Dietician Colleen Humann of Northwestern Lake Forest Hospital was our special guest speaker during a lunch-and-learn session after practice on November 11th. Colleen provided great examples of what we should eat (or not!) to be healthier athletes.
Colleen recommends My Fitness Pal as a free, helpful tool to track your meals and exercise. If you have an iPhone or Android smartphone, go to the App store and look for My Fitness Pal. If you don’t have a smartphone, go to www.myfitnesspal.com on your computer and get started. You’ll enter your height, weight and activity level. (When entering your activity level, Colleen says, “Be honest, because it affects your calorie level. She says half pound to one pound of weight loss is considered a safe goal.) If you sign up, let Becky know! She’d love to be your “fitness friend” and encourage you to be healthier in 2013!
10 Healthy Food Tips from Colleen:
1. Make half your plate fruits and veggies.
2. Add lean protein, such as lean beef, pork, chicken, turkey, beans or tofu. Twice a week, make seafood the protein on your plate.
3. Include whole grains. Look for the words “100% whole grain” or “100% whole wheat.”
4. Don’t forget the dairy. Drink fat-free or low-fat milk. If you don’t drink milk, try soymilk or eat fat-free or low-fat yogurt.
5. Avoid extra fat. Gravies, sauces, and cheese sauces add lots of fat. Instead, sprinkle low-fat parmesan cheese or a squeeze of lemon.
6. Slow down when you eat. When you eat too fast, you usually eat too much.
7. Use a smaller plate. Fool your brain. Use a smaller plate and feel satisfied.
8. Take control of your food. Eat at home. Or if you eat out, check and compare the nutrition information. And look at the ingredients: “If you can’t pronounce it, you probably DON’T want it in your stomach!”
9. Try new food. Try some new foods that you may have never tried-like mango, lentils or kale.
10. Satisfy your sweet tooth in a healthy way. Next time you eat a fruit salad, enjoy the natural sweetness of the fruit! Make a fruit parfait with yogurt. Or cook apples topped with cinnamon! Mmmmmmm!
If you would like to contact Colleen for a consulting session, her phone number is 847.535.6807 and her email is firstname.lastname@example.org.