The following top sports foods offer mainly cook-free and convenient best bets for soccer players (and their families) that eat and run must have healthy snack ideas.
Some of the best fruits for vitamins A and/or C or potassium: oranges, grapefruit, cantaloupe, bananas, apricots, strawberries, kiwi, mango
Some of the best vegetables for vitamins A and/or C: broccoli, spinach, green and red peppers, tomatoes, carrots, sweet potato, winter squash
The easiest sources of calcium for strong bones: Low-fat milk, yogurt, cheese, calcium-fortified orange juice, soy milk, and tofu
Convenient cook-free proteins for building and protecting muscles: Deli roast beef, ham, and turkey, canned tuna and salmon, hummus, peanut butter, tofu, cottage cheese
Cook-free grains for carbohydrates and fiber: High-fiber breakfast cereals (preferably iron-enriched), wholesome breads and bagels, whole-grain crackers
Dietary Recommendations for Good Health
By following these dietary recommendations, you can substantially reduce your risk of developing heart disease and other diseases of aging. If you are a growing athlete, the guidelines can help you create good eating habits for both sports and life.
• Balance calorie intake and physical activity to achieve and maintain a healthy body weight.
• Consume a diet rich in vegetables and fruits.
• Choose whole-grain, high-fiber foods.
• Consume fish, especially oily fish, at least twice a week.
• Limit your intake of saturated fat to <7 % of energy, Trans fat to <1 % of energy, and cholesterol to <300 mg per day by:
— choosing lean meats and vegetable alternatives easy snack recipes.
— selecting fat-free (skim), 1 %-fat, and low-fat dairy products.
— minimizing intake of partially hydrogenated fats.
• Minimize your intake of beverages and foods with added sugars.
• When you eat food that is prepared outside of the home,easy meal recipes follow these dietary recommendations.
Balancing Your Diet
Food can be divided into four groups: grain, fruit & vegetable, dairy, and protein.healthy meal recipes The trick to balancing the recommended servings of foods during your day is to plan to have at least three out of four food groups per meal, and one or two food groups per snack
Eat Right for Yourself, And for Your Team
Just as each teammate depends on the others to be fit, focused and ready to play, so too with being well-nourished. When you eat right, you do so for you and for the team effort, since what, when and how you fuel has a direct impact on your performance. Parents, coaches, team captains and/or managers: take a poll before games. Ask players what and when they ate before arriving. If it isn’t up to speed (often that means not enough), pass the pre-game snacks. Gloria’s teams made sure to do this, particularly for important games. The players soon got the message, and learned to eat well on their own.
Carbohydrates for Your Sports Diet and healthy snack ideas for work
By eating grains, fruits and vegetables as the foundation of each meal, you'll consume about 55 to 65% of your calories from carbohydrates. This is exactly what you need for a high-energy sports diet. These carbohydrates are stored in muscles in the form of glycogen and provide the energy you need for performing on the soccer field.
Grain foods are a popular source of carbohydrates for most soccer athletes. The exceptions are the weight-conscious athletes who believe they will get fat if they eat breads, cereals and pastas at each meal. False. Carbohydrates are not fattening; excess calories are fattening. (See Chapter 14 for an explanation of calorie needs.)
Fruits and vegetables are also excellent sources of carbohydrates. But some players have trouble figuring out how to consume the recommended daily 2 cups (500 g) of fruits and 2 ½ cups (600 g) of vegetables. As one 22-year-old sheepishly remarked, "I'm lucky if I eat that much in a week." The trick is to eat large portions. Most soccer players can easily enjoy a banana (counts as one cup fruit) and 8 ounces (one cup) of orange juice in the morning.healthy snack ideas That’s already the minimal 2 cups of fruit for the day! A big bowl of salad filled with colorful tomato, carrot, and pepper can account for the minimal recommended 2 1 / 2 cups of vegetables.and soon in my site 100 healthy snack ideas.
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