Apr 7, 2017
Good vs. Bad

With an outstanding tournament performance, the University of North Carolina men’s basketball team won the 2017 NCAA Division I title last week. There’s a lot that goes on behind the scenes to make the team the best it can be. One is a focus on nutrition. Here is a tip sheet the squad uses to guide the players to make better choices in a dining hall, restaurant, or supermarket.


  • Quality proteins for muscle repair
    • Examples: Grilled chicken, turkey, pork loin, lean beef (sirloin, tenderloin flank steak, filet), fish, ham, beans, nuts, seeds, eggs
  • Vegetables and fruit for vitamins, minerals, and antioxidants to reduce muscle soreness
    • Examples: Spinach, kale, broccoli, Brussels sprouts, asparagus, peppers, mushrooms, onions, beets, non-fried okra, carrots, green beans, collard greens, tomatoes, berries, apples, oranges, bananas, melons, cherries, pineapple, peaches, pears, avocados
  • “Smart” carbs for longer-lasting energy
    • Examples: Oats, brown rice, quinoa, potatoes, sweet potatoes, whole grain breads, pasta, cereals
  • Low-fat dairy or dairy alternatives for bone health
    • Examples: Milk, yogurt, cheese, almond milk, kefir
  • Healthy fats for transport of fat-soluble vitamins (A, D, E, and K) and to reduce inflammation
    • Examples: Salmon, tuna, olive and canola oils, oil-based dressings, seeds, nuts, nut butters, avocado, coconut oil


  • Sugars
    • Examples: Soda, candy, desserts, pastries, sweet tea, lemonade
  • Fried foods
    • Examples: Donuts, fried fish or chicken, French fries, mozzarella sticks, potato chips, hush puppies, onion rings, fried okra
  • Cream-based items
    • Examples: Ice cream, cream cheese, cream-based soups and dressings, Alfredo sauce, sour cream.

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