Nutrition

How can one best support their supporting structure through the foods they choose?

Nourish Your Supporting Structure: Key Foods for Bones, Joints, and Muscles

As a sports dietician, I am all about having my clients support their supporting structure. In other words, how do you take care of your bones, and ligaments, and tendons, and joints, and muscles? So, number one, you have to eat enough. If you under fuel, then everything really falls apart. Number two, when we are looking at muscle health, that means having protein containing foods as part of every eating occasion. Number three, if we are looking at the health of joint, we want to think about food that have an anti-inflammatory benefit. That's fatty fish, that is berries, that is eating things like a beet, having turmeric, and ginger as part of your eating. And when we think about bone health, a lot of people think just calcium. Calcium is important, it's not the only thing. Your bones need to have enough protein, your bones need to have enough fat, your bones do need to have calcium but they also need vitamin D, and they need potassium, and they need iron, and they need B vitamins, and they need what we call phytonutrients or plant nutrients. So, making sure that you are having a bone building type of an eating plan, not skimping on what you do, protein is part of every meal, getting some color on the plate that is critically important for the health of the bones and something that you may not know, interestingly, one of the best foods for bone health, prunes. Who knew? But prunes actually contains substances in them that tend to support healthy bones. You can mix them into a cereal, you can put them in a rice pilaf, you can put them in a smoothie, you can eat them as part of a trail mix. So thinking about bone building, joint supporting, muscle strengthening, all these types of things, this hand-to-mouth activity is critically important as any physical activity that you do. So, make sure that you support your supporting structure each and every day with every meal.

As a sports dietician, I help clients support their supporting structure by providing them with an eating plan that contains protein, anti-inflammatory foods, calcium, vitamin D, potassium, iron, B vitamins, and phytonutrients. This includes consuming prunes as part of the plan, which are very beneficial for bone health. Eating this way will also help strengthen muscles and joints.

https://assets.anyquestion.com/raw/upload/i12oqjpplql1hsr224uk.vtt

As a sports dietitian, my focus is on helping clients support their supporting structure, which includes bones, ligaments, tendons, joints, and muscles. Here are some key ways to do so through the foods you choose:

1. Eat enough: Under-fueling can lead to problems, so ensure you're consuming an adequate amount of calories.

2. Prioritize protein: Include protein-containing foods in every meal to support muscle health.

3. Opt for anti-inflammatory foods: For joint health, incorporate foods with anti-inflammatory benefits, such as fatty fish, berries, beets, turmeric, and ginger.

4. Consider bone health: Calcium is important, but bones also need protein, fat, vitamin D, potassium, iron, B vitamins, and phytonutrients from plants. Create a bone-building eating plan that includes protein in every meal and adds color to your plate.

5. Surprising bone health food: Prunes are excellent for bone health, as they contain substances that support healthy bones. Incorporate prunes into your meals or snacks, such as mixing them into cereal, rice pilaf, smoothies, or trail mixes.

Remember, supporting your supporting structure through the foods you choose is just as important as any physical activity you engage in. Make it a daily practice to nourish your body and prioritize the health of your bones, joints, and muscles with every meal.

What are the best healthy fats for endurance athletes and how should they be best utilized?

Unlocking the Power of Healthy Fats for Endurance Athletes

Hey James, I love this question on best healthy fats for endurance athletes. And so, one of the things about getting in fats is that fats have a role to play in terms of heart health in terms of disease, prevention, in terms of making us feel satisfied and also as a source of energy which is critically important as an endurance athletes. So we think about healthy fat of those that might be dual Duty. So for instance, if you eat a fatty fish like a salmon or even like a sword, Dean, yes. That is healthy fat with the Omega threes, but it's also the protein. If you consume nuts or seeds or a nut butter or seed butter, you're getting the benefit of those healthy mono and polyunsaturated fats and you're also getting the protein. And the fiber that is there. If you have something like an avocado, also, with healthy fat and the fiber and the vitamins, and minerals that come along, with eating it, using something like an olive oil, a soybean oil, and canola oil, all of those are considered. To be healthy fat. And let's not forget about some of the things like cheese with a Cochise, and I shouldn't do that yet. Actually, the saturated fatty acids that are in dairy product, do not increase the risk of heart disease, and they taste just fabulous and also a great source of protein, as well as vitamins and minerals. So making sure that we have some fat as part of every eating occasion Trying to minimize fat intake before endurance event, simply because that might be a GI distress but But there are certainly other times we can fit it in over the course of the day. And having enough of those good fats, also helps to meet those calories to help you replate replete and restore and refresh. So you can do more

