|
|
|
OTC Home |
Here are some recipes that have been discussed in our
classes and training:
Note: All measures, including calories, are approximate.
Basic Smoothie
| Low Fat Milk (1%) |
1.5 cup |
150 |
20g |
12g |
3.5g |
| Orange Juice |
.5 cup |
45 |
5g |
1g |
0 |
Protein Powder
(Loblaw's Exact Vanilla) |
.5 scoop |
35 |
2g |
6g |
1g |
| Frozen Fruit |
1.5 cup |
150 |
40g |
2g |
0 |
|
Nutritional Info |
- |
380 calories |
67g Carb |
21g Protein |
4.5g Fat |
Homemade Fluid Replacement Drink (750ml bottle)
| Orange Juice
|
1 cup (235ml) |
| Water |
500 ml |
| table sugar
|
2 tsp (32 cal/32g carb) |
|
table salt |
1/8 tsp (pinch) 290mg sodium
(1 tsp = 2325 sodium) |
- An advantage of this drink is your ability
to fine tune the amount of carb (sugar) and
sodium (salt) according to your taste and
digestive system.
- Method: Pour OJ into bottle. In a
separate glass, dissolve salt and sugar in a
small amount of hot water then add to bottle.
Top up with cold water.
- OJ Considerations: No pulp means no fibre to
affect digestion. Low acid again helps GI
function. High calcium improves nutrient
balance.
Fluid Replacement Drink Comparison (750ml)
| Brand |
Calories |
Carb |
Sodium |
Potassium |
Calcium |
Magnesium |
Vit.C |
Protein |
| OJ Recipe |
122 |
52g |
290 |
400 |
16 |
24 |
90* |
2g |
| Gatorade Sport |
195 |
60g |
315 |
97 |
- |
- |
- |
- |
| Eload |
162 |
42g |
720 |
145 |
38 |
19 |
- |
- |
(Unless otherwise indicated, all measures
are in mg)
*100% RDA -
denotes unknown |
|
