Beyond Banning Brown M&M’S:
A Few More Special Requests for the Rider
Guacamole, hummus, and black bean dip are great places to get fiber and important nutrients such as protein and healthy fats.
Beverages without added sugars
Beverages such as bottled teas and coffee drinks can contain lots of hidden calories from sugar.Whole grains
Instead of white bread and white rice, go for whole wheat bread and whole grains such as brown rice, barley, and oats. Whole grains are great sources of energy, fiber, and key nutrients. They can also help to reduce the risk of chronic diseases such as heart disease.
Swap out some of the chicken in the unidentifiable sauce for salmon a couple times a week. Fatty fish, such as salmon, are good sources of omega-3 fatty acids.
Omega-3 fatty acids need to be included in our diet since the body cannot produce them. They can help to reduce inflammation and the risk of some chronic diseases such as heart disease.
The American Heart Association recommends eating fish (particularly fatty fish) at least twice a week (1 serving = 3.5oz or about ¾ cup cooked fish).
Why eat veggies? Veggies are packed with all sorts of good stuff such as lots of important vitamins, minerals, fiber, and phytochemicals.
Vitamins and minerals are essential for the body to function. They play important roles throughout the body in metabolism; muscle contraction; nerve conduction; heart rhythm regulation; wound healing; blood clotting; and maintaining healthy bones, teeth, skin, and hair. Since our body does not synthesize most vitamins and minerals, we must include them in our diet.
Veggies also contain naturally occurring compounds found in plants called phytochemicals. Phytochemicals may reduce the risk of developing diseases such as heart disease and cancer. Some phytochemicals provide the colors for fruits and veggies (example: lycopene gives tomatoes their red color). Eating a variety of veggies and fruits with different colors is important to maximize health benefits.
Instead of the standard veggie tray, try new ways to include veggies such as roasted with herbs and spices, stir-fried, added to soups, thrown on a pizza, or marinated in a pasta or grain-based salad.
More Whole Fruits
Put down some of the fruit juice and go for more whole fruits. When you consume whole fruit, you get the fiber and phytochemicals present in the skin and other fibrous portions of the fruit not usually included in fruit juice.
The whole fruit delivers additional health benefits such as keeping your intestines healthy and moving waste through your body. Also, the fiber from whole fruits can increase satiety, the satisfied feeling of fullness after eating, which delays the onset of hunger.
Insist On Food Safety
Food safety is extremely important for touring music professionals. Food poisoning can not only leave you feeling horrible, but also unable to perform.
See Food Safety Tips for information on preventing foodborne illness.