Eating For Performance and Nutrition



Eating For Performance and Nutrition

Due to the physical demands of all athletic activity, Variety is the spice of life.  Choose foods every day from each of the following food groups.  Meet your daily nutrient needs by choosing at least the minimum number of servings listed for each food group.  If you need help in your diet, ask a registered dietitian, dietetic technician, public health nutritionist or certified home economist.

| Food Group | |Eat in Moderation |Now and Then |

| |Eat Anytime | | |

|Breads, Cereals, Pasta, Rice, Beans, |Bread, esp. whole wheat |Pancakes, waffles, biscuits, muffins, |Croissants, sweet rolls, pastry donuts |

|and Peas (min. of 6-11 servings a day) |English muffins |corn bread |Snack crackers like Ritz, Townhouse, |

| |Bagels |Granola cereals |cheese crackers |

| |Sandwich buns | | |

| |Rice cakes | | |

| |Dinner rolls, esp. whole wheat | | |

| |Pita bread | | |

| |Low-fat crackers (matzo, bread sticks, | | |

| |rye krisp, saltines, graham) | | |

| |Hot cereals | | |

| |Cold cereals except granola | | |

| |Rice | | |

| |Spaghetti, noodles, macaroni | | |

| |Dried peas and beans | | |

| |Baked beans, chili beans | | |

| |Bean or split pea soup | | |

| | | | |

|Fruits and Vegetables |Fresh fruit & vegetables |  |Vegetables prepared in butter, cream, |

|(2-4 servings of fruit and 3-5 servings|Frozen fruit & vegetables | |or cheese sauce |

|of vegetables a day) |Canned fruits & vegetables | | |

| |Dried fruits such as raisins, prunes, | | |

| |dates, apricots, bananas | | |

| |Fruit juices | | |

| |Tomato or V-8 juice | | |

| |Vegetable soup | | |

| | | | |

|Meat, Poultry, Eggs, Fish, and |Chicken and turkey without skin |Luncheon meats that are 86%-94% fat |Beef (ground beef - 20% fat, rib |

|Shellfish, Nuts, Seeds |Cornish hen, Pheasant |free |roasts, club and rib steaks) |

|(up to 6 ounces a day) |Fish, shellfish |Nuts, Tofu |Pork (spare ribs, back ribs) |

| |Eggs |Peanut Butter |Luncheon meats that are less than 86% |

| |Lean beef (round, chuck sirloin, |Chicken and turkey with skin |fat free |

| |tenderloin) |Ground beef |Hot dogs |

| |Ground beef with only 10% fat |Pork chops, cutlets |Bratwurst |

| |Lean pork (tenderloin Canadian bacon, |Beef chuck roast, cubed steak, meatloaf|Italian or Polish Sausage |

| |ham) |Liver |Corned beef |

| |Veal | |Fried fish |

| |Lean lamb (leg, arm, loin, rib) | |Pork sausage links or patties |

| |Luncheon meats that are at least 95% | |Bacon |

| |fat free | | |

| |Venison, rabbit | | |

| |  | | |

|Dairy Products |Skim milk, 1% milk, low-fat buttermilk |2% Milk |Whole milk |

|(4 servings) |Low fat yogurt |Yogurt |Cream, half & half |

| |Cottage cheese |Part-skim ricotta |Whipped cream |

| |Cheeses with no more than 2-6 grams of |Part-skim mozzarella cheese |Cream cheese |

| |fat per ounce |Light cream cheese |Sour cream |

| |Grated Parmesan |Light sour cream |Custard-style yogurt |

| |Chocolate 1% Milk | |Whole milk ricotta cheese |

| |Low fat hot chocolate | |High fat cheeses such as American, |

| |Pudding made with 1% or skim milk | |Swiss, Cheddar, Colby, Monterey Jack |

| |Low fat frozen yogurt or icemilk | |Ice cream |

| |  | | |

|Fats and Oils |Low-fat gravy |Reduced calorie mayonnaise |Oil |

|(6-8 teaspoons a day) |Sauces made with broth, low-fat milk |Reduced calorie dressing |Margarine |

| |Seasonings such as Molly McButter, |Reduced calorie butter or margarine |Butter |

| |Butter Buds |spreads |Mayonnaise |

| | | |Shortening |

| | | |Sauces made with butter, cream, cheese |

| | | |Gravy |

|Sweets and Snacks |Low-fat frozen desserts, like sherbert,|Frozen desserts like ice milk |Ice cream |

| |frozen yogurt, popsicles, fudgesicles |Fruit crisps and cobblers |Cakes |

| |Angel food cake |Low-fat milkshakes |Pies |

| |Low-fat cookies, like fig bars, |Plain popcorn |Cookies |

| |gingersnaps, vanilla wafers |Microwave popcorn |Chocolate candy |

| |Low-fat candy like jelly beans, hard | |Potato chips |

| |candy | |Snack chips |

| |Low-fat snacks like plain popcorn, | |Buttered popcorn |

| |pretzels | |Milkshakes, eggnog |

| |Low-fat beverages like chocolate 1% | | |

| |milk, juices, soda, iced tea | | |

| |Low-fat hot chocolate | | |

| |Pudding made with skim or 1% milk | | |

Information from J-Hawk Aquatic Club website

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