In the previous edition of Bicycling Australia Magazine (May/June 2013) I introduced a list of foods, herbs and spices that contain various compounds which are known promoters of health: micronutrients. Most people typically think of micronutrients as being the vitamins and minerals contained in whole foods. This assumption is correct however there is a secondary classification within the micronutrient family which includes phytonutrients. Phytonutrients are non-vitamin, non-mineral components of food that can have a profound impact on health and are sometimes referred to as antioxidants. Some antioxidant phytonutrients have anti-inflammatory properties while others facilitate communication between cells. It’s therefore logical to assume that eating foods highest in phytonutrient-antioxidant content will have a positive effect on your health and may also assist in recovery from strenuous exercise. So in this edition I want to make it easy for you to put this knowledge on your plate. All you need to do is follow these four steps:
Step 1: Buy food from the Cyclist’s Shopping List
- Step 2: Follow the Four Food Rules for Optimal Health
- Step 3: Use the Five Step Lunch and Dinner Menu Planner to add variety to your diet
- Step 4: Refer to the Sauce, Herb and Spice guide for unlimited flavour combinations
The previous article and accompanying phytonutrient food list from the previous edition is available online at bicyc.com.au. The main theme here is that these foods are highest in antioxidants. Antioxidants are micronutrient components of whole food that protect us from oxidation on a second-by-second, breath-by-breath basis. There’s a full discussion on the role of antioxidants contained in whole food in the May/June Food Health and Recovery article.
Step 1: The Cyclist’s Shopping List
The Cyclist’s Shopping List contains a range of perishable and non-perishable foods that are generally low in fat, high in fibre and in the case of fresh fruit and vegetables, very high in antioxidant phytonutrients. The non-perishable items on this list can be stored in your cupboard for many weeks to months while the fresh foods can be replaced every five to seven days. A good tip is to print this list and stick it to the refrigerator door. Or take it with you when you shop for groceries and tick off the items as you walk through each aisle.
Carbohydrates |
|
Sauces |
|
Corn cob |
x |
Pasta |
|
Fish |
x |
Spring onion |
x |
Penne |
x |
Tomato |
x |
Beetroot |
x |
Spaghetti |
x |
BBQ |
x |
Banana |
x |
Fettuccine |
x |
Soy |
x |
Apple |
x |
Wholemeal |
x |
Teriyaki |
x |
Orange |
x |
Noodles |
|
Oyster |
x |
Lemon |
x |
Angel hair vermicelli |
x |
Worcester |
x |
Peach |
x |
|
x |
Sweet chilli |
x |
Celery |
x |
Rice |
|
Hot chilli |
x |
Pear |
x |
Brown |
x |
Tomato (Pasta) |
x |
Strawberries |
x |
Basmati |
x |
Chicken stock |
x |
Blueberries |
x |
Jasmine |
x |
Beef stock |
x |
Blackberries |
x |
Couscous |
x |
Tomato paste |
x |
Eggs |
x |
Herb & spice |
|
Red wine vinegar |
x |
Meat/seafood |
|
Rosemary |
x |
Balsamic vinegar |
x |
Chicken breast |
x |
Thyme |
x |
Frozen |
|
Beef strips |
x |
Turmeric |
x |
Low fat yoghurt |
x |
Turkey breast |
x |
Chicken stock |
x |
Blueberries |
x |
Beef mince |
x |
Beef stock |
x |
Strawberries |
x |
Wild salmon |
x |
Chilli slakes |
x |
Raspberries |
x |
Beef steak |
x |
Paprika |
x |
Blackcurrants |
x |
Pork fillet |
x |
Pepper |
x |
Fresh |
|
Ham |
x |
Salt |
x |
Broccoli |
x |
Bread |
|
Garlic salt |
x |
Red capsicum |
x |
Wholemeal |
x |
Tinned |
|
Green capsicum |
x |
Wholegrain |
x |
Fish |
|
Yellow capsicum |
x |
Wholemeal pita |
x |
Tuna (brine) |
x |
Carrot |
x |
Wholemeal Lebanese mountain bread |
x |
Tuna (spring) |
x |
Mushroom |
x |
Breakfast muffins |
x |
Wild salmon |
x |
Courgette |
x |
|
|
Beans |
|
Sweet potato |
x |
Cereals |
|
Kidney |
x |
Garlic |
x |
Wholegrain oats |
x |
Borlotti |
x |
Basil |
x |
Porridge |
x |
Butter |
x |
Ginger |
x |
Oat Weet Bix |
x |
Black |
x |
Coriander |
x |
Untoasted Muesli |
x |
Chick pea |
x |
Lettuce |
x |
Miscellaneous |
|
Baked beans |
x |
Spinach |
x |
Skim milk |
x |
General |
x |
Green beans |
x |
Cereal bars |
x |
Evaporated milk |
x |
Cucumber |
x |
Muesli bars |
x |
Corn kernels |
x |
Alfalfa |
x |
Low fat yoghurt |
x |
Champignons |
x |
Tomato |
x |
Vegemite |
x |
Corn flour |
x |
Onion |
x |
Honey |
x |
Bamboo shoots |
x |
Cabbage |
x |
Peanut butter |
x |
Step 2: Four Food Rules for Optimal Health
This set of food rules has been tried and tested on many Olympic and World Champion endurance athletes. By reducing the amount of information that is available on the topic of nutrition down to four simple steps you’ll quickly see how easy it can be to make meals that not only taste good, but are powerful protectors of your immune system.
