DAYTON RAIDERS SWIM CLUB Wright State University

DAYTON RAIDERS SWIM CLUB
Wright State University * Dayton Boys & Girls Club * Moraine Natatorium * Greene County Parks & Recreation
Vol. 3, No.1 posted 8-21-02

Healthy Meals for Swimmers on the Go
Reprinted from USA-Swimming at http://www.usa-swimming.org

Click on the links below to go directly to Breakfast, Lunch or Dinner:

BREAKFAST
LUNCH and DINNER

Notes on BREAKFAST - Start your day off right!

· Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates.

· Avoid high-fat choices such as bacon, sausage or biscuits and gravy.

· For breakfast on the run, pack containers of dry cereal, crackers, juice or dried fruit such as raisins and apricots; or pack fresh fruits such as apples or oranges.

· If you eat breakfast at a fast food restaurant choose foods like cereal, fruit juice and muffins or pancakes. Avoid breakfast sandwiches, sausage and bacon.

EXAMPLES OF HIGH CARBOHYDRATE BREAKFAST MEALS:

At Home:

Organge juice
Fresh fruit
Low-fat yogurt
Pancakes with syrup
2% or skim milk

or

Plain English muffin
Strawberry jam
Scrambled Egg
Orange juice
2% or skim milk

At a Fast Food Restaurant:

Hot cakes with syrup (hold the margarine and sausage)
Orange juice
Low-fat milk

or

Cold cereal with low-fat milk
Orange juice
Apple, bran or blueberry muffin

At a Convenience/ Grocery Store:

Fruit flavored yogurt
Large bran muffin or pre-packaged muffins
Banana
Orange juice
Low-fat milk

At a Family Style Restaurant:

Pancakes, waffles or french toast with syrup (hold the margarine, bacon and sausage)
Orange juice
Low-fat milk

Notes on LUNCH and DINNER

· Select pastas, breads and salads.

· Select thick crust rather than thin crust pizza for more carbohydrates.

· Choose vegetables such as mushrooms and green peppers on the pizza. Avoid high fat toppings such as pepperoni and sausage.

· Select vegetable soups accompanied by crackers, bread, or muffins.

· Emphasize the bread in sandwiches, not the condiments, mayonnaise or potato chips.

· Avoid deep fat fried foods such as french fries, fried fish and fried chicken.

· Choose low-fat milk or fruit juices rather than soda pop.

EXAMPLES OF HIGH CARBOHYDRATE LUNCH OR DINNER MEALS:

Large turkey sandwich on 2 slices of Whole-wheat bread
Slice of low-fat cheese
Lettuce, Tomato
Fresh vegetables (carrots and celery strips)
Low-fat yogurt
Fresh fruit or fruit juice

Minestrone Soup
Spaghetti with Marinara Sauce
SaladItalian Bread
Fresh Fruit
2% or skim Milk
Sherbet

Chili on a large baked potato
Whole grain bread or muffin
Low-fat chocolate milkshake
Fresh fruit

Thick crust cheese and vegetable pizza
Side salad
Fresh fruit
2% or skim milk

LUNCH/DINNER AT FAST FOOD RESTAURANTS

McDonald’s - 500 kcal
Chicken fajita
Vanilla low-fat milk
shake

OR

Hamburger
Low-fat milk
Low-fat frozen yogurt cone

McDonald’s - 700-750 kcal
Hamburger
Side salad with low calorie dressing
Strawberry low-fat milkshake

McDonald’s - 1,000 kcal
McLean Deluxe with cheese
Medium fries
Chocolate low-fat milkshake

Burger King - 500 kcal
BK Broiler with BBQ sauce
2% milk
Orange juice

Arby’s - 700-750 kcal
French dip
Side salad with lite Italian dressing
Jamocha shake

Taco Bell - 700-750 kcal
Bean burrito with red sauce
Plain 10" tortilla
Low-fat milk

Pizza Hut - 1,000 kcal
2 slices medium cheese pan pizza
6 breadsticks
Beverage

Wendy’s - 1,000 kcal
Plain baked potato
Chili
Side salad
Small frosty