I

/7

/20LL

SUSTAINABLE N FOR MENTAL & PH PERFORMA RECIPE FOR SU

Ted Harper, MS, RD, C

Presentation Outline
o o
The fuel your body runs on

. .

Types & time throughout day Blood glucose, fiber, complex vs. simple

Carbohydrates Fruits & Vegetables Protein

o o o

colors matter

. . . . .

Lean vs. fatty choices How much you need ls it necessary? Beneficial vs. Non-beneficial sources Omega-3's vs. omega 6's

Fat

Presentation 0utline
o Breakl o Breakfast o Plate portion visuals o The "perfect day" o Eating on the road &
dining

o Vitamins & minerals

o o
o

Fluid needs
& stress Energy drinks & caffeine

o Alcohol

o Cortisol

out

Take home

/7 /201,r

lnteresting Facts
o 8 out of 10 diseases have
a diet or nutrition

componentl

ff-;

40% of how you feel right now is directly related to your last meal/snackl

o Just a %liler (17 fl oz.) water deficit

stress hormones.

Diet-

a regimen of eating and drjnking sparingly io reduce body weight.

Think Different. Think Lifestyle.

Diel

habitual nourishmeni

Wha{you put in your body is what you should expect

What is Healthy High Performan Eating? o Eating foods that give your body energy o Eating foods that make you feel good o Not being overly restrictive or obsessive o Enjoying what you eat
o Away of eating that you can
during your career maintain

/7

/2o1.t

What does your body run on?

o o o
Calories!!!
Like a sports car or truck, your body needs fuel Fuel comes in the form of:

. . o

CHO=4kcallg
PRO=4kcal/g

Fat=9kcal/g

How many Calories do you think you

need?

How many Calories do you need to fuel your body? o What do you think it depends on?
.

. .
.

Activity level per week Gender

LBM

Age

. Ht&wt

o Every individual

is different & has

What type of fuel are you using rest, physical activity, & exercise? o Rest (-0-5% VO, max) it

'

Mild (-25% VO, max)

'j$f;'':lio'Yil|'j- E\t'l
VoPRO?.o/.Fal? 'l'c)fe,.7c o7o
t- .

%CHO?.

"H#'*e:#y",?#:
o
lntense (-85%+ VO, max)

SFt*'

ffi

%CHO?, ohPRO?.o Fal?

61i 5Vo

Je

/7 /2011,

Carb Choices Need to be Well 'Grounded'

the time)

What are carbohydrates?

. . . . . .

Main source of &dforworking muscles Brain totally dependent on CHO Maintains normal blood glucose level Spares body protein o What's this mean? Spares dietary protein o What's this mean? lndividuals who do not eat enough carbs for their needs have lower fuel storage capacity, decreased performance (mental and physical), & fatigue faster

Where are they found?

CHO: Blood Sugar & lnsulin

Meals' Effect on Blood Glucose & Insri

/7

/2OL1

Carbohydrate & Fiber lnfo

o
What to iook for (on a daily basis - NOT in accordance to training) . Fiber- if itdoesn't have 39 of fiber/seryingormore on the label

%, '- r"e,rr.t""*,
l/<Jc{rsl"s

."P

ck-,

(. {-.* ,.=,..o;

ln general: PUT lT BACKAND FIND SOMETHING THAT DOES

1

Avg. Ame.ican corsumes 359/day

1-'139, wh,le .ecommendalions are 25-

Usually (and easily) reached by making % your grains "whole" & > 5 seruings of fruits and/or vegetables daily . Soluble fiber- slows foods emptying from stomach, delays nutrient llber emplying stomacl_, nulrient absorplion (eases blood glucose responseJ. reduces total cho,este.ol lnsoluble fiber- speeds up intestina' transil time &'keeps you regulad

.
.

