PHYSICAL FITNESS SPORTS NUTRITION
PROPER NUTRITION • You need to eat 5 times per day!!! Drink 8-10 glasses of water every day. • Breakfast: Protein drink, eggs, peanut butter toast, ham, rice. Chocolate Milk is great • Snack: fruit, sandwich, power bar. (this can be put in backpack). • Lunch: Chicken, fish, Gatorade, tea, salad, Avoid Fried Foods • Snack: fruit, sandwich, hard boiled egg, baked potato • Dinner: Lots of pastas. Rice. Avoid Fried Foods • No more Mayonnaise / ketchup
6 LETHAL FOODS • 6 LETHAL FOODS • Soda • Chips • French Fries • Pizza • Candy • doughnuts
HIGH CARB FOODS • Fruit, Vegetable, Milk, Pasta, Breads • Apple, English Muffin, Mashed Potato, Saltine Crackers • Bagel, Fruit Cup, Mixed Berries, Spaghetti • Fruit Smoothie, Oatmeal, Wheat Toast, Baked Potato • Gatorade, Orange Juice, Banana, Energy Bars • Popcorn, Beans, Grapes, Rice
HIGH PROTEIN SNACKS Eggs, Meats, Milk, Cheese, Fish • Yogurt, Tuna Sandwich, Beef, Lamb Milk, Turkey Sandwich • Chicken, Pork Strips, Cottage Cheese
HIGH FAT FOODS Butters & Oils • Whole Milk, Nuts, Margarine, Butter, Pie Crust • Fried Foods, Cheese, Oils, peanut butter
WISE FOOD CHOICES • CHOOSE THIS FOOD INSTEAD OF THIS FOOD • Baked Potatoes French Fries • Boiled Egg Whites Fried Eggs • 100% Orange Juice Sunny Delight • Steamed Brown Rice white rice • Boiled Whole Wheat Spaghetti Spaghetti-Os • Homemade Whole Wheat Brownies Little Debbie Cakes • Homemade Food from Fresh Ingredients Processed Foods
WISE FOOD CHOICES CHOOSE THIS FOOD INSTEAD OF THIS FOOD • Fresh Fruit with its Skin Canned Fruit • Water Sodas • 100% Whole Wheat Bread White Bread • Broiled Skinless Chicken Breast Fried Chicken • Bean Burrito with No Fat Cheese Burrito Supreme • Fat Free Frozen Yogurt Ice Cream • Shredded Wheat & Bran Frosted Mini-Wheat
WISE FOOD CHOICES CHOOSE THIS FOOD INSTEAD OF THIS FOOD • Broiled or Steamed Food Breaded and Fried Food • Baked Potato Chips Fried Potato Chips • Fresh Vegetables Canned Vegetables • Whole Wheat Bagels Donuts • Ground Lean Steak Hamburger • Oatmeal High Sugar Cereal • Skinless Chicken Breast Chicken with Skin
FAST FOOD • FAST FOOD EATING • 1) Combine protein (skinless chicken or turkey) with carbs (bread). • 2) Substitute salad for fries!!! However, avoid using high fat/high sugar dressings. • 3) Refrain from using ketchup or mayonnaise.
FAST FOOD • Kentucky Fried Chicken you can have a quarter chicken (no skin) for protein and a small serving of mashed potatoes, or garden rice, or red beans for carbs. • McDonald's you can have a McGrilled Chicken (no mayo), a Chunky Chicken Salad, and a water. • Subway you can either order a Roast Turkey Breast Sub, a Veggie Sub or a Roast Beef Sub. Remember the rules that we already discussed: NO EXTRA OILS OR MAYO etc. • Taco Bell you can order any of the following: a Light Chicken Burrito, or a Light Chicken Taco, or a Light Bean Burrito, or a Light Soft Taco Supreme, or a Light Taco Supreme, or a Light Taco, or a Light Soft Taco. • Wendy's you may want to have either a grilled chicken sandwich or a grilled chicken salad.
SCHOOL • AT SCHOOL • - Cook foods such as chicken, beef, turkey, rice, pasta, etc. ahead of time and put in backpack. • - Make sandwiches such as tuna, roast beef, turkey, etc. • - Mix a protein shake and take it with you in a thermos or shaker bottle. • - Take fruits and vegetables i.e. apples, bananas, carrots, etc.