Develop The Athlete

DEVELOP THE ATHLETE FOOD GUIDE
THE ATHLETE’S GUIDE TO BETTER EATING
DTA’s Power Foods Download it here!

The Power of Food
These foods will propel you toward your goals. They have been proven to do one or more of the following:

1.) Almonds and Other Nuts
Eat them with skins intact.
Superpowers Building muscle, fighting food cravings
Secret weapons Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, and phosphorus
Fight against Obesity, heart disease, muscle loss, cancer
Sidekicks Pumpkin seeds, sunflower seeds, avocados

2.) Beans and Other Legumes
Including soybeans, chickpeas, pinto beans, navy beans, kidney beans, and lima beans.
Superpowers Building muscle, helping burn fat, regulating digestion
Secret weapons Fiber, protein, iron, folate
Fight against Obesity, colon cancer, heart disease, high blood pressure
Sidekicks Lentils, peas, bean dips, hummus, edamame

3.) Spinach and Other Green Vegetables
Superpowers Neutralizing free radicals (molecules that accelerate the aging process)
Secret weapons Vitamins A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber
Fight against Cancer, heart disease, stroke, obesity, and osteoporosis
Sidekicks Cruciferous vegetables like broccoli and Brussels sprouts; green, yellow, red, and orange vegetables such as asparagus, peppers, and yellow beans

4.) Dairy Products (Soy milk as an alternative, for those who are lactose intolerant)
Fat-free or low-fat milk, yogurt, cheese, and cottage cheese.
Superpowers Building strong bones, firing up weight loss
Secret weapons Calcium, vitamins A and B12, riboflavin, phosphorus, potassium
Fight against Osteoporosis, obesity, high blood pressure, cancer
Sidekicks Soy
Impostors Whole milk, frozen yogurt

5.) Oatmeal
Unsweetened, unflavored. But do add a little brown sugar or honey to flavor and all the fruit you want!
Superpowers Boosting energy, reducing cholesterol, maintaining blood-sugar levels
Secret weapons Complex carbohydrates and fiber
Fights against Heart disease, diabetes, colon cancer, obesity
Sidekicks High-fiber cereals like All-Bran and Fiber One
Impostors Sugary cereals

6.) Eggs
Superpowers Building muscle, burning fat
Secret weapons Protein, vitamins A and B12
Fight against Obesity
Sidekicks Egg Beaters, which have fewer calories than eggs and no fat, but just as much of the core nutrients

7.) Turkey and Other Lean Meats
Lean steak, chicken, fish.
Superpowers Building muscle, improving the immune system
Secret weapons Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium
Fight against Obesity, mood disorders, memory loss, heart disease
Sidekicks Shellfish, Canadian bacon, omega-3 rich flaxseed
Impostors Sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye

8.) Peanut Butter (All-natural, sugar-free. The ingredient list should read as follows: Peanuts, (sea) salt.  NOTHING ELSE)
Superpowers Boosting testosterone, building muscle, burning fat
Secret weapons Protein, monounsaturated fat, vitamin E, niacin, magnesium
Fights against Obesity, muscle loss, wrinkles, cardiovascular disease
Sidekicks Cashew and almond butters
Impostors Mass-produced sugary and trans fatty peanut butter

9.) Olive Oil
Superpowers Lowering cholesterol, boosting the immune system
Secret weapons Monounsaturated fat, vitamin E
Fights against Obesity, cancer, heart disease, high blood pressure
Sidekicks Canola oil, peanut oil, sesame oil
Impostors Other vegetable and hydrogenated vegetable oils, trans fatty acids, margarine

10.) Whole-Grain Breads and Cereals
Superpowers Preventing your body from storing fat
Secret weapons Fiber, protein, thiamin, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc
Fight against Obesity, cancer, high blood pressure, heart disease
Sidekicks Brown rice, whole-wheat pretzels, whole-wheat pastas
Impostors Processed products like white bread, bagels, and doughnuts; breads labeled wheat instead of whole wheat

11.) Raspberries and Other Berries
Superpowers Protecting your heart, enhancing eyesight, improving memory, preventing cravings
Secret weapons Antioxidants, fiber, vitamin C, tannins (cranberries)
Fight against Heart disease, cancer, obesity
Sidekicks Most other fruits, especially apples and grapefruit
Impostors Sugary jellies

12.) Water, Juice and other good Beverages
Superpowers Nearly 75% of your body is water, keep it running efficiently. Water, like oil in a car, keeps everything moving smoothly and operating at its highest capacity.
Fights against Fatigue. Times when you feel tired, you may just be dehydrated. Fends off sickness and much more.
Sidekicks All natural/Organic fruit juices with NO added sugar, syrup, etc…
Imposters Soda/Juices with High Fructose Corn Syrup or Syrup of any kind. Ingredients in juices should read one line only with nothing more than fruits added and possibly added vitamin enrichment.