* ;. t.i,.(i,

Sfitt". - C.lr.t/,

t p,a*!< ",o L6*sd*; tr:-c,{ f.r^,c

Need to I amoJnt of flberrl yoL. diet?

anflav to stay'properly

Do so oraduallv and drlnk olenN of water lwhrch vou should

hldratddl

-si

" r*-tqr 5..< dtiL,-/ r \(te,z

/7lzoLr

Ca rbohyd

rate Recom mendations

?r"'^t; clarrty o 1--i-" CHOlkq/day body weight - optimal mentaT' 4-79 ' pertormance, training needs, & recovery

'1759 CHO/day minimum

?rnoUfit required.'tiit'.

braln function and mental

. "Brain fuel" . Fuel for optimal physical training . Muscle glycogen replenishment post-workout . *Need the lower end (maybe lower) when
.
Will need the higher end if planning

""i:i!j
?)j,!3

CHO: Know your absorption rates

of workouts, the average human body can absorb -909 CHO/srvg o Before workouts, the body is able to utilize more CHO than normal o After workouts (recovery window), the body is able to absorb -1.59 CHO/kg BW

o Outside

Types of carbohydrates (that are

more practical to utilize)

o Simple - easily digested o Complex - not digested as quickly/easily . Fiber is great!...but is best lessened pre-workout

o Picture a water balloon . Quaker oatmeal vs. Twizzlers

/7 /201,1

Eat a Rainbow Often: Fruits & Yeggies o Yellow: Optimizes brain function o Green: Rejuvenates musculature
bone tissues tissues

and

o Orange: Supports skin and mucosal

o Red:
Supports heart and circulatory
lymph system

o White: Enhances immune system,

system, and cellular recovery Purple: Promotes microcirculation

Fruits & Veggies Color

o Yellow: . Srar Fur. velow'ig. o Green: . Greel. erfy
lomalo squash . sweet
go oen . corn

Coded':, &
)elot

');inir;$!t;r:

w, veJow oea'. yeilow pepper

greel Dears cugar snap

cwcFt n6trf^

vegg,es, avocado. grapes.

peas,

k$' g.eer croDage oroccot'. greer orrols

r apr:cor,calraloJpe necraflle oJarge cle-ertne p.p3va.ca(ois. o

Red: . Chetries, cranbetr es.

stawbedes beets,

red onion. tomato^omato

o White: . Barala Saic

onron.

ca!lIlower

arnger

5eanofpat- horseradist _rcama mustroams

Purple:

'

Blackberries. blueberies, gEpes plums, cabbage, eggptant

/7

/20Lr

lndividuals and their protein inta

o Builds & repairs body tissues o Assists in recovery after workouts & illness o Makes enzymes and hormones o Keeps imrnune system strong o Used as energy source when diet is low in CHO &
kcals

4$-ro,

(,(.-

f l{:*fer..

Je'f
*-...,/u

lsr.-.:

far. ,l-" L.,,,{ 8".f., 6cfr-,-rt,- r.rcr--j 6

.

and is a really bad energy source for a couple of reasons...

Le,r.k-,qi .- f -)1.-rr-i

lvlaintains blood pH

balance

&
"1

Try to:

o o

Plan meals around protein choice Make sure that there is a lean

Foods with

protein
o o
o
Nut

o Red meat o Chicken/turkey o Seafood/fish o Mirk o Cheese o Yogurt

o Veggie burgers

butters

:" ' .
1*S""

'

'

'

",

Tofu
. . .

Soy product
*{it;

Supplemental source$|,.!!
SPorts Protein bars Protein powders

Beans ^ E^^6
O

bars

f,:,1-i1

/7 /201,1,

How much do you need?

O Active individuals' needs are *7.7-7.1 g/kg body wt.

80ke(176|b) personwould need 96-136gPRo (at

depending on activity type, intensity, & frequency

mi

.
.
. .

3 oz. M/F/P \deck of cards or palm of hand) = -21 g PRO

O Can you get too much?

