Hungry Girl: How to Eat Like an Olympian

02/10/2014 at 03:35 PM ET

Julia Mancuso Olympics
Getty; Inset: Courtesy Hungry Girl

Lisa Lillien is the author of the popular Hungry Girl website and email newsletter, featuring smart, funny advice on guilt-free eating.

She is also the author of eight Hungry Girl cookbooks, five of which debuted at number one on the New York Times Best Sellers list. Read her PEOPLE.com blog every Monday for slimmed-down celebrity recipes and more.

Sure, our collective jaws hit the floor when we heard how many calories Michael Phelps supposedly ate every day while training a few years back. (12,000!) But as gymnast Nastia Liukin reminds us, not all athletes eat like that.

If you want to fuel your body with healthy foods like an Olympian, here are a few tips that are great for anyone:

Snack Smartly. Eating regularly is important to many athletes’ routine and diet. Skiers and snowboarders often have to bring snacks they can eat on the mountain. Julia Mancuso (a.k.a. the most decorated American female alpine skier ever; see her smiling face in the photo above) packs a PB&J for the road… er, snow, reports Business Insider. Other frequently cited snacks: nuts, veggies, smoothies and energy bars!

Keeping a stash of smart “emergency snacks” is a great way to avoid turning to whatever fattening foods you encounter throughout the day. One of my favorites? A 100-calorie pack of almonds, which you can find in most regular grocery stores.

Gretchen Bleiler Olympics
Carlo Allegri/AP

Breakfast Is King. Athletes talk again and again about the need for a substantial breakfast. Snowboarder Gretchen Bleiler reportedly enjoys omelettes with broccoli, zucchini, avocado and goat cheese. Yum! Other smart choices: yogurt and oatmeal paired with fruit.

Try these recipes for my Big Green Omelette and Fruit Salad Oatmeal Parfait. Both are filling, delicious, and won’t weigh you down!

Brianna Decker Olympics
David Stluka/AP

Protein = Power. While carbo-loading is commonly noted among athletes, packing on the protein is another fuel-up tactic. Hockey player Brianna Decker told Cosmopolitan she mixes meat from the previous night’s dinner into her morning scramble—smart! And though people in the midst of intense training sessions often throw back protein shakes throughout the day, most of us can just focus on getting enough protein at each meal.

If you need a protein-packed breakfast on the go, hit up the “hidden” Power Menu at Panera Bread. The 170-calorie Power Breakfast Egg White Bowl with Roasted Turkey has a whopping 28g protein, and the 360-calorie Power Mediterranean Chicken has 33g protein!

Don’t Wait… Hydrate! Staying hydrated while exercising is incredibly important, both for performance and for health. And it’s common for ordinary Joes and Janes like us to mistake thirst for hunger and eat things when we really just need a glass of water. So keep that H2O coming. Coconut water has the added benefit of potassium and electrolytes. It’s no wonder there’s an official coconut water—Zico—of the 2014 Winter Olympics.

Tote around a refillable water bottle. It’s less expensive and less wasteful than the disposable bottles. And if you’re looking to sip coconut water, try out the Zico Chocolate for a treat: An 8-oz. container has just 70 calories and 1g fat.

‘Til next time… Chew the right thing!

FILED UNDER: Food Blog , Hungry Girl

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The Latest Craze in Disco Styles Is See-Through Jeans—but Beware of Foggy Bottoms

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The Latest Craze in Disco Styles Is See-Through Jeans—but Beware of Foggy Bottoms

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On a clear day, you can see forever—or at least that’s the wicked thought behind L.A. designer Agi Berliner’s transparent idea: see-through jeans. Exhibitionists notwithstanding, most folks wear them over bathing suits or as attention-getting evening wear with halters, garter belts and body stockings. Created for the disco crowd, the $34 jeans are selling like, well, hot pants. In just six weeks, 25,000 pairs have already been sold in such major department store chains as Macy’s, Bonwit’s and Saks.

“What’s limiting American designers is that we’re afraid to do something different,” says Berliner, 32, a Hungarian émigré who fled with her family to the U.S. in 1956. Agi thought up the gimmick in London while marveling at the way plastics were being employed by designers of punk fashion. In her L.A. office, where she designs for La Parisienne junior sportswear, Agi spent five days on the phone and six weeks testing to come up with the right plastic.

Agi herself tried out the French-cut jeans with the zipper in front, and quickly found several problems: Some plastics tore away from stitching, others wouldn’t bend and all fogged with perspiration. The ideal material proved to be a vinyl supplied by a bookbinder. The steam was eliminated with a series of vents behind the knees and in the crotch. “They’re no hotter than polyester pants,” claims Agi, “and if you wear them with tights, they won’t stick to your legs.”

Whatever the discomfort and despite the problem of Saturday night feverishness, discomaniacs report one major advantage of the plastic pants: no laundry bills. To keep Berliner’s see-through jeans clear, all the wearer needs is a little Windex.

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its very good to have a protein diet. but i would like to recommend fiber diet to take in routine.