Extra Info: These are great for snacking and provide sustained energy and satiety.
7. Hydration
Key Foods: Water, herbal teas, coconut water.
Nutrients: Electrolytes in sports drinks and coconut water.
Extra Info: Adequate hydration is essential for overall health and optimal physical performance.
8. Supplements (Optional)
Key Foods: Protein powders, energy bars, electrolyte supplements.
Nutrients: Varies widely based on the product.
Extra Info: Supplements can be useful for meeting specific nutritional needs but should not replace whole foods.
Remember, individual dietary needs can vary based on several factors like age, gender, health status, and activity level, so it’s important to tailor your diet to your specific needs. It’s also advisable to consult a healthcare provider or a dietitian for personalized dietary advice.
Nutritional Information Table:
Carbohydrates
Food
Calories (per 100g)
Carbs (g)
Fiber (g)
Sugars (g)
Brown Rice
111
23
1.8
0.2
Oats
389
66
10.6
0
Quinoa
120
21
2.8
0.9
Sweet Potatoes
86
20
3
4.2
Whole Grain Pasta
124
26
2.7
0.8
Bananas
89
23
2.6
12
Proteins
Food
Calories (per 100g)
Protein (g)
Fat (g)
Carbs (g)
Lean Chicken
165
31
3.6
0
Salmon
208
20
13
0
Eggs
155
13
11
1.1
Greek Yogurt
59
10
0.4
3.6
Lentils
116
9
0.4
20
Almonds
579
21
50
22
Healthy Fats
Food
Calories (per 100g)
Fat (g)
Saturated Fat (g)
Fiber (g)
Avocado
160
15
2.1
7
Walnuts
654
65
6
7
Olive Oil
884
100
14
0
Flaxseeds
534
42
3.7
28
Fruits and Vegetables
Food
Calories (per 100g)
Carbs (g)
Fiber (g)
Sugars (g)
Vitamins/Minerals
Berries
57 (blueberries)
14
2.4
10
High in Vitamin C
Citrus Fruits
47 (oranges)
12
2.4
9
High in Vitamin C
Leafy Greens
23 (spinach)
3.6
2.2
0.4
Rich in Vitamins A, C, K
Carrots
41
10
2.8
4.7
High in Vitamin A
Beets
43
10
2.8
7
Good source of Folate
Dairy and Alternatives
Food
Calories (per 100g)
Protein (g)
Fat (g)
Carbs (g)
Key Nutrients
Milk
42 (skimmed)
3.4
0.1
5
Calcium, Vitamin D
Yogurt
59 (low-fat)
10
0.4
3.6
Probiotics, Calcium
Cheese
402 (cheddar)
25
33
1.3
Calcium, Protein
Almond Milk
15 (unsweetened)
0.6
1.1
0.6
Vitamin E, Calcium (fortified)
Nuts and Seeds
Food
Calories (per 100g)
Protein (g)
Fat (g)
Carbs (g)
Fiber (g)
Almonds
579
21
50
22
12
Walnuts
654
15
65
14
7
Flaxseeds
534
18
42
29
27
Chia Seeds
486
17
31
42
34
Hydration
Beverage
Calories (per 100ml)
Carbs (g)
Sugars (g)
Electrolytes
Water
0
0
0
None
Herbal Teas
1
0
0
None
Coconut Water
19
4.0
2.6
Potassium, Sodium
Supplements (Optional)
Supplement
Calories (per serving)
Protein (g)
Carbs (g)
Fat (g)
Protein Powder
Varies (100-200)
20-30
1-5
1-3
Energy Bars
250-300
10-20
20-40
10-20
Electrolyte Supplements
Varies
0
Varies
0
Additional Information and Tips for Each Food Category:
Carbohydrates
Extra Info: Whole grains and complex carbs provide a slower, more sustained release of energy compared to simple sugars.
Tips: Opt for whole grains over refined grains to get more fiber and nutrients. Include a variety of fruits and vegetables in your diet for a broad range of vitamins and antioxidants.
Proteins
Extra Info: Proteins are essential for muscle repair and can aid in reducing muscle soreness after intense exercise.
Tips: Include a source of lean protein in each meal. Plant-based proteins like lentils and quinoa are great for those following a vegetarian or vegan diet.
Healthy Fats
Extra Info: Omega-3 fatty acids, found in fatty fish, nuts, and seeds, are important for heart health and can reduce inflammation.
Tips: Incorporate a small portion of healthy fats into your diet daily. They’re calorie-dense, so moderation is key.
Fruits and Vegetables
Extra Info: They are rich in antioxidants, which help combat oxidative stress and inflammation in the body.
Tips: Aim for a variety of colors on your plate to ensure a wide range of nutrients. Berries and leafy greens are particularly nutrient-dense.
Dairy and Alternatives
Extra Info: These are primary sources of calcium, which is crucial for bone health. Plant-based alternatives are often fortified with calcium and vitamin D.
Tips: If you’re lactose intolerant, choose lactose-free dairy or plant-based alternatives like almond or soy milk.
Nuts and Seeds
Extra Info: They are not only a good source of healthy fats but also contain protein, fiber, and various vitamins and minerals.
Tips: Nuts and seeds are great as snacks, but since they’re high in calories, they should be consumed in moderation.
Hydration
Extra Info: Proper hydration is crucial for overall health and can significantly impact energy levels and physical performance.
Tips: Carry a water bottle and drink regularly throughout the day. Herbal teas can also be a hydrating, caffeine-free option.
Supplements (Optional)
Extra Info: Supplements can fill nutritional gaps but should not replace a balanced diet.
Tips: Consult with a healthcare provider before starting any supplement, especially if you have health conditions or take medications.
General Dietary Tips
Balanced Diet: Strive for a balanced diet that includes a variety of food groups.
Portion Control: Be mindful of portion sizes to avoid overeating.
Meal Timing: Pay attention to meal timing, especially around exercise. Eating a carb-rich meal or snack before exercise can provide energy, and protein after exercise can aid in recovery.
Listen to Your Body: Pay attention to how different foods affect your energy and stamina. Individual responses can vary widely.