The 2-2-1 Food Pyramid for Cheerleaders
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Fruit & Vegetables: The First Level
We have all heard about how eating your ‘5-a-day’ of fruit and vegetables can reduce your risk of type 2 diabetes, cardiovascular disease, and a host of other serious medical conditions, but did you know that they can also help improve your performance and reduce your risk of the common cold?
The stress of intensive training, competitions, and everyday life (school, parents, etc.) can have a negative effect on your immune system, leaving you vulnerable to every sniffle or sneeze going around school.
Not eating enough fruit and vegetables will not only lead to tiredness, but also an impaired immune system. Vitamin A, Vitamin C, Vitamin E, and magnesium help support your immune system and prevent illness.
For cheerleaders, the vitamins and minerals found in fruits and vegetables are vital for staying healthy and improving their performance, especially during times of particularly tough training-- like when you are trying to hit that pyramid after two hours of training. They are also important when recovering from either strenuous training or injury.
Many of these nutrients can not be made by the body, so they must come from the diet. While it is true that you can get them from vitamin supplements, using supplements is not a replacement for healthy eating. You can take the vitamin tablets, but if you only eat cheeseburgers and chocolate, you will still suffer from illness and weight gain.
Get your ‘5-a-day’ from mostly vegetables and you will also benefit from the fiber found in them which, like the fiber in carbohydrates, helps you to feel fuller for longer.
Fruit, while still a part of a healthy diet, should be eaten in moderation, as it is generally higher in sugars and lower in fiber. Use sweet fruit, such as strawberries, as a substitute for your usual dessert. Soon, you may find yourself naturally reaching for the cherries instead of the chocolate.
Keep an eye out for part 2 of ‘The 2-2-1 Food Pyramid for Cheerleaders’ to learn what else goes into building the perfect pyramid of healthy eating.
Fruit & Vegetables: The First Level
We have all heard about how eating your ‘5-a-day’ of fruit and vegetables can reduce your risk of type 2 diabetes, cardiovascular disease, and a host of other serious medical conditions, but did you know that they can also help improve your performance and reduce your risk of the common cold?
The stress of intensive training, competitions, and everyday life (school, parents, etc.) can have a negative effect on your immune system, leaving you vulnerable to every sniffle or sneeze going around school.
Not eating enough fruit and vegetables will not only lead to tiredness, but also an impaired immune system. Vitamin A, Vitamin C, Vitamin E, and magnesium help support your immune system and prevent illness.
For cheerleaders, the vitamins and minerals found in fruits and vegetables are vital for staying healthy and improving their performance, especially during times of particularly tough training-- like when you are trying to hit that pyramid after two hours of training. They are also important when recovering from either strenuous training or injury.
Many of these nutrients can not be made by the body, so they must come from the diet. While it is true that you can get them from vitamin supplements, using supplements is not a replacement for healthy eating. You can take the vitamin tablets, but if you only eat cheeseburgers and chocolate, you will still suffer from illness and weight gain.
Get your ‘5-a-day’ from mostly vegetables and you will also benefit from the fiber found in them which, like the fiber in carbohydrates, helps you to feel fuller for longer.
Fruit, while still a part of a healthy diet, should be eaten in moderation, as it is generally higher in sugars and lower in fiber. Use sweet fruit, such as strawberries, as a substitute for your usual dessert. Soon, you may find yourself naturally reaching for the cherries instead of the chocolate.
Keep an eye out for part 2 of ‘The 2-2-1 Food Pyramid for Cheerleaders’ to learn what else goes into building the perfect pyramid of healthy eating.
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