Performance Diet
11/30/2015 3:03:00 PM | Athletics
| Data Entry | Warm Up/Mobility | Nutrition | Exercises | Staff | Internships | Pictures/Video |
PERFORMANCE DIET
Protein Rankings Based on Protein to Fat Ratio:
IVY LEAGUE CHAMPIONSHIP CHOICES
§ Poultry: Grilled Skinless Chicken Breasts and Roasted Turkey Breast
§ Grilled or Baked Fish: Salmon, Tuna, Sardines, Herring, Mackerel, Swordfish and Bluefish
§ No-Fat Products: Skim Milk, No-fat Yogurt
§ Beans: Green, Black, Kidney, Lima, Nay and Pinto
§ Egg Whites: Hard Boiled without the yolk
WINNING CHOICES
§ Lean Beef: Frank, Sirloin, Filet, Lean Roast Beef, Lean Ground Beef
§ Nuts: Peanuts, Almonds, Walnuts, and Pecans
§ Eggs: Whole Eggs with the yolk, scrambled, omelets
§ Low Fat Dairy Products: 2% Milk, Yogurt, and Reduced Fat Cheeses
§ Lean Pork and Ham: must be at least 85% lean deli cuts or baked and trimmed chops or slices
§ Energy/Recovery Shakes: Gatorade Nutrition Shakes, Milk
§ Peanut Butter: All Natural and low fat versions are the best choice
AVERAGE CHOICES
§ Fried Meats: Hamburgers, Bacon, Chicken, Fish, Turkey, Ham
§ Processed Meats: Hot Dogs, Pork Sausages, Bratwurst, Salami, Bologna
§ Breaded Meats: Chicken or Fish
§ Fatty Beef: Ground Beef, Ground Chuck, Ribeye Steaks
§ Chicken with Skin: The Skin is all fat
Carbohydrate Rankings Based on Vitamin, Mineral, Glycemic Index, Fiber and Fat Content:
IVY LEAGUE CHAMPIONSHIP CHOICES
§ Beans: Green, Black, Kidney, Lima, Navy and Pinto
§ Green Leafy Vegetables: Broccoli, Spinach, and Green, Red and Yellow Peppers
§ Citrus Fruits and Juices: Oranges, Grapefruits, Tangerines, and Clementines
§ Bananas
§ Berries: Strawberries, Blueberries, Blackberries, and Raspberries even Kiwis and Cantaloupes
WINNING CHOICES
§ Whole Grains: Smart Start, Raisin Bran, Cheerios, Shredded Wheat, Grape Nuts and other Whole Grain Cereals, Oatmeal, Whole Grain Brown Rice, Whole Wheat Bagels and Sandwich Breads
§ Tomatoes and Tomato Sauce: Fresh Slices, Roma, Cherry and Marinara Pasta Sauces
§ Sweet Potatoes
§ Starchy Vegetables: Peas, Carrots Corn, Squash, Cauliflower, Cabbage, Brussels Sprouts, and Potatoes
§ Fleshy Fruits: Peaches, Plums, Grapes, Apples, and Pears
§ Dried Fruits: Processed versions of fresh original food
§ Grains: Pastas, Tortillas, Pita Bread, Cornbread, Popcorn and Whole Grain Crackers
AVERAGE CHOICES
§ Sweets: Cookies, Cakes, Candy, Doughnuts, Pastries and Ice Cream
§ Sweetened Cereals: Frosted Flakes, Fruity Pebbles, Super Golden Crisp, and other Kids Cereals
§ Simple Starches: French Fries, White Breads and Rice, Mashed Potatoes, Potato Chips
