Dance. . . Go Home. . . Do it Again
Do you ever have days when you walk into the front door of your ballet/dance studio and say to yourself, “Wasn’t I just here?” Well dancehealthier is certain that our muscles – if they had a voice – would most likely scream this! “WeReN’T wE JusT HERE!”
One way – of the many ways – we can help our muscles recover faster, taper off excess amounts of lactic acid and prevent muscle fatigue is to eat healthy foods. Plus, these healthy foods will do much more than just help out our muscles. The benefits are endless. To name just a few: Physical strength, digestion, heart health, confidence, mental health, and “just feeling good.” Feel free to add to this list.
Today’s Post will be a continuation (if you haven’t noticed already) of the last week few weeks, focusing on Fruits & Grains/Carbohydrates.
For a look at food lists from the last few Movement Wednesdays click below:
FRUITS
Each serving contains 15 grams carbohydrate,
negligible protein, no fat, 60 Calories
|
FRUIT |
AMOUNT |
| Apple (raw, 2” across) |
1 |
| Applesauce (unsweetened) |
½ cup |
| Apricots, fresh or dried |
3 small |
| Banana |
1 small |
| Blackberries (raw) |
1 cup |
| Blueberries (raw) |
1 cup |
| Boysenberries |
1 cup |
| Cantaloupe (5”across) |
1/3 melon or 1 cup cubes |
| Cherries (large, raw) |
12 |
| Dates |
3 |
| Grapefruit |
1 |
| Grapes |
½ cup |
| Honeydew |
1 cup cubes |
| Kiwi fruit (large) |
1 or 2 small |
| Lemons |
3 medium |
| Limes |
3 medium |
| Mandarin Oranges |
½ cup |
| Nectarine (1 ½” across) |
1 |
| Orange (2 ½” across) |
1 |
| Papaya |
1 cup |
| Peach (2 ¾” across) |
1 |
| Peaches (canned) |
½ cup or 2 halves |
| Pear |
1 |
| Pineapple Chunks or tidbits |
½ cup |
| Plum (raw, 2”across) |
2 |
| Raisins or dried cranberries |
2 tablespoons |
| Raspberries |
1 cup |
| Strawberries (raw, whole) |
1 ¼ cups |
| Watermelon (cubes) |
1 ¼ cups |
Note: Fruit Juices provide quick energy in the form of carbohydrate. They can be useful for athletes who need extra calories without causing fullness. For individuals who desire to reduce calorie intake, whole fruits are preferred over juices. One-half cup (4 fluid ounces) of juice equals one fruit serving.
GRAINS/CARBOHYDRATE
Each serving contains 15 g carbohydrate, 3 grams protein,
< 1 gram fat, 80 Calories
WHOLE GRAINSChoose most often |
AMOUNT |
Bagel—whole wheat |
¼ of a 4 oz bagel or 1 mini |
Baked Potato with Skin |
¼ medium |
| Barley, pearled |
1 oz |
Bread—whole wheat—at least 2-3 grams of fiber per slice |
1 slice |
Cold Cereals –at least 3 grams of fiber per serving (shredded wheat, cheerios, oat squares, granola) |
½ to ¾ cup(amount to = 15 g carb) |
Couscous, bulgur, kasha |
½ cup |
Corn or peas |
½ cup |
Crackers, whole grain (Triscuits) |
1 oz (5 crackers) |
English Muffin, whole wheat |
½ |
Granola Bar, oatmeal |
1 oz |
Oatmeal, cooked |
½ cup |
Pasta, cooked—whole wheat |
1/3 cup |
Pita bread, whole wheat, 6 inch |
½ |
Popcorn, light microwave |
3 cups |
Potatoes, Red, with skin |
2 small |
Potatoes, Sweet, baked |
½ cup |
Rice—White/Brown, cooked |
1/3 cup |
Tortilla—whole wheat or corn |
1 oz |
Vegetable soup |
1 cup (8 oz) |
Wheat germ |
3 Tablespoons |
|
REFINED GRAINS Occasional use only |
AMOUNT |
| Bread, white |
1 slice |
| Bun, Hamburger or Hot Dog |
½ |
| Bread sticks, crisp, 4 inch |
4 |
| Grits, cooked |
½ cup |
| Pancake or waffle, 4 inch |
1 |
| Pasta or rice, white, mashed potatoes |
1/3 cup |
| Pretzels |
¾ oz |
| Roll, small (1 oz) |
1 |
| Tortilla, white flour, 6 inch |
1 |
| Tortilla, white flour, 10 inch |
1/3 |
Note: The following count as one carbohydrate serving: 8 oz Sports Drink, 1 tablespoon sugar, honey or syrup
