Making Healthy Choices on the Road
Eating on the road, especially during competition and tournaments, is important and takes extra pre-planning.
The extra effort is worth it t make sure your young athlete has the proper fuel for optimal performance, familiar foods t avoid stomach upset, and finally make sure the options are healthy and well balanced.
Think ahead when choosing a restaurant:
- Know your menu terms and cooking terms
- Healthy terms: broiled, baked, grilled, steamed, poached, roasted
- Terms t avoid: fried, sautéed, crispy, creamy, rich, au gratin, battered, buttered, stuffed
- Look up the menu ahead of time
- Download application on Smart Phone
- Try ordering ahead of time
- D not be afraid t ask questions and request substitutions
- High fat items could weigh you down or cause stomach upset which affects performance
- Not optimal for recovery after a game or hard practice
- Healthy beverage choices
- Stick t water, small glass of juice, or milk
- Avoid caffeinated beverages like coffee, tea, or soda
Breakfast: Keep it simple
The rule of thumb t use when eating at a fast food restaurant is the simpler the better.
High Carbohydrate/Low Fat |
High Fat Foods To Avoid |
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Lunch and dinner: It's what on top that matters
Making healthy choices for lunch and dinner at fast food restaurants isn't as simple as limiting your athlete t the salad bar and avoiding the burgers, pizza, and sandwiches. It's often a matter of what's on top (i.e. the dressings, toppings, and condiments) that determines whether the meal is high carbohydrate, low fat or not.
Healthier |
Not As Healthy |
Burgers |
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Chicken and Fish |
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Pizza |
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Sandwiches |
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Potatoes |
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Soup and Salad Bar |
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Southwestern |
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Information cited from: http://www.momsteam.com/nutrition
Consult your primary care physician for more serious injuries that do not respond to basic first aid. As an added resource, the staff at Nationwide Children’s Hospital Sports Medicine is available to diagnose and treat sports-related injuries for youth or adolescent athletes. Services are now available in five locations. To make an appointment, call (614) 355-6000 or request an appointment online.