Power Plate: Eat to Fuel Your Performance

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Power Plate. Eat to fuel your performance.

Eat fruit as snack or dessert.

Eat mindfully. Slow down. Take smaller bites. Chew more. Focus on flavor.

Power up with veggies. Aim for variety: the more color, the better.

Eat lean protein such as fish, poultry, meat, yogurt, cheese, cottage cheese, soy, tofu, beans, lentils, nuts, seeds, nut and seed butters. Choose high-quality, less processed options.

Stand down and focus on whole grains. Grains such as whole-grain bread and pasta, brown rice, cereal, and quinoa. And starchy vegetables such as corn, beas, and potatoes.

Eat healthy fats such as olive oil, avocado, nuts, and seeds.

Drink water or unsweetened drinks such as coffee, tea, milk, nondairy milk, 100 percent juice (limit to 4 ounces), and sports drinks as needed. Watch the caffeine content in coffee and tea.

Power up. Increase grains and starchy vegetables to one half of your plate for intense training or operations.

Stand down. Decrease grains and starchy vegetables to one quarter of your plate on easy or rest days or for weight loss.

Be active! For optimal performance, match your portions with your activity level. This can change day to day.

Adapted from Team USA’s Athletes Plates. For more information, visit HPRC-online.org/nutrition.