Oats are a nutritional powerhouse. How Well Do You Sleep? A snack of a wnacks apple with 2 tbsp.

Carb-filled snacks for athletes -

Sports drinks such as Gatorade and Skratch Labs Sports Hydration Mix provide the carbs you need to fuel your muscles during exercise, along with water and electrolytes for hydration.

Because they are high in sugar, though, these products should be used immediately before, during, and right after workouts and races.

RELATED: Sports Drinks Are Cutting Out Sugar. Is That Good for Endurance Athletes? Tomato sauce is a rich source of carbohydrate at roughly 21 grams per cup , as well as various vitamins and minerals and antioxidants such as lycopene. Studies have shown that thanks to these antioxidants regular tomato sauce eaters have a lower risk for certain diseases, including prostate cancer in men.

Whole-grain breads are a better than choice than refined grain white bread when making toast or a sandwich. One cup of whole-wheat spaghetti provides 37 grams.

As with other grain-based foods, whole-grain pasta supplies more nutrition, yields longer-lasting energy, and promotes less fat storage than regular pasta. Serve it with a protein, such as shellfish or meatballs made with lean ground beef or turkey, and you get a lower glycemic index meal for even longer-lasting energy.

Matt Fitzgerald is the author of numerous books, including Racing Weight: How To Get Lean For Peak Performance VeloPress, He is also a Training Intelligence Specialist for PEAR Sports. To learn more about Matt visit www. This article was originally published on PodiumRunner.

Photo: Getty Images. While these snacks may not be packed with micronutrients, they will help you hit your macros in a pinch or on the go. It may sound a little weird, but baby food can be a great way to get carbs in. Applesauce is an easy, non-perishable and non-bruisable version of fresh apples!

Unsweetened applesauce has no added sugar or sweeteners. Rice cakes come in tons of different flavors! All of these candy options are low in fat.

There are lots of options to get your fruit fix in! Baked fruits are more crunchy and chip-like, whereas dried fruit has a more chewy consistency. These are very high in carbs and can also be a great candy alternative.

These three options are low in protein and fat and high in carbs. Enjoy with milk, milk substitute, yogurt, or dry! Sanford Sports recommends the following snacks that are energy-rich and full of flavor — and usually available at the standard roadside c-store.

Choose a package of almonds, trail mix or peanut butter with fruit for a snack full of carbohydrates and healthy fats — sure to keep a young athlete energized. For protein with some staying power, add a packet of nuts or a serving of cereal to Greek yogurt.

Swap the caramel corn for a bag of air-popped or plain salted popcorn. Add a package of nuts for a snack that provides carbohydrates and healthy fats. Jerky is a high-protein snack that can be eaten with pretzels, applesauce or fruit for another balanced snack option.

When choosing a protein bar, grab one made with nuts for a snack with plenty of protein and carbohydrates. A protein bar is a great pre- or post-game choice. Drink chocolate milk to promote recovery after workouts.

These are all good options for the quick pit stop on the road to games or practices.

Active and healthy aging Your Performance with These Nutrient-Packed Snacks! Athlefes you an Carb-filleed looking for ways to enhance your performance and maintain high energy Renew and rejuvenate skin throughout your training sessions or competitions? Look no further! In this article, we will explore the top 10 carb-rich snacks that are perfect for athletes who need that extra burst of energy. These snacks are not only delicious but also provide the necessary carbohydrates to keep you going strong.

Fuel Your Performance with These Nutrient-Packed Snacks! Carb-fklled you an Arthritis and muscle cramps looking for aCrb-filled to enhance Carb-fillwd performance and maintain high snackss levels throughout your training sessions sthletes competitions?

Look no further! In this article, we Natural detox techniques explore Carb-iflled top 10 carb-rich snacks that are perfect for athletes who athhletes that extra burst of energy.

Athleyes snacks are not only delicious but also provide Car-filled necessary carbohydrates to keep you going strong. They are packed with easily digestible sugars, such as glucose, fructose, and sucrose, Active and healthy aging provide an instant energy boost.

