Speedo Tip of the Week

 
Nutrition Goals: Important for Today and Tomorrow

BY KATHLEEN WOOLF, PhD, RD//Correspondent
Successful athletes know the importance of setting goals to improve effort and performance.

Goals are critical for training, competition and lifetime health. Because your food choices today influence your health tomorrow, proper nutrition prepares your body for both optimal health and performance. 

Healthy eating can also significantly lower your risk for diseases such as heart disease, cancer, obesity and diabetes.  Swimmers and non-swimmers alike can pursue lifelong health by establishing nutrition goals. 

Like all goals, nutrition goals should be specific yet attainable.  Rather than saying, “I will eat more vegetables,” a better goal would be: “I will eat at least three servings of vegetables every day to provide my body with important nutrients.”  For better health, choose dark green and orange vegetables (e.g. spinach, broccoli, carrots, sweet potatoes).

Instead of making a vague promise such as “I will drink more milk,” a better goal might be: “I will include three servings of milk or dairy products every day to build strong bones.”  Low fat milk, yogurt and cheese can help you achieve this goal.  Low fat chocolate milk can also serve as a recovery beverage after exercise.  Refuel your body and build strong bones by including dairy products after practice and competition. 

Try not to make extremely dramatic changes like “I will never drink soda pop ever again.” A better goal might be: “I will limit my soft drink consumption to 1 serving per week.”  Instead of soda pop, drink more nutrient-rich beverages, such as fat free/low fat milk or 100% fruit juices.  As a swimmer, you are also at risk of dehydration, so be sure to drink plenty of water throughout the day.

All athletes should start each day with a healthy breakfast. To help you achieve this goal, plan ahead so that healthy food is available and ready.  An appropriate goal might be: “I will pack a breakfast at night to eat on the way to practice in the morning.” Peanut butter sandwiches, yogurt drinks, fruit, string cheese and bagels are great examples of healthy “grab and go” foods.

By focusing on nutrition goals, you will fuel your body for optimal performance today and optimal health for decades to come.

Kathleen Woolf, PhD, RD is a registered dietitian and an assistant professor in the Nutrition Program at Arizona State University.