Mac and Cheese is OK… sometimes
Healthy living and nutrition go hand in hand. As you add more mileage to your training walks, it’s easy to give in to hunger and eat unhealthy foods as a result. We often have a feeling of “I deserve it” after a good 8 to 10-mile walk. While you do deserve some kudos, eating whatever you want during training could be counterproductive. It is important to refuel your body with foods that contain the right nutrients and quality calories that will give you the energy needed to safely and successfully complete the 3-Day and all of your training walks.
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So, what should I eat? While training, consider the following foods as great sources of energy:
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- Complex Carbohydrates: Good examples are whole wheat pasta, beans, brown rice, whole grain snacks, and fruits and vegetables. If you are walking for more than an hour or two, bring a snack to eat along the way, such as an energy bar, fruit or crackers. It is important to eat them along with a source of protein. Try to stay away from snacks with a high concentration of simple sugar such as cookies, candy, etc.
- Proteins: Complex carbohydrates will give you an initial source of energy, but if eaten alone, you may slump later. Proteins will give you sustained energy so that you can avoid the slump. Good examples are nuts, cheese, lean meats and peanut butter.
- Salty snacks: These are needed to ensure you do not have a problem with low sodium levels in your body. Sodium can be found in sports drinks, pretzels, chips, salted nuts, etc.
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Calcium is an important nutrient — no bones about it! Not only does calcium make your bones strong, but it also helps your nerves and muscles, and supports other functions like blood clotting.
Why do you need calcium?
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- Because your whole body uses calcium, you need to take in enough of it through your diet to replace what you use in a day. Otherwise, your body will take calcium from the bones. If your body takes more calcium from your bones than you give back, you can lose bone density.
- Here are some key factors that affect how your body absorbs calcium and puts it to work. One of these factors is vitamin D intake. Adults who have vitamin D deficiency may need to take a supplement.
- How much calcium your body needs depends on your age, your gender and other factors. According to the latest recommendations from The United States Preventive Services Task Force (USPSTF), women ages 18-50 and men ages 18-70 need 1,000 mg of calcium a day. That’s three servings a day of calcium-rich foods or beverages such as dairy. Adults who eat cheese, yogurt, milk or fortified items daily likely do not need to take a calcium supplement. Click here for a list of other calcium-rich foods.
If you cannot eat three servings of a calcium-rich food a day, you may need a supplement, but, remember, “more is better” is not necessarily the case with calcium supplements! Try the Calcium Rule of 300 to see if you are getting enough calcium every day. If you are not, you may only need to add a 500-milligram supplement.
Check your food labels and make choices based on calcium values. As you train for the 3-Day, remember to make calcium part of your everyday routine!
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Straight Talk from the Pink Bubble – Favorite Healthy Snacks
When I’m at home I like celery and peanut butter and a chocolate protein shake, but on the walks, I like grapes, string cheese, a handful of almonds and sweet potato chips.
—Stephanie Myers, 3-Day Sr. Manager and Walker
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Be on the lookout for the next Healthy Living email coming in May. In the meantime, remember to train, fuel properly and take care of your body. It’s the only one you get!
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Who is American Bone Health? ABH uses practical, up-to-date information and resources to engage, educate and empower the public to prevent osteoporosis, bone loss and fractures. ABH’s website, americanbonehealth.org, provides a wealth of information to prepare participants for the 3‑Day walk, including bone-healthy exercises and bone-friendly nutrition.
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This is the third installment of Healthy Living: Preparing your Mind, Body and Bones for the 3-Day. If you missed any of these helpful emails, click here to catch up.
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