SportsEngine



Protein-Carbohydrate Pairing

Helps to: 1-Control blood sugar; prevent sugar spikes 2-Maintain healthy triglyceride levels 3-Prevent overeating

Never eat a CARBOHYDRATE by itself.

If you eat a CARBOHYDRATE, also eat a PROTEIN.

|CARBOHYDRATES |

|Less Healthy |More Healthy |

|White bread |Whole wheat bread |

|White rice, fried rice, yellow rice |Brown rice, barley |

|Pasta, noodles, macaroni |Whole wheat pastas |

|Chips |Baked chips, pretzels, or low-fat popcorn |

|Tortillas |Whole wheat or corn tortillas |

|Potatoes |Sweet potato |

|Biscuits, Croissants |English muffins |

|Grits |Oatmeal |

|Sugary cereals, cereal bars |High-fiber, low-sugar cereals/bars |

|Candy, candybars |Granola bars |

|White hotdog/burger buns, rolls |Whole wheat buns, rolls |

|Fruit snacks, fruit roll-ups, fruit packed in |Fruit: Fresh, dried, or packed in juice |

|syrup | |

|“Fruit drinks” |100% juices |

|Sodas, sweet tea, lemonade, fruit punch, bottled |Diet sodas, unsweet tea, zero-calorie drinks, water, |

|green tea, sport drinks, alcohol |Vitamin Water 10, G2 Gatorade, Powerade Zero |

|Muffins, cornbread |Beans, peas, corn |

|Cakes |Snackaway & TLC cakes & cookies |

|Cookies | |

|Cornbread | |

|PROTEINS |

|Less Healthy |More Healthy |

|Regular cheese |Low-fat, part-skim, or 2% cheese |

|Meats: regular hamburger meat, hot dogs, |Meat: lean ground beef, chicken/turkey breast, tuna, |

|sausage, pepperoni, salami, wings, Ribeye, |salmon, shrimp, fish, lean deli ham/roast beef, |

|T-Bone, BBQ, bacon, country ham, bologna |Canadian bacon, beef/pork tenderloin, sirloin steak, |

| |lower-sodium jerkeys |

|Whole or 2% milk |1% or skim milk |

|Regular cream cheese |Reduced-fat cream cheese |

|Regular yogurt |Low-fat/sugar yogurt (Kroger Carb Master, non-fat |

| |Greek with 12g sugar or less, etc.) |

|Regular cottage cheese |Low-fat cottage cheese |

| |Peanut butter, PB2 |

| |Nuts |

| |Eggs or egg substitute |

| |Protein powder (low-sugar) |

| |Protein bars (low-sugar) |

Created by Kendra Houghton, MEd., CHES

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