

Omega-3s, which increases the eggs’ Omega-3 content and therefore offers an additional source of Omega-3 fatty acids.

EGGS

• Typically low in fat and high in protein.• High in iodine, selenium, and Vitamin D.• Some types of fish are high in Omega-3 fatty acids like salmon,

mackerel, and sardines.• Limit intake of metals such as tile fish, shark, sword fish, and tuna.• Aim for 3-6 ounces of cold water fish like salmon, mackerel, albacore

tuna, or sardines 2-3 times per week to ensure optimal levels of inflammation reducing Omega-3s.

• Packed with protein, B vitamins (B6, B12, and niacin) and minerals (iron, zinc, selenium).

FISH

BEEF, LAMB, PORK

GO FOR LEANER CUTS TO LIMIT INTAKE OF SATURATED FATS.

BEEF: Tenderloin, eye of round, sirloin, filet, 90-95% lean ground beef, flank steak.

PORK: Tenderloin

LAMB: Roast, chops, leg

LABEL CHECKWhen looking at different cuts of meat or ground meats look for the

following:

1. “Select” or “Choice.” These are leaner than “Prime.”

2. Minimal marbling. Marbling is the white within the meat. This is the fat. The less, the leaner.

3. Free range and grass-fed. These are typically higher in Omega-3 fats and leaner.

• CHICKEN & TURKEY: Lean, protein-rich, and high in niacin, selenium, and B6.

WHITE MEAT vs. DARK MEAT White meat is typically leaner than dark, but dark meat is richer

in iron.

tip

Remove skin to decrease saturated fat intake. When purchasing ground chicken or turkey go for 90/10 or 95/5.

PLANT-BASED PROTEINS• LENTILS: Rich in fiber, iron, folate, potassium, calcium, zinc, naicin, and vitamin K.

• BEANS: Rich in fiber, B vitamins, phytonutrients, potassium, and magnesium.

• TEMPEH/TOFU/EDAMAME: Soy containing, complete proteins.

• QUINOA: Considered a complete starchy protein.

• SPIRULINA: Deep blue-green in color and rich in protein.

SEEDS• Sunflower, sesame, flax, and pumpkin.

• CHIA: Great to add to meals and foods to thicken while also boosting fiber, protein, and Omega-3 fatty acids.

• HEMP SEEDS: Contains not only protein but heart-healthy fats – mainly Omega-3 fatty acids.

tip

Many plant-based protein sources do not contain all the essential amino acids or may differ in what amino acids they contain. Use complementary proteins. Complementary proteins are two or more protein sources that when consumed together provide adequate amounts of essential amino acids. Think of rice & beans.

Dairy is an excellent source of calcium, phosphorous, magnesium, and B-vitamins. Typically, milk is fortified (or added to) with Vitamin A and D.

MILKEasy way to get the needed protein, Vitamins (A and D) and minerals

needed. Chocolate milk has been identified as an excellent option for recovery nutrition post-training/competition.

LACTOSE INTOLERANT?

Don’t worry, you are not alone. More than 70% of the world’s population is lactose intolerant. Although dairy is often thought of the #1 source of calcium, there are other foods that provide just as much or more calcium. Foods such as almonds, sesame seeds, and dark leafy green vegetables are natural sources of calcium. Additionally, other foods like orange juice and almond, soy, coconut, and rice milk are fortified with calcium.

Many lactose intolerant individuals can handle yogurts containing live active cultures, which breakdown lactose making it tolerable. Hard cheese is another option that some may be able to tolerate. However, if you have a severe intolerance, these options may not provide comfort to your GI tract.

Products

CHEESE• Cheese can be a great way to add flavor and a punch of protein to any

meal or snack.

• If using to cook or as an addition to dishes like salad or appetizers – use the real deal.

• If using as a snack – choose low-fat or reduced-fat options to up the protein ratio.

Remember, cheese is considered a more calorically dense item (more calories per serving) and are higher in saturated fats. We want to pick foods higher in healthy fats like monounsaturated and polyunsaturated fats.

YOGURTYogurts are considered probiotics or contain live active cultures of

healthy bacteria and can contain calcium and protein as well.

Greek yogurt and Icelandic Yogurt (strained) contains higher amounts of protein compared to traditional/regular yogurt.

Yogurts can be a great addition to any breakfast or used as the base of any snack.

• Add Kashi Go Lean Crunch, fruit, and healthy nuts for a parfait.

• Can substitute sour cream with Greek yogurt.

• Can use Greek yogurt as an ingredient Smarter Swap for Alfredo sauce.

COTTAGE CHEESE Cottage Cheese is another great dairy option that is packed with

protein and an excellent source of calcium.

Cottage cheese contains high amounts of casein protein, a slower digesting protein than whey. Consuming casein protein at night before bed has shown to improve muscle recovery during sleep.

Pair this with a drizzle of honey and fruit like pineapple or peaches for a tasty bedtime snack!

These are concentrated fuel sources and add flavor to our food.

SOURCES OF “HEALTHY” FATS

• Nuts and seeds are packed with several vitamins and minerals such as magnesium, zinc, and Vitamin E.

• NUTS: Almonds, Brazil nuts, cashews, peanuts, pistachios, walnuts, and pecans.

• Walnuts, flaxseeds, and chia seeds are good sources of Omega-3s.

• SEEDS: Flax, chia, sunflower, pumpkin, and sesame seeds

• AVOCADO: A fruit and a fat that is rich in monounsaturated fats, carotenoids, fiber, Vitamin B6, C, and K, folate, and potassium.

• Add avocados to your sandwich or wrap, salad, or make your own guacamole.

• OLIVES: Black, Greek, or Spanish, olives are rich in mono-unsaturated fats, antioxidants, Vitamin E and A.

OILSSMOKE POINT is the temperature at which an oil starts to burn and

smoke. Oils with high smoke points are better suited when cooking versus oils with low smoke points are best suited for marinating or dipping. When oils burn and smoke; important nutrients and phytochemicals are destroyed.

TREE NUT AND/OR PEANUT ALLERGY?

Try chia, flax, pumpkin, or sunflower seeds to receive many of the same nutritional advantages as when you consume tree or peanut nuts.