THON weekend is quickly approaching! How have you been preparing? Let’s take a quick look at how different foods can be used to help fuel you throughout the weekend. Here’s a little breakdown of the different food groups and how they affect your body:

Grains: Whole grains are packed with fiber and complex carbohydrates, which keep you feeling full and will help sustain your energy throughout THON weekend. As opposed to refined grains, whole grains contain all parts of the grain, making them more nutritionally dense. While dining on campus this week, try swapping in whole grain options like oatmeal, whole wheat pasta or bread and quinoa.

Protein: This nutrient is essential for maintaining muscle strength and ensuring your body is functioning properly. Try to eat a variety of lean protein sources to provide your body with all of the essential amino acids. Each food contains a different combination of amino acids, so eating a variety of both animal and plant-based proteins will ensure that you don’t miss out on any  vital nutrients. Lean proteins include chicken, fish, beans, legumes, and tofu.

Fats: Fats provide a concentrated source of energy and deliver essential nutrients. There are two types of fat, saturated and unsaturated. Saturated fat is found in higher quantities in animal foods like full-fat milk, butter or cheese and red meat and, when consumed in excess amounts, has been linked to the development of heart disease. Unsaturated fats typically come from plant-based sources like nuts, seeds and oils like olive and canola. Unsaturated fats have been shown to help reduce LDL (bad) cholesterol levels in the body and many also contain essential omega 3 fatty acids. Try replacing saturated fats with unsaturated fats, such as switching from a creamy ranch dressing to an oil-based vinaigrette on your salad, to promote heart health. Good sources of fat to incorporate in your diet are nuts, olive oil and fish. Nuts also make a great snack for when you’re on the go! 

Dairy: Dairy products have tons of calcium, potassium, vitamin D, and protein. All of these nutrients are essential for bone health and contribute to the maintenance of a healthy blood pressure. Good sources of dairy include low-fat milk, yogurt, and natural cheeses. Eating yogurt and granola for breakfast and adding low-fat cheese to your salads and soups are easy ways to increase your dairy intake.  Or, you can simply enjoy a glass of low-fat milk with your meals. Dairy products don’t settle well with you? No problem! Soy milk and soy products are great alternatives with similar nutrients.

Fruits: Fruits are high in fiber and natural sugar. The fiber helps you to feel full between meals, and the natural sugar is used as fuel for your body. Add fruit to your breakfast and snacks keep your body energized and feeling full leading up to THON! Check out the Grab-n-Go section in on-campus c-stores to get your fill of fresh fruit.

Vegetables: During THON, lack of sleep weakens your immune system. Include vegetables in all of your meals and snacks to boost your immunity and provide your body with essential vitamins and minerals such as Vitamin A, Vitamin K, folic acid, iron! Vegetables can easily be added to omelets, pastas, and pizza. Try some nutritious veggies such as broccoli, spinach, squash, sweet potato, zucchini, kale, carrots and peppers!

Overall, when creating your meals, aim to make half of you plate consist of fruits and vegetables and the other half grains and protein. This is ensure you are getting all of the nutrients your body needs to keep you dancing all through the weekend.

Be wary of:

Caffeine: Caffeine is not provided during THON weekend. To avoid feeling sluggish from the lack of caffeine, it’s best to wean yourself off in the days leading up to the event. Start by drinking only one cup a day  and then try switching to “half-caff”  and then decaf coffee and tea! Make sure to cut caffeine out gradually; going “cold turkey” can lead to headaches, sleepiness, irritability, and lack of concentration! 

Added Sugars: Sugary beverages and sweets provide quick energy, but they won’t maintain your stamina for long periods of time. Try to replace added sugars with natural sugars, like those found in milk and fruits. This will provide your body with energy, as well as essential nutrients like calcium, fiber and more!

Lack of Sleep: After several nights of losing sleep, you also lose the ability to think clearly and function properly. Your immune system also starts to weaken, which can make you more susceptible to getting sick. Try to get at least eight hours of sleep a night while gearing up for THON to support healthy brain and body function!

Dehydration: Lack of hydration can lead to headaches, tiredness, and loss of concentration. Don’t forget that you can get fluids from foods, too! Eating a juicy orange or some cucumber slices are a great way to keep your body hydrated. Carry a reusable water bottle with you throughout the day. Forgetting to take those sips? Set personal reminders on your phone or in your planner!

Follow these tips to make the most of your 2017 THON experience!