Nutrition Round-up

Mikki Williden (MSc, BPhEd) is a nutritionist with some first hand knowledge of endurance sports. A former Rotorua Marathon winner, Mikki advises individual athletes and teams about how to prepare for peak performance in their chosen sport and everyday life. For more advice contact Mikki at mikkij@eateknjoy.2co.nzj or visit her website.
As part of your New Year health resolution you've signed up for Ports of Auckland Round the Bays — fantastic! Now how do you make sure that you're in the best shape for the day you can? Training of course! And how do you make sure you've got enough energy to complete the training? By eating well! Proper nutrition is the key to ensuring you have enough in the tank to get through your training. Below are some important nutrition habits to take on board for a winning diet:

1. Have some junk food!
"Why on Earth would a nutritionist tell me to eat junk food?!" Well, healthy eating is not about following a boring, regimented routine. If you choose tasty, healthy food most of the time then there's room in your diet for a treat now and then. Not only are occasional treats delicious, they are good for the soul.

DISCLAIMER: I don't want to see you on the start line having skipped the other 4 habits and skipped training too, only to follow habit number 1!!!

2. "That's handy"
With larger packets and bigger plates common today, it can be difficult to know how much food is too much. Luckily we have built in portion guides (assuming you have hands — or know someone that does).

  • the size of your fist is a serving of potatoes or kumara, rice or pasta;
  • the size of your two hands cupped is a serving of vegetables or chopped fruit (or one medium piece);
  • the size of your palm is a serving of lean red meat;
  • the size of your palm AND your fingers is a serving of fish;
  • And if it's a high-fat, high-sugar option? Find someone with small hands!

3. Don't forget the snacks
Eating regularly is the key to staying on track with your nutrition goals; by missing out snacks during the day you may set yourself up to succumb to making poor choices later on — there is nothing wrong with having the occasional chocolate bar, but as your regular afternoon snack choice it could be taking the place of other foods that provide you with the energy you need to complete your after-work training session. Fruit and yoghurt, crackers and low fat hummus, a small handful of unsalted nuts and dried fruit are all tasty between-meal snacks. Your training will thank you for it.

4. Drink up
Drink plenty of fluids throughout the day, especially at this time of year when it is (finally) getting hot. If you are working inside in an air-conditioned office, remember you can get dehydrated from the comfortable (but dry) air. Keep a 750ml water bottle on your desk and aim to refill it at least twice during the day; have a glass of water with every meal; drink two glasses before and two glasses after your run or walk to ensure you're getting enough fluid.

5. Start the day with breakfast
This is a cliché, a truism, but many people do not practice what they preach. What you eat at the start of the day can really affect how you feel at the end of it; choose something like cereal, fresh fruit, yoghurt and low fat milk at the breakfast table. If you don't have the appetite for it, have a small glass of juice or low fat milk before going to work, and then have something more substantial mid-morning, like a wholegrain sandwich with lean meat and salad.

Good luck with the training and look out for my nutrition updates in the Ports of Auckland Round the Bays newsletter.

Regards
Mikki