4 Lunch Rules for Optimal Health |
4 Dinner Rules for Optimal Health
|
1. Low GI bread, rice or pasta base 2. *50-100g low fat protein (meat/fish etc…) 3. 4 salad/vegetable fillings 4. 1 tablespoon of low fat spread or flavouring
*lower target is generally fine for females and upper limit is suitable for males |
1. 1 cooked cup of low GI carbohydrate 2. *100-200g low fat protein (meat/fish etc…) 3. 4 Vegetable fillings – making sure vegetables are the majority of your plate 4. Low fat sauce or herb based flavouring
*lower target is generally fine for females and upper limit is suitable for males |
Example Lunch Using Lunch Rules |
Example Dinner Using Dinner Rules
|
Homemade Chicken Sandwich
2 x wholegrain bread 50g lean chicken breast 4 large lettuce leaves 6 baby spinach leaves 20g alfalfa ¼ small grated carrot 1 thin slice light cheese (20g) 1 wholegrain mustard
|
Healthy Spaghetti Bolognese
1-2 cooked cups of wholemeal pasta (per person) Sauce (for 3-4 people)
300g lean beef mince 600ml pasta sauce 6-8 mushrooms, chopped 1 large red capsicum, diced 1 medium broccoli, diced 1 large onion 2-3 garlic cloves (remove the core and only use the white flesh) 1 handful of fresh basil leaves chopped and added at the last minute. For more fibre add: 120g tinned kidney beans and 50g tinned lentils (try it) Use a microplane grater for a light dusting of parmesan cheese over each serve. |
Step 3: Menu Planner
Many people face a dilemma when it comes time to prepare a main meal. What should I make? What flavours go best with chicken or beef? How can I make lunch healthier? Is this meal going to keep me full for long? Is this the right mix of foods to help me recover from training?
If you have used the Cyclist’s Shopping List while at the supermarket and are clear on the Four Food Rules for Optimal Health, then all of the questions above will be answered for you by working through this Five Step Meal Planner. Feel free to increase (or reduce) the volume of some items that are listed here, and remain open to trying things that you don’t normally eat. If it’s on the shopping list and in the Menu Planner it’s definitely good for you.
5 Step Lunch and Dinner Menu Planner
Lunch Menu Planner
|
Dinner Menu Planner
|
||||||
1. Carbohydrate Males: 2-3 thick slices Females: 2 thin slices |
1. Carbohydrate Males: 1-2 cooked cups Females: 1 cooked cup |
||||||
Brown bread |
Wholemeal bread |
Mixed grain |
Soy/ linseed |
Basmati rice |
White rice |
Penne pasta |
Lentils |
Wholemeal bagel |
Wholemeal rolls |
Wholemeal pita |
Fruit bread |
Brown rice |
Fettuccine |
Wholemeal pasta |
Spaghetti |
Rye |
Lebanese bread |
Mountain bread |
Gluten free |
Jasmine rice |
Spinach pasta |
Vegetable pasta |
Couscous |
2. Protein Males: 50-60g Females: 25-50g |
2. Protein Males: 150-200g Females: 100-120g |
||||||
Roast chicken |
Steak |
Egg whites |
Tuna |
Steak |
Salmon |
Chicken |
Chicken mince |
Smoked chicken |
Roast beef |
Tofu |
Salmon |
Beef mince |
Tuna |
Pork |
Turkey mince |
Chicken breast |
Lamb |
Tempeh |
Smoked fish |
Veal |
Fish (white flesh) |
Turkey |
Lean sausage |
Turkey |
Ham |
Egg (or egg white) |
|
Lamb |
Shellfish |
Chicken kebabs |
Bacon (no skin) |
3. Sandwich Filling (x4)
|
4. Dinner Vegetables (x4) |
||||||
Carrot |
Alfalfa |
Red capsicum |
Beetroot |
Beetroot |
Cucumber |
Carrot |
Tomato |
Tomato |
Bean sprouts |
Green capsicum |
