“With limited time at hand, searching for a place to
purchase healthy foods can be a hassle, that’s why
packing food is a guarantee to have everything I want
and need throughout the day”
-
Frank Cabibbo (Oneonta Wrestling)
Add a Snack to Your Brown Bag!
-
Nikita Fedorov, Nutrition for Performance
Superior Food for the Champions
College athletes spend a great amount of time traveling throughout the state/country
competing with several teams for the number one spot. Whether it’s a tournament, a dual meet or a tri
meet, much of energy and time is spend during the battle against every opponent. Nutrition plays a key
role in an athlete’s performance and ones success in a sport. When traveling, it’s necessary for athletes
to continuously receive adequate nutrition for fuel but with time constraints and limited places to
purchase the foods from make it difficult to replenish energy throughout the competition. Packing a
Lunch Box eliminates the inconvenience to search for healthy food options. Below are lists of wellbalanced, nutritionally-dense foods which you can include in your Lunch Box for the road. Consuming
these foods will facilitate your recovery and provide you with more energy to use during the
competition.
Items are divided into 5 different categories (listed below p1). Each food option has
a number (next to or above it) which represents the minimum amount of that food
you should pack/consume during the day. Variety is KEY! Therefore, Your Lunch
Box should include items from each of the following categories:
1) Fruits or Fruit Juice(1-2 items)
2) Vegetables or Vegetable Juice (1-2 items)
3) Grain Products (2-3 Items)
4) Dairy products (1 Item)
5) Proteins Product (1-2 Items)
Key: *- Available in Mill’s Market Place
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Fruits & Vegetables
(Choose 1-2)
100% Fruit Juices
(1C)
*Odwalla Smoothies
*Minute Maid
*Tropicana Juice Blends
*Naked Juice Smoothies
*Everfresh
Welch’s
Ocean Spray
Dole
Whole/Sliced Fruits
(1 each)
*Apples
*Bananas
*Peaches
*Oranges
*Raspberries
*Grapes
*Pineapple
*Grapefruit
Strawberries
Blueberries
Pears
Apricots
Cantaloupe
Watermelon
Kiwi
Vegetables
(1 C)
Eat as a whole or use with dip
*Carrots
*Bell Peppers
*Celery
Broccoli
Tomatoes
100% Vegetable Juices
*V-8 (Not Splash)
Mott’s Garden Blend
Used in Salads
Above Items plus: Lettuce
(2C), Tomatoes,
Olives,*Cucumbers,
Beets
Other Options
*Applesauce (Mott’s) (1)
Fruit CUP Snacks (DelMonte)
 Eat Fresh Fruits & Vegetables
More Often Than Juice
 Easy on the Smoothies
(may cause stomach distress)
Dried Fruits
(½ Cup)
Raisins, Figs, Dates, *Mangoes,
Apples, Bananas, Cranberries
Grain Products
( Whole Wheat, Whole Grain, Multigrain)
(Choose 2-3)
Whole Wheat/Whole Grain
* English Muffin (1)
*Slices of Bread (2)
*Medium Bagel (1)
Tortilla (2sm or 1lg)
Roll (1)
Pita (1)
 Increase Nutrient Content
Cereals
(2C)
* Cheerios (Multi Grain)
*Kashi Granola Cereal
* Raisin Bran
Fiber One Cereal
Quaker Life Crunchtime
*Inst. Oatmeal Packets (2)
*Inst. Oatmeal (To-Go) Cup (1)
&
Enhance Flavor
(By adding Nuts, Seeds or Granola to your meal)
Snacks
*10 Crackers:
(Pretzel Crisps,*Baked Naturals)
(*Triscuits or *Wheat Thins)
Quaker Rice Cakes (4)
*Granola/Granola Bar (1)
Snack & “Energy” Bars
*Nature Valley, *Nutri Grain, *Luna Bar, *Clif Bar, *PowerBar, Kashi Bar, Trail Mix Bar)
2
Dairy Options
(Choose 1)
String cheese (2)
*Kraft Natural Cheese Examples:
*Jalapeno String
( Low- Moisture, Part Skim Mozzarella
& Jalapeno Peppers)
*Mozzarella String
(Low-Moisture Part Skim Mozzarella)
*Mozzarella & Cheddar Twists
(Low-Moisture Part Skim Mozzarella
& Cheddar)
*Mild Cheddar Cheese Sticks
Milk
(1-2C)
*Nestle Chocolate,
Strawberry
*Hardboiled Eggs (1-2)
(If using an insulated cooler)
Yogurt
(8 oz. container or 1C)
Plain or Greek Yogurt
*Chobani (Greek)
*Yoplait (Greek)
Dannon
Liberte
 Avoid Fat Free, You NEED the Calories!