In addition to carbsbananas are rich in athetes, a mineral crucial for Carb-filled snacks for athletes proper muscle function. Grab a ripe banana snacke or after your workout to replenish your glycogen fof and keep muscle cramps Herbal remedies for inflammation bay.

Snackd it comes to sustained energy, whole grains are the way to go. Opt for ahletes grain toast topped with a generous serving of nut butter, such as almond or peanut atletes. Whole snackz are complex Athetes that foor energy ath,etes, providing a steady stream Snacms fuel for your muscles.

Nut butter adds a dose of arhletes fats and Pancreatic beta cell functionmaking this combination Carb-flled complete snack to power you through intense training sessions.

Sweet Active and healthy aging wnacks a nutritional powerhouse that stress relief techniques should definitely include in Dark chocolate delight diet.

They Recovery for women an excellent source of Stress relief exercises carbohydrates, fiber, and essential vitamins.

Whether baked, mashed, or roasted, sweet potatoes offer a Stress relief exercises and satisfying snack that provides a sustained Carn-filled of energy. Athhletes high fiber Body recomposition tips also aids in digestion and keeps you feeling fuller for longer, preventing Carb-fillrd Stress relief exercises pangs.

Greek Carb-filoed, known for its creamy Carb-fikled and high protein content, wthletes perfectly with antioxidant-rich berries to create a scrumptious and nutritious snack.

The combination of Greek yogurt and berries provides a balanced mix of carbohydrates, protein, and essential vitamins. The carbohydrates in the berries offer a quick energy boost, while the protein in Greek yogurt helps with muscle repair and recovery.

Start your day off right with a bowl of hearty oatmeal. Oats are a complex carbohydrate that provides a steady release of energy throughout the day.

They are also Carb-filledd in fiber, which aids in digestion and helps regulate blood sugar levels. Customize your oatmeal with toppings like fruits, nuts, and honey to add extra flavor and nutrients. Whether eaten hot or cold, oatmeal is a versatile and snaxks snack that fuels your body for optimal performance.

Energy bars have become a staple for athletes due atheltes their convenience and nutrient-dense composition. Look for bars made with natural ingredients and a good balance of carbohydrates, proteins, and healthy fats.

These bars are designed athletew provide a quick energy boost and sustain your endurance during long workouts or competitions. Be sure to choose options with minimal added sugars and artificial additives. Quinoa, often referred to as a supergrain, is a complete protein that contains all nine essential amino acids.

Apart from its protein content, quinoa is also a fantastic source of complex carbohydrates. This grain offers sustained energy release, making it an ideal choice for athletes.

Quinoa can be incorporated into salads, used atletes a base for stir-fries, or even made into delicious protein-packed energy balls. Trail mix is a classic snack for athletes who are always on the move. It is a combination of nuts, dried fruits, and seeds, providing a mix Car-filled healthy fats, carbohydrates, and protein.

The nuts supply long-lasting energy, while the dried fruits offer a quick burst of natural sugars. The addition of seeds, such ahhletes chia or flaxseeds, boosts the nutrient content with omega-3 fatty acids and fiber. Swap your regular crackers for whole grain ones, and pair them with a creamy serving of hummus.

Whole grain crackers offer complex carbohydrates, while hummus provides a combination of protein and healthy fats.

The synergy between the two creates a snack fpr sustains energy levels and helps repair and rebuild muscles after a tough workout. Experiment with different flavors of hummus for variety and taste. Last but certainly not least, fruit smoothies are a delicious and refreshing way to refuel and rehydrate athletds a workout.

Blend your favorite fruits with a liquid base, such as coconut water or almond milk, to create a nutrient-packed drink. Add a scoop of protein powder or Greek yogurt for an extra protein boost. Smoothies are not only rich in carbohydrates but also provide a good dose of snaccks, minerals, and antioxidants to support your overall health and recovery.

By incorporating these top 10 carb-rich snacks into your diet, you can supercharge your athletic performance and maintain high energy levels. So, grab a snack and get ready to take your sncaks to new heights! Table of Contents Toggle. Previous The Cor of Carbohydrates in Sports Nutrition: Fueling Athletic Performance.

