BOA NUTRITION FOCUS: Building A High-Energy Eating Plan

An important key to building and sustaining a healthy sports eating plan is consuming a variety of nutrient-dense foods from ALL food groups. 

These food groups include:

-Fruits
-Vegetables
-Lean Protein
-Grains
-Low-fat (calcium-rich) Dairy

PART ONE - CARBOHYDRATES

Please note! For optimal performance and growth, kids need carbohydrates. They provide fiber, vitamin B vitamins, fuel muscles, and help prevent muscle fatigue.The key is to limit highly processed and refined carbohydrates (white rice, white bread, and products made with white flour).  

Top Choices:

*When looking at labels, make sure “whole grain” is listed as the first ingredient.  Look for the following ingredients:

Brown Rice

Buckwheat

Wild rice

Whole wheat

Whole oats or oatmeal

Whole-grain corn

Whole-grain barley

Quinoa

Popcorn

Bulgar

Whole-grain cereals:
Cheerios, Wheaties, Shredded Wheat, and Kashi brands are some of my favorite!

Whole-grain breads:
whole-wheat, rye, and oatmeal listed as first ingredient.  

Oatmeal:
rolled oats and limit those brands with added sugar.

Whole-grain and graham crackers:
Triscuits and Wasa wafers are some great examples.  Top graham crackers with peanut butter for a yummy snack.

Popcorn:
air-popped or those varieties lower in salt and butter. Original Skinnypop is one my go-to’s to grab.

RECIPE OF THE WEEK

Honey Nut Granola

3 cups rolled oats

1 cup chopped almonds

2 tsp cinnamon

1 cup powdered milk

1/3 cup honey

1/3 cup canola oil (could use coconut oil)

1 cup any dried fruit

1/2 cup sunflower seeds

In a large bowl, combine oats, almonds, cinnamon, powdered milk, and sesame seeds.  In a saucepan, combine honey and oil. Heat until almost boiling. Pour honey mixture over oat mixture and stir.  Spread onto 2 large baking sheets. Bake at 300 degrees for 20-25 minutes, stirring every 5 minutes. After cooled, add dried fruit and store in airtight container.  


 

Melanie Rubery, MS, RD, LD