Protein Rich Foods
(choose 1-2)
*Canned Tuna (Salmon, Chicken)
(1/2 can)
*Peanut Putter/ Other Nut Butters
(2tbs)
*Nuts& Seeds
(1oz)
Almonds, Pistachios, Walnuts
*Pumpkin, *Sunflower, Squash, Roasted
Beans & Peas
(1/2 C, cooked)
Black, Kidney, Kinto, or White Beans
Chickpeas, Cowpeas, Lentils
Build a Sandwich/Wrap
or
Add to Salad
*Deli Meats (Cold Cuts)
(2 slices/ 2 oz)
Turkey
Roast Beef
Roast Pork
Ham
Chicken
Food 1st
Supplement 2nd
(if necessary)
Protein Bars
(Choose 40-30-30)
Power Bar Performance
Nutribar (Stella
Pharmaceutical)
Balance
*Big 100 Food Bar (Met-Rx)
Source One (Met-Rx)
 (Avoid High Protein Low Carb)
Extras:
*Salad Dressings, *Ketchup, *Mustard, *Jelly, *Honey
o
o
o
References
http://www.health.gov.nl.ca/health/publications/healthy_
eating_athletes_road.pdf
http://www.tasteofhome.com/Recipes/Granola-Trail-Mix
ChooseMyPlate.gov
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Mix-n-Match!
(Combination Ideas)
Yogurt Combo Ideas
 *Greek Yogurt and Granola (Parfait)
 Greek Yogurt & Grapefruit
 Plain Yogurt , Fruit & Grains
Add (raspberries, strawberries, blueberries, banana or grapefruit)
Add (nuts, pecans)
 Plain Yogurt and Apple Sauce
Peanut Butter Ideas
 *Peanut Butter and Jelly
Spread PB on (crackers, English muffin, whole wheat/whole grain bread/ bagel, rice cakes)
 Peanut Butter with Sliced Banana, Apple Wedges or Celery
Top it off with (nuts or pecans & shredded coconut or raisins)
Fruit Combo
 Fruit Salad
Add (granola or pecans)
Add (Yogurt)
Top it off with (coconut)
“Make at Home” Trail Mix
 Honey Roasted Peanuts, Banana-Nut Granola
Add (Raisins or Craisins)
Add (M&Ms)
 Dry Roasted or Honey Roasted Peanuts, Walnuts or Almonds(unsalted) , Sunflower Seeds
(unsalted)
Add Dry Fruit (dried prunes, apricots, pears, apples or bananas)
Add (dried cherries or cranberries)
Build-a-Salad
 Combine Vegetables: Broccoli, Lettuce, Carrots, Peppers, Spinach, Tomato, Beets and others.
Add Meat (chicken, ham or turkey)
Add Dairy (hard-boiled egg and grated cheese: feta, goat, swiss, mozzarella, parmesan, cheddar)
Add Grains (nuts or seeds)
Top it off with (Raisins/ Craisins)
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Mill’s Market Place
To-Go Options
Quick Trail Mix
 Can-Berry Health Mix
(roasted peanuts, cranberries, sunflower seeds, pumpkin seeds, raisins)
 Raspberry Rage Snack Mix
(cranberries, almonds, raisins, vanilla/chocolate chips, butter toffee pecans)
 Cherry Delight Snack Mix
(yogurt covered raisins, raisins, cherry flavored dried cranberries, sunflower seeds, cashews, raw shelled
pumpkin seeds)
 Choco Nut Trail
(roasted salted jumbo peanuts, raisins, sunflower seeds, chocolate buttons(M&M’s))
 Caramel Apple Crunch
(roasted peanuts, butter toffee cashews, butterscotch chips, butter toffee peanuts, honey roasted peanuts,
vanilla chips, diced apples)
Fruit Combo’s
 Grapes and Cheddar Cheese
 Apples Granola & Yogurt Snack Pack (Ready Snax)
 Mixed Fruits
(apples, pineapple, grape, cantaloupe, kiwi)
Vegetables/ Salads
 Carrots & Celery
 Chef Salad
(Iceberg lettuce, smoked turkey & ham, Swiss cheese, ranch)
 Italiano Salad
(romaine, radicchio, salami, turkey, black olives, peperoni, champagne vinaigrette)
 Chicken Caesar Salad
(romaine, chicken, parmesan cheese, croutons Caesar dressing)
Shop@24
Grains:
Wheat Thins (Whole Grain) Quakers Rice Cakes, Oatmeal Express Cocktail Peanuts Cheerios,
Kellogg’s Nutri Grain Bars
Dairy
Regular Milk
Chocolate/Strawberry Milk
Dried Fruit:
Raisins
Extra
Jelly (Welch’s)
Protein:
Peanut Butter (Skippy)
Luna Bars
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