By Sheila Kealey
Rating: ****
This
excellent article is one in a series written by XC Ottawa skier Sheila Kealey,
a dietary expert, who discusses nutritional advantages for athletic performance
and good food choices for overall health. Athletes generally know the importance of choosing the right foods to energize
for workouts, but the author emphasizes they should focus on overall diet
because it will influence their risk for chronic disease like diabetes, heart
disease and cancer. Daily diet choices will promote long-term health and can
benefit an athlete’s immune system, weight and ultimately performance.
Ms Kealey offers many tips, detailing
the nutritional pros and cons of what we usually eat on a regular basis. For
instance, she recommends vegetables, fruits and legumes for their vitamins,
minerals and fibre, although wants to limit sugar intake from products such as
flavoured yogurt, sports drinks and gels, except when used to fuel workouts and
to help muscles recover. Readers learn that beneficial nutrients are removed in
refined grains and this can lead to chronic inflammation, so they should stick
to unprocessed whole grains. She outlines the healthy benefits of
monounsaturated fats in nuts and avocados, as well as omega-3 polyunsaturated
fats in fish and flax, but warns of detrimental effects from omega-6 fats; both
saturated fats from sausages or dairy, and trans-fats from processed foods. Bottom
line is that good diet choices such as unprocessed vegetables, fruits, whole
grains and legumes can keep an athlete healthy even when not training, and
ultimately prevent diseases.
As a young athlete becoming
more involved in cross-country skiing, I found this article very helpful to
know what foods are healthy and what should be avoided. I think a little bit of
nutrition knowledge will really help people my age think about how the food
they eat impacts their health.
Kealey,
Sheila. "You carefully fuel your workouts,
but how does the rest of your diet stack up?" XCOttawa.ca - Sheila's Nutrition Digest Vol 20. 20 Aug
2011. Web. 4 Dec 2013. <http://www.xcottawa.ca/articles.php?id=2283>
Excellent article and review.
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