Jennifer DeWall RDN, CSSD, LD works with ICYF to provide expert advice on sports nutrition and healthy eating to the student and families of Indianola. A registered dietitian/nutritionist, Jennifer owns a private practice that focuses on helping athletes stay on the cutting edge with superior nutrition.
Food for High Energy Eating
Successful healthy eating depends on you creating a healthy food environment for yourself at home, school and when you are training. You cannot outperform bad eating. Nourish your body from the inside out by selecting healthy foods to fuel.
CUPBOARDS AND PANTRY
Hot and Cold Cereals Look for:
- 100% Whole grain
- At least 3 grams of fiber per serving
- No more than 3 grams fat per serving
Breads, Tortillas, Bagels, English Muffins, Pasta Look for:
- Whole grain
- At least 2 grams of fiber per serving
- No more than 3 grams fat per serving
Crackers/Chips Look for:
- Whole wheat or whole grain
- No more than 4 grams of fat per serving
Other Grains
To increase variety, many of these grains can be substituted for pasta or rice or used in baking. They are easy to prepare, cost effective and provide good nutrition. For additional tips, see the ICYF “Quick – Tips for Cooking and Storing Whole Grains” guide.
Beans Look for:
- Canned (drain and rince before use) BPA free can, if possible.
- Packaged /dried
REFRIGERATOR PRODUCE
Fruits Look for:
- Fresh when in season
- Frozen without sugar
- Canned in water or own juice, BPA free packaging if possible
- Dried with no added hydrogenated oil or sugar
Vegetables Look for:
- Fresh when in season
- Frozen without added sauces Canned without salt, BPA free packaging, if possible. Low sodium, 100% juice
Dairy Look for:
- Liquid dairy products that are fat-free or low-fat
- Products that contain active cultures such as acidophilus
Meat, Poultry, Fish, Eggs and Beans Look for:
- Lean meat cuts such as Choice or Select instead of Prime.
- Remove visible fat.
- Unbreaded fresh/froen or canned fish/seafood
- Limit organ meats
Nuts & Seeds Look for:
- Raw or roasted nuts
Condiments & Toppings Look for:
- Low or reduced sodium, if possible
- Low in fat
Sports Bars, Meal Replacement Drinks & Other Look for:
- Sports bars and meal replacement drinks low in fat, 25-40 grams carbohydrate and 15 or less grams protein.
Note: This shopping list is not an all inclusive list of acceptable foods for athletes. Contact a sports nutritionist for additional ideas or alternatives if you have food allergies or sensitivities.