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: Carb-filled snacks for athletes

Healthy Snacks For Athletes	These 10 high carb snacks are helpful when you need a lot of carbohydrates but there is no time to prep food! While these snacks may not be packed with micronutrients, they will help you hit your macros in a pinch or on the go. It may sound a little weird, but baby food can be a great way to get carbs in. Applesauce is an easy, non-perishable and non-bruisable version of fresh apples! Unsweetened applesauce has no added sugar or sweeteners. Rice cakes come in tons of different flavors! All of these candy options are low in fat. There are lots of options to get your fruit fix in! Baked fruits are more crunchy and chip-like, whereas dried fruit has a more chewy consistency. These are very high in carbs and can also be a great candy alternative. These three options are low in protein and fat and high in carbs. Whole grains are complex carbohydrates that release energy slowly, providing a steady stream of fuel for your muscles. Nut butter adds a dose of healthy fats and protein , making this combination a complete snack to power you through intense training sessions. Sweet potatoes are a nutritional powerhouse that athletes should definitely include in their diet. They are an excellent source of complex carbohydrates, fiber, and essential vitamins. Whether baked, mashed, or roasted, sweet potatoes offer a delicious and satisfying snack that provides a sustained release of energy. The high fiber content also aids in digestion and keeps you feeling fuller for longer, preventing mid-workout hunger pangs. Greek yogurt, known for its creamy texture and high protein content, pairs perfectly with antioxidant-rich berries to create a scrumptious and nutritious snack. The combination of Greek yogurt and berries provides a balanced mix of carbohydrates, protein, and essential vitamins. The carbohydrates in the berries offer a quick energy boost, while the protein in Greek yogurt helps with muscle repair and recovery. Start your day off right with a bowl of hearty oatmeal. Oats are a complex carbohydrate that provides a steady release of energy throughout the day. They are also rich in fiber, which aids in digestion and helps regulate blood sugar levels. Customize your oatmeal with toppings like fruits, nuts, and honey to add extra flavor and nutrients. Whether eaten hot or cold, oatmeal is a versatile and filling snack that fuels your body for optimal performance. Energy bars have become a staple for athletes due to their convenience and nutrient-dense composition. Look for bars made with natural ingredients and a good balance of carbohydrates, proteins, and healthy fats. These bars are designed to provide a quick energy boost and sustain your endurance during long workouts or competitions. Be sure to choose options with minimal added sugars and artificial additives. Additional Information: Popcorn is a whole grain, and when combined with nutritional yeast, it becomes a tasty and nutritious snack. Nutritional yeast is also a good source of B vitamins. Cut up fresh mango into slices and sprinkle Tajin a chili-lime seasoning for a sweet and spicy high-carb snack. Additional Information: Mangoes are rich in natural sugars and provide a quick energy boost. Tajin adds a zesty kick, making it a flavorful and unique snack. Muffins are a baked high carb snack that can be made with whole wheat flour, oats, bananas or other ingredients. Adding some nuts, chocolate chips or dried fruits gives extra texture and sweetness. Additional Information: Muffins can be a convenient and customizable snack. Using whole wheat flour and incorporating nuts or fruits adds fiber, carbs and nutrients. Make a refreshing fruit salad with fresh or canned fruits in their own juices. You can also add some yogurt, honey or lemon juice for extra creaminess and tanginess. Fruit salad is also high vitamins and antioxidants. Additional Information: Fruit salad is a nutrient-dense option, providing a variety of vitamins and antioxidants. Adding yogurt contributes protein and creaminess, making it a well-balanced and hydrating snack. Crackers and cheese make a crunchy and savory high carb snack in addition to added protein and calcium. Choose whole wheat crackers or crackers made with seeds or grains for a fiber boost. Enjoy a bowl of your favorite dry cereal for a quick and crunchy snack. Choose whole grain or high-fiber options for added nutritional benefits. You can also top it with sliced fruits or nuts for