Fueling
Take these steps
Step 1: Learn to VALUE the benefits
of FRESH PRODUCE and
HEALTHY OILS
Benefits
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Essential vitamins and minerals
Required for tissue growth and repair
Helps maintain your body’s immune system
Less soreness and down time
Fruits
Choices:
apples, bananas,
oranges, grapes,
blueberries,
cantaloupe, honeydew
melon, strawberries,
cherries, pineapple,
mango, lemons, kiwi
and apricots.
Servings:
1 cup fresh fruit
1 large piece of fruit
8oz fruit juice
½ cup dried fruit
Vegetables
Choices: sweet
potatoes,broccoli,
cauliflower, green
beans, squash, carrots,
dark salad greens,
tomatoes, chili
peppers, yams, red
and green bell
peppers.
Servings:
1 cup cooked vegetables
2 cups raw vegetables
Healthy Oils
Choices:
nuts, seeds, egg yolks,
flax seed oil, shellfish,
avocado, garbanzo
beans, baby lima beans,
pea pods, and peanut
butter.
Servings:
1 teaspoon oil
1 tablespoon salad
dressing
Step 2: Select fiber rich STARCHES
first and reduce fast digesting
SUGARS when inactive
Benefits:
• Good source of carbohydrates and fiber
• Provides energy to perform your best!
Slow Digestive Choices
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Cooked carrots, corn, grits
Grapefruit, apple juice,orange juice
Potatoes, yams, beets
Peanuts, soy beans, lima beans, chickpeas
Tomato soup, black bean soup
Pastas, rice, bran cereals and other grains
Milk, honey, popcorn, yogurt, sports drinks
Fast Digesting Examples
• French fries, stuffing, hash browns, corn
chips
• White rice, white bread, English muffins
• Cream of wheat, pop tarts, coco pops,
doughnuts
• Skittles, life savers, cup cakes, jelly beans
Step 3: Always VARY your protein
sources and select LOWER FAT
sources when inactive
Lean Protein Choices
• Egg whites, eggs
substitutes
• Turkey, ham and roast
beef deli meats
• Chicken, turkey, Canadian
bacon
• Shrimp, scallops, salmon,
haddock, canned tuna fish
• Skim milk, fat free cottage
cheese, low fat cheese
• Soy nuts, soy burgers,
beans, peas
Medium Fat Protein
• Top loin, beef, rib-eye
steak, hot dog, pork chop
• Fried dish, Canned tuna in
oil
• 2% milk, cottage cheese,
low fat yogurt, feta cheese
• Soymilk, soy yogurt, tofu,
tempeh
High Fat Protein
• 75% lean ground beef, beef ribs
• Spareribs, ground pork, salami
• Whole milk, cottage cheese, American and
Swiss cheese
• Peanut butter, soy cheese
Typical Protein Servings
• 2 egg whites or 1 egg
• 8 oz milk or soy milk
• 3-4 oz beef, Pork, lamb, poultry, fish,
shellfish or cheese
• 1/2 cup cottage cheese
• 2tbsp. Parmesan cheese or peanut butter
• 1oz nuts