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Healthy meal plans

Eating with a purpose, and also with enjoyment—that’s what nutrition for soccer is all about! Good food and Healthy meal plans are not only one of life’s pleasures; it is also a powerful tool for helping you to be a better soccer player.

Eating the right foods at the right times can help you train at your best so you can then compete at your best.healthy eating plan It will also improve your health and future well-being. Unfortunately, eating well on a daily basis doesn’t just happen magically. You need to understand good nutrition, and find time to food shop, so you’ll have wholesome sports foods available.Healthy meal plans  You also need to find time to fuel up and refuel with an eating schedule that enhances your energy and improves your performance. Unfortunately, the chaos of training and general schedules that lead to erratic eating patterns may result in losing track of what you have—and have not—eaten.


You will learn the basic tips about how to eat well, even when you are eating on the run. But first,Healthy meal plans it helps to understand what “eating well” means. A simple definition is to eat:


1. At least three kinds of wholesome foods at each meal.

2 At least two kinds of wholesome foods for each snack.

3. Evenly-sized meals about every four hours throughout the day (as opposed to “crescendo eating” with a small breakfast and a large meal at the end of the day).

4. At least 90% of the calories from quality foods and, if desired, the remaining 10% from sweets and treats.


Luckily for today’s soccer players, you (or your parents) don't have to be a good cook to eat well.Healthy meal plans You can still manage to nourish your body optimally even if you are dashing from school or work to work out, and are spending very little time in the kitchenand you can use meal plan to lose weight.


Here are some guidelines to help you make optimal food choices:

• Try to eat at least 2 cups of fruit and 2 1 / 2 cups of vegetables per day.

• Choose a variety of colors of fruits and vegetables each day: red apples, green peppers, orange carrots, yams, or white potatoes. If you can’t eat them, drink fruit and/or vegetable juices.

• Enjoy whole-grain products at least two times per day, such as oatmeal for breakfast and whole wheat bread for lunch.  The rest of the recommended grains can come from enriched grain products, such as enriched pasta. In general, at least half the grains should come from whole grains.Healthy meal plans  (Whole grains include whole wheat, brown rice, oats, corn, barley, etc.)

• Drink 3 cups (24 ounces; 720 ml) each day of fat-free or low-fat (soy) milk or yogurt, or eat the calcium-equivalent in low-fat cheese (1.5 ounces (45 g) of cheese = 8 ounces (240 ml) of milk or yogurt).

• When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

•  Limit your intake of saturated and trans fats and choose healthier oils such as olive and canola oils, nuts and nut butters, and oily fish such as salmon.


Many soccer players and their families wonder about eating organic. While that answer is complex, we simply recommend you choose in-season, locally grown foods whenever possible. Go organic if you wish, but first and foremost, remember that the priority is to get the basics right. That means your soccer diet (or that of your children), should not be a random affair, or routinely a fast food stop.for Healthy meal plans Be responsible, plan ahead and take meal times seriously.


Recommended Reading:

Harvard healthy eating pyramid

Meal Plans




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