Sports Nutrition 101 - A Complete Lunch
3/15/2010 12:00:00 AM
March 15, 2010
Lunch Checklist
• Make sure your lunch consists of complex carbohydrates (ex: wheat bread, whole wheat/multi-grain crackers or pretzels, whole grain granola bar, etc.), lean protein (ex: lunch meat, chicken, tuna, 2% cheese), and some healthy fat (peanut butter, nuts, avocado)
• Look for whole wheat bread and grain products instead of white/refined products
• Add fruit to lunch to get extra vitamins & minerals in addition to great carbohydrate
Quick & Healthy
• Sandwich on whole wheat bread w/ 3-5 slices deli meat, 1 slice 2% cheese, lettuce, & mustard
• 1 serving whole pretzels or crackers
• 1 banana
"Wrap It Up"
• 1 whole wheat tortilla or Flat-Out (from Wal-Mart) w/ 1 slice 2% cheese, 1 cup (fist size) already grilled chicken, lettuce, 2 Tbs. light Ranch
• 1 serving Baked Lays
• 1 yogurt w/ berries mixed in
Healthy Mexican Lunch
• 1 large whole wheat tortilla w/ ½ cup grated or 2 slices 2% cheese & 1 cup (fist size) already grilled chicken
(Fold in ½ and heat in microwave then slice into 4 slices | Add 2 Tbs. light sour cream or 3-4 thin slices of avocado)
• 1 serving light or Tostitos multi-grain tortilla chips & salsa
• 1 cup chopped fruit for "dessert"
A "Warm & Homey" Lunch
• 1 can Healthy Choice Chicken & Noodle (or rice) soup
• 1 serving whole wheat crackers
• 1 - 2% string cheese
• 1 apple dipped in a Dannon Light-n-Fit yogurt
*For more calories, eat double the entrée or double up on the whole grain crackers, pretzels, & fruit. You can always add an extra string cheese or peanut butter sandwich on wheat for more calories!*
