TIPS FOR EATING FAST FOOD
AND AT RESTAURANTS

RULE OF THUMB: If you order anything from a menu, don’t be afraid to ask for substitutions or deletions of items such as butter, mayonnaise, etc.  Ask for dressings on the side.  Be a high maintenance eater!

• Choose beverages such as skim or low-fat milk, unsweetened juices, or water.
• Avoid or go lightly on condiments such as mustard, ketchup, and dressings.
• Avoid or go lightly on margarine, butter, sour cream, and mayo.
• Avoid heavy brown or cream gravies.
• Avoid or go very lightly on all fried foods.
• Choose clear broth soups in place of cream based soups.
• Try chili instead of creamed soups.
• Avoid meals that are fried or breaded.
• Trim visible fats from meats.
• Remove skin from chicken before eating.
• Choose meats, which are baked, broiled, or grilled without gravies.
• Choose vegetables without cheese or cream toppings.  Pick vegetables which are raw or steamed when possible.
• Choose potatoes baked instead of French fries. Au gratin, scalloped, or with heavy cheeses or cream toppings.  Avoid or go lightly on toppings for baked potatoes.  Try vegetables.
• Try breakfast foods such as bagels, low sugar cereals, pancakes, French toast, yogurt, and oatmeal.
• Choose salad items such as raw vegetables, beans or peas, dark green lettuce, and go lightly on mayonnaise-based salads.  Use low-fat or light dressings on salads.
• For dessert try fruit, cottage cheese, yogurt.  Add fruit to each meal, preferably fresh.
• Eat plenty of complex carbohydrates – pasta, breads, cereals, grains, beans, peas and rice.  Choose pasta with tomato sauces.  Choose whole wheat or dark breads.  Try crackers instead of white breads. 

CREATINE SUPPLEMENTATION

*** Olympus High School does not condone the use of creatine or other dietary supplements. The long term effects of using creatine or other dietary supplements are not known.

HYDRATION TIPS

Research has shown that you can get a performance benefit by staying well hydrated during exercise.  An athlete in a dehydrated state increases his risk of experiencing muscle cramps and strains.  The following are tips to help you stay hydrated for optimal performance.

Drink fluids before, during, and after exercise.

1. Before activity hydration methods:
   1. Up to one hour before activity: liberal intake (as much as you want)
   2. 10-15 minutes before activity: 16 oz. Of fluid
2. During Activity
   1. Drink 4-8 oz. Of fluid every 10-15 minutes.
3. After Activity:
   1. Drink 24 oz. Of fluid for every pound of weight loss

For workouts lasting more than one hour, fluid replacement drinks, such as Gatorade, powerade, energy mix, can help replace carbohydrates.

To ensure you stay fully hydrated, follow these tips:

• Drink water before, during, and after exercise.  Take along a squeeze bottle filled with cold water to your workout.
• Check the color of your urine to see if fluid intake is adequate.  Clear, light-colored urine indicates you are well hydrated.
• Weigh yourself before and after exercise.  For every pound of weight lost, make sure you drink 24 oz. Of fluid.

MENUS

BREAKFAST

LUNCH

• Priority1: Turkey, chicken, tuna, skim milk
• Salad with 3 ounces of turkey or tuna on top
• Low call dressing
• 3 glasses of skim milk
• 1 apple
• 1 orange

DINNER

• Priority 1: Protein – Turkey, chicken, fish
• Priority 2: Vegetables – broccoli, cauliflower, salad, etc.
• For lunch and dinner: pasta, bread and rice should be replaced when possible with fruits and vegetables.

SNACKS

• Skim milk
• Low fat yogurt
• Walnuts/ Almonds
• Animal crackers
• ½ can tuna with triscuit or wheat thins
• Turkey or tuna pita sandwich with lettuce, tomato, pickle, onion, etc.

STRENGTH GAIN AND BODY
FAT LOSS SUGGESTIONS

• Eat a minimum of three meals per day.  NEVER SKIP A MEAL! (This means breakfast!).  Try to eat every three hours.  Snack on skim milk and fruit (great protein and carb combo).
• Eat 4-6 smaller meals rather than 2-3 large meals per day.
• Drink a minimum of 64 oz. Of water per day.  Water is filling and essential.
• Eat equal amounts of low-fat protein (turkey, chicken, fish) and fibrous carbs (fruits and vegetables) at each meal.  It is important to maintain an adequate protein intake to help prevent loss of muscle tissue while trying to reduce body fat.  Protein requirements should be increased when caloric consumption is reduced or activity levels are increased.
• Drastically increase the intake of fruits and vegetables.  Eat five servings of fruit and vegetables per day.
• Eat a salad at each meal, the darker the better, good source of carbs.  (get all the dressing and sauces on the side).
• Avoid all high fat dairy products.  Use skim milk, egg whites and cottage cheese as protein sources.
• Avoid red meat when possible, eat white meat (chicken or turkey).
• Avoid all fried food.  These include fried chicken and fried fish as well as potato chips and French fries.
• Avoid eating after 7:00 p.m., this will give you more of an appetite for breakfast.
• Weight loss of not more than one to two pounds per week is ideal.

SHOPPING LIST

PROTEIN SOURCES

• Egg Beaters
• Tuna fish packed in water only, mix with reduced calorie mayo
• Sliced turkey breast
• 95% lean ground turkey (use this in place of ground beef)
• Skinless chicken breast
• Kidney beans
• Turkey bacon
• 95% lean ham
• Non-fried fish
• Walnuts
• Almonds

BREADS AND CEREALS

CEREAL: 1-20 oz. Box per week per person

• Raisin bran
• Nutri grain
• Grape nuts
• Honey nut cheerios
• Oat bran
• Bran chex
• Shredded wheat
• Nutri grain waffles
• DO NOT BUY JUNK CEREAL(LUCKY CHARMS, COCO PUFFS, ETC.)
  

BREADS: 1 loaf per week per person (no white breads)

• Rye
• Wheat/whole wheat
• Pumpernickel
• Pita bread
• Bagels-1 bag per week per person (1 bag consists of 5-7 bagels)
• English muffins-1 bag per person per week
• Multi grain
• Whole grain

DAIRY PRODUCTS

• Skim milk – 1 gallon per week per person (minimum) no whole milk
• Low fat yogurt
• Low fat cheese
• Low fat ice cream
• Low fat frozen yogurt
• Sherbet

FRUITS AND VEGETABLES

• Broccoli
• Cauliflower
• Peas
• Eggplant
• String beans
• Potatoes – 1 lg bag per week (don’t smother them with butter)
• Lettuce
• Tomatoes
• Cucumbers
• Orange juice – 1 gallon per week
• Apple juice – 1 gallon per week
• Apples – 7 per week
• Bananas – 7 per week
• Plums – 5 per week
• Cantaloupe – 1 per week
• Watermelon
• Oranges – 5 per week
• Summer squash – 5 per week
• Green/yellow/red peppers – 4 per week
• Sweet potatoes – 3 per week

This is a most important group where many athletes fail, Please do not skip this area.

PASTA / RICE

• Spaghetti, ziti, etc. – 2 lbs. Per week
• Success rice – use individual packets, they are easier to prepare
• Frozen ravioli – check label for low-fat content
• Macaroni and cheese – make sure it is a low-fat choice

MISC.

• Spaghettis sauce – Ragu Home-style
• Grape jelly – simply fruit (use on bagels, muffins, and toast instead of butter)
• Graham crackers
• Animal crackers
• Ginger snaps
• Snackwell cookies – do not eat the whole box at one sitting
• Olive oil
• Low fat mayonnaise