How Basketball Players Can Improve Their Diet To Improve Performance

Simple Tricks to Control Portion Sizes

Have you ever heard the phrase, “Would you like to supersize that?” If you usually answer “yes” to this question asked at McDonalds, do you know how much food you are actually saying yes to? When you are trying to eat a well-balanced diet, it is sometimes difficult to estimate the right amounts of foods you should be consuming. Today, most restaurants are serving extra large portion sizes for their meals and it is distorting people’s views of what a real portion size actually looks like. Here are some simple tricks to use as a guide to help remember common serving sizes.

An easy way to determine a serving size is to visualize it as the size of a common object. Look at the list below that shows common food items, serving sizes, and objects to compare them to:

Food = Serving Size = Object
Meat = 3 ounces = Deck of cards
Fish fillet = 3 ounces = Checkbook
Bread = 1 slice = Cassette tape
Cooked pasta or rice = ½ cup = Tennis ball
Peanut butter = 2 tablespoons = 2 thumbs
Peanuts = 1 ounce (28 peanuts) = 1 handful
Cheese cubes = 1 ounce = 4 dice
Nuts = 1 ounce = 1 large egg
Raw, leafy vegetables = 1 cup = Baseball
Margarine or butter = 1 teaspoon = A fingertip
Salad dressing = 2 tablespoons = Ping pong ball
Mashed potatoes = 1 cup = Your fist
Baked potato = 1 medium potato = Computer mouse
Cooked vegetables = ½ cup = 1 handful
Fresh fruit = Medium sized piece of fruit or ½ cup sliced fruit = Tennis ball
Dried fruit = ¼ cup = Ping pong ball
Bagel = 1 ounce (1/2 a bagel) = Hockey puck
Pancakes = 1 pancake = Compact disk
Snack food = 1-2 ounces = 1 handful
Ice cream = ½ cup = Tennis ball
Cookies = 1 cookie = Makeup compact

To find out how many servings of each food group you should be consuming for your age group and physical activity level, visit

Top Four Nutrition Tips for Athletes

Dr. Amy’s REGEN Nutrition Tip of the Week

I have been inspired by the NCAA Final Four to create my “Top Four” Nutrition Tips for Athletes.

#1 RECOVER: Don’t forget to recover within 60 minutes after exercise by consuming a carbohydrate and protein snack or beverage! Consuming these nutrients when the muscles need them most will enhance your muscle recovery and allow you to work out just as hard the next day.

#2 BREAKFAST: Start the day off right by eating a mix of carbohydrates and protein at breakfast. Research suggests that eating moderate amount of protein throughout the day may be better than eating one or two large protein meals. Add in some eggs or peanut butter at breakfast time to start the day off right!

#3 FRUITS and VEGETABLES: Fruits and veggies not only provide you with lots of great vitamins and minerals but they also provide you with fiber all day long. Eating different colors of fruits and vegetables will provide you with different nutrients so don’t forget to eat across the rainbow of colors!

#4: HYDRATE, HYDRATE, HYDRATE: Make sure you consume at least 64 oz. of water or non-caffeinated drinks each day. Exercise increases the amount of fluid that your body needs so be sure to increase that on days that you are exercising and practicing. Carrying around a water bottle with you at all times will be a friendly reminder to you to stay hydrated so you can perform at your best!