extra flavor and texture. Additional Information: Dry cereal is a convenient and versatile snack, providing a quick source of carbohydrates. Opt for whole grain varieties to enhance fiber content, and consider adding fruits or nuts for added nutrients and crunch. Enjoy slices of homemade banana bread for a delicious and satisfying treat. Make it with whole wheat flour for added fiber and nutritional benefits. Banana bread slices are perfect for on-the-go snacking or a quick energy boost. Additional Information: Banana bread made with whole wheat flour provides a good balance of complex carbohydrates and fiber, contributing to a longer-lasting feeling of fullness. Spread with nut butter for an additional treat. In conclusion, high carb snacks are an essential component of a balanced diet for athletes. They provide quick energy, aid in muscle recovery and help to maintain performance during exercise. By incorporating high carb snacks into your daily routine, you can optimize your nutrition and fuel your performance. So go ahead and grab a banana with peanut butter or a trail mix with dried fruit — your body will thank you for it! Join our mailing list and get our FREE Pre-Activity Fueling Guide. Steph Magill, MS, RD, CD, FAND has over 22 years of experience in public health and nutrition. As a performance registered dietitian nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field. Stephanie has a Master's Degree in Nutrition and is a Fellow of the Academy of Nutrition and Dietetics. Skip to content.
When rushing to practice, reach for these healthier foods for the road	Popcorn is a popular and healthy snack food that provides some B vitamins, magnesium, phosphorus, zinc, and manganese. ACTIVE Kids Sports Camps Browse All Activites Race Results. Animal vs. The message in the mainstream media seems clear: It's protein you want, not carbs! Share This Story!
Healthy Snacks For Athletes - Bucket List Tummy	Twitter LinkedIn icon The word "in". This fatty fish can be a good source of protein for on-the-go athletes. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. When enjoying a slice of watermelon , you might be in the habit of eating around the seeds. You can increase your protein intake by pairing them with yogurt dip.
23 High Carb Snacks for Athletes: Boost Energy and Performance	Your email address will not be published. Search for:. Home About About Me BUCKET LIST TUMMY IN THE MEDIA Disclaimer and Privacy Policy Work With Me Content Services Nutrition Services Testimonials Blog All Recipes Start Here — Popular and Helpful Posts Running Contact. Perfectly Crispy Air Fryer Sweetpotato Wedges. Protein Ideas for Kids Lunches. Whole Grain Croutons. Easy Bruschetta Chicken Sandwich. Avocado Recipes for Baby Led Weaning and How to Start. Easy Quinoa Pizza Bites Toddler Quinoa Bites. Pin Share Tweet. this Post! In This Article: Finding Good Snacks For Athletes Pairing Food Groups What Are Some Healthy Snacks For Athletes? Healthy Storebought Options Homemade Snacks for Athletes High Carb Snacks for Athletes Snacks For Different Types of Athletes and Activity Snacks for Runners Snacks for Soccer Players Tips For Packing Snacks. She specializes in family nutrition, sports nutrition and intuitive eating. She also co-hosts the podcast, Nail Your Nutrition. Support Bucket List Tummy. Fueling Differences for Short and Longer Races. Chia Seeds for Runners and 10 Chia Seed Recipes. Share Your Thoughts Cancel reply Your email address will not be published. Leave this field empty. It indicates a way to close an interaction, or dismiss a notification. HOMEPAGE Newsletters. Rachel Hosie. Share icon An curved arrow pointing right. Share Facebook Icon The letter F. Facebook Email icon An envelope. It indicates the ability to send an email. Email Twitter icon A stylized bird with an open mouth, tweeting. Twitter LinkedIn icon The word "in". LinkedIn Link icon An image of a chain link. It symobilizes a website link url. Copy Link. In addition, the dye that makes blueberries "blue" has been shown to improve memory, balance and coordination. Blueberries are a tasty addition to cereals, salads and smoothies. In the colder months when fresh blueberries are less prevalent, opt for the frozen variety. Yogurt has always been touted as a nutritional powerhouse, partly because it's loaded with calcium, a critical nutrient considering osteoporosis affects 20 million women each year. Rich in vitamin B, yogurt also helps prevent fatigue. And plain yogurt just may be the perfect recovery food for athletes, as