Celery |
Onions |
Broccoli |
Sweet potato |
Green beans |
Lettuce |
Baby spinach |
Yellow capsicum |
Mushrooms |
Mushrooms |
Cauliflower |
Cabbage |
Lettuce |
Cucumber |
Onions |
Sun dried tomato |
Olives |
Red capsicum |
Corn cob |
Spring onion |
Spinach leaves |
4. Flavour (x1)
|
5. Flavour (x1) |
||||||
Avocado, 1 tbs (20g) = 3g fat |
Light mayo, 1 tbs (20g) = 3g |
Hummus, 1 tbs (20g) = 3.5g Fat |
Tzatziki 1 tbs (20g) = 2g Fat |
Wholegrain mustard |
Tomato sauce |
Chutney |
Pasta sauce |
Wholegrain mustard 1 tbs (20g) = 0g Fat |
Tomato sauce 1 tbs (20g) = 0g Fat |
Light cream cheese 1 tbs (20g) = 3.5g Fat |
Avocado spread – 1 tbs (20g) = 4g Fat |
Mint sauce |
Fresh lemon/lime |
Chilli sauce |
Soy sauce |
Spicy salsa, 1 tbs (20g) = 0g |
Chutney and relish, 1 tbs (20g) = 0-1g Fat |
|
|
Oyster Sauce |
Fish sauce |
Tomato paste |
Teriyaki sauce |
5. Flavour/Cheese (x1) Males & Females: 20g serve only |
6. Flavour/Herbs & Spices (x1) |
||||||
Cottage cheese
|
Feta cheese |
Reduced fat tasty cheese |
Parmesan cheese |
Coriander |
Basil |
Ginger |
Garlic |
Step 4: Sauce, Herb and Spice Guide
I’ve included this simple flavour table because a meal can be ruined at the last minute by getting your flavour combinations wrong. It’s my personal belief that food should be enjoyed, so getting the flavour balance right is an important step in realising one of the simplest pleasures in life; great tasting food every time you sit down to eat a home-cooked meal. Simply read across each row of this table for herbs, spices and sauces that generally go together. Of course how much of each ingredient you use is up to you.
All of these flavour combinations are suitable for:
- Protein: Fish, chicken, beef, tofu and tempeh.
- Carbohydrate: Rice, lentils, couscous and some noodles
- Key Antioxidant Herbs: Garlic, ginger, coriander and basil
Garlic |
Coriander (C) Basil (B) |
||||
Garlic |
Soy |
|
|
|
B or C |
Garlic |
Teriyaki |
|
|
|
B or C |
Garlic |
Sweet chilli |
|
|
|
C |
Garlic |
Oyster |
|
|
|
|
Garlic |
Fish sauce |
|
|
|
B or C |
Garlic |
Soy |
Fish sauce |
|
|
B or C |
Garlic |
Teriyaki |
Fish sauce |
|
|
B or C |
Garlic |
Sweet chilli |
Fish sauce |
|
|
C |
Garlic |
Oyster |
Fish sauce |
|
|
|
Garlic |
Fish sauce |
Fresh chilli |
|
|
B or C |
Garlic |
Soy |
Fish sauce |
Fresh chilli |
|
B or C |
Garlic |
Teriyaki |
Fish sauce |
Fresh chilli |
|
B or C |
Garlic |
Sweet chilli |
Fish sauce |
Fresh chilli |
|
C |
Garlic |
Oyster |
Fish sauce |
Fresh chilli |
|
|
Garlic |
Fish sauce |
Fresh chilli |
Lime juice |
|
B or C |
Garlic |
Soy |
Fish sauce |
Fresh chilli |
Lime juice |
C or B |
Garlic |
Teriyaki |
Fish sauce |
Fresh chilli |
Lime juice |
|
Garlic |
Sweet chilli |
Fish sauce |
Fresh chilli |
Lime juice |
C |
Garlic |
Oyster |
Fish sauce |
Fresh chilli |
Lime juice |
|
Ginger |
Coriander (C) Basil (B) |
||||
Ginger |
|
|
|
|
B or C |
Ginger |
Soy |
|
|
|
B or C |
Ginger |
Teriyaki |
|
|
|
C |
Ginger |
Sweet Chilli |
|
|
|
|
Ginger |
Oyster |
|
|
|
B or C |
Ginger |
Fish sauce |
|
|
|
B or C |
Ginger |
Soy |
Fish sauce |
|
|
B or C |
Ginger |
Teriyaki |
Fish sauce |
|
|
C |
Ginger |
Sweet chilli |
Fish sauce |
|
|
|
Ginger |
Oyster |
Fish sauce |
|
|
B or C |
Ginger |
Fish sauce |
Fresh chilli |
|
|
B or C |
Ginger |
Soy |
Fish sauce |
Fresh chilli |
|
B or C |
Ginger |
Teriyaki |
Fish sauce |
Fresh chilli |
|
C |
Ginger |
