Sports Nutrition 101 - Dinner in the Dorm
3/29/2010 12:00:00 AM
March 29, 2010
Feb. 2, 2009
Dinner Checklist
• Make sure your dinner consists of complex carbohydrates (ex: wheat bread, whole wheat/multi-grain crackers or pretzels, pasta, rice, potatoes, etc.) & lean protein (ex: lunch meat, chicken, tuna, 2% cheese)
• Look for whole wheat bread and grain products instead of white/refined products
• Aim to add veggies in your dinner; this is a great way to get them in!
• If eating dinner after practice, make sure to get a good amount of carbohydrate in the meal
"Dinner for 1 Please"
• 1 Healthy Choice or Lean Cuisine meal (including meat, vegetable, & carbohydrate)
• Side salad (can be pre-made w/cheese & veggies or salad in a bag)
• 1 serving whole wheat crackers
• Still hungry... add a fruit and yogurt parfait (1 yogurt w/chopped fruit & Light Cool Whip)
Healthy & Quick
• Sandwich on whole wheat bread (bagel for more calories) with 3-5 slices deli meat &1 slice 2% cheese
• Side salad with sprinkle of 2% cheese & dressing on the side or light dressing
• 1 serving baked chips
• Quaker chewy granola bar for dessert or individual pudding & Light Cool Whip
Healthy Pizza
• 1 individual frozen pizza (Lean Cuisine, Healthy Choice South Beach Whole grain)
• Side salad with sprinkle 2% cheese, croutons, & dressing on the side or light dressing
• 1 can green beans warmed in microwave in microwavable bowl (not can!)
• 100 Calorie Pack Cookies for dessert
Breakfast for Dinner
• 2-3 eggs scrambled in the microwave
o Crack eggs or pour ½ cup egg beaters into microwavable bowl, scramble with fork & place in microwave for ~45 seconds, take out & scrape around edges, back in the microwave for ~45 seconds, take out & scramble with fork... if they don't look quite done...back in for another 10-15 seconds, then salt & pepper to taste & sprinkle with 2% grated cheese
• 2 pieces whole wheat toast (bagel for more calories) with 2 Tbs. peanut butter
• Apple Dessert
o Chop 1 apple, cover in cinnamon & cook in microwave for ~2 minutes, then pour 1 vanilla yogurt on top & sprinkle with granola
* For more calories, double the entrée or add an extra serving of carbohydrate. Another choice is to add an "already grilled chicken breast" to your dinner; you can buy them frozen in a bag & then eat heat in microwave to eat.
A good "calorie addition" is Chicken Voila or other "dinner in a bag" meals found in the frozen food section. Simply put in bowl, sprinkle water, & heat in microwavable bowl.
