Month: September 2014

Whether your school district started classes at the beginning of August or you are one of the lucky ones who got to sleep in until after Labor Day, it’s officially back to school season. Before we get ahead of ourselves with talk of big games, meets, and tournaments – first comes hours of practice and training. As you know, to make the most out of training, properly fueling up is key. For afternoon practices, a healthy lunch that will sustain student athletes can be the difference between progress and exhaustion.

Think of the dietary guidelines and MyPlate when you are packing your lunch. For a well-balanced meal that will keep you full of energy, include all Five Food Groups – low-fat dairy, protein, vegetables, fruit and whole grains.

How are you supposed to get all those nutritious food groups in one little lunch box, you ask? Here are a few great options that contain all Five Food Groups:

• Peanut butter and banana sandwich on whole-wheat bread, baby carrots and low-fat vanilla yogurt is a favorite of many!
• Slices of your favorite cheese and ham, low-fat whole-grain crackers, a green apple and a bag of cherry tomatoes makes an easy lunch that can be eaten on-the-go.
• Make it a Mexican Monday by packing a burrito with black beans, low-fat shredded cheese, slices of avocado, shredded lettuce and salsa wrapped up in a whole-wheat tortilla, with a cup of diced pineapple.
• Try a pita pocket sandwich – stuff a whole-wheat pita with grilled chicken, diced bell pepper, grated carrots, cucumber strips, feta cheese and hummus. A side of strawberries and low-fat chocolate pudding cup round out the meal with all Five Food Groups.

Throw in an ice pack or two and bottle of water, and lunch is set.

When packing lunch, it’s also important to keep a couple of things in mind to keep food from making you sick. Even when bringing lunch to school, it’s still important to keep cold food cold and hot food hot. What you use to pack the lunch IN can be as important as what you pack for your lunch. Always toss out all leftover food and disposable bags when you are finished eating. Never reuse any plastic bags or brown paper bags, so new food isn’t contaminated.

To learn more about food safety, check out our article “Facts about Food Safety.”

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.