This was a cool list I made while attending the University of Illinois. I invite all of you to take a quick read or even print out the following information to carry around with you when you grocery shop. You will find that your fridge/freezer/pantry will be much healthier looking and you may even save a couple bucks on the better food.
This may say "for athletes" but this is a perfect list for anyone's kitchen.
Any looking for the word document print out just send me a quick email, I don't mind sending you the original!
Grocery Shopping for Athletes
Produce:
·
Choose lots of different colors: green, red,
orange, yellow, blue, etc.
·
Check for seasonal fruits and vegetables. Hint:
those are the ones usually on sale!
·
Not ripe? They will be! Plan for how long you
want them.
·
Fruit can provide a natural source of energy
when compared to Gatorade and energy drinks
·
Diet high in fruits and vegetables is a proven
method to decrease high blood pressure
·
Check the produce by smelling, Nice smells
usually mean ripeness and full flavor
·
Stock up:
o Pre-cut fresh
vegetables
o Pre
made salad mix, with dark lettuces (romaine, spinach)
o Baby
carrots
o Grapes,
oranges, grapefruit, apples, and strawberries
o Bananas,
pineapple, mango, kiwi
o Potatoes
o Mushrooms,
zucchini, asparagus, cucumber, broccoli
Meat:
·
Try and go for leaner meats; choose the 95/5
beef instead of the 80/20
·
Buy frozen bags for a cheaper, long term option
·
Choose fish, large amount of high quality fat
·
The protein in meat is perfect for recovery
after games and practices!
·
Stock up:
o Lean ground beef (try
ground turkey)
o Pork
tenderloin and chicken breasts
o Tuna
steaks and salmon fillets
o Veggie
burgers
o Frozen
hamburger patties
o Frozen
chicken breasts
Dairy:
·
Milk is an amazing source of protein, calcium,
and vitamin D. Perfect for athletes.
·
Cheese makes a perfect protein packed snack. Go
unprocessed!
·
Eggs are good for recovery after practice in the
morning or in the afternoon.
·
Digestive troubles? Get some yogurt.
·
Juices, in the dairy section, are best! Go 100%
juice and avoid added sugar.
· Stock up:
o Eggs
or egg substitute
o Low
fat milk, chocolate milk, soy milk, etc.
o 100%
OJ with added calcium
o Mozzarella
cheese sticks
o Cheddar
slices, shredded cheeses, real cheese
o Single
serve yogurt, giant tub of yogurt for smoothies
Dry Food
·
Look for healthier options: whole wheat, low
saturated fat, etc.
·
When on sale, stock up on long term foods: soup,
dry pasta, and rice
·
Try to buy separate ingredients, not “already
prepared full meals”
·
When buying snacks, think “what’s a healthier option?”
Nuts and popcorn over chips.
·
Most foods in this department will be the
immediate sources of energy; remember that.
·
Bread should have as few ingredients as
possible. Try the bakery.
·
Granola bars, breakfast bars, dried fruit, and
fruit snacks are healthy options
·
Sports drinks for practice; before, during, or
after. Also, sports bars.
·
Stock up:
o Rice,
pasta, couscous, quinoa, oatmeal, cereals, etc.
o Chicken
noodle soup, vegetable soup; choose low sodium option
o Salsa,
marinara sauce, hummus, applesauce, salad dressing (low sat. fat)
o Popcorn,
crackers, baked chips, trail mixes, nuts, pita chips
o Canned
veggies, beans and fruit, single serve veggies and fruit
o Raisins,
fiber one bars, nutty granola bars, fruit snacks
o Gatorade,
Propel, watch out for high fructose corn syrup
o Powerbars,
Special K bars, muscle milk, whey protein, etc.
Frozen
Food
·
Great for quick, healthy meals on the run. Add
sides to make a full meal.
·
Look for low fat (less than 30%) and high
protein (15g or higher).
·
Easy to have and make frozen vegetables and
other side items.
· Having frozen fruit
on hand makes it easy to make smoothies.
·
Stock up:
o Lean
meats and veggie burgers
o Whole
grain waffles and pancakes
o Low
fat burritos, pizzas, and other prepared foods - ex:
§ Healthy
Choice Lemon Pepper Fish
§ Stouffer’s
Lean Cuisine Honey Roasted Pork
§ Uncle
Ben’s Parmesan Shrimp Penne Pasta Bowl
§ Amy’s
Santa Fe Enchilada Bowl
o Frozen
fruit
o Frozen
vegetables and vegetable sides
o Frozen
yogurt or ice cream
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