|Potato Goodness Blog Post
Title: Active Lifestyle Nutrition
by: Dawn Jackson Blatner, RDN, CSSD
Many people are NOT training for a marathon or playing competitive sports. But, they are dedicated to fitness and living an active lifestyle.
There’s a huge population of people who workout most days, enjoy going to the gym, run 5K’s for fun on the weekend, read fitness articles in their spare time, socialize with friends by trying new fitness classes, or have active hobbies like roller skating or jumping rope.
This group of people does not need intense sports nutrition advice, but they do need: Active Lifestyle Nutrition.
What is Active Lifestyle Nutrition?
It’s a way of eating that focuses on giving your body balanced nutrition so it can be ✨energized✨ during workouts and through all the active things you do in a day.
Potatoes are an important Fitness Food!
Potatoes support an active lifestyle because they are a nutrient-dense VEGGIE that provide nutrients to fuel your fitness.
Impressive potato nutrition stats…
One medium 5.3 oz potato with the skin has:
💪Energy (only 110 calories)
💪Quality carbohydrates (the primary fuel source for the brain and working muscles)
Potassium (more than a medium banana; potato 620mg vs banana 450mg)
💪Vitamin B6 (a good source)
💪Vitamin C (an excellent source)
💪Plus 2g fiber, 3g protein, and 1.1mg iron
Below is an ⚡️Active Lifestyle Nutrition Checklist⚡️ to keep your body energized to work hard & play hard. I’ve included some of my favorite ways to include POTATOES into fitness-focused meals & snacks…
✅Three Balanced Meals Per Day
A balanced fitness meal has carbohydrates to fuel cells, protein to build and repair cells, and produce and fat to protect cells.
Examples of balanced fitness meals with potatoes:
Veggie Scramble: Grated potato + eggs + chopped veggies + cheddar cheese
Potato Caesar: Roasted potato cubes + grilled chicken + kale + caesar dressing
Potato Nachos: Roasted potato rounds + black beans + shredded cabbage + salsa/guacamole
✅ One or Two Nourishing Snacks Per Day
The best fitness snacks are a combination of produce + protein. Produce has vitamins, minerals, and carbohydrates to fuel cells and protein can work to build and repair cells.
Examples of fitness snacks with potatoes:
– Potato power bites
– Potato energy smoothie
– Roasted potato wedges dipped in plain Greek yogurt
– Petite roasted potatoes + cheese cubes
✅ Meals & Snacks Timed Around Fitness
Have a snack before workouts so your stomach doesn’t feel too heavy during sweat sessions and a balanced meal after workouts to flood key nutrients to tired, worked cells.
✅ Hydrate, Hydrate, Hydrate
Plain water is a great hydrator, but on extra sweaty days adding in coconut water w/ a pinch of sea salt can help replace the electrolytes lost in sweat. The rule of thumb is at least 9 glasses (72 ounces) fluid for women and 12.5 glasses (100 ounces) for men per day. However being active increases those needs. The best gauge of hydration is the color of urine, it should be a pale yellow, not too dark and not too clear.