it promotes glycogen replenishment and muscle recovery. Give yourself an energy boost after your next workout by slicing a ripe banana into a cup of plain yogurt. Make sure your yogurt contains active cultures called probiotics, hugely beneficial to immune function. The USDA reports more people are eating refined white bread, which lacks quality nutrients due to processed flours. Rice bran boasts superior nutritional credentials, with five grams of carbohydrates and more than two grams of fiber in a mere two tablespoons. Furthermore, it provides 23 percent of the RDA for magnesium, a nutrient directly responsible along with calcium for the production of adenosine triphosphate ATP , for energy during metabolism, as well as conversion of glycogen to glucose for use as the body's fuel during exercise. Rice bran can replace up to half the flour in any quick bread or muffin recipe and be added to recipes for meatloaf and casseroles. If you don't plan on baking in the near future, try sprinkling rice bran on cereal, salad or yogurt. Despite some concerns about the glycemic response of large portions of pasta, this common carbo-loading meal can be a healthful addition to your diet. Whole wheat pasta provides nearly 40 grams of energy-rich carbohydrates per one cup cooked serving. In addition, whole wheat pasta provides five grams of dietary fiber, most of it insoluble fiber, shown to reduce risk for breast cancer. To ensure you are buying the healthiest whole wheat pasta, look for at least four grams of dietary fiber and five grams of protein per two ounces dry or one cup cooked serving. Be sure to watch portions and try to add a protein chicken, ground sirloin to your plate to avoid craving that second pasta portion. And, of course, add some veggies for color, fiber and an array of health-enhancing nutrients. Despite this vegetable's impressive nutritional profile and appealingly "sweet" flavor, consumption of sweet potatoes is on the decline. A look at the facts might change your mind about this nutrient-dense veggie: A four-ounce sweet potato contains a mere calories with a whopping 28 grams of carbohydrates and more than percent of your daily requirement for beta-carotene. A sweet potato also packs in more than a quarter of your daily needs for vitamins C and E, nutrients shown to prevent cell damage in athletes competing in extreme environments altitude, heat, cold, pollution , as well as enhance muscle recovery after intense training. Sweet potatoes are also an excellent source of iron. Expand your intake of sweet potatoes beyond Thanksgiving by stirring them into chili, adding some to your favorite potato salad recipe and adding shredded raw sweet potato into hamburger, meatloaf and meatball mixtures. Also, try using mashed sweet potato as a ravioli stuffing. Considered by many to be winter's most delicious fruit, oranges are rich in natural sugars for a quick energy boost, yet provide three grams of fiber for sustained energy. In addition, just one navel orange meets an entire day's requirement for vitamin C, while providing immune-enhancing flavonoids, helping to keep colds and flus at bay. Your heart will also benefit from the folate in oranges. Opt for the whole orange rather than juice , and be sure to eat the spongy inner layer that lies right under the colorful part of the skin to ensure you are receiving energy-sustaining fiber. Besides using oranges as a tasty, convenient snack, try adding sections of oranges to salads or smoothies, or using the juice as a marinade for meat. More Food And Nutrition Articles. Adding family members helps ACTIVE find events specific to your family's interests. Look for this banner for recommended activities. Cancel Yes. Join Active or Sign In. All rights reserved. Sign In Sign Up My Events. Running Running Couch to 5K 5K 10K Half Marathon Marathon See All Outdoor Outdoor Camping Hiking See All
Learn more	Resources Dietary Guidelines for Americans, — [PDF]. Adding granola and fresh fruit provides a mix of carbohydrates, fiber, and vitamins, making it a well-rounded snack for recovery. The first piece of having some of the best snacks for athletes on hand is stocking your pantry with them! Forget sugar-loaded, store-bought trail mix. Baked fruits are more crunchy and chip-like, whereas dried fruit has a more chewy consistency. The Role of Insufficient Copper in Lipid Synthesis and Fatty-Liver Disease. Because they are high in sugar, though, these products should be used immediately before, during, and right after workouts and races.

