Is Your Snack Holding You Back? Tips for Packing a Snack Made for an Athlete

Athletes love to snack, but when speaking with young athletes about snacking, the first foods that come to mind are pre-packaged salty snacks and sweet treats. Instead of wanting to know which foods are healthy, which foods they should avoid, and what the healthier alternatives to their favorite snacks are, young athletes often get stuck in the habit of reaching for junk foods in-between meals - that's what everyone is doing! Most active people and young athletes know which foods aren't necessarily healthy without being told. When they're asked what snack foods they reach for, they're usually laughing over Poptarts or Cheetos, but even if that's what everyone else is reaching for, those junk foods aren't made to fuel an athlete's body. Putting the right fuel in our bodies helps us push harder and get stronger in our sport, so even though fruit and nuts aren't cool, those foods are going to make you a better athlete, while those junk foods might be holding you back.

Unhealthy snacking isn't uncommon - snacking has become much more popular and widely accepted, and many people (not just athletes) have moved from eating 3 main meals a day to 5-6 mini meals throughout the day or eating several smaller meals and several snacks per day.

An online poll found:

• Snack food sales are increasing globally, not just in the U.S. 
• Many people are snacking at least once per day, and the most popular snacks globally are chocolate and fruit
• The most popular snack in North America is chips and chocolate
• People are snacking to satisfy that between-meal hunger they get from 3 square meals...AND people are also eating more snacks to replace meals - instead of regular meals, they might just be grazing throughout the day.

Many athletes, people training for a certain event or race, and very active people may have higher calorie needs and snacking can help those people meet their calorie and nutrient needs...but they shouldn't be replacing a well-rounded vegetable-protein-starch meal with chips and chocolate candy. If athletes are hungry between meals, snacks should be more than just a package of junk foods - snacks are an opportunity add nutrition. Athletes should ask themselves, "How can I make this snack or meal more nutrient-dense?" because every eating opportunity is an opportunity to fuel your body for practice, competition, or recovery.

One athlete asked, "When does a healthy snack become unhealthy?" (Such as adding caramel to apple slices). 

This snack isn't necessarily unhealthy, but caramel, just like any sweet/candy/sugary treat is a "sometimes food". You could lower the amount of sugar in the snack and add some protein and healthy fats (which would make the snack a healthier option) by swapping out the caramel with a healthier side.

For example, you could make your own cinnamon dip with Greek yogurt, peanut butter and cinnamon. You could dip the apples in almond butter or have some cheese slices or hard-boiled egg on the side.

Snacking tips for athletes:

1. Pairing carbohydrates with protein can increase satiety and keep blood sugar levels even.
2. Eating protein throughout the day (including that post-workout snack) can help promote muscle protein synthesis. Don't forget the carbs, though! Adequate carbohydrate intake allows your body to spare the protein you eat to promote recovery and build muscle. 
3. If there's several hours between the snack and your next meal, choose a larger snack with several different food groups, containing protein and healthy fats to hold you over, plus some carbs to give you energy.  
4. If you just need to be held over for a short time before your next real meal (60-90 minutes), choose a smaller snack (100-200 calories). 
5. For athletes with a weight  gain goal, larger snacks can act as "mini meals" to help them add calories to your day. Add high-calorie foods such as nuts/nut butter and full fat dairy to snacks and meals. 
6. For athletes with a weight loss goal, eating smaller snacks and choosing crunchy vegetables and fruit, which have a high water and fiber content can help keep them full.
•  Crunchy foods usually take a little bit longer to eat, too, so instead of reaching for a 100-calorie bar or packet of snacks, choose vegetables and/or fruit paired with some protein. 

PROTEIN	CARBS
½ - 1 cup Greek yogurt	Apple or banana
1 – 2 Tbsp peanut or almond butter	½ cup oatmeal
2 Tbsp – ¼ cup hummus	1 – 2 slices whole grain toast
10-30 almonds, cashews, walnuts, etc.	½ - 1 bagel
1 piece of string cheese	1 cup raw baby carrots
½ - 1 cup cottage cheese	Wheat crackers (Triscuits, Wheat Thins)
Beef jerky	1 cup berries
¼ - 1 cup edamame	Corn  tortilla
Hardboiled eggs	Sweet potato
Lean deli meat (turkey, chicken, ham, roast beef)	Raisins/Craisins
Milk	Whole grain cereal
Cheese	Graham crackers
	Pretzels

For more ideas, check out these smart snacking ideas from the Academy of Nutrition and Dietetics!

Strive for excellence in each meal - if you're putting in the work at practice and competition, put some thought into what goes on your plate throughout the day. 

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Why National Nutrition Month is Worth Celebrating

March is National Nutrition Month!

