Nutrition

Is there a particular diet athletes should follow?

Customizing the Ideal Diet: Why Athletes Need a Personalized Approach

Are there particular diets that athletes should follow? Realize this, it is not one size fits all. What you choose to eat should be based upon the foods you like, how well your body tolerates what you take in, if you have any underlying food allergies and tolerances, you need to think about that. You need to eat within your salary cap, that's really important, to eat within your culinary ability and if you have any underlying health issues that need to be addressed, your diet should help with that, not exacerbate underlying health issues. That's why it can be so beneficial to have a consult with a registered dietitian, why? Because the RD can be the GPS to really help you map out a strategy that's gonna work for you, that takes into account your likes, your dislikes, the timing of the day that makes sense to eat, what some of the physical goals are that you have, making sure that it addresses any underlying issues as well so you end up with a plan that is attainable, maintainable and sustainable.

An athlete's diet should be based on their individual needs, likes and dislikes, budget, and any underlying health issues. It can be beneficial to consult with a registered dietician to help create an attainable, maintainable, and sustainable plan.

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Are there specific diets that athletes should follow? It's important to understand that there is no one-size-fits-all answer. Your dietary choices should be based on factors such as your food preferences, how well your body tolerates different foods, and any underlying food allergies or sensitivities you may have. It's crucial to eat within your means and culinary abilities, considering any existing health issues that need to be managed or improved through diet. Consulting with a registered dietitian can be highly beneficial in developing a personalized plan that takes into account your preferences, timing of meals, physical goals, and addresses any underlying health concerns. This way, you can create an attainable, maintainable, and sustainable dietary strategy that works for you.

What are the potential risks of consuming high levels of coconut oil, as promoted by the ketogenic diet?

Risks of High Coconut Oil Consumption in Keto Diet

What are the potential risks of consuming high levels of coconut oil and that is something that is talked about in the keto diet? Well, coconut oil is a saturated fat and because of that it may be atherogenic, in other words, increasing the risk of heart disease. Now for vegans, coconut oil is oftentimes used in baking because it lends that wonderful quality to food. The problem is just adding copious amounts of coconut oil to our coffee, to putting on our toast, to everything we're doing could be problematic because of the type of fat that it is and also potentially crowding out some of the other healthier fats, the monounsaturated fats and some of the polyunsaturated fats. So a little bit of coconut oil or better yet, even using the coconut itself and not necessarily using the oil and thinking about from a cooking perspective, other healthier oils, olive oil, soybean oil, peanut oil work very, very well and actually decrease that risk of heart disease. So be careful with that spread that you use on your bread and use in your cooking and really think about overall health being critically important.

Coconut oil is a saturated fat and can increase the risk of heart disease if consumed in large amounts. To reduce this risk, it is best to use healthier cooking oils such as olive or peanut oil instead.

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The potential risks of consuming high levels of coconut oil, as promoted by the ketogenic diet, should be considered. Coconut oil is a saturated fat, which may increase the risk of heart disease. While it is often used in vegan baking for its desirable qualities, adding excessive amounts of coconut oil to coffee, toast, and other foods could be problematic. This is because it can crowd out healthier fats like monounsaturated and polyunsaturated fats. Instead of relying solely on coconut oil, it's advisable to incorporate other healthier oils into cooking, such as olive oil, soybean oil, or peanut oil. These alternatives can actually help decrease the risk of heart disease. It's important to choose spreads and cooking oils carefully and prioritize overall health.

What inspired you to write the 'Active Calorie Diet'?

Discover the Inspiring Active Calorie Diet: Customized to Optimize Your Goals!

What inspired me to write this book? To active calorie diet. So first of all, it wasn't an effort of one. My co-author on this saline, Jaeger has done a lot of writing for prevention for rodale ETC. And one of the things that she and I talked about is the fact that how we eat, what we eat, really can have an influence on how we feel and how effective our body is it burning calories. So, with his art labor of love to do this in conjunction with a wonderful chef, To put together meals that were engaging and delicious and more benefit added. So, for instant enough protein enough, fiber enough Variety, in terms of what one eat in order to be able to accomplish the goals that one have. Unfortunately it never able ever came to fruition in terms of being out there on the shelves. It's still available as an e-book. I really love the concept of this because the focus is more on what to do rather than what not to do. And also realizing that for all of us, we need to customize to optimize and realize our goal. That's what active calorie diet means to me.