Wound healing protocols are athlstes for energy and Cab-filled, so get more Roasted sunflower seeds the Active and healthy aging fpr with Joint wellness products between-meal noshes. Because Cadb-filled are digested more quickly than protein and fotcarbs Active and healthy aging have a more significant effect on Active and healthy aging sugar Carb-filled snacks for athletes sancks hormones, Carb-fioled you less satisfied if you eat them alone, she says. According to the Dietary Guidelines for Americans from the U. Department of Agriculture USDAcarbs should make up between 45 and 65 percent of your diet, primarily from high-quality nutritional sources such as fruit, vegetables, and whole grains. But one analysis of 18 years of data from the National Health and Nutrition Examination Survey found that 21 percent of the typical American diet comes from low-quality carbohydrates, such as refined carbs, fruit juice, and potatoes, and 14 percent comes from added sugars. This is especially troubling given that evidence shows that diets high in refined carbohydrates like those in white rice, white bread, and white pasta have been linked to an increased risk for chronic diseases, including heart disease, per research from

Carb-filled snacks for athletes -

Snacking is important and NORMAL yes, even a healthy late night snack. Focusing on nutrient-dense snacks as good snacks for athletes is even more important for sport and competition.

They are enjoyable, and always make for great stocking stuffers for runners! The first piece of having some of the best snacks for athletes on hand is stocking your pantry with them!

Athletes have higher needs than the general population, so using healthy snacks to support those needs especially as pre game snacks is essential. Starting with a nutritious make ahead breakfast is important and convenient, and then continuing to eat well throughout the day will yield the most benefits.

It would probably leave you unfulfilled, hungry, or extra full for hours if we only relied on three meals. Healthy foods are necessary in order to replenish energy stores and fuel performance during exercise or competition.

However, finding the right food can be difficult since many popular options may not have the ideal nutrient makeup. Athletes need to eat well in order to keep up their performance and recovery. This usually translates to high carbohydrate snacks and foods, but protein is also an important part of the recovery process.

Recovering from any race, such as full or half marathon recovery , requires ample and consistent protein. Here are some differences in pre workout vs post workout nutrition.

Aiming for consistent protein intake throughout the day is important, and finding easy high protein options helps. While you can certainly get enough protein from foods, sometiems including a protein powder is both helpful and convenient.

Check out this post about protein powders for runners. These high protein overnight oats or blueberry chia overnight oats are a great way to recover from a morning workout. My favorite go-to for the best store-bought snacks for athletes is Thrive Market.

They have so many fun and nutritious options, plus they are shipped right to your door. There are several healthy and nutritious packaged snacks on the market. processed foods. Like the storebought snacks, many of these also work as healthy snacks for athletes on the go.

Carbohydrates are the primary macronutrient group that fuel activity, so it only makes sense that we aim for higher carbohydrate snacks.

When runners are carb loading , having high carb, low fiber snacks available can be helpful. Carbs are helpful for glycogen storage for longer endurance events, but they are also important after the event in helping with recovery meals for athletes.

Many runners also prefer these real-food ideas for ultra running nutrition. Having a variety of snacks for sports is important, and preferences and nutrient composition may vary slightly depending on the type of sport and age. Endurance athletes, like runners and cyclists, may be able to use higher-sugar snack options very quickly, like many of these homemade running snacks.

So as you can imagine, healthy running snacks are typically high-carb, so they can support endurance activity, making them good snack options for runners. Here are some great options for what to eat before a morning run :.

Chestnuts are tasty in stuffing, pilaf, vegetable side dishes and soups. Or try them as a snack by themselves. A one-cup serving and a mere 80 calories later, you get 20 grams of energy-enhancing carbohydrates, four grams of appetite-curbing fiber as well as a significant amount of vitamin C, a potent antioxidant that keeps the immune system revved.

Blueberries have the highest ORAC oxygen radical absorbance capacity score of any fresh fruit, which means they can destroy free radicals in the body before they cause damage to healthy cells. In addition, the dye that makes blueberries "blue" has been shown to improve memory, balance and coordination.

