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BIG Nutrition: Grab and Go Items for Healthy Athletes

27
Oct

BIG Nutrition: Grab and Go Items for Healthy Athletes

With our busy lives, a grab and go food item can be a lifesaver. Here are some of my favorites for healthy athletes.

VEGETABLES

-Baby carrots*. Purchase in pre-measured portions or one small bag has 5 vegetable servings.

-Grape tomatoes*. Each pint container has 2 servings.

-Mini cucumbers*. 2 equal one serving.

-Sliced carrots and celery*

*Wash vegetables before eating.

PROTEIN

-Hard boiled eggs. Grab at the salad bar, convenient 2 hard-boiled egg pack (refrigerated section) or make at home (once hard cooked, safe to eat for 7 days).

-Hummus individual packs. Avoid those with crackers, pretzels, etc. since these are refined grains. Goes well with your veggies!

-Almonds (23 almonds), walnuts (14 halves), pistachios (49 pistachios), peanuts (35 peanuts). Purchase in pre-measured portions, or measure and place in your own containers or bags.

-Nut butter packets. Most are 1 ½ servings, so be aware. Avoid those with crackers, pretzels, etc. since these are refined grains.

-Jerky

-Edamame

-Tuna or salmon packets

-Pre-cooked shrimp. In the prepared foods section or frozen (just thaw and eat).

-Salad bar bean salads, vinaigrette based rather than mayonnaise based.

DAIRY

-Greek yogurt (plain)

-Cottage cheese (low fat)

-Individual cow’s milk

-Individual Kefir or yogurt smoothies (plain) 

FRUIT

-Apples, bananas, oranges, kiwi, or other whole fruit*

-Fruit salad cups

*Wash fruits before eating.

FAT

olivesgrabgo-Guacamole. Individual serving cups. Avoid those with crackers, pretzels, etc. since these are refined grains.

-Olives. Small packets with one serving of olives. Currently at CVS, but this may expand to other retailers. 

COMBINATION FOODS

-Cucina and Amore ® quinoa mealquinoareadytoeat

-Vegetable sushi (brown rice and/or quinoa of course). 4 pieces is snack size, 8 pieces is meal size after you add more veggies on the side. Avoid mayo-based sauces and tempura (fried) options.

-Meat or plant-based wraps/sandwiches on whole grain tortilla/bread with avocado, no cheese.

-Prepared soups. Look for broth based and include beans, whole grains, and vegetables.

-Salad bar. Stick with lots of veggies, protein options (meat and plant based), avocado, and vinaigrette. Avoid cheese, creamy dressings, and refined grains.

-Bars. High protein and high fiber options are best with the fewest number of ingredients on label.

BEVERAGES

-Water

-Sparkling water

-Hint® water

-Seltzer

-Kombucha (fermented tea)

-Teas, cold or hot

-Coffee, cold or hot

-Individual cow’s milk

-Individual Kefir or yogurt smoothies (plain)

Avoid beverages with added sugar.

 

In case you missed it…..

Last week’s blog was about whole grains and starchy vegetables.

 

BIG Nutrition Challenge questions?

See me after the upcoming WODs or classes:

  • Monday, Oct. 31, 12:00 pm
  • Tuesday, Nov. 1, 5:30 am
  • Friday, Nov. 4, 9:30 am

Happy and healthful eating,

Donna G. Pertel, MEd, RD, LDN

donnapertel@crossfitbostonirongrit.com

 

 

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