Jan 29, 2015Tip Sheet
It covers a range of topics–from game-day meal plans to grocery shopping–and the details of it can be found in an article by Mary Ellen Bingham, MS, RD, CSSD, entitled “Fueled for Takeoff,” appearing in our December 2013 issue. The article can be found here.
In addition to creating individualized nutrition plans for each member of the men’s basketball team, UNC’s sports nutritionists put together a variety of materials that guide the players to make better choices in a dining hall, restaurant, or supermarket. Here’s an example of a nutrition tip sheet given to the players that features phrases commonly used in the program, such as “Good Stuff,” “Choose More,” and “Choose Less:”
CHOOSE MORE GOOD STUFF:
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
CHOOSE LESS OF THIS STUFF:
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
