Variety
No single food group can supply all of the needed nutrients. Make sure to eat daily from the categories listed below:
-fruits
-dairy
-vegetables
-meats, poultry, fish
-nuts or legumes
-breads
Sugar Intake
Limit it! Sure, sugar can and does give you the "quick picker-upper", however, it is only temporary. Soon, that sugar high will cause your body to crash--lower than you were before.
Too much saturated fat and cholestoral is a no-no!
It's a common myth that all fat is bad. Not so. Your body does need fat. Fat is as essential to good nutrition as much as proteins and carbohydrates are. However, it is best to steer clear of foods high in saturated fats and in cholestoral. Here's how--
-Eat lean.
-Avoid fried foods.
-Limit your dairy intake.
Complex Carbos... Superb fuel for physical and mental activity. There's a wide variety to choose from--go to town!! The list includes rice, wheat, corn, potatoes, dry beans, peas, and leafy veggies. To find out more about complex carbos, check out http://www.geocities.com/HotSprings/1950...
Proteins ... Foods chockful of protein are good for tissue building, muscle recovery, and gains in stength. Foods high in protein include dried beans, egg whites, fresh fish, shellfish, lean cuts of meat and veal.
Fluid intake... For a mascot, the most important thing to remember is to maintain adequate fluid intake. Remember, the temperature in that costume can rise to 140 degrees in a slight matter of minutes. The water lost to perspiration can be dangerous, even life-threatening. To avoid dehydration drink 6-8 glasses of water daily as well as additional fluids before, during, and after your performances.
No matter how hard you practice or how confident you are in your abilities, you'll never succeed without good nutritional habits.
For more on sports nutrition, check out
The Gatorade Sports Science Institute at http://www.gssiweb.com/index.html
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