Breakfast of Champions

By Dr. Madelyn Fernstrom

Even if you don’t follow Olympic swimming, I bet you’ve heard about the rivalry between Michael Phelps and Ryan Lochte in the 2012 summer games. In an upset in the first race between them, the “always second” Ryan Lochte came out on top with the gold medal. While there are many reasons for Ryan’s win, I’d like to focus on one interesting lifestyle change that Ryan himself attributed to his incredible performance — his diet.

Top athletes need thousands of calories a day to fuel their workouts, and most of us assume they’re consuming nutrient-packed foods and avoiding empty calories. But Ryan Lochte was a self-acknowledged lover of fast food, which contributed to a major portion of his calories.

Making overall changes in his performance strategies, Ryan switched his diet plan to an energy and nutrient-rich diet . . . and it paid off. He credits his healthier diet as one of the factors in his improved performance. That’s great news for those of us who believe in the connection between healthy eating and better performance in whatever you do.

It encourages me that when asked about his recent performance boost, Ryan didn’t have to say he was eating a diet of fast food, milkshakes, and soda. That would send the message to millions that it doesn’t matter what you eat, as long as you have sufficient calories. Ryan’s Olympic gold medal is yet another example that healthy eating certainly does pay off!

“Bad” Foods That Are Good for You

By Dr. Madelyn Fernstrom

In my book, there are no bad foods, just bad portions. You’re not a nutritional slacker if you enjoy flavorful, high-fat foods or other favorites. You can learn some strategies to include them in a healthy diet – and avoid deprivation.

Check out some of my favorites and smart ways to incorporate them into your eating routine.

Cheese: While loaded with saturated fat and calories, cheese is hugely flavorful and a little goes a long way. Think of cheese as a condiment, and you’re off to a good start. Grate a tablespoon or two of a hard cheese like parmesan or sharp cheddar to top salads, pasta, or veggies; or try some packaged shredded versions. And consider reduced-fat versions for loads of flavor with less fat.

Pasta: One cup of cooked pasta is only 200 calories – a serving size many people find skimpy. Swap out white pasta for 100% whole wheat (the calories are the same), and the boost of fiber will keep you fuller longer. Add a cup of cooked veggies to bulk up your serving size. Top with a low-fat red sauce (skip those creamy ones!).

Potatoes: At 100 calories for a baseball-sized potato, white and “sweet” versions are packed with fiber, vitamins, and potassium. It’s the toppings – butter, bacon, sour cream – that add the calories. Top your potato with some chopped chives and a sprinkle of salt and pepper. Or try a little butter spray.

Red Meat: While marbled, fatty cuts of red meat are linked with heart disease, there are 20+ cuts of beef that are lean and loaded with protein, iron, and other nutrients. Look for cuts like “loin” and “round”; one of my favorites is flank steak. Or try pork tenderloin, another cut as lean as a chicken breast!

What other favorites do you have – and how do you include them into a healthy diet?