Healthy Eating On (and Off) the Skates

By Marsha Erickson, RD

When it comes to health and fitness, inline skaters definitely have the edge. This high- energy, high-intensity sport can be very effective at building muscle and burning calories. According to research from the University of Wisconsin-La Crosse, a well-conditioned person can burn anywhere from 14 to19 calories per minute while inline skating. (If you apply this factor to the inline marathon, it means you’ll burn the amount of calories found in 2 Big Macs!) But keeping your body in good working condition requires more than just exercise. That’s where healthy eating comes in—not only pre-competition, but all year long.

How much fuel do you need?

The amount of calories you need each day depends on your age, sex, size and how physically active you are. 2200 calories per day is about right for active women, while active men will require around 2800 calories per day. While the calorie information may be interesting to know, there is no need to count and calculate every thing you put in your mouth! Instead use a guide such as the Mayo Clinic Healthy Weight Pyramid to make choices that are right for you. The pyramid (see illustration) offers a suggested number of servings to eat from each food group.

Highlights of the Mayo pyramid:

Courtesy of the Mayo Clinic (www.mayoclinic.com)

The foundation of the Mayo pyramid consists of unlimited amounts of whole vegetables and fruits. Level two in the pyramid contains foods high in carbohydrates, including whole grains - pasta, bread, rice and cereals. Protein/dairy is at the third level with both plant-based and animal-base recommendations such as beans, fish, lean meat and low-fat dairy. Level four emphasizes heart-healthy fats including olive oil, nuts, canola oil and avocados. Finally, sweets form the tip of the pyramid with a recommended intake of 525 calories a week.

Physical activity is strategically placed in the middle of the pyramid to underscore its central role in weight management and healthy living. The Mayo pyramid also emphasizes the importance of choosing low-energy dense foods within each food group. Energy density refers to the calories in a given amount of food. Foods with low-energy density usually contain a small number of calories in a large amount of food, and often consist of high amounts of water and fiber. Examples include fresh vegetables, fruits and whole grain carbohydrates such as pasta, baked potatoes and brown rice.

Here are some ideas for applying the Mayo pyramid to your eating plan. (Note: the contents of your grocery cart may need major adjustments!)

· Build to a goal of 7 servings of fruits and vegetables per day. Some ideas: a juicy peach, a handful of raisins, crisp pepper strips, a bowl of vegetable soup, or lots of lettuce and tomato on your sandwich.
· Stock up on frozen veggies and canned fruits. They’re fast, nutritious and always there when you need them.
· Look for products that say “high in calcium”, “high in fiber”, “high in vitamin C”, or “high in iron” on the package. You’ll get at least 20% of what you need for the day.
· Stick your neck out and buy something new! Some suggestions: couscous from the Carbohydrate group, casaba melon from the Fruit group, or jalapeno pepper cheese from the Protein/Dairy group.
· Are you stuck on chips and dip? Trade in the usual munchies for a colorful assortment of veggies (don’t forget the dip).
· Boost your fiber intake—make your sandwich with whole wheat, seven-grain or oatmeal bread.
· Toss the Pop Tarts aside and instead, create your own breakfast cereal. Mix together several kinds—choose at least one that says “high in fiber” on the box.
· On deadline and can’t break away for lunch? Stock your desk with emergency meal rations. Whole-grain crackers, peanut butter, cereal bars, pop-top puddings and canned fruit will fuel you through the afternoon.
· Split an order of fries or a rich dessert with a friend.
· Enjoy your meal twice as much. Eat half that juicy steak or rich lasagna in the restaurant, and take the rest home for tomorrow’s lunch.

Marsha Erickson is a registered dietitian at Miller-Dwan Medical Center. She is new to the sport of inline skating and joined the Northern Inline Club this spring.

If you have a question about nutrition, feel free to call Marsha at (218) 720-1340, or e-mail merickson@smdc.org