Pizza is an easy go-to food loved by people of all ages. With frozen, delivery, take-out, bake at home and gourmet options, pizza fits just about any occasion. While an occasional indulgence in commercial pizza is okay, if it is a regular feature in your diet, you may want to reconsider your choices. Pizza can be a healthy option, if you avoid the greasy, refined-flour and processed meat versions.So I came across this infographic on visual.ly and thought it was a great piece of content to not only share but breakdown a bit because there is some really great stuff in here but a few questionable items as well. So lets dive right in and break each one down.
Just like the infographic says eggs are a great source of high quality protein, with also some fat in there to balance out your macro nutrient ratios. However depending on what type of workout you had this may not be enough to properly refuel and recover. Especially if it was a more intense weight training, HIIT , or athletic performance based session. Also this choice can depend on the food style you are eating by. For example this wouldn’t be a choice for vegans but for someone eating a more paleo style plan this would be great just throw in some vegetables on top and you are set. For most people that do not care what style to eat and just want to see results, I suggest throwing in a ratio of 1 fruit for every 1 vegetable you consume to add some sugar to the equation for your muscles to soak in but also having some nutrient rich veggies with it to make sure your body also has the vitamins and minerals it needs not just the carbs, fats and proteins.
Cottage Cheese –
Apple & Peanut butter –
When you’re trying to stay healthy, lose weight and get in great shape, it can be difficult to determine which snacks are healthy and which aren’t. Apples with peanut butter are actually a very healthy snack to eat any time of the day. Although apples with peanut butter is a snack that is high in calories and fat, it is nothing you need to be concerned about as long as you choose natural peanut butter over regular. –Reference
Cheese & crackers –
When you’re eating on the go, crackers and cheese offer a convenient and filling snack option. They help you consume your grain allowance for the day — 3 ounces for women or 3.5 ounces for men, according to the U.S. Department of Agriculture — and also contribute to the 3 cups of dairy you should consume each day. Crackers and cheese contain some beneficial nutrients, but they also have some nutritional drawbacks that might keep them from being a healthy addition to your diet. – Reference
Similar to apple and peanut butter however a whole wheat bagel with peanut butter is slightly more beneficial specifically as a post workout meal plan. The higher concentration of complex carbs combined with the fats and protein from the peanut butter makes for a more powerful recovery meal.
Caution: Energy Dense
Although the calories vary depending on your choice of mix, a 1/3-cup serving of dried fruit and nuts can have 130 to 190 calories, making it a calorie-dense snack choice. Eating more calories than you need leads to weight gain. To help keep calories under control when snacking on dried fruit and nuts, don’t eat from the container. Instead, preparation your mix into 1/3-cup servings. – Reference
Have you ever wondered why your child’s coach tells young athletes to drink chocolate milk after a hard practice? It may sound a bit strange, but actually, chocolate low-fat milk has been shown to help young athletes recover needed nutrition.
10 Benefits of chocolate low-fat milk for recovery:
- Fluid and electrolytes for hydration
- Protein source for muscle repair
- Carbohydrate source to replenish energy stores for the next practice
- Chocolate in the milk boosts the carbohydrate supplied to your muscles and liver
- Low cost replenishing option
- Often available in the school cafeteria
- Quick and potentially portable
- For some athletes, it may be easier to tolerate a beverage versus food shortly after a workout
- Replenishes necessary vitamins
- It tastes great and kids typically love to drink chocolate milk
Using milk as a recovery fuel will also boost your athlete’s calcium and vitamin D intake. You might be surprised to know that vitamin D deficiency among our children is becoming increasingly more common. Vitamin D deficiency can have a serious effect on growing bones and bone strength later in life.
Are fancy recovery powders and beverages better than milk?
Not necessarily. While they are almost always more expensive than milk, some products contain more than you bargained for, including caffeine, herbs, mega doses of vitamins and even contaminants such as melamine and lead. If you find that your athlete prefers one of these supplement beverages, be sure to read the label and choose wisely.
Alternatives to cow milk
Finally, if your child is milk allergic or intolerant other milks are available. Examples of these include fortified soy or almond milk. However, additional protein is needed to match that of cow’s milk. This can be supplied by a small handful of nuts, for example.
So, the next time you pick up your athlete after a long practice and dinner is still over an hour away, think about bringing him or her a 8-12 ounces of cold chocolate low-fat milk for the ride home. Their muscles will appreciate it. -Reference
A high-heat method of searing meats and vegetables, stir-frying is usually associated with Asian cooking, but you can use plenty of other flavors in a stir-fry as well. Stir-fries are fast, use little oil and are loaded of vegetables—three excellent reasons to master this method and make a stir-fry part of your weekly repertoire. They make delicious one-dish main courses or you can even stir-fry your favorite vegetables for a great side dish (a great way to use up any leftover veggies in your refrigerator). So whip up a quick stir-fry for dinner tonight! -Reference
Pizza is an easy go-to food loved by people of all ages. With frozen, delivery, take-out, bake at home and gourmet options, pizza fits just about any occasion. While an occasional indulgence in commercial pizza is okay, if it is a regular feature in your diet, you may want to reconsider your choices. Pizza can be a healthy option, if you avoid the greasy, refined-flour and processed meat versions. -Reference
Salmon is a type of fish found in both fresh and salt water. There are several species of salmon, such as the sockeye, pink, coho, chum, chinook, and Atlantic. Salmon is not only tasty but has considerable health benefits; when baked, broiled, seared or grilled, salmon is among the most heart-healthy of dishes.