As an endurance athlete, it is important to make sure you are getting enough healthy fats. Examples of healthy fats include fatty fish like salmon or swordfish, nuts/seeds and nut/seed butter, avocados, olives, olive oil, soybean oil and canola oil, cheese and other dairy products. It is best to minimize fat intake before an endurance event, but over the course of the day it is important to fit in these healthy fats to help meet your calorie needs and restore energy.

https://assets.anyquestion.com/raw/upload/c7styoryxmzavkkjswhc.vtt

The best healthy fats for endurance athletes are those that serve multiple purposes. Fatty fish like salmon or swordfish provide Omega-3s for heart health and disease prevention, along with protein. Nuts, seeds, nut butter, and seed butter offer mono and polyunsaturated fats, protein, and fiber. Avocado is another great option, providing healthy fats, fiber, vitamins, and minerals. Olive oil, soybean oil, and canola oil are also considered healthy fats.

It's worth mentioning that saturated fatty acids in dairy products, like cheese, do not increase the risk of heart disease. They are a delicious source of protein, vitamins, and minerals.

While it's important to include fats in your diet as an endurance athlete, it's advisable to minimize fat intake before an endurance event to avoid gastrointestinal distress. However, there are plenty of other opportunities throughout the day to incorporate healthy fats and meet your calorie needs for replenishment and recovery.

By including these good fats in your diet, you can support heart health, feel satisfied, and provide a source of energy for your endurance activities.

How can I optimize protein intake on a budget?

Maximizing Protein Intake on a Budget: Affordable Sources and Smart Strategies

So when it comes to protein intake, how can you get the most for the least? In other words not having to spend big bucks in order to get your needs met. So first and foremost, more is not better Morris just more. Secondly economize. So what are those sources of protein that tend to be lower in cost? Dairy for the win, always milk yogurt. Cottage cheese, cheese eggs, canned fish like tuna. Ah, or salmon or even something, like a canned meat. And let's not forget about beans, lentils piece singing their praises all the time. They are low in cause they are high in protein. Let's add some peanut butter in there and when it comes to using supplements, you know, you can do that without having to spend a fortune. One of the things that works really, really well is nonfat dry milk powder, you can add that into oatmeal, you can add that into your peanut butter that works really, really well. And if you're going to buy The supplement look for something that says Protein Isolate. You don't want to pay for all the other stuff that they're, you're buying it for the protein itself. And then the other thing about this is we don't have to be excessive. So really. We're talking about 20 to 30 grams of protein at an eating occasion. That's about the size of your smartphone, not a steal, not an entire turkey, not an entire tuna and realizes well that you're going to get protein from other Foods. Grains have protein in them. And things like bread rice pasta. Cereal tend to be lower in terms of the cost, vegetables, also have protein. So when you eat a mixed meal, you'll be able to get those needs met each and every day and eat within your salary cap too.

To get protein without spending too much money, use lower cost sources such as dairy products, eggs, canned fish, beans, lentils, and peanut butter. You can also add nonfat dry milk powder to oatmeal or peanut butter. You should aim for 20-30 grams of protein per eating occasion, which can be obtained from other foods like grains, bread, rice, pasta, cereal, and vegetables.

https://assets.anyquestion.com/raw/upload/zllyowazedexswhpdhfl.vtt

When it comes to optimizing protein intake on a budget, there are several strategies you can follow. First, remember that more protein is not necessarily better; focus on meeting your needs rather than exceeding them. 

To economize, consider affordable protein sources such as dairy products like milk, yogurt, cottage cheese, and cheese. Eggs are also a cost-effective option. Canned fish like tuna or salmon, as well as canned meats, can provide protein at a lower cost. Don't forget about beans, lentils, and peanut butter, which are both inexpensive and high in protein.