Sweet chilli |
Fish sauce |
Fresh chilli |
|
|
Ginger |
Oyster |
Fish sauce |
Fresh chilli |
|
B or C |
Ginger |
Fish sauce |
Fresh chilli |
Lime juice |
|
C or B |
Ginger |
Soy |
Fish sauce |
Fresh chilli |
Lime juice |
|
Ginger |
Teriyaki |
Fish sauce |
Fresh chilli |
Lime juice |
C |
Ginger |
Sweet chilli |
Fish sauce |
Fresh chilli |
Lime juice |
|
Ginger |
Oyster |
Fish sauce |
Fresh chilli |
Lime juice |
B or C |
Putting it all together
Finally, here are some meals that I have prepared using this Four-Part System. Each recipe is low fat, high protein, high fibre, loaded with antioxidants from whole food (not supplements), extremely tasty, very filling, inexpensive (because you are using whole foods that have minimal or no packaging and limited processing) and easy to make.
Sample Lunch 1 |
Sample Lunch 2 |
Sample Lunch 3
|
Turkey Filled Health Wrap
1 x large wholemeal mountain bread or lebanese bread 50-70g roast turkey breast 4 medium lettuce leaves, ¼ red capsicum sliced into strips ½ carrot, grated 3 onion rings ½ tablespoon cranberry spread |
Chicken and Vegetable Noodle Lunch
1 cup low fat noodles (your choice) 100g chicken breast, diced into small cubes Steamed broccoli, Steamed carrot, Steamed red capsicum Diced spring onion Red capsicum
Simply add the steamed vegetables to any low fat packet noodles to ramp up the health value of this basic and very inexpensive meal.
Instead of using the high salt flavour sachet try a few drops of fish sauce and 3-4 drops of soy sauce |
Healthy Ham Sandwich
2 x large/thick slices wholemeal bread 50-100g premium shaved ham ¼ grated carrot, 3 slices tomato, 5 baby spinach leaves 2 slices tinned beetroot 1 slice low fat cheddar cheese ½ tablespoon hummus
|
Sample Dinner 1 |
Sample Dinner 2 |
Sample Dinner 3
|
Teriyaki Salmon & Vegetable Couscous
150g grilled salmon (marinated in teriyaki sauce and garlic for 1hr in the refrigerator)
1 cup couscous Add these steamed vegetables to couscous: red capsicum + broccoli + onion + green beans. Flavour couscous and vegetable mix with lemon/lime juice, fresh chilli salt and pepper. Add coriander leaves at the last minute.
|
Chicken & Rice with Summer Salad
100-150g chicken breast, grilled (marinated in soy sauce and ginger for 1hr in the refrigerator) 1 cup cooked brown rice Cos lettuce leaves (chopped) Baby spinach leaves Red capsicum (diced) Carrot (sliced) Zero fat summer dressing: balsamic vinegar + fresh crushed garlic + fresh lime + fish sauce. Use sparingly. |
Healthy Chicken Risotto
1 cooked cup rice (measured after cooking risotto) 100g grilled chicken breast 1x vegetable stock cube mushroom onion broccoli red capsicum grated parmesan 2 cloves crushed garlic + fresh basil leaves & cracked pepper. To make this meal more filling, add 1 can of white barlotti beans or basic three-bean mix. |
About the Author:
Daniel M Healey is an endurance physiologist and sports nutritionist working with the New Zealand Olympic Track Cycling Team. Daniel holds a Bachelor of Health Science and Masters of Science (Exercise Physiology & Nutrition) from the University of New South Wales. He is a registered nutritionist (R. Nutr), accredited exercise physiologist (AEP) and member of the Australian Association for Exercise and Sports Science (MAAESS).
M: +49 175 955 4543 E: daniel.healey@bikenz.org.nz OR daniel@healeycycling.com W: www.healeycycling.com