Fueling for the win

by Tara Sallee, MS, RD, LD, Hy-Vee Corporate Dietician


It’s that time of year: The basketball games are plentiful, and the game-day snacks are enticing!

Proper nutrition is important to athletes across every sport, but basketball and the food we eat share another common similarity. Five players face the court at tip-off, just like there are five food groups you need to fuel yourself throughout the day. Performance suffers without one player on the court or an entire food group is nixed from the diet.

As you craft your perfect bracket, take a moment to rethink your nutrition strategy. How can you make winning food choices, increase your veggie intake, and tackle cravings like a pro? Let’s meet your all-star lineup for peak performance:

Meet Your Hy-Vee Dietitian’s Starting Five:

1. Dunk it with Dairy. Dairy products include a nutrition label that scores a three-point play: calcium, vitamin D and protein. Calcium and vitamin D play a vital role in bone health and may reduce the risk of osteoporosis. Aim for three servings daily—one cup of milk, a serving of yogurt, or a slice of cheese can get you closer to your goal.
2. Play hard with Protein. Protein's most notable role is in maintaining and repairing muscles. Keep in mind that protein is best absorbed if spread out over the day. Whether it’s lean meats, eggs, beans or plant-based alternatives, protein keeps you strong and ready to power through the game of life.
3. Guard your Grains. Whole grains are your go-to energy source, keeping you fueled and focused. Unlike refined grains, whole grains provide fiber, which supports digestion and heart health. Living a gluten-free lifestyle? You can still reap the benefits of whole grains by choosing options like Canyon Bakehouse Multigrain bread.
4. Fans go wild for Fruit. Naturally lower in fat, sodium and calories, fruit is the best defense against a sweet-tooth craving. Packed with vitamins, minerals, and natural sweetness, fruits are a slam dunk for your diet. For an easy on-the-go option, try That's it. Bars, which contain simple, whole-food ingredients with no added sugar.
5. A Vegetable victory. Vegetables should give you a boost of color at every meal, just like the player that boosts your morale during the game's final stretch. Rich in vitamins, minerals and fiber – fill up without feeling guilty. Aim for five combined servings of fruits and vegetables a day.

 
Ready to execute your new game-day strategy? Allow a Hy-Vee dietitian to help! Our team of registered dietitians offers expert guidance, personalized nutrition plans, and practical advice to make eating well easier for you and your family. Contact our Discovery Call Center at [email protected] or (515) 695-3121 to schedule a complimentary Discovery Session today.

 
Garden Veggie Quinoa Bowl
Serves 4
All you need:

• 4 Hy-Vee pasteurized large eggs
• 1 c. uncooked red quinoa
• 8 Brussels sprouts
• 2 c. fresh green beans
• 2 c. broccoli florets
• 2 c. grape tomatoes, halved
• 3 radishes, thinly sliced
• 1 avocado, pitted, peeled and thinly sliced
• 2 tbsp. fresh lemon juice

All you do:

1. Place eggs in a small saucepan with enough water to cover. Bring to a boil; reduce heat and simmer for 5 minutes. Remove pan from heat and let stand for 2 minutes. Drain water and run cold water over eggs until cool enough to handle; drain. To peel, gently tap the egg on the countertop until the shell is thoroughly cracked. Peel off the eggshell with fingertips, starting at the large end.
2. Prepare quinoa according to package directions.
3. Grate Brussels sprouts with a cheese grater. Stir into the quinoa. Set the quinoa mixture aside and keep warm.
4. In a large saucepan, bring 4 cups water to boiling. Cook green beans and broccoli florets for 3 minutes; drain. Place vegetables in a large bowl of ice water, cool, and drain.
5. Divide the quinoa mixture among four serving bowls. Top with green beans, broccoli, tomatoes, radishes and avocado. Sprinkle lemon juice to taste, and top with eggs, cut in half.

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Recipe source: https://www.hy-vee.com/recipes-ideas/recipes/garden-veggie-quinoa-bowl