Making Healthy Choices On The Road

Eating on the road, especially during competition and tournaments, is important and takes extra pre-planning. The extra effort is worth it t make sure your young athlete has the proper fuel for optimal performance, familiar foods t avoid stomach upset, and finally make sure the options are healthy and well balanced. Think ahead when choosing a restaurant:

Know your menu terms and cooking terms

Healthy terms: broiled, baked, grilled, steamed, poached, roasted Terms t avoid: fried, sautéed, crispy, creamy, rich, au gratin, battered, buttered, stuffed

Look up the menu ahead of time Download application on Smart Phone Try ordering ahead of time D not be afraid t ask questions and request substitutions High fat items could weigh you down or cause stomach upset which affects performance

Not optimal for recovery after a game or hard practice

Healthy beverage choices

Stick t water, small glass of juice, or milk Avoid caffeinated beverages like coffee, tea, or soda

Breakfast: Keep it simple The rule of thumb t use when eating at a fast food restaurant is the simpler the better.

High Carbohydrate/Low Fat

High Fat Foods To Avoid

Cereal (hot or cold) with banana and granola Scrambled eggs Bagels Waffles w/fruit and syrup English Muffins Low-fat muffins Pancakes Toast (whole wheat) with jam Fruit/fruit juices Skim or low fat milk Yogurt

Breakfast sandwiches made with cheese, sauce, bacon, or sausage Side dishes (hash browns, etc.) Danish Croissants Biscuits

Lunch and dinner: It’s what on top that matters Making healthy choices for lunch and dinner at fast food restaurants isn’t as simple as limiting your athlete t the salad bar and avoiding the burgers, pizza, and sandwiches. It’s often a matter of what’s on top (i.e. the dressings, toppings, and condiments) that determines whether the meal is high carbohydrate, low fat or not.

Healthier

Not As Healthy

Burgers

Single Without “special sauce” (ketchup or mustard are better) Without cheese Tomatoes and lettuce

Double (if your athlete wants a double burger, get it without cheese) Super, deluxe or supreme With cheese and/or bacon Sauce

Chicken and Fish

Grilled, roasted or broiled Barbecue sauce or spices

Breaded or deep fried Mayonnaise-based sauce

Pizza

Thin crust Vegetable toppings (mushrooms, spinach, onion, green/red peppers, hot peppers, pineapple, and broccoli) Leaner protein options (chicken, Canadian bacon, low-fat mozzarella or ricotta cheese)

Thick crust Fatty meat toppings (pepperoni, sausage, bacon) Extra whole cheese

Sandwiches

Lean meat (roast beef, chicken, turkey, ham, plain tuna) Low fat cheese Spices (oregano, pepper) Mustard, ketchup, BBQ sauce Tomatoes Vegetables, pickles, hot or sweet peppers Roll, bagel, pita bread, tortilla, hearty grain bread

Tuna or chicken salad (the mayonnaise adds fat) Mayonnaise Oil “Special” sauce Croissants Biscuits

Potatoes

Baked with low fat toppings (nonfat sour cream, chives, grated cheese, mushrooms, broccoli, chili)

French fries (if your athlete does have fries, get a small order, or, better yet, have them share an order with another player) Baked with high fat toppings (cheese sauces, regular sour cream, bacon

Soup and Salad Bar

Salad greens Fresh fruits Vegetables Plain pasta Lean protein toppings (low-fat cheese, low-fat cottage cheese, kidney beans, egg whites, plain tuna, chicken, turkey or roast beef) Low fat or nonfat salad dressings Broth-based soups (chicken/turkey with noodles/rice, minestrone, vegetable, black bean, lentil, and green pea)

Prepared salads (potato, macaroni, coleslaw; again it is the mayonnaise that adds the fat) Pasta with mayonnaise or oil Bacon bits Olives Blue cheese, regular salad dressings Cream-based soups (clam chowder, cream of mushroom, broccoli or asparagus)

Southwestern

Soft flour or corn tortillas Quesadillas, soft tacos or burritos with chicken, beans, beef or vegetables Low fat condiments (salsa, non fat sour cream, lettuce, tomatoes)

Fried tortillas Regular sour

Information cited from: http://www.momsteam.com/nutrition Consult your primary care physician for more serious injuries that do not respond to basic first aid. As an added resource, the staff at Nationwide Children’s Hospital Sports Medicine is available to diagnose and treat sports-related injuries for youth or adolescent athletes. Services are now available in five locations. To make an appointment, call (614) 355-6000 or request an appointment online.

Eating on the road, especially during competition and tournaments, is important and takes extra pre-planning.

The extra effort is worth it t make sure your young athlete has the proper fuel for optimal performance, familiar foods t avoid stomach upset, and finally make sure the options are healthy and well balanced.

Think ahead when choosing a restaurant:

Know your menu terms and cooking terms
Healthy terms: broiled, baked, grilled, steamed, poached, roasted
Terms t avoid: fried, sautéed, crispy, creamy, rich, au gratin, battered, buttered, stuffed
Look up the menu ahead of time
Download application on Smart Phone
Try ordering ahead of time
D not be afraid t ask questions and request substitutions
High fat items could weigh you down or cause stomach upset which affects performance
Not optimal for recovery after a game or hard practice
Healthy beverage choices
Stick t water, small glass of juice, or milk
Avoid caffeinated beverages like coffee, tea, or soda

Breakfast: Keep it simple

The rule of thumb t use when eating at a fast food restaurant is the simpler the better.

Healthy terms: broiled, baked, grilled, steamed, poached, roasted
Terms t avoid: fried, sautéed, crispy, creamy, rich, au gratin, battered, buttered, stuffed
Not optimal for recovery after a game or hard practice
Stick t water, small glass of juice, or milk
Avoid caffeinated beverages like coffee, tea, or soda

Lunch and dinner: It’s what on top that matters

Making healthy choices for lunch and dinner at fast food restaurants isn’t as simple as limiting your athlete t the salad bar and avoiding the burgers, pizza, and sandwiches. It’s often a matter of what’s on top (i.e. the dressings, toppings, and condiments) that determines whether the meal is high carbohydrate, low fat or not.