If you choose to use supplements, you can do so without breaking the bank. Nonfat dry milk powder is a versatile option that can be added to oatmeal or peanut butter. When purchasing supplements, look for ones labeled as Protein Isolate to ensure you're paying for the protein itself and not unnecessary additives.

It's important to note that protein needs can be met without excessive consumption. Aim for around 20 to 30 grams of protein per eating occasion, which is about the size of a smartphone. Remember that protein is also present in other foods, such as grains (bread, rice, pasta, cereal) and vegetables. By incorporating a variety of protein sources into mixed meals, you can meet your daily needs while staying within your budget.

In sports where weights a factor. Whats the best way to lose weight but still remain healthy and energised for training?

Fueling Weight Loss for Sports: Optimize Protein, Increase Volume, Minimize Calories

If somebody is in a sport where weight is important, meaning the pounds at somebody ways, then what do we really need to think about? Because the goal is still to be sated, not to be stuffed and certainly not to be starved. And so, here are some tips that I always give one of the things that's really helpful is to optimize protein intake across the day. Why? Because it helped to make us feel Fuller for longer. Number two, trying to get in the volume, meaning more fluids in the foods that we eat because they take up. More real estate in the gut and make us feel Fuller for a longer period of time. Thinking about things like soups, stews, salads, Chili's, even a smoothie. All those things work really, really well, Sabri thinking about minimizing those foods that might pack a high-calorie punch. But don't really give us the biggest bang for the buck, so sometimes that might be dessert. Items are other types of sweets. Yeah, they taste fabulous but and even watching fat intake, that doesn't mean none. It means I'm using a few less nuts of thin spread of peanut butter, just a little bit of olive oil with my salad with more vinegar to bring that flavor. Those are the things that will help to keep us. Well, fueled. So that we can do what we want to do and still accomplish those goals that we have for that number on the scale and also working with a registered dietician, the best advice.

To stay well-fueled while still reaching weight goals, it is important to optimize protein intake throughout the day, get more fluids in your foods, minimize high calorie but low nutrient foods, and watch fat intake. It is also helpful to work with a registered dietitian for personalized advice.

https://assets.anyquestion.com/raw/upload/linh5ska9p5xbcyajz5t.vtt

In sports where weight is a factor, it's important to find a balance between losing weight and maintaining good health and energy for training. Here are some tips to achieve this:

1. Optimize protein intake throughout the day. Protein helps keep us feeling fuller for longer, which can prevent overeating.

2. Increase the volume of food by incorporating fluids into meals. Soups, stews, salads, chili, and even smoothies can help fill us up without consuming excessive calories.

3. Minimize high-calorie foods that don't provide much nutritional value, such as desserts and sweets. Be mindful of fat intake, opting for smaller portions or using alternatives like a thin spread of peanut butter or a modest amount of olive oil with vinegar for flavor.

4. It's important to work with a registered dietitian who can provide personalized guidance and support to help achieve weight-related goals while maintaining optimal nutrition and energy levels.

Remember, the goal is to feel satisfied, not stuffed or starved. By following these tips and seeking professional advice, you can find a healthy and energizing approach to weight management in sports.

Is there an ideal calorie ratio between breakfast, lunch, dinner, snacks?

Consistency is Key: Ideal Calorie Ratio for Balanced Eating

Is there an ideal calorie ratio between breakfast lunch dinner snack. So I'm not really a fan of calories per se because that doesn't tell the whole story. What I do think is critically important is to be consistent with how you eat over the day. So what we don't necessarily want to see is little little shove it in, nor do we want to see, I'm having a huge amount in the morning and then it goes down over the course of the day so you really want to think about your eating and your activity. And how are you going to schedule that out? So For instance, if you exercise in the middle of the day you might opt to have a breakfast and maybe something light before you exercise. The rest of lunch when you're done and then dinner and perhaps an evening. Snack, if you're exercising first thing in the morning, you're probably not going to be comfortable having a huge volume of food beforehand, but maybe you're eating one third of your breakfast prior 2/3 of it when you're done. And then spacing, you're eating out over the course of today. If you exercise in the evening, perhaps you're having breakfast, lunch and a snack before you're physically active. So that you actually have the energy available to get the most out of your activity. The other reason that's important is it gives you a chance to distribute protein over the course of the day so you'll be more in muscle preservation or muscle build mode then breakdown so consistency. Frequency timing, all of that really important.

