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,

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 CHOICESCHOOSE 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 CHOICESCHOOSE 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.