Too much protein (>30% kcal) is dehydrating = drink more flu
Excess

protein intake converted & stored

as

fat

May displace CHO-rich foods in diet = (-) impact to

"ln
comparing animal products)
o Tuna (6 oz., packed in water) = 429 o Cod/salmon (6 oz.1= 42n o Grilled chicken breast (6 oz.) = 429

o Lean pork (3 oz.\ = 249 o Lean beef (3 oz.) -- 249 o Low-fattofu (6 oz.; = 36n o Cottage cheese (falfree/l%, 1 cup) = 2gg o Low fat yogurt (1 cup) = 0g o Egg (1) = 69; Egg whites (1) = 49 o Black/Pinto/Baked beans (1 cup; = 16n o Milk (skim/1%, I cup; = 69
1

Why should you need adequate

dietary fat? o Good energy source o Provides essential fatty acids - must get from diet o Helps to TRANSPORT & ABSORB vitamins A,
D,E,&K
o Aiding vision o Aiding bone health 1 size & number ofiype 2 (fast
twiich) muscle flbers Ardrng celluiar reparr

(J ,- t r{{,t

f,"r../ J*i*f,-c qIrrd e.i'(.l.&t @ L*"

( $o 13/{

o Helps regulate hormone levels o Makes up cell membranes

o
Adds smoothnessand flavorto food

l$*s .-.

/7 /2011.

Beneficial Fats/Non-beneficial Fats

Beneficial Fat

Unsaturated (mono-

poly-) . Nuts & seeds . Fish (satmon/tuna)

. Olive & Canola oil . avocados
. . .
Fish

Sources &

Non-beneficial Fat Sources

Saturated

. ' '
'

oil

Flaxseed oil Ground flax,iflax se6ds

. . . .

Butter Mayonnaise Fatty meats DeeP fried foods Pastnes High fat dairy (milk, yogurt, cheese, ice cream) Mlost salad dressings Partially hydrqgenated oils

O Trans

Types of

fat

' o unsaturated -bestoptic tr'i . Mono- and poryunsaturatJl | ^@& . More readily stored in muscles as IMTGS to use
for energy

fl.//s o F

lc'iw."ffi

Saturated

in smaller amounts

More readily stored in adipose tissue, but sometimes as IMTGS; not as readily used for energy in adipose

Hydrogenated (trans)

Always stored in adipose tissue and hard to utilize for energy

as little as possib/e

Consequences of...
o
High fat intake:

. . . .

kcal intake
CHO intake

heart disease total cholesterol level (and not in a good way)***

Low fat intake:

'

. ,L performance . Never satisfied . Dry hair & skin . lnabilityto absorb

O energY

10

/7 /201.1

The Omega's: Omega 3 & 6

o o o
Fatty acids (FA) must be obtained from your diet n-3 + Iower cholesterol and improve heart health n-3's (anti-inflammatory fats) can:

o o o o

. J production of arachidonic acid . J pro-inflammatory chemicals . 1 nitric oxide . 1 anii-inflammatory agents

American diet traditionally higher in n-6 FAs (sarflower oil, sunflower oil, corn oil...) n-3 FAs arefound infattieriish,fish oil,flaxseed, & flaxseed oil Diets deficient in n-3 FAs can lead to 1'ed inflammation the body The recommended ratio of n-3:n-6 FAs is

Strategies for success

o
lf you have a lot of likes in the Non-beneficial fat column, remember you have these healthy behavior options: . Eliminate (don't have ihat choice at all) . Substitute (ex. Skim/1 % milk for 2%/whole milk)

. .

Decrease the frequency (2xlwk to 1xlwk) Decrease the amount (2 tbsp to 1 tbsp)
D You don't have to "go all in"

take small steps to reach

Strategies for success

o
Read the labels (to become intuitive eaters

. .
.

polyunsaturats6 = good (green light) Saturated = moderate consumption (yellow light) Trans fats = avoid (red light) lf you do not eat tuna/salmon 3/wk, then...
or most all active

1.1

/7 /20L1,

Performance Nutrition
o o
Do you workouUtrain most days of the Did you know that smart pre-, during, and post-nutrition strategies are paramount to

optimal exercise performance (and following training adaptations)?

o Does anybody currently

believe they sound performance nutrition strategj

Which types of carbohydrates a better at different times? o 3-4 hrs or more pre-workout? . Doesn't matter, as long you get enough

he*[

fsr.rt cr{ I i t

qr

)."

pre-workout? *1fff tolerance) l o During workout? :W, . Simple lonly necessary 60-90+ workout) * o For recovery? tr or ecovery / ,L.: ,t..:ll I
o
<

o But

combination of simple & complex is best

hr before

Simple (or based on your

if

min

.
. . .

