Nutrition

The swim class assignments include some reading on healthy eating.

Read these 3 short pages from USMS (United States Masters Swim)

and briefly write up two new things you learned at each of the three topics.
If you did not learn anything new, write up the two most important things at each of the three topics.

For the first reading, also choose a “Powerhouse pre-workout snack” and write which one. If anyone tries one of the powerhouse pre-workout snacks that is new to them, you could report back to the class and let us know which ingredients you used, anything you added.

1) From USMS (United States Masters Swim)

Eight Nutrients to Support Your Immune System

https://www.usms.org/fitness-and-training/articles-and-videos/articles/eight-nutrients-to-support-your-immune-system

2) From USMS (United States Masters Swim)

three ways to fuel before your next workout and kick your performance to another level
https://www.usms.org/fitness-and-training/articles-and-videos/articles/three-easy-ways-to-fuel-your-swimming-workout

If anyone tries making the Citrus Burst smoothie

½ cup orange juice
¼ banana
½ cup of vanilla kefir or yogurt

you could report back to the class and let us know which ingredients you used, anything you added.

3) From USMS (United States Masters Swim)

what swimmers need to know about sports drinks

https://www.usms.org/fitness-and-training/articles-and-videos/articles/what-swimmers-need-to-know-about-sports-drinks

 

Here is some other potential reading

 
Healthy eating on a budget: https://www.choosemyplate.gov/budget

This includes a link to https://www.myplate.gov/eat-healthy/healthy-eating-budget/shop-smart

which has these notes and more:

“Choose fruit canned in 100% fruit juice and vegetables with “low-sodium” or “no salt added” on the label. These products are just as nutritious as fresh, and often cost less.”

“Try new whole-grain snack ideas, like switching to whole-wheat crackers or popping your own popcorn.”

“Some great low-cost protein foods include beans, peas, and lentils, such as kidney beans, lima beans, split peas, and garbanzo beans (chickpeas). Beans, peas, and lentils cost far less than a similar amount of other protein foods.”

“Choose low-fat or fat-free milk. These products provide just as much calcium, but fewer calories than whole and 2% milk.”

“Drink water instead of buying sodas or other sugary drinks. Water is easy on your wallet and has zero calories. A reusable water bottle is a great way to have water with you on the go.”

 

Eat Right When Money’s Tight

https://snaped.fns.usda.gov/nutrition-education/nutrition-education-materials/eat-right-when-moneys-tight

 
Mayo Clinic on what to eat before a workout:
“Eating and exercise: 5 tips to maximize your workouts

Knowing when and what to eat can make a difference in your workouts. Understand the connection between eating and exercise.”

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
 

Sneak some more fruit juice into yourself or kids: Pour several different colored 100% juices into ice cube trays and freeze. When frozen, put an assortment of different colored fruit juice cubes into a glass and pour apple juice or white grape juice or sugar-free seltzer over the cubes.

 

 

Runner’s World

“Make These Healthy Homemade Sports Drinks

These DIY beverage recipes will energize your runs while saving you hard-earned cash.”

https://www.runnersworld.com/nutrition-weight-loss/a20796900/make-these-healthy-homemade-sports-drinks/