Nutrition - Food Choices for Swimmers Gatorade Sports Institute

LOOK FOR

Pancakes

French toast

Waffles

English Muffins

Bagels

Toast with jam, low-fat cream cheese or peanut butter

Scrambled Eggs

Soft-boiled Egg

Breakfast Burrito

Cereal (hot or cold)

Lean meats such as Canadian bacon, ham, turkey or veggie sausage

Low-fat yogurt, Cream cheese Cottage cheese

Low-fat muffins

Fruit/oatmeal bar

Skim or 1% milk

Fresh fruit

Fruit Juice Smoothie

LIMIT/AVOID

High-fat meats such as sausage, bacon, corned beef hash

Hash browns
Gravy
Donuts, biscuits or croissants

LOOK FOR

Deli/sub Sandwiches with turkey, ham, roast beef, chicken.

Wraps with chicken, shrimp, fish, veggies, tofu.

Salads/salad bars include veggies and fruit for carbohydrate.

For protein include cheese, nuts, seeds, eggs, kidney beans, garbanzo beans, cottage cheese or plain tuna.

Light/fat-free mayo, light/fat-free salad dressings.

LIMIT/AVOID

Sandwiches made with high-fat meats such as salami or bologna or with tuna salad.

Regular "mayo," "special sauces," regular salad dressings.

Mayonnaise-based potato or pasta salads, macaroni and cheese.

 Fried chicken wings, nuggets