The book Active Calorie Diet was inspired by the idea of helping people optimize and achieve their goals through customizing their eating habits. It was co-authored with Jaeger from Rodale ETC and a chef in order to create meals that were both engaging and beneficial. It is now available as an e-book.

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The inspiration behind writing the Active Calorie Diet was a collaborative effort. My co-author, Saline Jaeger, who has written extensively for prevention and Rodale, and I discussed how our eating habits can impact our overall well-being and the effectiveness of our body in burning calories. We wanted to create a book that not only provided engaging and delicious meals but also offered additional benefits.

Our goal was to include enough protein, fiber, and variety in the meals to help individuals achieve their desired goals. Although the book didn't make it to the shelves, it is still available as an e-book. I love the concept of the Active Calorie Diet because it focuses on what to do rather than what not to do. It emphasizes the importance of customization to optimize and achieve our individual goals. That's what the Active Calorie Diet means to me.

How do food fads and trends often differ from scientifically-supported nutritional recommendations?

Food fads vs. science: Uncovering the true nutritional recommendations

How do food fads and trends differ from scientifically supported nutrition recommendations? Well, the second part of that sentence, the science, the evidence, not just the trend. And when we think about food fads and trends, it's kind of of the moment. What sounds interesting, what sounds catchy, what will be a moneymaker, what sounds like something that people might get excited about that doesn't really have the substance behind it. It's not superficial over substantive. And the issue with this is that a lot of times food fads are very much about eliminating entire groups of foods or severely restricting the calories. So not really thinking about the unintended consequences or the attainability, maintainability and sustainability, which is what nutritional guidelines are based upon because of the research that goes into those recommendations. In addition, nutrition guidelines are really talking about the entire plate, not just particular nutrients, not just particular macros, thinking about not only carbohydrate, protein and fat, but the fluid, the vitamins and minerals, the plant nutrients and every other item that's in food. So if we really want to make our plate great and get the most out of the food, let's follow the science and let's stay away from the nonsense.

Food fads and trends are often superficial and lack substance, while scientifically supported nutrition recommendations are based on research, looking at the entire plate, and considering unintended consequences.

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Food fads and trends often differ from scientifically-supported nutritional recommendations because they lack the evidence and substance behind them. Food fads are often based on what is trendy or catchy, without considering the scientific research that supports nutritional guidelines. These fads may involve eliminating entire food groups or severely restricting calories, without considering the unintended consequences or long-term sustainability. On the other hand, scientifically-supported nutritional recommendations are based on extensive research and consider the entire plate, including nutrients, macros, fluids, vitamins, minerals, plant nutrients, and more. To get the most out of our food and ensure a balanced diet, it's important to follow the science and avoid falling for unsupported nonsense.

Can you share any tips for those who may be new to plant-based eating and are looking to make the transition smoothly?

Transition to plant-based eating: Add-ons, swaps, and easy tips!

If you were interested in plant-based eating and you're new to that concept, how can you make that transition easily? First of all, one of the things that I always always say to my clients and my athletes is, you can be plant inclusive, you don't have to be plant exclusive. So you actually can include some animal Source product in terms of what you do. So how do we make that transition? Well, maybe if you were used to having something like a burger, maybe is half meat and half mushrooms or adding in some other vegetables. That's a simple thing to do. If you're used to having a meatballs or meatloaf, we can add more veggies and cut back on the amount of animal protein that has there. We can do something creamy by pureeing, something like a cannellini bean. And using that as a cream type of a sauce added to a soup or added to a pasta. And that way you don't have to use as much of dairy, you can cut back on the amount of that too. So when we think about a ways that we do it, we take take the food that are familiar to us and we start to embellish. So rather than think about the takeaway, think about the add-on, how can you add the beans? How can you add the veggies more to the mix? Maybe switching to something like a bean based? Pasta is a great way to optimize what it is that you eat. Broaden your menu and include more plan to have that plant chant

When transitioning to plant-based eating, you don't have to be plant exclusive and can still include some animal products. To make the transition easier, start to embellish familiar foods by adding in vegetables, beans, or switching to a bean-based pasta. Broaden your menu to have more plant ingredients.

