Your healthiest option is to skip sweeteners altogether, but if you must sweeten your coffee or tea, use 1 to 2 teaspoons of natural sugar or honey. Honey and sugar each contain 16 calories and 4 grams of carbs per teaspoon. While some studies suggest that honey may have beneficial antioxidant properties, the research is inconclusive, and you would likely have to eat an unhealthy amount of honey to benefit.

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Men should keep their daily sugar intake under 9 teaspoons, while women should limit themselves to 6 teaspoons or less, the maximum daily recommendation by the American Heart Association. For some perspective, a typical 20-ounce bottle of soda contains 16 tsp of sugar.

— Danielle LaFata

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The American Heart Association released a report in February showing that alcohol can help lower bad cholesterol and raise good cholesterol when consumed in moderation—one drink a day for women and two for men, according to the Center for Disease Control. Beer, in particular, has been shown to lower the risk of kidney stones in men, plus it’s packed with antioxidants and fiber. On the other hand, drinking too much too often can impair sleep, decrease reaction time, and lead to dehydration and weight gain.

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The key is to find balance. Craft beers and microbrews, although higher in calories, often contain unique ingredients with healthful antioxidant properties. A few options include Dogfish Head Pumpkin Ale, Stoudt’s Fat Dog Oatmeal Imperial Oatmeal Stout, and Fuller’s Organic Honey Dew Ale.

If you’re watching your waistline, choose a low-calorie brew. Here are a few choices with less than 150 calories:

Select 55 – 55 calories
MGD 64 – 64 calories
Michelob Ultra Amber – 95 calories
Miller Lite – 96 calories
Yuengling Light – 90 calories
Heineken Light – 99 calories
Budweiser Select – 99 calories
Corona Light – 99 calories
Coors Light – 102 calories
Bud Light – 110 calories
Sam Adam’s Light – 119 calories

— Amanda Carlson-Phillips

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Call off the search for magic foods to melt fat. Establishing healthy nutrition habits will serve you and your waistline better in the long run. Aim to eat an all-around healthy diet full of fresh fruits and veggies, lean meats, and low-fat dairy products. Limit processed foods that expand your belly, and instead follow the three simple strategies below to rev your metabolism.

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Don’t skip breakfast. When you wake up in the morning, your metabolism is running on low. Eating breakfast causes your metabolism to start working at a higher rate. Jumpstart your metabolism with a healthy breakfast, such as a slice of whole wheat toast with almond butter or three scrambled eggs with veggies and 16 ounces of green tea.

Eat every three hours. Every time you eat, your body has to work to break down food into a usable form. This revs up your metabolism. The key is to eat small meals with a blend of high-fiber carbohydrates, lean protein, and healthy fats every few hours.

Add lean proteins to every meal. The body has to work harder to break down protein compared to other foods types. In fact, you burn 10 to 30 percent of the calories you just ate while your body digests protein. Keep in mind that not all proteins are created equal. Lean cuts of turkey, chicken, and fish are low in calories and fat, making them great choices.

– Amanda Carlson-Phillips

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Eating extra carbohydrates won’t help your run faster or longer for races less than 90 minutes. But for longer races (triathlons, marathons, etc.), you’ll want to make carbs the focus of your nutrition strategy in the weeks leading up to the race—carbs should be at the center of all meals and snacks. Then as you head into the tapering phase of your training, simply keep your calories and carbs the same as the weeks prior. This will help keep your body properly fueled heading into race day.

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The night before the race, eat a balanced meal comprised of whole grain carbs, lean proteins, and healthy fats with generous portions of fruits and vegetables. On race day, have a pre-race snack such as a bagel with peanut butter an hour or two hours prior to lining up. And don’t forget to hydrate with water and sports drinks such as Gatorade at each fueling station to maintain your carbohydrate and electrolyte balance during the race.

—Danielle LaFata

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Skiing and snowboarding are great for staying fit and active in the winter, but the hours spent on the mountain can drain your energy stores and dehydrate you. Kickstart your body’s recovery process by eating within 30 minutes of your last run on the slopes. Aim for a meal with 15-30 grams of protein and 30-90 grams of carbs with a 2:1 or 4:1 ratio of carbs to protein, and remember to drink water with your meal and throughout the evening. Try one of these healthy, balanced meals at the ski lodge to recover fast.

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• Order a bowl of turkey chili, which is high in protein, with a whole wheat roll and a piece of fruit for carbohydrates. It’s both filling and warming.
• Drink a 16-ounce glass of chocolate milk. It has the ideal protein-to-carbohydrate ratio to help refuel muscles and it has calcium, a necessary nutrient for athletes.
• Pack a grilled chicken sandwich with baked chips and a piece of fruit. This high-protein, high-carb combo is a simple way to refuel quickly.
• Load up on fiber, protein, and carbs with a chicken burrito stuffed with rice and beans. Add a banana and another piece of fruit on the side for extra carbs.

