All nuts are chock-full of healthy fats, fiber, protein, magnesium and vitamin E. Use them to top yogurt or cereal, or just grab a handful on the way to practice.My son is allergic to tree nuts, so he slips in a small package of peanuts into his gym bag for a quick and tasty snack.Similar to nuts, seeds are full of fiber, healthy fats, magnesium and vitamin E. Eat them like you would nuts.They are a great substitute if your athlete is allergic to nuts.
Ready-to-eat cereal (cold cereal) :
Cereal is fortified with nutrients such as folic acid, iron, calcium, and vitamins A and E, making them a good source of nutrients.Have it for breakfast, snack, or dinner in a pinch, but beware of choosing cereal with too much sugar.Cereals with less than 8 or 9 grams of sugar per serving are best.
100% orange juice :
Increasingly, you can find calcium and vitamin D- fortified OJ, and it’s a good source of folic acid and vitamin C, too.Don’t guzzle it though! Kids aged 7-18 years should keep a cap on juice — no more than one cup (8 ounces) per day, according to the American Academy of Pediatrics (AAP).Orange juice can be a significant source of calories when more than a cup is consumed daily.
Magical indeed! Full of fiber, protein, iron, zinc and magnesium—find ways to fit beans into your athlete’s diet plan.Roast them for a crunchy snack, top a salad, layer into a burrito, or throw them in with diced tomatoes for a hearty pasta dish.
Cheese is a quick and easy snack, especially when packaged in sticks or blocks. Mix cheese into casseroles, pasta and layer it in sandwiches.Cheese is full of calcium, potassium, and protein.
Yogurt is a good source of calcium, vitamin D, potassium and protein. Go for Greek varieties if you are looking for extra protein from whole foods (though most young athletes don’t need large amounts of protein in their diet).
Milk or soy milk :
Dairy milk is a natural source of calcium, potassium, and protein, and is fortified with vitamin D. These nutrients are present in all milk with the variation of calorie content based on the amount of fat contained in the milk.
Some teen athletes choose to drink whole milk because they struggle to meet their nutritional and calorie needs during the day, especially when they’re in a growing season.If you’re not sure which milk — whole milk, low fat or skim milk– would be most appropriate for your athlete, I’ve done the research for you and have summarized the pros and cons for you in this article about whole milk. If soy milk is your go-to, make sure it is fortified with calcium and vitamin D and shake the carton so the minerals don’t settle to the bottom.Many athletes use flavored milk (chocolate milk) after an intense workout to help their muscles recover.The combination of carbs and protein helps replenish the muscles with energy in the form of glycogen and uses protein to repair muscles
Dark green leafy vegetables :
Dark green leafy veggies like kale, spinach and collard greens offer iron and calcium.Pair these with foods that are high in vitamin C, such as red peppers, tomatoes or citrus fruit, or serve them with meat to maximize the absorption of iron.
Orange fruits and vegetables :
Loaded with vitamins C, E, A, and potassium, these help your immune system stay healthy.Healthy athletes stay strong and able to play!Tell me, does your athlete meal plan include any of these foods? If not, start working toward incorporating one, two or all of these foods into your athlete’s diet plan.