Today’s post was contributed by Alissa Palladino, RD, LD.
By finding time for fitness this fall, you’re well on your way to improving your health. But don’t forget the other half of the equation: healthy eating! Good nutrition is vital to overall health – Good Measure Meals has your breakfast, lunch, and dinner balanced and portioned for you, and choosing the right snacks will also help fuel your active lifestyle. If you haven’t yet added a Good Measure Meals 200-calorie or 400-calorie snack plan to your meals yet, our snacks are an easy way to keep on track between meals while you’re on-the-go.
Registered dietitian Alissa Palladino also has some tips for how to best stay healthy while you Fall into Fitness this season.
For moderate exercise lasting less than an hour, there is no need to refuel while on-the-go. But for hikes, bike rides or other activities lasting longer than two hours, it is smart to pack a snack.
Some portable and healthy options snack ideas include:
• Trail mix – the quintessential hiker’s snack! DIY and make your own tasty mix by combining your favorite types of unsalted nuts, seeds, dried fruit and whole grain cereal. This combination will provide a good dose of healthy fat, carbohydrates for energy, and protein to keep you satisfied. (Any of these ingredients on its own works as a snack, too!)
• Energy or granola bars – there are tons of options out there- your best bets will be minimally processed versions (i.e. not too many ingredients and ingredients you recognize). Look for bars that are low in saturated fat and added sugars and high in protein and fiber.
• Fruit – apples, oranges, grapes and bananas (especially if not too ripe) travel well, providing natural sugars for energy, water to keep you hydrated and important nutrients lost in sweat, like potassium.
• Raw veggies - baby carrots, sugar snap peas, and celery sticks are some easy and portable options. Pair with peanut butter or hummus for protein and healthy fat- you can even find these in single-serve containers for added convenience.
Note that during vigorous aerobic exercise, like running, you’ll want to stick to simple carbohydrates for energy, and avoid high fat, high fiber, and high protein foods, which can cause GI distress. For exercise lasting more than an hour, try dried fruit like raisins, or pretzels (the salt may be helpful if you’re sweating heavily), or sports gels/chews containing a mixture of easily digestible simple sugars. Then, replenish with a balanced meal containing both carbohydrates and protein within an hour of exercise.
No matter the type or intensity of physical activity, remember to stay hydrated! While you’ll likely sweat less in the cooler weather, it is still important to drink water before and after exercise. Bring along a water bottle if you’ll be out for over an hour. For vigorous bouts of exercise, consider a sports drink that provides electrolytes (sodium and potassium) to replenish sweat losses as well as carbohydrates for sustained energy.