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By
Linda Houtkooper, Ph.D., R.D. Linda is a Food
Nutrition Specialist at the Cooperative Extension Service at the
University of Arizona. She was once the author of a
question/answer column in Swimming World magazine and she gave a
presentation on nutrition at the ASCA World Clinic.
What
should swimmers eat when swim meet or vacation takes them on the
road? Should the foods for best performance be sacrificed for
popular, convenient, fatty foods or is there something else they
can eat?
Swimming success depends on ability, top-notch
training, coaching, and good nutrition. Proper nutrition for
swimmers includes foods that provide all essential nutrients in the
proper amounts for good health and performance.
Nutrition-conscious
swimmers know that they need high carbohydrate, low fat foods to
perform their best. The best diet for training and performance
is the VIM diet.
V=
Variety of wholesome foods that provide the proper amount of
nutrients to maintain desirable levels of body water, lean body
mass, and fat. These foods will also maintain good
health.
I= Eat
foods that are individualized. Foods should reflect personal
like. They should also make it possible to follow religious
food preferences. Avoid foods that cause allergic reactions,
and those the body can’t tolerate. Only use nutritional
supplements recommended by your doctor or registered
dietician.
M= Eat
moderate amounts of foods that are high in fat, sugar, or
sodium.
Use the suggestions
below to maintain your top-notch VIM diet “on the
road.”
Breakfast
Order pancakes,
French toast, muffins, toast, or cereal, and fruit or fruit
juices. These foods are all higher in carbohydrates and lower
in fat than the traditional egg and bacon breakfasts. Request
that toast, pancakes, or muffins be served without butter or
margarine. Use syrup or jam to keep carbohydrate high and fat
to a low. Choose low fat dairy products, milk, hot chocolate,
etc. Fresh fruit may be expensive or difficult to
find. Carry fresh and/or dried fruits with you. Cold
cereal can be a good breakfast or snack; carry boxes in the car or
on the bus. Keep milk in a cooler or purchase it at
convenience stores.
Lunch
Remember that most of
the fat in sandwiches is found in the spread. Prepare or order
your sandwiches without the “mayo,” “special
sauce,” or butter. Use ketchup or mustard
instead. Peanut butter and jelly is a favorite and easy to
make, but remember that peanut butter is high in fat. Use
whole grain bread and spread more jelly, while using a small amount
of peanut butter. Avoid all fried foods at fast food
places. Salad bars can be lifesavers, but watch the dressings,
olives, fried croutons, nuts, and seeds; or you could end up with
more fat than any super burger could hope to hold! Use low fat
luncheon meats such as skinless poultry and lean meats. Low
fat bologna can be found in the stores, but read labels
carefully. Baked potatoes should be ordered with butter and
sauces “on the side.” Add just enough to moisten
the carbohydrate-rich potato. Soups and crackers can be good
low fat meals; avoid cream soups. Fruit juices and low fat
milk are more nutritious choices than soda pop.
Dinner
Go to restaurants
that offer high-carbohydrate foods such as pasta, baked potatoes,
rice, breads, vegetables, salad bars, and fruits. Eat thick
crust pizzas with low fat toppings such as green peppers,
mushrooms, Canadian bacon, and onions. Avoid fatty meats,
extra cheese, and olives. Eat breads without butter or
margarine. Use jelly instead. Ask for salads with
dressing “on the side” so you can add minimal amounts
yourself.
Snacks
Eat whole grain
bread, muffins, fruit, fruit breads, low fat crackers, pretzels,
unbuttered popcorn, oatmeal raisin cookies, fig bars, animal
crackers, fruit juice, breakfast cereal, canned meal replacements,
and dried and fresh fruits.
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