Right when our healthy New Year's habit's begin to fade, National Nutrition Month® rolls around in March to remind you of those healthy eating habits.

The theme for the 2016 National Nutrition Month® is "Savor the Flavor of Eating Right," which is all about bringing back the enjoyment factor of mealtimes. It's important to remember that food isn't just food/energy/fuel - there's so many reasons why you eat the foods you eat, when you eat them, and how those foods make you feel. In a diet-filled world, it's so easy to forget that mealtime doesn't have to be about eating certain foods because you have to and that healthy eating can actually be enjoyable.

This month's blog posts are going to focus on this year's National Nutrition Month theme, celebrating all the ways healthy eating can be enjoyable and fun. Here are some easy ways develop healthy eating habits during National Nutrition Month®, and to "Savor the Flavor of Eating Right."

Be more mindful during meals

This tip goes back to the "mindful eating" strategies outlined in last week's blog, How To Adopt These Healthy Habits From People Who Maintain a Healthy Weight (Without Dieting).

Take a look at your meal times and see how many times you're eating with the TV on, while you're on your phone, texting, on the computer, reading a book or magazine...the list goes on for the number of ways we are distracted while eating.

One research study showed that people who were distracted  with playing a computer game while they ate lunch ended up eating more, couldn't quite remember all the foods they had eaten and were less full than those who were not distracted during the meal.

• Take a break from your computer, book, and/or phone, get up out of that desk and enjoy your lunch without distractions.

• If you are eating on-the-go, make sure you have nutritious snacks available, such as fruits, vegetables, mixed nuts, string cheese, hummus, Greek yogurt, sandwiches, etc.

Enjoy the social aspect of mealtimes

Did you know that family meals are associated with healthy weights in children and adolescents and can help promote healthy eating choices? When kids are involved in family meals, they pick up healthy eating habits from mom and dad - eating healthy foods and sitting down to enjoy an undistracted meal becomes the norm.

In adults, the idea of family meal time can be shared with friends: A story recently came out about 5 New York lawyers who called themselves the "Lunch Bunch" - they make 5 portions of a healthy, homemade lunch once a week, and enjoy the others' meals the rest of the week.What a fun way to not only only have to prepare lunch just once a week, but also to try new recipes, taste new foods, and branch out from the typical brown-bag sandwich. 

Set some healthy eating goals this month

Healthy eating can be a challenge, but the good news is that good nutrition has INSTANT benefits. You don't need to go on a 30-day diet or push yourself to the max for 7 days in a row at the gym to feel good about what foods you put on your plate, which in turn will make you feel good. Nobody ever said, "Wow, I really regret making all those healthy choices!"

Tips to get started:

• Try to eat at least one serving of fruit or vegetables at each meal and snack. Try adding a banana to your morning oatmeal or packing carrots in hummus as your afternoon snack.
• Getting 25-30 grams of protein per meal can help you meet your protein needs and feel more satisfied with meals. Eat a variety of  protein sources, from beans, dairy, nuts, seeds, poultry, meat and fish. 
• Make sure to incorporate healthy fats into  your meals and snacks. People often don't feel satisfied or "hungry an hour later" after drinking a smoothie - try adding peanut butter, hemp, chia or flax seeds, or an avocado to your smoothie to make it a more balanced meal.
• Make more grains WHOLE grains. This means having brown rice, quinoa, oatmeal, whole grain bread, pasta and wraps at meals.

You might also like:

March 1st is National Peanut Butter Lover's Day! 

Real Mom Nutrition || 6 Amazing Recipes with Peanut Butter

Serious Eats || Rosa Parks' Featherlight Peanut Butter Pancakes Cool!

National Peanut Board || PB&J - The Mighty Mouthful for Athletes PB&J is my go-to snack and meal recommendation for busy athletes.

Nourish RD's || Veggie Stir Fry with Peanut Sauce Would be great with tofu or chicken for extra protein

Sharon Palmer || Eating a Plant Based Diet Doesn't Have to Break the Bank

 Follow Lizzie on Twitter to get the lastest nutrition news, research findings, and nutritious recipes!

Good nutrition is important for everyone, but athletes have increased nutrient needs due to their high activity levels, and each athlete is different in terms of what foods they should eat and when they should be eating to optimize physical performance.

 Stop into the Sanford Fieldhouse today or call 605-312-7878 to set up an appointment with the Sports Nutritionist!

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Apps to Help You Make It A Healthy Holiday & Beyond!

As the holidays approach and the celebrations begin, one of these apps could potentially be your new bff!  It is so important to be mindful of what you are eating and that is easily lost during the holidays at the buffets, cocktail hours, pass around hors d'oeuvres, the office food fest and the actual holidays. Here are 2 great smart phone apps that will EASILY let you keep track of all your

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