Garbage in. Garbage out.

Nutrition is just as important as training. If you don't fuel your body correctly, it wont perform at peak levels. As the old adage goes "Garbage in. Garbage out." Ah, if we could only perform well on a diet of Doritos and chocolate, we'd all be happy.

The Academy of Nutrition and Dietetics has declared March National Nutrition Month. This year's theme is Enjoy the Taste of Eating Right. It's so true. If you don't like the taste of what you are eating, you wont eat it.

Many of you already know, it's important to keep your blood sugar level consistent and the need for energy boosted during the day. So 1-2 snacks should be part of your schedule. But making the right decisions on what to snack on is just as important. Also making snacks easily accessible helps us to make the right decisions. Be sure to keep your snacks the right portion size. 150-200 calories each, and use snack size baggies or better yet, be environmentally friendly and use reusable containers.

Two of my favorite snacks are plain Greek yogurt with some almonds or almonds with dried cranberries. I buy the almonds and cranberries in bulk at Costco where it is much cheaper than in the supermarket. Share what your favorite healthy snacks are.

Fresh Fruit & Vegetables:
- Portable and ready-to-eat
- Provides a wide variety of vitamins and minerals
- Good source of fiber
- Contains water to help keep you hydrated
- Great to combine with sources of protein (e.g. apple slices and cheese, carrots and hummus, banana and peanut butter)

Whole Grains:
- Rich in nutrients such as fiber and B vitamins (converts food to energy)
- Keeps you satisfied and feeling fuller longer
- Combine with peanut butter or almond butter for extra protein and fat

Nuts & Dried Fruits:
- Provide a good source of heart healthy fat
- High in fiber and vitamin E (lowers cholesteral)
- Keep servings small, about a handful

Oatmeal:
- Instant oatmeal contains soluble fiber (reduces "bad" LDL cholesterol)
- Throw in some nuts or fruit to add more nutritional value
- Keeps you full longer

Dairy:
- Keep it low fat
- Good source of protein and calcium for bone health
- Good source of carbs to reduce cravings for sweets
- Choose plain yogurt and add your own fruit to avoid additional sugars

Enjoy the taste of your food and make smart choices. We all "cheat" from time to time but that's okay. If you make the right decisions the majority of the time, you'll feel better, perform better, sleep better and win your race.

Enjoy the ride (and food),
Sheri