Combination of simple & complex

*"Need

type, training duration, & bgEJ"gCm{{

CHO&PRO in recovervfoods & snacks** o What'sthebestyou may ask.. =one answerischocol Optimal window = 15-30 min posl Recovery ratios are 1:1, 2:1, 3.1, 4:1.

R.,t*.

c{(

CrJ

p{-c dc,,-

Why a 4:L ralio ASAP?

o o o
Your musc/e lissue can only take in -1.5g CHO/kg within ihe recovery window (which is a tot) Your body can absorb a lot of PRO per setting.. Yet, musc/e llssue can only utilize -20-259

post-absorption per meal/snack for protein synthesis

Dependenton:
o Muscle mass, M. of individual, mode & intensity of
activity (strength vs. cardio), genetic muscle synthesis rates, muscle fiber type, and

L2

/712011,

Practical Nutrition & Optimal

consume:

o lndividuals who train for 60-90+ min/day

.
A good

lll , Z:l ,3:1 , or 4:1 snack as soon as possible after training (within 30 min. is best) o 1.1 or 2.1 for HllT or RT o J: I Ot 4: I TOT aerobic dominant training 3lT6i-4:1 for aetoOIC OOmtnant Iratntng
Make sure to eat a good meal around 2-3 hours
I

What are some 1:1,

o o

2;1,3'.1,4:l snack

o a a o o o o

8 fl oz. (1 glass) low-fat chocolate milk or 1% chocolate milk chug 6-8 oz. nonfavlow-fat flavored yogud + little granola + nuts mixed 2-3 cups nonfaulTo cotiage cheese + 100o/o fruit preserves mixed in % - Y2 cup died'fruit + % - 72 cup nuts

Y.PB&J
% - 1 cup lentils + y2 - 1 whole sweet potato 8 fl oz. light soy milk, vanjlla or chocolate flavored Whey protein shake (mixed Wwater) + piece of fruit Sports bars/Energy bars/Protein bars (some...not all)

PowerBar Harvest bars

. Clifba6 . EAS l\,lyoplex Lite ba.s . SnickeF Maralhon Energy

or Protein bars

13

/7 /201.1

Eat Breakfast Every Day within 30 minutes of Waking!

o Think "break-the-fast"

o Breakfast . lncreases metabolic efficiency . Fuels the brain . Provides energy 10 the working muscles o Don't assume coffee, soda, and/or energy
o When
drinks = breakfast in doubVpressed for time shake, sports bar, or... o There are links with breakfast total caloric intake, &

grab a

T4

/712011,

The "Perfect Day"

n \'Irrwo'

P7' t ' oui''s id q

"

1-2

Eating on the Road

o
Nutrition tips for traveling

Plan ahead

Determine when, where, and how long you will be traveling

. .

o Determine the expected time oi meals Method oftravel o Plane - research the airports for restaurants, oetermine if the l?liji
flight provides a snack, or bring a smart snack onto the flight

o Car- plan to bring along healthy snack for the road Research your destination: Look for...
o Available restaurants in the area and their cuisine c Grocery storesfor snacks

o Continental breaKast optjons at hotels (if not, pack

o Availability of food storage at hotels (i.e. fridge)

o Meal options

at venue traveling to

15

/7 /2Ot1.

Eating on the Road

o
Pack a combination of these non-perishable, snacks that travel well for balanceid CHO: snacks:

. .

Granola/cereal bars Sports bars

. . .

o o o o o o

Powerbar Harvest Clif (originat) Kashi GoLean EAS Myoplex Lite Pure Proiein (509 bar, noi 78g) Luna

Peanut butter cracker packages Snack pack fruil cups (in own juice) lndividual serving boxes of raisins

Rules When Eating at Restaurants

o
Choose the whole grain CHO vs. reJlned grain

. . . .