The American Heart Association recommends that adults have two servings of omega 3 per week to maintain optimal health benefits. According to the Worlds Healthiest Foods, omega 3 improves heart muscle function and reduces the risks of deadly heart arrhythmia.
Salmon contains up to 58 percent of the daily required intake of protein per 4-ounce serving. Salmon contains essential amino acids that promote growth and help maintain muscle tissue mass. Eating salmon three or more days a week will also help you feel full longer. It can be eaten with a serving of fresh steamed vegetables for a heart-healthy dinner that will give you energy and ease hunger pangs.
Salmon provides a good source of some essential vitamins you need for a healthy lifestyle. A 3-ounce baked fillet will give you more than 40 percent of your daily intake of vitamin B-12; over 30 percent of niacin; over 25 percent of vitamin B-6 and more than 10 percent of thiamin and pantothenic acid. Vitamin D promotes healthy bones and teeth, and may help decrease your risk of developing multiple sclerosis and certain types of cancer.
A 3-ounce serving of baked salmon provides roughly 50 percent of your recommended intake of selenium. Selenium may fight heart disease, cancer, mental decline that comes with age and thyroid disease, according to the National Institutes of Health Office of Dietary Supplements. The same serving of salmon also delivers 20 percent of your daily intake of phosphorous. MedlinePlus.com explains that phosphorous plays numerous roles in the body, from building strong bones and teeth to maintaining a healthy heart and kidneys. -Reference
Make tuna your next meal choice. It is loaded with vitamins and nutrients, low in saturated fat and is an excellent source of protein. With talks of the dangers of high mercury content, many have turned away from fish. However, these reports are made in relation to people who eat fish every day. When eaten in moderation, you can reap the healthy benefits of this tasty fish, while avoiding the negative effects of high levels of mercury in your food. –Reference
What differentiates Greek yogurt from traditional yogurt is that Greek yogurt has been strained to remove the whey. As a result, Greek yogurt has a creamier, thicker texture and rich flavor. In addition, the removal of whey results in a healthier yogurt with 40 percent less sugar, 38 percent less sodium and more than twice the amount of protein than traditional yogurt. Each spoonful is also packed with nutrients and provides numerous health benefits. –Reference
We covered this one topic when looking at PB and whole wheat bagel so no need to repeat ourselves.
Wholegrain cereals include all the parts of the natural grain. They contain more fibre and other nutrients than white or refined starchy foods. That means they retain all of their nutrients including dietary fibre, B vitamins, vitamin E and the healthier fats.
Choosing wholegrain options also helps to keep your digestive system healthy. –Reference
Fruit smoothies can be made from various ingredients, but most smoothies will contain the same basic ingredients. The first ingredients include some type of fruit juice or liquid such as orange juice, pineapple juice orange juice, milk or soy milk. A blend of fresh or frozen fruit can be added with bananas, pineapple and berries being the most popular choices. Other common ingredients include yogurt, peanut butter or sherbet that is added for taste and texture. –Reference
Hummus as a whole contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. On top of it all, this dish also has iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can promote good quality sleep and uplift one’s mood.
Humus is loaded with nutrients that can contribute to a healthy lifestyle. Include this in your diet by using it as spread on sandwiches and wraps, as dressing to your salad or pasta, as dip for raw vegetables, or as side dish for main courses. –Reference
The low glycemic index of steel cut oats prolongs the feeling of satiety after eating by preventing rapid peaks and dips in blood glucose levels. By making you feel fuller for a longer period of time, oats can be an effective part of an overall weight-management program. A number of scientific studies indicate that the soluble fiber in oats may also aid weight loss. In one of these studies, researchers found that consuming between 5 and 30 grams of soluble fiber daily reduced hunger and resulted in sustainable weight loss. Additional studies, including one published in the “Annals of Nutrition and Metabolism,” suggest that eating oats daily as part of a reduced-calorie diet can help individuals experience significant weight loss. –Reference
Healthy protein pancakes. OK, we know what you’re thinking. Healthy pancakes? The two words rarely get along in the same sentence—let alone in the same recipe.
Thankfully, times have changed. Gone are the days when the almighty pancake was simply a vessel for delivering the carbohydrates found in seven slices of bread. Now, a generous waterfall of (sugar-free) pancake syrup cascading down a full stack of protein-infused pancakes means satisfying flavor and muscle-building power. –Reference
- Fast-digesting protein the body can use to build and rebuild muscle tissue.
- NUTRILITE Whey Protein Powder contains Red Orange Complex® (ROC), which was shown in clinical studies to combat increased free radical damage brought on by physical activity.
- ROC was shown in a clinical study on professional athletes to increase antioxidant levels.
- High in branch-chain amino acids that provide energy to working muscles.
- Contains a nutritious blend of ingredients and Red Orange Complex (ROC), which helps reduce physical stress.
- Restore, repair, and build muscle immediately after exercise.
- No artificial colors, flavors, sweeteners, or preservatives.
- Delivers an awesome 25 to 26 grams of whey protein in each serving.
- Beneficial nutrients included.
- Helps maintain antioxidant levels in the body.
- May help improve body composition when used in conjunction with a healthy diet and exercise program.
- Contains L-glutamine, which may prevent a decline in immune function due to overtraining.
- Excellent source of vitamin C.
- Good source of calcium to support strong bones.
As you can see nothing is as simple as it seems but ultimately the biggest take away here is make sure whatever plan you have it is a customized plan specific to your goals and that you have the right guidance along the way. If you need help with the meal planning, training plan, accountability or just want someone to tell you exactly what to eat, what to train and when to do it all check out our LOF Membership plans that are all inclusive to deliver the best quality for the best price.