Designing A Good Nutrition Plan: The Basics

An athlete's diet should be based on carbohydrate-rich foods, and an athlete should eat a foundation of wholesome breads, cereals, and grains at each meal; generous amounts of fruits and vegetables; and lesser amounts of fatty animal proteins and dairy foods. Prepare 2/3 of your meals with fruits, vegetables, and whole grains, and the remaining 1/3 with protein-rich foods. Follow this guide, based on the USDA new Food Guide Pyramid to create a food plan that is high in energy and good health!

What To Eat	Why?	Healthy Sources
Grains and Starches	Base of a good training diet; provides fuel for muscles and brain, iron, phosphorus, magnesium, zinc, B-vitamins, and fiber.	Breads, cereals, flour, rice, pasta, corn
Fruits	Provides fiber, vitamin C, some B vitamins, vitamin A and other antioxidants and phytonutrients. Can improve healing, reduce cancer risk, and aid in recovery after exercise.	Whole fruits, 100% fruit juice, canned fruit in juice or light syrup, dried fruit.
Vegetables	Provides fiber, various vitamins, antioxidants, minerals and phytonutrients. Can improve healing, reduce cancer risk, and aid in recovery after exercise.	All colorful veggies - especially broccoli, spinach, green, red and yellow peppers, carrots, tomatoes, and tomato sauce to name a few!
Protein	"Building block" for your body, necessary for tissue repair and formation. Not a main source of energy.	Beans, lean beef, skinless poultry, eggs, fish, shellfish, legumes, nuts, and seeds.
Dairy Foods	Provide protein, calcium, and other vitamins and minerals important for bone strength and nerve transmission.	Milk, yogurt and cheese, ideally low-fat or fat-free sources.
Fats	Healthy fats provide satiety and are needed for nerve function and brain development.	Walnuts, fish, olive oil, canola oil, various nuts and seeds.
Water	Transports nutrients in body, helps regulate body temperature, and prevents dehydration.	Water, fruit juices, Powerade, and milk.

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