Nutrition 101
Do you struggle with what to eat each day? Are you unsure what to pack for lunch or cook for dinner? Eating three balanced meals per day, along with snacks, can keep you feeling energized to get through the workday and fuel any ride plans you may have.
Ideally, each meal should contain the three macronutrients: carbohydrates, fat, and protein. Approximately 45-65% of our calories should come from carbs, 10-35% from protein, and 20-35% from fat. Carbohydrates are the body’s main source of energy. You do not need to avoid carbs, go low carb, or keto. One of the main functions of protein is to build and repair muscles. Protein breaks down slower than carbs so therefore it is a longer lasting source of energy. Eating a protein bar right before a workout is not ideal as it can feel like a rock in your stomach. It is better to eat a carb rich snack like a banana instead of a protein bar before a workout. Fat is used by the body as energy, storage for the fat-soluble vitamins (A, D, E, and K), and for the production of hormones. It is the slowest source of energy but the most energy efficient form of food since it contains the most calories per gram.
Breakfast
Don’t skip it. It’s preferable to eat a small meal or even snack, such as an apple with peanut butter, rather than nothing. Those that skip breakfast tend to overeat later in the day because they started the day under fueled. An ideal balanced breakfast contains a carbohydrate, fat and protein. Generally, the carbohydrate sources at breakfast are a whole grain or fruit. Whole grains are generally less processed and contain more fiber. Examples of whole grains are whole wheat bread, oats, and quinoa. Carb sources at breakfast can also be fresh fruit like apples, bananas, or berries. Good protein sources at breakfast are eggs (eat the whole egg), low or full fat Greek yogurt (Greek yogurt contains more protein than regular yogurt), milk, cheese, and peanut butter. All of those protein foods also contain some fat which is important to have as well.
Foods can contain more than one macronutrient but are generally classified as the one they contain most of (for example chicken is a protein) but there are some that don’t fit in one category. For example, beans provide protein and carbs. Nuts provide protein and fat.
Lunch
Lunch is also important and should not be skipped. However, since lunch can often be eaten at an office or school it can be hard to come up with ideas of what to pack. A balanced lunch should also contain carbs, fat, and protein. Ideally, it should include some vegetables or fruit as well. See examples below.
Dinner
After a long day and maybe a bike ride, dinner should contain the three macronutrients as well. Most traditional dinners contain all three macronutrients, but some examples are listed below.
Throughout the day try to keep the following tips in mind. Include whole grains as much as possible. Include plenty of fruit and vegetables. Try to make a third to half of your dinner plate vegetables. Fruit and vegetables contain many antioxidants and provide fiber. Try to choose lean proteins like grilled or baked chicken, fish, turkey, lean beef, or eggs. Remember to include healthy fats like olive oil, avocado, nuts, and seeds. Lastly, don’t forget to drink water to stay hydrated.
Meal Ideas
Breakfast
· 2 eggs (protein)
· 2 slices bread or a bagel (carb)
· 1/3 avocado (fat)
· Fruit (carb)
· Smoothie
o 1 cup fruit (carb)
o ½ Greek yogurt (protein and fat)
o 1 cup milk or water
o 1 handful spinach or kale (fiber)
o 1-2 tbsp nut butter (fat and protein)
· Oatmeal (carb) topped with fruit (carb), and nuts (fat and protein),
Lunch
Sandwich
· 2 slices whole wheat bread (carb)
· Meat of choice (protein)
· Cheese and/or avocado (fat)
· Spinach and/or tomato
Served with Carrots or other veggies (fiber) and hummus (protein and fat)
Grain bowl
· Quinoa (protein and carb)
· Spinach or kale (mostly fiber)
· Black beans (protein and carb)
· 1/3 Avocado (fat)
· Dressing of choice (fat)
· Additional toppings: nuts, seeds, dried fruit
Dinner- all 3 of these recipes are in this Week’s Meal Plan and all 3 contain carbs, fat and protein!
Veggie Black Bean Enchiladas
Thai Sweet Potato Carrot Soup with Grilled Cheese
Roasted Butternut Squash Salad with Quinoa and Salmon or Tofu
