Foods for Lifelong Health

BY KATHLEEN WOOLF, PhD, RD
As an athlete, you know that healthy eating prepares your body for optimal performance. Did you know that your food choices today influence your health tomorrow? Healthy eating can significantly lower your risk for future disease such as cardiovascular disease, cancer, obesity and diabetes. Swimmers and non-swimmers alike can achieve their goal of lifelong health and fitness by selecting from the following top foods:

Berries are full of antioxidants and help to protect your body from cancer, heart disease and even Alzheimer’s disease. Berries are simple to prepare. After rinsing, add blueberries, raspberries, strawberries or blackberries to cereal, frozen yogurt and salads.

Salmon contains lots of omega-3 fats, the type of fat shown to lower the risk of heart disease, stroke, dementia and depression. Include two servings of salmon per week to provide your body with this healthy fat. Choose wild salmon over farmed salmon.

Whole grains (whole wheat bread, popcorn, brown rice, oatmeal and barley) are good sources of fiber and nutrients and provide your body with carbs, your fuel for exercise. Whole grains consist of the entire grain seed. Look for the words “whole” or “whole grain” when reviewing ingredient lists to ensure you are selecting whole grains. A diet rich in whole grains can lower your risk for diabetes, colon cancer,and inappropriate weight gain.

Low fat milk and dairy products provide your body with protein, calcium, phosphorous and vitamin D, important nutrients for bone health. Vitamin D also blunts the risk of several diseases including multiple sclerosis, cancer and diabetes. For optimal health, incorporate low fat (skim or 1%) milk and yogurt into your meals and snacks several times a day.

Green veggies such as spinach, collards, broccoli, kale and asparagus are full of nutrients (vitamin A, vitamin C, folate iron, and phytochemicals) and help lower risk of birth defects, heart disease, cancer and age-related vision loss. Choose a variety of vegetables every day. Green veggies can be roasted, stir fried, or added to a salad or soup.

Water. Many individuals, including swimmers, are at risk of dehydration. Dehydration can lead to headaches, fatigue and poor performance. Stay hydrated by including 8-10 glasses of water a day. Avoid energy drinks and caffeinated beverages as they may lead to further dehydration.

By focusing on these nutrient-rich foods, you will fuel your body for today and protect your health for decades to come.