Food is Fuel

By Alison Cardoza 

Have you ever spent time in the grocery store struggling to comprehend food labels? Feeling completely overwhelmed? Naturally, you strive to make healthy choices for your family and yourself, but this process can be protracted, particularly when you are short on time.

The American Heart Association recommends that we consume no more than 2300 mg of sodium per day. An ideal limit is no more than 1500 mg per day. The Dietary Guidelines for Americans recommends limiting added sugars to no more than 10% total calories. For women, this means no more than 100 calories from added sugar daily (6 teaspoons). For men, no more than 150 calories from added sugars (9 teaspoons). The World Health Organization recommends reducing total fat intake to 30% of total energy intake to help prevent unhealthy weight gain. There are many sites and apps that help us make healthier choices and make it EASIER in your busy life. One app, in particular, that I have been using is the Yuka app. The Yuka app is a free mobile app that helps users access the health impact of food and cosmetic products by scanning the bar codes. It provides a rating from 0 to 100 for each product, based on nutritional additives, quality, etc. This information helps us make a more informed decision about these products before we purchase. This app accesses a product’s nutritional quality considering factors such as calories, salt, sugar, saturated fats, fiber, and protein. For example, if you scan your favorite cereal, Yuka uses a color coded scale to rank the product. It will list it as excellent (green), limited risk (yellow), moderate risk (orange), and bad (red). It will list if the sugar content is too sweet or just right. It will list if the calories are considered a bit too caloric or just right. It will list sodium content. (We should try and stay below 480 mg per meal, FYI). It will list the positives and negatives of a particular product. The app provides a healthier alternative so you have the option to make a healthier choice. 

What are great snacks to eat before a gym workout?

A balanced pre-workout snack before a workout should consist of a combination of carbohydrates and protein for sustained muscle support and energy.

Examples of snacks prior to a workout-

• Banana with peanut butter

• Yogurt with berries

• Granola bar

• Eggs

Let your body rest 2-3 hours before hitting the gym if you have eaten a LARGE meal. No one wants to feel sick while working out! Eating a snack (listed above), wait 30-60 minutes before the start of your workout.

What should I eat after a workout?

To help your body recover, rebuild muscle, and replenish energy stores, consume protein 30-60 minutes after a workout for optimal muscle recovery.

Examples of snacks/meals after a workout-

• Turkey wrap

• Salmon with sweet potato

• Chocolate milk

• Smoothies

• Yogurt

• Cottage cheese

• Hummus dip and veggies

• Almond butter

Alison Cardoza, ACSM Certified Personal Trainer and Fitour Group Exercise Instructor at Baptist Health Milestone Wellness Center. B.S. Exercise Science and Sports Medicine with a minor in Health Promotions from the University of Louisville. Former UofL Ladybird and former NFL Colts Cheerleader.