Time to Eat: Your Perfectly Balanced Plate
As an active woman, you know you should eat the right mix of carbs, protein, and fats, but what do the ideal proportions look like? An easy solution is to think of your plate as a clock and divide it into minutes filled with quality protein, carbs (including grains, vegetables, and fruit), and healthy fats. Here's the best way to fill your time.
PROTEIN 15 MINUTES
CLOCK WISE: Protein is a main source of amino acids, compounds that help repair muscles and strengthen immunity. Choose sources low in saturated fat, such as chicken; lean cuts of beef and pork; fish (such as salmon and tuna); soy; dairy (like yogurt and cottage cheese); and beans and lentils. Most active women need between 60 and 90 grams of protein a day.
EAT THIS: Red and dark meat boost your health and strengthen muscles
GRAINS AND STARCHES 15 MINUTES
CLOCK WISE: These foods are loaded with carbs to replenish glycogen stores. It's optimal to get fiber-rich whole grains, such as brown rice, quinoa, oatmeal, and whole-wheat pasta. Starchy root vegetables, like sweet and red potatoes, are also high-carb. Aim for at least six whole-grain servings (one serving equals a half cup of cooked grain or one slice of bread) a day.
EAT THIS: Mix it up with new grains like quinoa, bulgur and barley
VEGETABLES 15-20 MINUTES
CLOCK WISE: This low-calorie food group is a major source of antioxidants, vitamins, and minerals for muscle repair and energy metabolism. Pile on a rainbow of colors (dark greens, orange carrots, purple cabbage, yellow squashes, and red tomatoes) to get the widest range of nutrients. For variety, have two different kinds of vegetables per meal, totaling three cups daily.
EAT THIS: Tips for packing more fruits and vegetables into your diet
FRUIT 10 MINUTES
CLOCK WISE: Besides providing glycogen-building carbs, fruits also pack antioxidants, vitamins, and potassium, which are all necessary for top running performance and healthy fluid balance. Select colorful fruits (berries, melon, peaches, grapes, apples, oranges), and eat the skin when possible for fiber and additional nutrients. Try to eat about three servings of fruit every day.
EAT THIS: 9 creative ways to get more fruit into your diet.
HEALTHY FATS 2 MINUTES OR LESS
CLOCK WISE: Heart-healthy fats that naturally occur in fish and nuts, along with cooking oils (such as olive and canola), provide nutrients that build a strong immune system and help lessen muscle soreness. Drizzle olive oil over vegetables and sprinkle nuts over hot cereal, pasta, and grilled fish. Aim for three to six teaspoons daily of these healthy fats.
EAT THIS: 6 heart healthy oils for runners like avocado and flaxseed.
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TELL US: How much of each food group do you have every day?
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