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For those new to plant-based eating and looking for a smooth transition, here are some helpful tips. Firstly, remember that you can be plant inclusive rather than exclusively plant-based. You can still include some animal-based products if you choose to. 

To make the transition easier, consider making simple swaps. For example, if you're used to having a burger, try a blend of half meat and half mushrooms or add in additional vegetables. Similarly, for dishes like meatballs or meatloaf, incorporate more veggies and reduce the amount of animal protein. 

To create creamy textures without relying on dairy, puree ingredients like cannellini beans and use them as a sauce in soups or pasta dishes. This allows you to cut back on dairy while still enjoying a creamy element. 

Instead of focusing on what you need to remove from your diet, think about adding more plant-based foods. Find ways to incorporate beans, vegetables, and plant-based alternatives into your meals. Consider trying bean-based pasta as a way to diversify your menu and increase your plant intake.

By embracing these tips and gradually adding more plant-based options to your meals, you can smoothly transition to a more plant-based eating style.

How does the high protein content of the paleo diet compare to the recommended daily intake for protein?

Comparing the Paleo Diet's High Protein Content to Recommended Intake: Is It Enough?

So, how does the high protein content of the paleo diet compare to the recommended intake for protein a day? The dietary guidelines actually recommend 0.36 grams of protein per day. That's adequate. That's not necessarily optimal, and if you are an athletic person, you may need more than that. But realize this, that when we talk about where we get protein from, we get it from animal sourced foods, we get it from grains, we get it from vegetables, we get it from nuts and seeds, and we get it from dairy. Now, some of those foods are not part of the paleo diet. Not necessarily dairy, not always doing legumes, not necessarily doing grains. So the reality is that the paleo diet is actually a little more restrictive in terms of the amount of protein and also doesn't necessarily have the full complement of all of the other substances, nutrients, macros and micros and phytos that are in a well-rounded diet. So maybe instead of doing paleo, say whoa and consider something that is a lot more inclusive for an eating pattern to optimize your intake each and every day. And certainly work with a registered dietitian who can help you put together a plan for you to create your healthy selfie.

The Paleo diet is more restrictive in terms of the amount of protein compared to other diets and does not have the full complement of all nutrients, macros, and micros that are part of a well-rounded diet. It is recommended to work with a registered dietician to create a healthy eating plan.

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How does the high protein content of the paleo diet compare to the recommended daily protein intake? The recommended intake is about 0.36 grams per pound of body weight per day, which is considered adequate but not necessarily optimal, especially for athletes who may require more protein. It's important to note that protein can be obtained from various sources such as animal products, grains, vegetables, nuts and seeds, and dairy. However, some of these foods are not typically included in the paleo diet, such as legumes and grains. As a result, the paleo diet may be more restrictive in terms of protein content and may lack other essential nutrients found in a well-rounded diet. Instead of strictly following the paleo diet, it may be beneficial to consider a more inclusive eating pattern that optimizes nutrient intake on a daily basis. Consulting with a registered dietitian can help you develop a personalized plan for your health and well-being.

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Leslie Bonci, RD, CSSD answers your Nutrition questions. See all the advice Leslie Bonci, RD, CSSD has and get answers to your own Nutrition questions.

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Leslie J. Bonci is an MPH, RD, CSSD, LDN, and owner of Active Eating Advice- Be fit, fed, and Fearless? – A nutrition consulting company. She works with the National Dairy Council, California Dried Plum Board, National Peanut Board, Potatoes USA, Gatorade, Ready Nutrition, General Mills, and Douglas Labs. She is the nutrition consultant for the Kansas City Chiefs, Carnegie Mellon University athletics, and the Pittsburgh Ballet Theatre. She's written several books and authors a blog for Us News and World Report Eat + Run. She also has a weekly radio and TV spot and is on the Fitness magazine advisory board. She lectures extensively, teaches at the University of Pittsburgh, and is developing programs with chefs and master gardeners for kids and adults.