Sports Nutrition 101 - Healthy Eating Choices Around TCU
3/2/2009 12:00:00 AM
March 2, 2009
General Restaurant Rules
• Add a salad before your meal with dressing on the side
• Your plate should be assembled as such: 1/4 carbohydrate, 1/4 protein, 1/4 vegetables/salad
• One fist carbohydrate (pasta, rice, potato, sweet potato, bread, corn, peas, etc.)
• One palm size meat/protein (chicken, fish, red meat, egg, tofu, cottage cheese, etc.)
• 1/2 plate veggies (salad, steamed vegetables, sautéed vegetables, raw vegetables, etc.)
• Get all dressings, sauces, gravies, dips, etc. on the side
• Never make pasta, rice, or potatoes the meal... make it the side dish and watch what sauces, butters, etc, it is cooked in or covered with
• Don't drink your calories in soda, sweet tea, alcohol, etc... try water and un-sweet tea
Subway
• 6-inch sandwich on whole wheat or honey oat
- Meat, cheese, veggie and sauce on the side with one bag Baked Lays or apples
- Turkey or ham wrap with cheese and Sun Chips
Panera Bread
• Grilled chicken salad and fruit
• 1/2 sandwich on wheat bread with 1/2 salad and dressing on side or broth-based soup
Chick-Fil-A
• Breakfast - Bagel with egg and cheese with fruit cup
• Grilled chicken sandwich with fruit cup
• Grilled chicken wrap with small amount of dressing
• Grilled chicken salad with large fruit cup
Boston Market
• 1/4 chicken breast with one side veggie, one side carbohydrate and one serving cornbread
• Turkey or chicken sandwich and fruit
• Grilled chicken salad and one side
McDonald's
• Breakfast - Egg McMuffin with apple dippers
• Grilled chicken sandwich with apple dippers
• Grilled chicken snack wrap with yogurt/granola parfait
• Grilled chicken snack wrap with snack-size fruit, yogurt, walnut salad
• Grilled chicken salad with apple dippers and caramel
• Toasted turkey deli sandwich (no bacon) with apple dippers and caramel
Wendy's
• Frescata sandwich (sauce on side) with mandarin orange cup
• Grilled chicken sandwich with low-fat yogurt
• Grilled chicken salad with low-fat yogurt and granola
• Small chili with four saltines and low-fat yogurt and granola
Jack In The Box
• Breakfast - Breakfast Jack with apple sauce and 2% mile
• Grilled chicken sandwich with fruit cup or apple sauce
• Chicken fajita pita with fruit cup
• Grilled chicken salad with dressing on side and fruit cup
Starbuck's
• Non-fat latte (cold or hot | can add sugar-free syrup)
• Non-fat chai tea
• Grande frappuccino light