Brown

vs white rice

WWpasta vs reguiar pasta

VWVbread vs. white bread Com torlilla vs. flo!rtortila

o o o o

Choose lean proteins vs. fattier versions

Refer to prolein chart handoul

Make sure meal has fruit or vegetables lf you really think you need the dessert Share it or choose one with fruil

Drink plenty of noncaloric/low kcal fluids

Extra Tips When Dining Out

o o o o o
Look for (or speclfically ask for) M/F/p and vegetables cooked in butter Ask for sauces, gravies, & dressings on the side

. . .

Red & green sauces always better than white sauces Choose low-fat dressing if avajlable

Choose foods that are grilled, baked, or broiled vs. fried

Crusted and pan-seared is a hit-or-miss

Customize your meal (if possibte) by asking for substitutions

Be careiul of the free starter bread and chips!

16

/7 /2011,

Vitamins and Senior Leaders

o Essential for optimal function
body of your

5cf-.tlz

!,n,*-w-a P

n-rc Fr(o/.-rr,,

Functions:

. . . .

Digestion of food Muscle contraction Release of energy stores Facilitating the healing/recovery process

o Provide zero Calories

(or

OverallVitamin Recommendations o Get as many nutrients as you can from foods o t consumption of whole grains, fruits, & vegetables
o o
Aim for 2 fruits a day Aim for 2 vegetable servings a day

o o

What's a serving? o 1 cup cooked or Ew vetgies or 2 cups salad greens

lf you

knowyourdietis poor, it's bestto take

a MTVN

(lt's highly recommended anyways to take a daily MTVN!!!)

Remember, supplements do not make up for an unhealthy diet!

There are no "miracle" supplements that

Multi-vitamins: The more the bette

. . .

Good multi-vitamin/mineral supplements

One-a-Day Centrum Performance Flintstones (if you know you give it to your kids for lheir health...you can safely assuire it's gobd for your health too o All provide anhoxidant supporl and MANY other rmponant
metabolic benefits

o
-

Multi-vitamin/mineral supplements to avoid or stop taking

Factors: transporter availabilitv & nukient competition/inhibitors (e. g. Ca?- inhibjG#

17

/7 /201.1,

Dehydration is bad news!

Can you get too much of a good thlng?

Hyponatremia (low lsodium] in the bloodsiream) yet it takes a lot to reach this point

Cramps are a pain in the @$

o Who's had a cramp before? o What ls the common "mother's tale" or "quick
fix" for a cramp?

o The actual correct answer depends on if the

o Exercise

cramp is exercise or non-exercise related. cldrr1p = you need sodium

Mustard pkg, pickle juice, soup broth,

o Non-exercise cramp

= you need

Potatoes, banana. tomatoes,

<,r',

1_B

/7

/zott

Alcohol Consumption

12l1az.

5flo2.

lfloz

Benefits from any of these?

Men=2dnnks/day

Women=1

conot uan and i/v/// Harm Your Performance & Productivity, so Think Twice
of
o o o o o o
time for recovery of androgenic training hormones Diuretic effect diminishes water soluble vitamins reouired hormone catalytic/converslon actions

o o

release of cortisol (= f fatstorage& J fat release) protein synthesis for muscle fiber repair J immune system J performance potential uplo 11.4yo Disturbs REM cycle = .t recovery ability & mental lmpairs reaction time up to 12 hours after Alcohol also interferes with

. f

Le. Disturbs metabolism

Cortisol

- Something

to stress a
in stress response

o Adrenal hormone involved

blood sugar control

o
o

Blood sugar problems occur when cortisol is eithei too high or too low

Produced to help us cope with demands placed upon us by stressors such as a work deadline, social conflicts, physical activity

. f f

cortisol, adrenaline, & nor-adrenaline = glucose availability/usage for

19

/71201.1

Cortisol
o . . .

Adrenal exhaustion?