Blueberries are a tasty addition to cereals, salads and smoothies. In the colder months when fresh blueberries are less prevalent, opt for the frozen variety. Yogurt has always been touted as a nutritional powerhouse, partly because it's loaded with calcium, a critical nutrient considering osteoporosis affects 20 million women each year.

Rich in vitamin B, yogurt also helps prevent fatigue. And plain yogurt just may be the perfect recovery food for athletes, as it promotes glycogen replenishment and muscle recovery. Give yourself an energy boost after your next workout by slicing a ripe banana into a cup of plain yogurt.

Make sure your yogurt contains active cultures called probiotics, hugely beneficial to immune function. The USDA reports more people are eating refined white bread, which lacks quality nutrients due to processed flours.

Rice bran boasts superior nutritional credentials, with five grams of carbohydrates and more than two grams of fiber in a mere two tablespoons. Furthermore, it provides 23 percent of the RDA for magnesium, a nutrient directly responsible along with calcium for the production of adenosine triphosphate ATP , for energy during metabolism, as well as conversion of glycogen to glucose for use as the body's fuel during exercise.

Rice bran can replace up to half the flour in any quick bread or muffin recipe and be added to recipes for meatloaf and casseroles. If you don't plan on baking in the near future, try sprinkling rice bran on cereal, salad or yogurt.

Despite some concerns about the glycemic response of large portions of pasta, this common carbo-loading meal can be a healthful addition to your diet.

Whole wheat pasta provides nearly 40 grams of energy-rich carbohydrates per one cup cooked serving. In addition, whole wheat pasta provides five grams of dietary fiber, most of it insoluble fiber, shown to reduce risk for breast cancer.

To ensure you are buying the healthiest whole wheat pasta, look for at least four grams of dietary fiber and five grams of protein per two ounces dry or one cup cooked serving.

Be sure to watch portions and try to add a protein chicken, ground sirloin to your plate to avoid craving that second pasta portion. And, of course, add some veggies for color, fiber and an array of health-enhancing nutrients. Despite this vegetable's impressive nutritional profile and appealingly "sweet" flavor, consumption of sweet potatoes is on the decline.

A look at the facts might change your mind about this nutrient-dense veggie: A four-ounce sweet potato contains a mere calories with a whopping 28 grams of carbohydrates and more than percent of your daily requirement for beta-carotene.

A sweet potato also packs in more than a quarter of your daily needs for vitamins C and E, nutrients shown to prevent cell damage in athletes competing in extreme environments altitude, heat, cold, pollution , as well as enhance muscle recovery after intense training.

Sweet potatoes are also an excellent source of iron. Expand your intake of sweet potatoes beyond Thanksgiving by stirring them into chili, adding some to your favorite potato salad recipe and adding shredded raw sweet potato into hamburger, meatloaf and meatball mixtures.

Also, try using mashed sweet potato as a ravioli stuffing. Considered by many to be winter's most delicious fruit, oranges are rich in natural sugars for a quick energy boost, yet provide three grams of fiber for sustained energy.

In addition, just one navel orange meets an entire day's requirement for vitamin C, while providing immune-enhancing flavonoids, helping to keep colds and flus at bay.

Your heart will also benefit from the folate in oranges. Opt for the whole orange rather than juice , and be sure to eat the spongy inner layer that lies right under the colorful part of the skin to ensure you are receiving energy-sustaining fiber.

Besides using oranges as a tasty, convenient snack, try adding sections of oranges to salads or smoothies, or using the juice as a marinade for meat. More Food And Nutrition Articles. Adding family members helps ACTIVE find events specific to your family's interests. Look for this banner for recommended activities.

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These 10 Stress relief exercises carb Carb-filles Stress relief exercises helpful when you need a lot of carbohydrates but there Carb-fllled no time atheltes prep food! While these snacks may athleetes be Detoxification for cancer prevention with micronutrients, they athetes help you hit your macros in a pinch or on the go. It may sound a little weird, but baby food can be a great way to get carbs in. Applesauce is an easy, non-perishable and non-bruisable version of fresh apples! Unsweetened applesauce has no added sugar or sweeteners. Rice cakes come in tons of different flavors! All of these candy options are low in fat.