The key to having a healthy diet is to be consistent with how you eat over the day. If you exercise in the morning, have breakfast before and then finish it off when you are done. If you exercise in the afternoon or evening, have breakfast, lunch and a snack before. This will help distribute protein over the course of the day for muscle preservation and building.

https://assets.anyquestion.com/raw/upload/ktgzpj109r5zh0jr8bon.vtt

Is there an ideal calorie ratio between breakfast, lunch, dinner, and snacks? Personally, I don't focus on calories alone because they don't provide the full picture. What I find crucial is maintaining consistency in how you eat throughout the day.

It's important to avoid extremes, such as eating very little or having a large meal in the morning and then decreasing intake as the day progresses. Instead, consider your eating patterns in relation to your activity levels. For example, if you exercise in the middle of the day, you might choose to have a balanced breakfast and a light snack before your workout, followed by lunch and dinner, with an evening snack if needed.

If you exercise in the morning, you may not feel comfortable consuming a large meal beforehand. In this case, you could have a portion of your breakfast before exercising and the remaining portion afterward. Distributing your meals and snacks throughout the day allows for better energy availability during physical activity and helps optimize muscle preservation or building.

Consistency, frequency, and timing are all important factors to consider when planning your meals. By finding a balanced approach that suits your activity levels and energy needs, you can ensure a more sustainable and effective eating pattern.

What are your thoughts on organic vs conventionally grown produce?

Organic or Conventional: Nutritional Value Remains the Same

Let me answer this question on my thoughts about organic versus conventionally grown produce. So, let's say across the board that most people are not consuming enough produce. And when I use that word, I'm talking about fruit and vegetable intake. As a matter of fact, only one in ten of us are getting enough per day. So we don't want to put more barriers on reasons for not consuming fruit and vegetable intake. And one of the things to be very aware of is organic is pricier. So this assumption that organic is more nutritious, no, that's not true. Whether you are buying organic produce or conventionally grown produce, you are getting the benefit of the hydros or the fluid. You're getting the benefit of the fiber. You're getting the benefit of the phytos or the plant nutrients that are in those foods. So you need to decide how much money you want to spend for something, but don't feel that you're only getting nutritional value if you buy organic. Let's give a shout out to those farmers who literally are toiling in the soil each and every day to help to put the produce on our plate. And however it is we choose to do this, that goal is perhaps at least one meal a day, two meals a day. Ideally, more than that, we find a way to get that produce in our glass, in our bowl, or on our plate.

Whether you choose to buy organic or conventionally grown produce, both will provide the same nutritional benefits. The important thing is to make sure you are consuming enough fruits and vegetables each day. It's also important to recognize the hard work of farmers to put produce on our plate.

https://assets.anyquestion.com/raw/upload/hph962mq58b8gp0d9lgq.vtt

When it comes to organic versus conventionally grown produce, my thoughts are as follows. Firstly, it's important to acknowledge that most people don't consume enough fruits and vegetables. Only one in ten of us meet the recommended daily intake. Therefore, we shouldn't create more barriers to consuming produce by focusing solely on the organic versus conventional debate. It's worth noting that organic produce tends to be pricier. Contrary to popular belief, organic does not necessarily mean more nutritious. Both organic and conventionally grown produce provide essential benefits such as hydration, fiber, and plant nutrients. The decision of whether to buy organic or conventional should be based on personal preference and budget. We should also appreciate the hard work of farmers who cultivate the produce we consume. Ultimately, our goal should be incorporating fruits and vegetables into our meals each day, aiming for at least one or two meals rich in produce. Whether it's in a glass, bowl, or on a plate, finding ways to include more fruits and vegetables is key.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Physician disclaimer

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.

Follow me on AnyQuestion

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.