nutrient dense – Simply Nutricising

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Build a Sweet Potato Bowl

Brussels Sprouts, Carbohydrates, Dinner, Food Groups, Last minute dinner options, Meal Plan, Meal Prep, MyPlate for Athletes, nutrient dense, Protein, Sweet Potato, variety, Vegetables

Build a Sweet Potato Bowl

Sweet potatoes are a nutrient dense starchy vegetable providing an excellent source of carbohydrate at meals along with rich sources of vitamin A, vitamin C, manganese, B vitamins, potassium, and fiber. Sweet potato (with skin) nutrient content per 1 cup: Calories: 180 Fat: 0 g Cholesterol: 0g Total carbohydrate: 37 g Fiber: 7 g Protein: 4 g The sweet potato bowl is a weekly favorite in my household, and lucky me, it is one of the quickest dinners (or lunches) to prepare. If you don't have the sweet potato bowl on your weekly or monthly meal plan, you may want to start! [...]

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Spring into Workouts with Homemade Energy Bites

athletes, Carbohydrates, energy balls, energy bites, Fats, Fruit, Fueling on the run, Grab-N-Go, nutrient dense, nuts, Oils, Post-workout snacks, Pre-workout snacks, Protein, snacks, Training

Spring into Workouts with Homemade Energy Bites

Sometimes you want to change-up your snack by making your own grab-n-go fruit & nut bars or the very popular bite size balls. Since store brought fruit & nut bars (such as Larabars, Kind Bars, Rxbars) contain only whole ingredients that you can find in your local grocery store (or mostly likely in your kitchen) and contain approximately 3-10 ingredients, why not experiment making your own! Luckily, they won't taste bad when the main ingredients are dried fruit and nuts! How bad could they be? Some recipes call for a food processor. You don't need a fancy expensive food processor. I still use the mini cuisnart for [...]

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MyPlate for Athletes

athletes, Carbohydrates, Fats, Fluids, Food Groups, Fruit, MyPlate, MyPlate for Athletes, nutrient dense, Nutrients, Oils, Protein, Training, Vegetables

MyPlate for Athletes

Athletes need to make adjustments to their daily intake based on their training schedules. These adjustments may occur daily, weekly, monthly, and yearly. It is important to know what to eat on a hard training day compared to an easy training day. The main game changer is the amount of carbohydrates consumed at meals. Carbohydrates are an athlete's main source of energy, an athlete's fuel! What foods are carbohydrates? Grains: breads/bagels/english muffins/wraps, pastas, rice, quinoa, oats/oatmeal, cereal, pretzels, and crackers Starchy vegetables: white potatoes, sweet potato, corn, and peas Fruit: whole fruit, fruit cups, applesauce, dried fruit, and 100% fruit juice Beans: [...]

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Dietary Guidelines for Americans, which includes Athletes too!

athletes, dietary guidelines, goals, nutrient dense, variety

Dietary Guidelines for Americans, which includes Athletes too!

"I can eat whatever I want because I burned so many calories during my workout!" I have never heard or said this myself....wrong! I am sure you have heard a teammate, friend, or family member, say a version of this quote, and maybe you said it a few times yourself after a wicked hard workout, but the truth is, you can't eat whatever you want. Yes, athletes need more calories than the average individual to support their daily energy expenditure from exercise, but those extra calories should still come from healthy foods 80-90% of the time. If you want to see improvements in your physical performance [...]