Daily Nutrition

Every food you eat has the potential to fuel you up or slow you down. That's why learning to eat smart and healthy is a key to active living. And remember, eating healthy can taste amazing! Here's how to make sure the foods you're eating are fueling you for success:

Why a Nutritious Diet Matters

  • Young athletes have greater nutritional needs than adults and less active children.
  • Smart eating can improve and sustain energy.
  • A balanced diet helps athletes grow.
  • A nutritious diet improves overall health and well-being.
  • Young athletes may need up to 30% more calories per pound of body weight than adults.

Meal Planning

  • Prep as much as possible during weekends for the week ahead.
  • Whole-grain cereals, whole-wheat muffins with fruit, or a yogurt parfait layered with fresh fruit and granola are great breakfast options.
  • Focus on whole grains such as whole wheat or whole rye.
  • Prep salads full of fruits, veggies and healthy fats, such as egg, nuts or a healthy dressing.
  • Protein: look for fresh fish, canned fish in water, lean meat, skinless chicken and beef.
  • Turn to bean-based soups for filling and quick meals.
  • Look for yogurt with more than 20% DC for calcium.
  • Use peanut and nut butter as spreads.

Eating On the Go

  • On the go: When practices and games leave no time for at-home meals, pack healthy snacks such as fruit, string cheese, yogurt, PB&J's, trail mix and veggies with hummus.
  • Buy a cooler and ice packs so you can keep fresh food when you travel.
  • Avoid pastries and baked goods at gas stations and continental breakfasts.
  • When eating fast food, stick to lean and grilled protein and sandwiches loaded with veggies on whole-wheat bread.
  • Stick to foods that you recognize and are in the fresh section at gas stations and rest stops.

What to Avoid:

  • High amounts of fat and sugar.
  • Processed and packaged foods.
  • Minimize the intake of fast food.
  • Salty and fried foods.
  • Chips and other foods high in trans fats.