Good and Bad Foods

All of the important nutrients listed above are eaten through food. For the average person, there are different foods that are good and bad to eat when it comes to a healthy diet. For teen athletes, however, this list becomes even more specific and important to follow. When looking for good carbohydrate foods, whole grains, fruits, and vegetables will do the job while supplying you with vitamins and minerals as well. For protein, lean meats and poultry are the best foods to eat. Also, nuts, beans, and dairy products will supply protein. However, on game day, you should stay away from dairy products because they are harder to digest. Some foods even supply you with “good” fats. These foods include nuts, seeds, vegetable oils, and avocados. An important mineral that many forget about is iron. Lean red meats, shrimp, iron-fortified cereal, and bread products can supply you with it. Calcium can be found in dairy products as well as leafy green vegetables. As athletes are active, foods to avoid are those high in saturated and trans-fat, such as butter, margarine, and animal fats. Also, foods should be avoided an hour before activity, as they won’t be able to digest in time. Candy bars and sodas should be avoided before sports as well.

-SK

Three Day Meal Plan

DAY 1:
Breakfast:
• 2 pieces whole grain toast
o Little bit of spread (if needed)
• 2 eggs.
• Non concentrated Orange/Apple Juice
• Banana
Snack:
• Carrot sticks
• Apple
Lunch:
• Turkey Sandwich on whole grain bread
o Lettuce
o Tomato
• Small bag of Chips
• Water
After Workout Snack:
• Chocolate Milk
o After Work out
• Banana
Dinner:
• Side Salad
o Low fat dressing
• Olive oil/ Vinegar
• Milk
• Spaghetti
o Meatballs
o Tomato sauce
-At least one liter of water for the whole day

Day 2 GAME DAY!: (avoid candy bars and sodas)
Breakfast:
• Orange juice
• Toast w/ peanut butter & apples
Lunch:
• Chicken & Rice
• Side salad & soy beans
Snack (1-2 hours before game):
• Apple

After Workout Snack:
• Chocolate Milk
• Banana
Dinner:
• Steak & Rice
• Broccoli & Corn
Dessert
• Banana split with chocolate syrup
-At least one liter of water for the whole day

DAY 3: (REST DAY)
Breakfast:
• Melons
• Cereal & Milk
Snack
• Yogurt & granola
• Cheese stick
Lunch:
• Baked potato w/ cheese, bacon & low fat, little, or no butter
• Cantaloupe
Snack:
• Chocolate chip cookie
Dinner:
• Fish tacos w/ cheese, lettuce, tomatoes, low fat sauce, fresh salsa
• Beans
• Water
Dessert:
• Cinnamon Toast
-At least one liter of water for the whole day


- AL

Bibliography

Prentice Hall Biology. Upper Saddle River, N.J: Pearson Prentice Hall, 2006.

"Teen Nutrition: Helping Teens Make Healthy Choices." Meals Matter - Healthy eating and meal planning made easier. 24 Apr. 2009 .

"Nutrition.com.sg - Diet & Exercise - Food for Sports." Nutrition.com.sg - Home. 24 Apr. 2009 .

"Sports Nutrition - Calories, Carbohydrates, Protein, Vitamins and minerals, Fluids, Sports supplements, The timing of meals." Internet RFC/FYI/STD/BCP Archives. 24 Apr. 2009 .