Get started by…Choosing Better Carbohydrates

Let’s bust few myths first!

Carbs make you overweight:
If you are still on the low-carb bandwagon – it’s time to get off. Carbohydrate foods are essential for providing energy not only for everyday activity, but especially for your training. Too many calories from any food group will cause your body to produce additional body fat.
Carbs cause diabetes:
Diabetes is a complex condition caused by several genetic environmental factors. Sugars and other carbohydrates do not cause diabetes.
Carbs make you hyperactive:
Although a long-standing belief, there is no scientific evidence linking sugar intake to hyperactivity.

We need carbohydrates for energy and glycogen (stored energy). To ensure you have enough energy to get the most out of your training, load your shopping cart with some of these great carbohydrate foods this week:
Fruit: bananas, apples, oranges, mango, tomatoes
Grains: low sugar cereal, granola bars, whole grain/whole wheat breads, bagels, rice, pasta, quinoa
Vegetables: spinach, bell peppers, zucchini, eggplant, beets, lettuce, broccoli, carrots
Dairy: low fat yogurt, milk, soy milk

Make small changes this week:

Swap a white baguette for 100% whole wheat
Cook up some whole wheat pasta instead of white pasta
If you eat cereal with more than 10 g sugar per ½ cup: substitute a ½ cup of high fiber cereal like bran flakes or raisin bran.
Choose brown rice over white rice
Have a piece of fruit or serving of vegetables for snacks
If you are interested in finding out about how much carbohydrate you need each day click here.

Happy training and eating!
Dana Lis, RD
Sport Dietitian