Like all meals, a great breakfast includes a balance of carbohydrates, protein and meaningful nutrients, says dietitian Patricia Chuey.
Photograph by: Krista Bryce , Vancouver Sun
Q: I usually have a coffee and a muffin for breakfast. Is this good enough during InTraining? What can I add or replace?
A: Like all meals, a great breakfast includes a balance of carbohydrates, protein and meaningful nutrients. Improve a coffee and muffin by making it a latte, a muffin with fibre and add a piece of fruit. A smoothie of yogurt and fruit accompanied with a piece of whole-grain toast with peanut butter, or a toasted egg and cheese sandwich on a whole-grain English muffin with a piece of fruit are other portable breakfast options. Include a glass of water with all meals.
Q: At lunch I typically eat sandwiches (with deli meats and cheese). It’s probably not the best meal. What are some better, fast and healthy options?
A: The ideal quick lunch is one you pack the night before to spare grabbing potentially high-fat, high-salt food on the run. Leftover dinner that includes lean meat/protein and vegetables is perfect. A turkey and vegetable sandwich along with yogurt and fruit works well. If dining out, look for meals with a large portion of vegetables such as salads, soups, stir-fries and even sandwiches, but ensure protein like chicken, fish, chickpeas, kidney beans, lean roasted meats, an egg, etc., is still included. Sushi can be a good lunch choice if there is enough fish and vegetables included along with the rice.
Q: What’s the latest time I should eat before going to bed?
A: It depends. If you eat dinner by 6 p.m. and are up until 11 p.m., a healthy snack around 8 or 9 p.m. is fine. If you eat dinner at 7 or 8 p.m. and go to bed at 10 p.m., you likely don’t need a snack. If you train first thing in the morning and can’t eat at that time, a bedtime snack like toast with jam, a small bowl of cereal or yogurt with fruit makes sense. If trying to lose weight, avoid eating within two hours of going to bed.
Q: What are some good quality dips and dressings to enjoy with vegetables?
A: Hummus, tzatziki and yogurt-based dips taste great and add protein to the snack. Lower-fat salad dressings with short ingredient lists work well as dip and can be made more nutritious when just a little is used to flavour plain yogurt. Real fruit spread added to plain Greek yogurt makes a healthy dip for fruit.
Q: Can you explain good carbs vs. bad carbs?
A: Carbohydrates are foods made primarily of grains such as bread, cereal, pasta, rice as well as vegetables and fruit. Good carbs have fibre and meaningful nutrients without excess sugar, salt or chemicals. These foods are absorbed slower and sustain energy longer than highly processed, low-fibre foods. Choose whole-grain breads and pastas over white versions, whole fruit and vegetables over juice and look for minimally processed snacks.