– Amanda Carlson-Phillips

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Cramping occurs when the body lacks sodium (salt), which is lost through sweat. If you’re prone to cramping when you exercise and you eat a clean diet without lots of processed foods, adding light amounts of salt to your food can help you avoid cramps. For instance, try a little mustard (one packet has the same amount of sodium found in an 8-oz Gatorade Endurance), or toss some hot sauce on your eggs.

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To build the perfect pre-ski breakfast, try to balance high-fiber carbs (whole wheat toast, cereal, oatmeal), protein (yogurt, milk, eggs), healthy fats (nuts, nut butters, avocado) and 20 ounces of fluid (in addition to any coffee). Here are a few sample breakfasts:

• Egg Sandwich: Whole wheat English muffin, 1 slice of Canadian bacon, 1 slice of 2% cheese and mustard.
• Hard-Boiled Eggs: 2-3 hard-boiled eggs (lightly salted or drizzled with hot sauce), 2 slices of whole wheat toast and a banana.
• Oatmeal: 1 serving of oatmeal, 1 spoon of peanut butter, and 1 cup of berries

Once you’re on the slopes, stay hydrated with water and sports drinks. Try a higher electrolyte sports drink like Gatorade Endurance or add an electrolyte packet to regular Gatorade or water.
– Amanda Carlson-Phillips

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Often referred to as a “superfood,” this ancient grain lives up to the hype. Quinoa (pronounced “keen-wa”) is loaded with nearly twice the amount of protein (9 grams per cup) as compared to other grains, and it’s considered a “complete protein,” meaning that it has all the amino acids your body needs to build muscle. Compared to other grains like wheat and corn, quinoa is low in carbs and high in healthy fats. What’s more, eating this high-fiber food (5 grams per cup) can help with digestion and promote weight loss.

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Quinoa takes about 15 minutes to prepare and you can serve it hot, cold, as a standalone side dish or part of another meal. Try mixing it with fruit for breakfast, add it to salads for lunch, or use it in place of rice or corn at dinner.
— Amanda Carlson-Phillips

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It’s common to get the munchies when the temperature drops. Eating is one way that your body warms itself. So if you’re exposed to colder weather (even if only for a few minutes), your core temperature begins to drop, thus triggering your appetite.

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This doesn’t necessarily mean you need more food. If you start shivering, by all means grab a snack. (Shivering can burn up to 400 calories an hour.) But for those who enjoy exercising outside, this is one way to give your calorie burn a boost. Your body burns up to 13 percent more calories in colder conditions. For instance, if you burn 500 calories during your morning run in the spring, you can expect to burn about an additional 65 calories in the cold.

To quell your cravings during chilly workouts, dress warmly, spread your meals throughout the day, and eat before and after your workout. If you feel hungrier than usual after your workout, add an extra piece of fruit or half an energy bar to your post-workout snack.

-Amanda Carlson

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Just like you train your body, you need to prepare your stomach for a big race. In the weeks leading up to the race, experiment with energy gels and chewable energy products that you can keep in your pockets. Check with the race organizers ahead of time to see what they’ll be offering at the fueling stations on race day, such as CLIF, PowerBar, and Hammer gels. Then try a few different products during your practice runs to see what works best for you. Avoid trying something new on race day since it might upset your stomach or cause cramps. By knowing ahead of time what you’ll consume during the race, you can relax and have fun. Use the simple plan below to help you fuel up on race day, and keep running strong for the full 13.1 miles.

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BEFORE THE RACE Give yourself a pre-race burst of energy with an 8- or 16-ounce Gatorade.

DURING THE RACE Down some energy gel about every 30 minutes, and stop at the fueling stations to hydrate with water and sports drinks.

AFTER THE RACE Eat a balanced post-race meal with about 20 grams of protein and 80 grams of carbohydrates. For instance, try a bowl of pasta with chicken and marinara sauce or a glass of chocolate milk with a peanut butter and banana sandwich.
— Danielle LaFata

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Plan a week’s worth of home-cooked meals in advance, and use the six tips below to start shopping for affordable health food. Can’t avoid eating out? Order off the lunch menu. Lunch menu items are typically less expensive and the portions are smaller. If you order a full meal, split it in half and finish the other half later.

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• Buy frozen vegetables. You can get a pound of frozen veggies (about 5-6 servings) for a buck, and they keep for up to six months in the freezer. Steam frozen veggies to preserve the nutrients.
• Choose in-season fruits. Head to your local farmer’s market to buy fruit. It’s typically less expensive than at the grocery store.
• Opt for canned meat and fish. Stock up on lean protein with canned tuna, salmon and chicken. Don’t buy the pouches—they’re over-priced.
• Join Costco. You’ll spend more up front, but buying staples items like rice, oatmeal, and cereal in bulk will help you save over time.
• Start your day with oatmeal. A canister of oatmeal is inexpensive and filling. Dress up a bowl with dried fruit, brown sugar, honey, or sliced nuts.
• Brew your own coffee and tea. Instead of hitting up your nearest Starbucks, brew your cup of Joe at home. You can save as much as $5 a day!

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