When someone is under chronic stress, their cortisol level be constantly elevated
Coriisol prevents insulin from doing its job of transporting glucose cells Abundant amount of glucose in blood = fat storage/no-lipolysis Can result in hypoglycemia, insulin resistance, & M. gain Eventual fatigue & poor mental performance

When adrenal exhaustion occurs due to prolonged stress, cortisol levels are constantly low

Lowers metabolic rate, you feel tired, gain weight & crave sugary foods Ali these factors alone can coniribute to hypoglycemia, resistance, & M qain

Energy Drinks & Caffeine: benefits vs. detriments

ffi
VL

ffi k

x #

Are you

See Where Your Drink of Choice

Caifeir:e Contsnt ol Populrr Orinks

Smgroa
s11M,% M

&qg

*1

I etrP Fuk

l(
T

Li

+i o tod ?06 3co 4oo ioo

=:

60{

20

/7 /2011.

Complicated?

- Not really

Take Home Message & Game Pla o Take charge of your performance & health! g Plan ahead . Stock your house/apt. with healthy snacks . Bring snacks with you on long days o Eat every 3-4 hours . Eat at least 3 items at each meal - a grain, some
protein, and a fruit or vege{able

Fuel vour body earlv so you can focus in the

afternoon

This means don t s(ip breakfast- eat Breakfastdoes not have to be a

Take Home Message & Game Pla

.
Try not to over-do it right before you go to bed!

Eat more whole foods

less processed foods

The exceptions are obviously your sports bars, & shakes to consume during and post workouts/tr - as these are greal for active individualsl

Don't aqqressively restrict Calories w/o proper assistance or oo on crazy dietsl

None of this works and will almost always performance and health in the holell!

21

/7 /2011,

Take Home Message & Game Pla

o The only measuring tool needed
is always you = lrst. palm. cup - Know your compone o Start your day off with a MTVN w/breakfast o Mind your fat choices and intake o Don't over-consume caffeinated beverages

. . .

Over-stimulation = detrimental Excessive, unnecessary kcal = p6grweight mal

ls it worth it?

o Watch your alcohol intake

Take Home Message & Game for Army SF and Athletes Alike!
o
Lastly:

Alwavs include a form of protein + either CHO/fruiVveqeiable with all meals and snacks

Good luck in all your endeavo

o I hope to in the future work with many of
1-on-1
|

My contact information with be provided

accordinglv!

22

Load Up Your Muscles with Leucine

Performance Nutrition
Ted.
r. ha

Ted HarPer, MS, RD, CSSD, LD, HFS Performance Dietitian - U.S. Army, HPO Team

rPer.ctr@us.armY. m i I

Food (serving size)

Cottage Cheese (1 cup) GNC's AMP Amplified Wheybolic Extreme 60 (1 scoop)

ltgycjne iro
i2.6
"1l
-

(,e1ams!

Tqlkey Breast (3.5 oz)

Chicken Breast (3.5 oz)

12.4

i2.3
l

Beef "Loin" Cuts (3.5

oz)

i1.9

- _ tI ! (r-.qg) h"O rlOn"y Beans (1cup) ir.:

Yogurt

*i
j

)
Reference: http://www.appforhealth.com/2011/03/leucine-load-your-muscles/

Asyoucansee,dairyfoods,fish,poultryandbeef aregoodsourcesoftheBCAA. Thelistisnot comprehensive but it's just a guide to show you how the various protein options stack up' While one study found that 2.5 srams leucine stimulated muscle svnthesis, there are currently no guidelines for how much leucine is required for optimal muscle synthesis; however, it's hiehlv recommended to consume 20-25 srams protein after exercise to create an anabolic environment and facilitate muscle svnthesis regardless of your performance and body composition goals (i.e. body fat loss vs. lean body
mass gains).

That's easily achieved with having a cup of cottage cheese, a glass of milk with half a turkey or tuna salad sandwich. Of course, a whey protein supplement will work too, but it certainly won't have the same nutritional benefits, taste or satiety value of realfood (unless you're mixing it with a skim or 1% milk, almond milk, or soy milk). ln addition, the leucine content of supplements vary greatly. Several whey supplements, they contained varying amounts of leucine, And many contain less than what you get from 'real'foods. There are also L-Leucine supplements available but all label the leucine per serving in milligrams to make it seem like there's more leucine per serving compared to other food sources. Remember, 1,000 mgs =1 gram.

