ISSUE #1 - Fat soluble vitamins A, D, E, K need dietary fat to be absorbed.
- Use plant oil based salad dressings OR nuts and seeds to help absorb the fat soluble vitamins from leafy greens, salads and stir fried/steamed vegetables;
- Choose 1% MF milk and yogurt to help absorb Vitamin D;
- Combine fatty fish such as salmon, a source of omega 3 fats, with stir fried veggies/ salads
- Use nut butters, and avocado as spreads for sandwiches;
- Combine nuts/seeds with cereals as a pre-workout snack;
- Mix nut butters with jam or honey in a squeeze tube and bring them along during training;
- Use 1% MF cottage cheese, eggs, fatty fish to top off salads
ISSUE #3 - Long chain omega-3 fats help reduce post-workout inflammation and reduce recovery time after training/competition.
- Choose fatty fish such as salmon for your post workout meal after tough training sessions
- Make a post workout Omega 3 egg omelet, and have toast with omega 3 rich margarine
- Choose omega 3 1-2% MF chocolate milk post workout
ISSUE #4 - A fat restricted diet can lead to deficiencies in a variety of minerals, such as iron, calcium and zinc
- Choose a variety of low fat instead of fat free foods in your daily diet, such as 1% MF milk products and small amounts of cheese to ensure adequate calcium intake
- Choose small servings of red meats such as beef to boost your iron intake;
- Choose nut butters to top off bread and toast daily to ensure you zinc status stays optimal