|
This will ensure a wide variety of nutrients are eaten, especially protein and carbohydrates, which keep the athlete fueled for exercise, recovery and growth needs. Some examples of foods that can be found within the food groups:
Protein: Beef, chicken or other poultry, pork, eggs, beans, fish, tofu, nuts and nut butters
Dairy or non-dairy substitute: Milk, yogurt, cheese, cottage cheese, nut milks, oat milk or soy milk
Vegetable: Starchy veggies (potato, corn, peas) or non-starchy ones (broccoli, green beans, lettuce); these can be in the form of fresh or frozen
Fruit: Any type; fresh or frozen
Grains: Pasta, rice, quinoa, oats, bread, muffins, bagels, crackers, pretzels, popcorn
Healthy Fats: olive oil, coconut oil, butter, ghee, avocado; *nuts, *seeds, and *nut butters (*these are also considered a source of protein)
Put these food groups together to create a nutritious and balanced meal. Once an athlete begins to help design their own meals they can take ownership for planning and preparation. Here are some quick examples:
Chicken breast, baked potato with butter, broccoli, strawberries, glass of milk
Spaghetti, meatballs with tomato sauce, freshly grated parmesan cheese, salad, grapes
Tortilla filled with black beans, rice, lettuce, tomatoes, shredded cheese, and avocado
The base of a meal should be protein because it’s satiating and essential for the healing of muscle tissue and growth. Then consider options for adding grains and veggies. Finally, add dairy and fruit to round out the meal. Engage your athlete in the process, rather than ask your child what they want to eat, offer choices from the above and have them suggest ideas for combinations!
Quality snack options are just as vital as balanced meals, and you can empower your athlete to prepare these snacks on their own.
Some examples of pre and post practice snacks include:
Strawberries + Granola + Yogurt
Carrots + Pita Chip+ Hummus
Crackers + Cheese
Banana + Peanut Butter
Guacamole + Tortilla chips
Nuts + Dried Fruit
Food is fuel for the athlete and should be viewed that way. Educating your child on the importance of quality nutrition and the role food plays in performance can positively influence their food choices during the soccer season, and beyond!
Be on the lookout for more nutrition tips in upcoming newsletters.
With gratitude and in good health,
Amirra Besh
Nutrition Coach
Evolve Health & Nutrition
amirra@weevolvehealth.com
IG: @evolvehealthandnutrition
“Empowering individuals to evolve simple daily habits for sustainable health”
| 
