The Eat to Win Diet
from Springboard for Health
Considerable literature has developed the past several
years discussing the relationship of diet to athletic performance. One popular book by
Robert Haas entitled Eat To Win advocated a diet which was high in complex
carbohydrate, low in fat, and rich in antioxidant nutrients such as vitamins C and E and
the minerals selenium, zinc, copper and manganese.
The antioxidants appear helpful in preventing the
destructive effects of oxygen on tissues as a consequence of the increased oxygen
utilization from exercise.
Beyond this, it is known that an increased demand of
exercise requires more calories to maintain body weight and fluid intake to regulate
hydration.
Work has also indicated that in women who exercise
strenuously, the needs for riboflavin (vitamin B-2) and calcium may be significantly
increased beyond the RDA.
In the past many athletes felt that a high protein diet was
desirable for stimulation of muscle development, but now it is recognized that a moderate
protein intake with higher complex "starchy" carbohydrate and lower sugar and
fat is preferable.
The most nutritious diet is a well-balanced one that
includes selections from all six food exchange lists. A diet must contain adequate
calories, protein, carbohydrates, fat, vitamins, minerals and water to facilitate optimal
performance by an athlete.
Highly specialized diets that emphasize one nutrient, for
example protein, are impractical, nutritionally inefficient, and potentially dangerous.
It is important to note that diet alone is not sufficient
to ensure athletic excellence. A complete athletic program also includes a great deal of
training and psychological discipline, based on a framework of overall good health.
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Eat to Win Food Exchange Menu
The numbers of specified servings from all food exchange
lists shown below apply to a 2,500 calorie per day diet for an athlete. They are provided
for comparative and informational purposes, and would not supply sufficient calories or
protein for very large athletes with intensive daily training sessions. Such athletes
would probably require extra servings from the Fat Exchange List and Meat and Meat
Substitute List.
Bread and Cereal Exchange List:
12 servings per day
Recommended:
- Whole wheat bread
- White bread (enriched)
- Cereal Grains
- Pasta
- Potatoes
- Sweet potatoes
- Beans
- Green peas
- Legumes
Avoid:
- Refined, fiber-free breads, cereals, grains and pasta
- French fried potatoes
- Cereals and baked goods with large amounts of sugar
Fat Exchange List:
8 servings per day
Recommended:
Enriched margarine Butter Polyunsaturated salad oils, such
as soybean oil, corn oil, and safflower oil unsalted dry-roasted nuts
Avoid:
- Saturated fats (such as lard)
- Saturated oils (such as coconut oil)
Fruit Exchange List:
6 servings per day
Recommended:
Fresh, frozen, and canned fruits, both whole and juice
Avoid:
Fruits canned in syrup
Meat and Meat Substitute Exchange List:
10 servings per day
Recommended:
- Lean meats
- Lean poultry
- Lean fish
- Lean shellfish
- Peanut butter
- Eggs
- Low-fat cheeses
Avoid:
- Sausages
- Luncheon meats
- Fatty cheeses such as cream cheese
Milk Exchange List:
3 servings per day
Recommended:
- Milk (fresh)
- Evaporated Milk (dry)
- Skim milk (2% fat)
- Yogurt
- Buttermilk
- Evaporated skim milk
Avoid:
- Whole milk
- Ice cream
- Products made from whole milk or cream
Vegetable Exchange List:
3 to 4 servings per day
Recommended:
Fresh, frozen, or canned vegetables, both whole and juice
Avoid:
None
Miscellaneous Exchange List
Recommended:
Homemade soups and broths with minimal fat
Avoid:
- Alcoholic beverages
- Coffee and tea (black) during competition or intense
training
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