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BIG Nutrition: Nutrition Challenge–What would a day look like in real food?

29
Sep

BIG Nutrition: Nutrition Challenge–What would a day look like in real food?

The BIG nutrition challenge begins October 9 and ends November 19 with a kick-off meeting is this Saturday, October 1, 2016, starting at approximately 12:30 pm at BIG. You can participate even if you can’t be at the meeting.vegetables-jada

There will be three (3) options for participation: scaled ($40), RX ($80), and RX plus ($120). This will be a potluck, so bring a meat, bean, veggie, or fruit, and we will discuss the challenge!

This is a two-part challenge for Quality and Nutrient Timing:

Keep in mind, this is a minimum servings for quality and is approximately 1600 calories for reference.

Quality

(servings/day)

Timing

 

Strive for….

5 vegetables

10 oz lean protein

4 whole grains

2 fruits

2 dairy

4 fats

6 tsp added sugar or less

½ your body weight in water

Eating/drinking within 1 hour of waking

 

Pre-WOD something (meal 2-3 hours before or snack ½ -1 hour before)

 

Post-WOD something (meal or snack no more than 1-2 hours after)

 

To increase to:

  • 1900-2000 kcals—6 vegetables, 12 protein, 6 whole grains, 2 fruits, 2 dairy, 5 fats, 6 tsp added sugar
  • 2300-2400 kcals—6 vegetables, 15 protein, 7 whole grains, 3 fruits, 2 dairy, 6 fats, 6 tsp added sugar

What does the minimum look like in actual food?

DAY 1

Meal 1

2 eggs scrambled with veggie (2 protein, 1 veggie, 1 fat)

2 slices whole wheat toast with 1 Tbsp. peanut butter on each (2 whole grain, 1 protein, and 1 tsp added sugar)

Coffee

Water

 

Meal 2

Whole grain bread with 3 oz. turkey, lettuce, tomato, mustard (2 whole grain, 3 protein)

1 cup raw veggies (1 veggie)

1 orange (1 fruit)

Water

 

Snack pre-WOD

1 apple (1 fruit)

1 Greek yogurt (1 dairy)

Water

WOD

Meal 3

3 oz. chicken breast cooked in 1 tsp. olive oil (3 protein, 1 fat)

1 cup roasted veggie, 1 tsp olive oil (2 veggies, 1 fat)

½ cup brown rice, edamame with lemon/olive oil vinaigrette (1 whole grain, 1 protein, 1 fat)

1 cup raw veggies (1 veggie)

Water

 

Pre-bed

1 cup low fat milk (1 dairy)

 

DAY 2

Meal 1

1 cup berries (1 fruit)

1 cup Greek yogurt (1 dairy)

48 almonds (2 protein)

Tea

Water

 

WOD

Meal 2

4 oz. burger on whole wheat bun, lettuce, tomato, onion, catsup and mustard (4 protein, 2 whole grain, 1 veggie, 3 added sugars)

Side salad with balsamic vinaigrette (1 veggie, 1 fat, 3 added sugars)

                             

Snack

1 cup cantaloupe (1 fruit)

1 cup cottage cheese (1 dairy)

1 cup raw veggies (1 veggie)

 

Meal 3

2 black bean burritos (2 whole grain, 4 protein, 2 veggie, 2 fat). Each burrito is 1 small whole wheat tortilla with 1 cup cooked beans, pepper strips, onion, cilantro, 1/8 avocado.

Water

Throughout the six-weeks of the challenge, I will be visiting various classes to answer questions and see how it is going!

Happy and healthful eating,

Donna G. Pertel, MEd, RD, LDN

donnapertel@crossfitbostonirongrit.com

 

 

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