Amateur Endurance Triathlon Magazine

Ever find yourself starving just two hours after a pasta dinner? Or perhaps you eat salad with chicken for lunch, and soon afterward your energy is flagging? It’s not a coincidence; the type and amount of food you consume is going to influence your blood sugar, satiety and energy levels.

Here’s the secret to healthy, energizing nutrition that won’t leave you craving snacks. It can be summed up in one word: balance.

Look at the facts:
•Carbohydrates are absorbed in ~1-2 hours
•Proteins are absorbed in ~2-4 hours
•Fats are absorbed in ~4+ hours

A balanced meal has enough, but not too much, food from each of the food groups. By combining the right amounts of each of these elements, blood sugars are stabilized, energy levels are steady
and –best of all– you won’t find yourself snacking in between meals.

But, how do you determine the right amount, especially if you’re dining out? No need to carry your scale to estimate your portions. Here’s a simple, “handy” guideline for planning your meals:

Type of Food	Amount Per Meal
Protein	Size of palm
Non-starchy vegetable	Size of both hands
Carbohydrates – grains & starch*	Size of fist
Carbohydrates – fruits*	Size of 1 tennis ball
Carbohydrates – Milk and yogurt*	8 ounce cup
Fats	1-2 times the size of the tip of your thumb

*If your meal includes one of each type of carbohydrate (starch, fruit and milk/yogurt), reduce the amount of grains & starch to 1/3-1/2 the size of your fist; some people may need more carbohydrates at each meal depending on the amount of exercise they do.

To feel energized and full all day long, always include the Big Three – carbohydrates (like starches, fruits and milk/yogurt), proteins and fats. But don’t ignore those vegetables!

Written by Sabrina Zaslov MS, RD, CDE. Sabrina Zaslov MS, RD, CDE is the registered dietician for LWI Peak Performance and Lifewellness Institute. Sabrina’s dedication to health has translated to a love of running. She has completed numerous marathons and has a strong interest in sports nutrition. For more information or answers to any questions you might have, check out www.lwipeakperformance.com or email Peak Performance at [email protected].