Developed by: Ted Harper, MS, RD, CSSD, LD, HFS Board Certified Specialist Sports Dietitian

Examples of Protein-rich Food Choices to Assist with Daily

Protein Food Ghoices:

& Training Requirements

(total grams of fat come from mainly saturated "heart-harmful" fats for the protein-rich foods in this chart, but the of fish and w/the fats contribute to a lesser unsaturated "heart

k
Fish Tuna
Sole

Very Low-Fat 2 o FaUoz.l

(3-4 o Fauoz.)

Low-Fat

Medium Fat {4-5 q FaUoz.)

Tuna and Salmon -packed in oil

(6-8 o FaUoz.)

High-Fat

Very High-Fat (> 8 o Fauoz.)

Any fried fish

Halibut
Crab

Shrimp Lobster Clams Cheese

Fatfree cheese
Cottage cheese, 1%

Low-fat cheeses

Feta cheese

Mozzarella

American, -processed Cream cheese Cheddar Monterey Muenster Swiss

Mozzarella, -part skim Grated Parmesan

Beef
Ground, choice, -90-95% lean Filet minon sieak Ground, choice, -85% lean Rib-eye steak Flank steak Porterhouse steak Ground, choice, -73% lean Ground, choice, -80% lean Roast beef Meatloaf Short ribs Corned beef Prime cuts

Pork
Ham. lean -95% fat-free
Pork tenderloin

Sirloin roast Boneless nb roast Canadian bacon Chicken, dark, -no skin Chicken, dark, -Wskin Turkey, dark, -Wskin

Pork butt

Italian sausage

Pastrami
Bacon

Pork sausaqe Fried chicken Fried turkey

Poultry
Turkey breast Chicken, white, -no skin Turkey, dark, -no skin Ground turkey

Legumes (per cup)

Black beans Kidney beans
Lentils

Chickpeas

Tofu, regular

Tofu. firm

Other
Luncheon meats,
-95o/o

Eggs

Luncheon meat -Bologna -Turkey/Chicken

Bratwurst
Hot dogs,

falfree

Egg whites

-beef/pork

Fnn rhciifi *a *The fat content

qr

*Peanut butter

that in peanut butter the exception in this chaft because if is mostlv made up oeanut bul'ter exceotion provides you with a good source of protein & essentia, your body needs; thus, it is a WlggLthat

"good" fats

References: Ryan, Monique. Performance Nutritionfor Team Sports. Boulder, CO: Peak Sports Press, 2005 American Dietetic Association. Exchange List lor Weight Management, 2008.

m
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Vegetables
asparagus
avocados beets (.starchY) bok choy broccoli Brussels sProuts

Fruits

Cereals (whole grain)

(> 39 fiber, < 139 sugar)

_ _

apples apricots bananas blueberries

blackberries

dry cereal (variety) bran buds/oat bran

cabbage
carrots

cantaloupe cherries clementines

cranberries

rolled oats grits LF granola instant oatmeal (Quaker). *Hearty Medley's or Low Sugar

cauliflower celery collard greens corn (.starchY) cucumbers eggplant garlic ginger jicama
kale

dates figs grapefruit

grapes

Grains

honeydew
kiwi lemons/limes mangoes nectarines oranges papaya peaches pears persimmons

_ _ _ _ _ _ _ _

pasta

couscous (WVV)
quinoa

brown rice wild rice bulgur

barley

leeks/shallots lettuce (dark greens) mushrooms mustard greens

onions

spelt kamut

parsnlps peas, green ("starchy) peas, sugar or snap peppers, sweet or hot potatoes (*starchy) pumpkin (.starchy)
radishes rutabagas

pineapple
plantains plums raspberries rhubarb

Lean Animal Proteins _ beef, ground, >90% lean _ beef, round chicken breast eggs (w/ omega-3 fats)
salmon

