NUTRITION: Fast Food… From Home!

   Many athletes and their families find that eating well during a busy week can be a challenging task. However, with a few ideas and a little prep time, you can easily fuel your body so that you are energized and motivated for all of your training, competitions and other activities.

   If you need a snack that will sustain you for over two hours, eat foods from at least three different food groups, making sure that one of those foods is a good source of protein. Examples: granola and fresh berries in Greek yogurt; tuna with whole grain crackers and grapes.

   Producing fast food from home isn’t as hard as you’d think. It’s easy to prepare 5-minute meals if your kitchen is well-stocked. Here’s five you could try, on the fly.

   >> Turkey and cheese sandwich

   >> Peanut butter and sliced apple in a whole wheat tortilla

   >> Oatmeal with nuts, dried apples and milk

   >> Chicken, cheese and bean quesadilla

   >> Canned beans and leftover chicken added to canned soup

Additional Tips:

   Schedule time to do food prep. You’ll thank yourself later when you’re able to whip up a meal in minutes.

   Make a casserole or other main dish and store it in single-serving portions. Put them in the freezer for a later date.

SNACKS THAT SATISFY

Keep these ready-to-eat foods on hand for a quick snack:

Mozzarella cheese sticks

Cottage cheese

Fresh fruits and vegetables

Yogurt and Greek yogurt

Tuna

Milk

Hard-boiled eggs

Graham crackers

Natural peanut butter or other nut butters

Nuts and dried fruits

Granola bars (<10 grams sugar)

Hot and cold cereals

Crackers (>3 grams fiber)

Maximize your performance by seeking out personalized advice from Nutrition Coach Jill Daniels, MS, RD, CSSD, Certified Specialist in Sports Dietetics.  www.JillDanielsRD.com