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What To Eat At School:
Student athletes spend most of their day at school, whether in classes or in training. Food options tend to be more slim at school than at home. Often times, Cafeteria hours are limited and vending machines are left as the single source for food and beverages. Many schools are recognizing this and attempting to fill the machines with healthier options. So how can students keep up their good nutrition while at school? First of all, they should get off to a good start by eating a nutritious breakfast, whether at home or on the run on the way to school.
Breakfast
When choosing breakfast foods – just as for other meals and snacks – the Food Pyramid should be used as a guide(see previous sections), and remember to emphasize carbohydrate-rich foods, since these are the main energy source for physical activity. A good breakfast helps keep you satisfied during the morning hours, and reduces chances of consuming less nutritious snack options mid-morning.
When putting together breakfasts or lunches, use the base of the Food Pyramid as the basis for your meal. So, cereal or toast for breakfast, and bread, rice or pasta for lunch. To this, add a protein source (meat, beans, eggs, nuts or seeds), fruit and/or vegetables, and a glass of low-fat milk, and you’re set. Remember to limit fat (e.g. butter, mayonnaise in sandwiches or salads, etc.) and to drink plenty of water too, especially in the afternoon hours as training time is approaching.
Snacks are really just mini-meals, so try to follow the same guidelines for snack choices.
Lunch
Guidelines for making good lunch choices:
Fill about half of your plate with grain-based foods, a quarter or so with a protein source, and the rest with fruits and vegetables. Add on a glass of low-fat or fat-free milk and water. Skip fried options and desserts. If you like something sweet after your meal, have a piece of fruit or a flavored yogurt.
Snacks
Snacks can contribute to good nutrition and are often necessary to provide energy before the next meal, just choose wisely. If you feel you need a mid-morning snack, that’s fine, just stay away from empty calorie foods. And mid-afternoon snacking, prior to training, is important for fueling yourself up. Remember to choose carbohydrate-rich options, complemented by some protein and a little fat.
Vending Options
Many schools are becoming aware that students often end up depending on vending machines for snacks between classes and after school. Healthier options are becoming available. When you do buy from the vending machine, try to choose more nutrient-rich foods and beverages instead of snacks with empty calories. Peanuts, pretzels, raisins, and cold dairy products such as milk and yogurt(if available) are solid options.
Snacks from Home
Nutritious snack options which can be brought from home:
- A bagel lightly spread with peanut butter with a piece of fresh fruit.
- A small bag of home-made “gorp”: mix up your favorite dried low-sugar cereal, dried fruit, and a small amount of nuts or sunflower seeds. Add a glass of low-fat or fat-free milk if available at school.
- Some commercial energy bars or granola bars are fine on occasion. Choose those that are lower in sugar(see section on Energy Bars). Complement with a glass of low-fat or fat-free milk.
- Whole grain low-fat crackers, soy crisps, rice crackers, baked corn chips.
Complement with a protein source such as some sunflower seeds or nuts.
Remember that perishable foods such as meats, hard boiled eggs and dairy products should not be kept in a backpack at room temperature for more than 2 hours. If you want to bring these sorts of options from home, use a mini insulated lunch sack and include a small ice pack or super-chilled beverage to keep contents cold and safe.
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