_ _

strawberries tangerines watermelon

scallions
spinach sq uash, summer ("starchy) squash, winter (*starchY)

pork, loin turkey breast turkey, ground, white

shrimp egg beaters LF/FF cottage cheese

rml

Wl @'

sweet potatoes (.starchy) Swiss chard tomatoes (fresh, dried) turnips turnip greens watercress zucchini

Bread / Crackers 100% WW bread WG pita WG tortillas WG English Muffins

bagels flatbread WG buns Ak Mak crackers

tilapia

U.S. Army HPO Perforrnance Dietitian Ted R. Harper 703-704-3945 x3970

ted.r.harper.ctr@us.army.mil

Ry-Krisp crackers Rye Vita Nut Thins Wasa

"What you put in your body is what you get out of your body."

Human
_ _ _ _ _ _ _ _ _ _
Nuts / Seeds almonds almond butter Brazil nuts cashews flax seeds (ground)
hazelnuts

erformance Optimi zation

Condiments

antry
Travel Protein

_ _ _ _ _ _

peanut butter pecans pumpkin seeds walnuts pistachios

Dairy LF/FF yogurt LF cheese LF sour cream skim or 1% milk skim or 1% chocolate milk Greek yogurt light soy milk

Canned Goods

Dry Goods carnation i nstant breakfast cocoa powder soups/mixes

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

balsamic vinegar

mustards mayo (light canola based)

salsa hummus stir-fry sauces

vinegar teriyaki sauce Worcestershire sauce cooking wines maple syrup Soy Sauce
horseradish pesto ketchup pickles/relish honey

_ _ _ _ _ _ _ _

tuna (canned or Pouch) Tyson chicken pouch salmon pouch

Mori Nu tofu

whey or soy Protein

peanut butter non-fat dry milk beef/turkey jerkY

Travel Carbohydrates
Uncle Ben's ready rice instant mashed potatoes couscous dry cereal snack crackers instant oatmeal instant noodles

_ _ _ salmon _ soups _ artichokes _ broth _ applesauce _ olives _ tomatoes _ tomato sauce

bamboo shoots pasta sauce tuna

_ _ _ _ _ _ _ _ _ _ _ _ _

Herbs/Spices:
chili powder
cumin

garlic powder Mrs. Dash black pepper salt paprika

basil

_ marinades -iam sauces _ BBQ _ LF/FF Salad dressings

Frozen foods fruits vegetables
potatoes

_ _ _

Beans (canned/dried) _ black beans

oregano onion powder cayenne pepper cinnamon seasoned salt sugar stevia/sugar substitute turmeric

cannellini beans
beans kidney beans lentils

_garbanzo

_ _ _ _ _ _ _ _

_ _ _ _ _ _ _ _ _

Pre- & Post-Workout Bars Power Bar (Performance, Harvest, ProteinPlus) Clif Bar
Luna Bar Kashi Golean Bar EAS Myoplex Lite Bar First Endurance Bar (GF)

frozen fruit juice bars LF/FF ice cream

Lean Cuisine

Weight Watchers
Michelina's Healthy Choice WG waffles

Genisoy Bar Snickers Marathon Bar (Energy or Protetn)

Oils / Margarines
olive oil Brummel & Brown

navy beans pinto beans split peas black-eyed peas edamame lima beans baked beans

_ apricots _ cranberries prunes raisins _ _ _ _ _ _ _ _

figs blueberries pineapple apples cherries mangoes papaya peaches
pears

Dried Fruit

Snacks
Pretzels

_ _ _ _ _ _ _ _ _ _

veggie crisPs tortilla chips baked/FF potato chips whole grain crackers
LF popcorn rice cakes LF granola bars melba toast SF Jell-O SF or FF pudding

canola oil toasted sesame oil walnut oil Smart Balance

Beverages

_ _ _ _ _ _ -

black tea 100% fruit juice green tea

herbalteas
electrolyte water

graham crackers animal crackers

sports drink vegetable juice coffee