9 Weeks to Go
Nutrition Tips Series
Developed by Lisa Lovejoy, Sports & Wellness Dietitian
Congratulations on registering for Sound to Narrows! As you set your sights on race day, be sure to include good nutrition in your training plan. Healthy eating habits will support your training, allowing you to perform well and feel great.
With nine weeks to go, there is plenty of time to start making any necessary changes. Begin by taking an honest look at your current diet. Are you consuming a varied diet of fresh whole foods from each of the 5 food groups: grains, fruits, vegetables, dairy, and meat/protein, but limiting excess fats and sugars?
You should be consuming foods from each of the groups daily, making sure to choose healthier options within each food group (for example, choosing low/nonfat milk instead of whole milk, replacing white bread and refined grains with whole grain products, selecting lean meats over more fatty cuts, and eating fruits/vegetables without added sauces, syrups, or salt).
To get an idea of how many servings you need to eat from each food group to meet your personal calorie and nutrient needs, click here: www.choosemyplate.gov.
Compare the recommendations to what you typically eat. Are you missing or skimping on any of the groups? Are you consuming more than you need? If you are carrying a few extra pounds that you would rather not lug around the hills of Pt Defiance Park on race day, now would be a good time to work on shedding them!
Slow and steady wins the nutrition race, so start now and make gradual changes, if necessary. If you would like assistance with your training diet, you can make an appointment with MultiCare Sports Dietitian Lisa Lovejoy at 253.459.6999. Registered race participants receive a 20% discount on all nutrition services. www.multicare.org/home-sports-nutrition-tacoma