Quick-service and family restaurants now offer more low-fat and other healthful foods than ever before and give you healthy eating tips. But, you'll still be confronted by the fatty temptations (burgers, fried fish, buttery grilled sandwiches, and French fries) that jump out at you.
Before succumbing to grease, remind yourself that you will play better, feel better, and feel better about yourself if you eat well.
Here are suggestions for some healthful lunch choices.
Dunkin’ Donuts: Low-fat muff in, bagel, juice, bean or broth-based soups, hot cocoa, bagel and egg-white sandwich
Deli: Bagel with bean- or broth-based soups; sandwiches or subs with lots of bread and half the roast beef, turkey, ham or cheese. (Or, ask for two extra slices of bread or a second roll to make a sandwich for your second lunch with the excessive meat.) Go light on the mayonnaise, and instead,more healthy eating tips add moistness with sliced tomatoes, lettuce, mustard or ketchup. Add more carbohydrates with juice, fruit, fig bars, or yogurt for dessert.
McDonald's: Sandwich with grilled chicken, yogurt parfait, salad with dressing on the side
Wendy’s: Bowl of chili with a plain baked potato
Taco Bell: Bean burrito
Pizza: Thick-crust with extra veggies or a side salad rather than extra cheese or pepperoni or other fatty meat
Pasta: Spaghetti or ziti with tomato sauce and a glass of low- fat milk for protein. Be cautious of lasagna, tortellini, or manicotti that are filled with cheese (i.e., high in saturated fat).
Chinese: Hot and sour or wonton soup; plain rice with stir-fried entrées such as beef and broccoli or chicken with pea pods. Request the food be cooked with minimal oil. You can also ask for it steamed, which is without any oil. Limit fried appetizers and fried entrées; f ill up on steamed rice, instead.
Soups: Hearty soups (such as split pea, minestrone, lentil, vegetable, or noodle) accompanied by crackers, bread, a plain bagel, or an English muffin provide a satisfying, carbohydrate-rich, low-fat meal.
Beverages: Both juices and sugar-f illed soft drinks are rich in carbohydrates that fuel muscles. Juices, however, are better for your health, providing vitamin C, potassium, and overall nutritional quality.
healthy eating tips
Salad for Lunch
Salads, whether served as a main dish or an accompaniment, are a simple way to boost your intake of fresh vegetables—that’s good! But as a soccer athlete, you need a substantial, carbohydrate-based lunch. Most salads get the bulk of their calories from salad oil—not good. You’ll be better able to fuel your muscles if you choose a sandwich with a side salad for lunch, rather then eat just a big salad for the entire meal. However, if a salad is your choice, to make it a meal, make sure to add from the substantial choices below and do the healthy eating tips.
Three tricks to making a healthy sports salad are:
1. Choose a variety of colorful vegetables
dark green lettuces, red tomatoes, yellow peppers, orange carrots—for a variety of vitamins and minerals. If the vegetables you buy for salads tend to wilt in your refrigerator, consider frequent trips to the salad bar at the grocery store and deli as an alternative to tossing veggies that spoil before you find the chance to eat them.healthy eating tips And here’s a tip: dig from the bottom, to make sure to get the coldest (and therefore best preserved) part of the salad bar.
2. Add extra carbohydrates, or protein:
• dense vegetables, such as corn, peas, beets, carrots
• beans and legumes, such as chickpeas, kidney beans, and three-bean salad
• cooked rice or pasta
• oranges, apples, raisins, grapes, craisins
• toasted croutons
• whole-grain bread or roll on the side
• hardboiled eggs, cheese (moderate amounts), chicken, flaked tuna or imitation seafood, preferably without mayonnaise. (If it comes with mayo, hold off adding any extra dressing to the salad or add lemon or vinegar.)
3. Monitor the dressing
Some soccer players drown 50 calories of healthful salad ingredients with 400 calories of blue cheese dressing! At a restaurant, always request the dressing be served on the side. Otherwise, you may get 400 calories of unhealthy oil, or mayonnaise—fatty foods that fill your stomach but leave your muscles unfueled.
If you choose to use regular dressings, try to select ones made with olive oil for both a nice flavor and health-protective monounsaturated fats. If you want to reduce your fat intake, simply dilute regular dressings with water, more vinegar, lemon, or even milk (in ranch and other mayonnaise-based dressings).for healthy eating tips , choose from the plethora of low- or non-fat salad dressings. These dressings are good not only for salads, but also sandwiches, baked potatoes, and dips.
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