High Performance Sports Nutrition
Dineamic healthy eating plate
Amongst a world of ever-changing diets, fads, health tips, new super-foods, and growing prevalence of intolerances to food groups, one thing has remained a steady constant across the decades – the key is simply healthy eating. The Australian Dietary Guidelines provide information about the types and amounts of foods, food groups and dietary patterns that should be consumed to promote health and wellbeing, reduce risk of diet related conditions, and reduce the risk of chronic diseases. Don’t worry, healthy eating isn’t about living on birdseeds and wild salmon; it’s about a balanced diet, a nutrition meal plan, and making the healthy food choices for yourself and your loved ones. We even specialise in sports nutrition for performance based athletes. Dineamic Food is here to help! On all our food you will find Dineamic’s healthy eating plate, showing exactly what part of your diet you are activating with each Dineamic Food recipe. We’ve even put the key on the back of the healthy eating plan
for you! Just another way we are trying to get everyone healthier – one meal at a time!
There is absolutely no question that including 5-6 serves of vegetables, including beans and legumes, in your daily diet is important for your health and any sport nutrition plan. These foods are nutrient-dense, packed with vitamins and minerals – such as magnesium, potassium, vitamin C, and folate – along with dietary fibre, not to mention they are relatively low in calories. The importance of a wide variety of vegetables should not be underestimated. By including a range of vegies you are more likely to ensure you are consuming the required vitamins, minerals and phytonutrients needed to help maintain a healthy, happy body. Athletes will love our vegie-based performance sports nutrition meals.
Grains, especially wholegrain, are a great source of many vitamins and minerals including B group vitamins -thiamine, riboflavin, niacin, and folate – iron, and magnesium, perfect for any nutrition meal plan. They are a great source of carbohydrate as well as a significant source of protein, dietary fibre, antioxidants and phytochemicals that can help look after blood cholesterol levels. Other health benefits for sport nutrition that have been associated with regular consumption of wholegrain foods are protection against heart disease, type 2 diabetes and some cancers. By choosing wholegrain options this may help prevent over-eating as they can keep you feeling fuller for longer.
When it comes to sport nutrition, high protein foods such as lean meat, poultry, fish, legumes and beans are an essential part of our diet as they create, maintain, and renew our body cells, tissue, and muscles. They are involved in many major functions of the body including production of hormones, enzymes, haemoglobin, and antibodies. Many foods provide some source of protein but it is ‘flesh’ foods such as chicken, lamb, beef, fish, and legumes such as chickpeas and beans, which provide us with the majority of protein we need. As important as any food grouping and vital to athletes focusing on sports nutrition, a wide variety of different sources of protein is important to supply the body with many other vitamins, minerals, and phytonutrients that these sources provide.
Using dairy such as milk, yoghurt, and cheese in your diet is an important contributor to overall health. These foods provide a great source of many nutrients including calcium, protein, and vitamins A, B12, and D. It is recommended that reduced or low-fat options be chosen on most occasions to reduce overall total and saturated fat intake.
Inclusion of whole, fresh fruit into your diet provides many health benefits as they are nutrient-dense, high in dietary fibre, water content, vitamins and minerals with the added benefit of being low in fat. As it may not always be possible for fresh fruits, frozen and canned fruits are a good alternative. It is important to have a range of different coloured fruits to enjoy the many health benefits of fruit. The fibre in fruit is thought to reduce the risk of some cancers, whilst the vitamins may reduce the risk of cardiovascular conditions. Potassium and magnesium found in fruit have also been linked to lower blood pressure.