Steps to Better Skating: Step 2 - EAT RIGHT

Fuel your body with what it takes to get its work done. Many young athletes underestimate the amount and type of food needed to fuel their hard working bodies. A good rule of thumb is: most of your food should be grain/pasta /legumes; then vegetables, fruits, meats, and dair; then foods which are high in fat and sugar being the least amount.

Try to include foods in each of these groups throughout the day by eating 4 or 5 small meals instead of 3 large ones. Youths should be sure to get enough calcium and protein. Females should be careful to eat iron-rich foods. It is important to include nutrient-dense foods in your choices to make sure that you have adequate energy and nutrition. Below are listed some nutrient-dense foods in each of the food groups.

• Grains: Whole wheat breads and pasta, multi-grain cereal, oatmeal, rice
• Vegetables: Dark green leafy vegetables, broccoli, carrots, peas, beans, squash, sweet potatoes, white potatoes, dried beans
• Fruits: Apples, oranges, bananas, apricots, melons, strawberries, blueberries, kiwi, raisins, pears
• Meats: Chicken, fish, lean meats, egg whites, peanut butter, nuts
• Dairy: Milk, yogurt, cheese, soy milk
• Fats/ Sweets: Butter, margarine, oils, mayonnaise, candy, soft drinks, syrup, sugar

You can also find the Food Guide Pyramid in any basic nutrition book at your library. Following it will help ensure that you fuel your body for top performance.

Need more assistance? IceSkatingWorld.com provides a Nutrional Analysis consultation service. For more information, click under Products & Services or visit:

• Marta Nilsen helps answer the Ask The Pros questions here at IceSkatingWorld.com. She is a master-rated coach teaching at the Lexington Ice and Recreation Center in Kentucky.