Eating Out at Restaurants:

What to Choose?

Nittany Lion’s Soccer

Haley Schlechter, Nutrition Intern Sept 23, 2014

GOALS

make food selections on the road using good nutrition principles

look at menus and determine best

options for competition and recovery know the “nutrition tools” for selecting &

understanding best options

Low Fat Options: ◦ Key words on menu: Marinara, steamed, boiled, broiled,

tomato sauce, poached, charbroiled

Low Fiber Moderate Lean Proteins:

◦ Chicken, turkey, ham, lean beef

High Carbohydrates: ◦ Pastas, rice, bread, vegetables

Hydrate: Replace missing fluids ◦ Water, low fat milk, fresh juice or 100% juice

What to Avoid: High fat

◦ Menu items listing: fried, crispy, breaded, scampi style, creamed, buttery, au gratin, gravy

Fibrous Foods and beans ◦ Slows down digestion ◦ Can cause discomfort

Spicy foods ◦ Don’t try new foods on the road!!

Alcohol – avoid, slows performance

All of this could create a DECREASE in performance

Digestion: Why it Matters Choose carbs first – muscles primary energy

source Carbs digest the fastest

Carbs can take anywhere from seconds to 1-2 hours to digest

Proteins: 4-6 hrs to digest

Fats: 7-9 hrs to digest

All of these things can depend on calorie content of the meal as well

Italian Restaurants

Pasta w/ marinara: ◦ add chicken for protein

Pizza: ◦ plain or with vegetables

Salads: ◦ Low fat or non fat dressings

Dessert: ◦ Low fat or non-fat Italian Ices

◦ Low-fat frozen yogurts

Mexican Restaurants

Burrito, tacos, fajitas ◦ Watch out for too much cheese though

Beans are good ◦ Do not over eat them before workout

◦ High in fiber

Burger Places Salad Bars:

◦ Low fat/ non-fat dressings

◦ Say no to prepared salads

Grilled burgers ◦ Beef okay, turkey burger better

Grilled chicken

Sides: Baked potato topped w/ salsa, ketchup

or steamed broccoli

Avoid/ limit: fries and milkshake intake

Examples of what to eat:

Applebee’s Chicken Freshcado

3-5 hours before competition: 300-500 calories Low Fat: think about digestion! Lean Protein High Carbohydrates

Hydrate: Water, Gatorade, low-fat milk, juice Nothing too heavy!

◦ Ex: Large pasta meals, fried food

Menu Practice: Dinner/ Lunch

Breakfast Café:

Egg white omelets ◦ Light on cheese ◦ Add vegetables

Breakfast sandwiches with ham and egg Whole grain cereals:

◦ Oatmeal made with milk and dried fruit

Pancakes and waffles: ◦ Are okay but can be heavy ◦ Avoid a lot of butter and syrup (ask for it on the side)

Other good options include: toast, bagels, breads, muffins

Examples:

Turkey Sausage, Egg White & Spinach Breakfast Power Sandwich

Steel Cut Oatmeal with Strawberries & Pecans

Menu Practice: Breakfast

Snacks: What to look for

100-200 calories

Low fat

Moderate protein

High carbs: Energy

Things that won’t spoil are best

Snacks: Examples

Energy bars

Bagels

Juice

Graham crackers

Pretzels

Fig Newtons

Rice cakes

Dried fruit

Questions?