Laying a Solid Nutrition Foundation for Adolescents and Young Athletes
Consistent Meals & Snacks
- Three meals a day
- One to two or more snacks a day (depending on the athlete, sport and training level)
Variety of Foods From All Food Groups
- Food groups: protein, fruit, vegetable, grains/starch, dairy, fat
- At least three different food groups per meal
- At least two different food groups per snack
- EXCEPTION = during training or competition
Adequate Fluid Intake
- Drink with and between meals and snacks
- Check urine color. Â The goal is a lighter color like lemonade. Â A dark color, like apple juice, means you may be dehydrated.
Positive/Healthy Food Attitude
- Food is here to fuel, improve performance and prevent/help heal from injury
- Notice hunger, satiety and how different foods work with training and competition
Breakfast Ideas
- Greek yogurt + whole grain granola + blueberries
- Whole Grain English muffin + nut or seed butter + fruit
- 2 Eggs + slice of whole grain toast with jelly
- 1 cup instant oatmeal + nut or seed butter + banana slices and / or a yogurt
- Pre-made egg muffins + fruit
- Peanut butter & jelly sandwich
- Whole grain waffle spread with nut or seed butter & sliced strawberries
- Granola bar + low-fat yogurt
Snack Ideas
Eating on the Run
General: 2 out of 5 food groups
- String cheese + whole grain crackers
- Whole grain crackers + nut butter
- Fresh fruit + nuts or nut butter
- Yogurt (plain or Greek)
- Veggie sticks & hummus
- Trail mix (nuts/seeds + dried fruit or dark chocolate chips + whole grain cereal)
- Whole grain crackers or corn chips + avocado and/or salsa
- Glass of chocolate milk
- Whole grain granola bar
- Turkey + grapesÂ
- Small bowl of low-sugar cereal w/ milk
- Oatmeal cup with a drizzle of peanut butter or topped with chopped almonds
- Oatmeal cup + dried fruit or honey
- Hard-boiled egg + fruitÂ
- PB&J
- Cottage cheese & cherry tomatoes
Practice/Performance: Carbohydrate
- Fresh or dried fruit
- CrackersÂ
- Low protein & low fiber granola bars
- Dry low fiber cereal
- Sports drink
- Plain bagel
Rule of Thumb: 3 out of 5 food groups
Homemade Lunchable 1
- Pulled rotisserie chicken
- Fresh fruit
- Whole grain crackers
- Mashed avocado
Homemade Lunchable 2
- 2 hard-boiled eggs
- Veggies + hummus or ranch
- 1 apple
- Dark chocolate chips
Peanut Butter SandwichÂ
- On whole wheat
- With a low-fat yogurt
Turkey & Cheese Sandwich
- 2 slices whole grain bread
- Deli turkey
- 1 to 2 slices of cheese
- Lettuce, tomato on sandwich
- Mustard or Dijon
- + granola bar/pretzels
Homemade Trail Mix (nuts/seeds + dried fruit + whole grain cereal)
- Piece of fruit
- Greek yogurt
- Whole grain granola bar