Nutrition Articles

- Eating for Endurance

- Protein Facts

- Calcium

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Food Facts

  1. To add one pound of muscle the body needs an additional 10-14 grams of protein per day. This is equal to about two ounces of meat, poultry or fish, one large egg or one cup of beans.
  2. A diet high in fat is more likely to increase body fat than anything else in the diet. Often times we're not even aware that we're eating foods high in fat. Take those innocent looking frappuchinos or the Cinnabunns or even the unbuttered popcorn in the movie theatre. Each of these contain more fat than a double cheeseburger.
  3. Our body uses carbohydrates as its main energy source, which breaks down into glycogen to fuel the muscles. Studies show that our perception of fatigue during exercise is directly related to muscle glycogen stores. Without adequate carbohydrates you also risk breaking down lean body mass (muscle).
  4. According to Consumer Lab, many creatine products don't contain the amount stated on the label. This is especially true of the liquid and chewable forms. Some of the liquids were found to contain virtually no creatine.
  5. Too much vitamin A in the diet has been found to increase the risk of bone fractures. A landmark study in Sweden found that those with higher levels of vitamin A were seven times more likely to develop bone fractures. However beta-carotene, which is a precursor (becomes vitamin A in the body), does not have any risk.
  6. A plain bagel and cream cheese contains more fat and calories than a donut. This is because most bagels are supersized so that a bagel and cream cheese could contain as much as 500 calories and 15 grams of fat whereas a glazed donut is about 250 calories. Keep in mind that perfection in eating is not the key: it's the right strategy that results in a winning performance.
  7. Protein alone will not build muscle. It's also necessary to get adequate amounts of carbohydrate (for extra calories) along with a strength training program of course. Without enough carbohydrate the body will break down protein for energy.

Making small changes add up big

Instead of these foods

>

Try these foods

Food

Grams of Fat

Food

Grams of Fat

Breakfast foods

Doughnut

12

Bagel

2

Granola (1 Cup)

15

Cheerios (1 cup)

1

Danish

10

Toast with jam

2

Whole milk

8

Skim milk (1 cup)

0

Lunch Foods

Caesar salad-medium

40

Large garden salad

0

Roll & butter (2 pats)

10

Plain roll

1

Hotdog on bun

10

Turkey sandwich

3

Cheeseburger

26

Ham on rye w/ mustard

7

Tuna packed in oil

7

Tuna packed in water

1

Milk shake

9

Iced tea

0

Dinner Foods

Lobster Newburg
(1 cup)

39

Steamed lobster-4 oz

1

6 oz fried chicken (with skin)

  30

4 oz flounder

8

Chicken wing, fried

7

4 oz grilled chicken (no skin)

4

French fries

10

Baked potato w/fat free sour cream

0

Broccoli with cheese sauce (1 cup)

17

Broccoli steamed (1 cup)

0

Fried rice (1 cup)

13

Steamed rice (1 cup)

0

Desserts

Cheese cake
 (1/12 cake)

21

Angel food cake 1/10th cake with strawberries and 3 tablespoons light whipped topping

3

Vanilla ice cream
(1 cup)

14

Sorbet (1 Cup)

0

Pudding (1 cup)

8

Jello (1 cup)

0

What actually is a serving?

Official USDA serving

Typical restaurant serving

Bagel

2 oz

4-5 oz

Chips

2 oz

3oz +

French fries

3 oz

6-8 oz

Ice-cream

½ cup

1 cup+

Pasta with sauce

1 cup

3 cups +

Popcorn

2 cups

8 cups

Meat

3 oz

6-16 oz

Soda

8 oz

16oz +

Muffin

2 oz

4-6 oz

Pizza slice

5 oz

9oz +


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Barbara Lewin R.D., L.D. Sports Nutritionist

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