Sports Medicine - Nutrition and Health Information - Recommended Meals

Nutrition and Health Information

• Overview
• Balanced Diet
• Daily Eating Habits
• Daily Caloric Intake
• Recommended Meals
• Flexibility
• NCAA Banned Substances

• Student Athlete Information

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Nutrition and Health Information for Student Athletes

Recommended Meals

Breakfast (you must eat breakfast)

• Instant Oatmeal
• Yogurt
• Whole grain cereal
• Skim milk
• Whole grain wheat bread
• Pancakes
• French toast
• Cream of Wheat
• Fruit

Pre-Game Meal

• Fruit
• Fresh vegetables with no salt, homemade soup
• Salad with low calorie dressing
• Baked potato
• Rice (brown rice preferably)
• Vegetables with out dip
• Complex Carbohydrates:
  • Spaghetti/ fettuccini with lean meat sauce
  • Spaghetti with clam/tomato sauce
• French toast
• Pancakes (regular syrup, but little or no butter)
• Whole wheat bread
• AVOID FATS- takes longer to digest

Snacks

• Fruits
• Veggies without dip
• Low fat yogurt
• Tuna Fish Sandwiches
• Low fat cheese sandwich (look for 7-11% fat cheese)
• Popcorn with no butter
• Raisins
• Dry roasted nuts
• Oatmeal and raisin cookies
• Low-fat cheese pizza
• Low-fat Cottage Cheese
• Instant Oatmeal