Wednesday, May 30, 2012

A Shopping List to Fuel Summer Activity

Summer brings competitions for many athletes; a well-stocked pantry/refrigerator is critical. It is hard to follow my advice of building your "plate" at meals if the right food is not available to do so. Use this list to help you get started at the grocery store. This is not all-inclusive, but is a great base. Choose options from each group each time you shop. Happy shopping!

Breads, Pasta, Rice, & Other Grains
Brown rice
Whole wheat pasta
Couscous, quinoa, wheat pilaf
Whole wheat tortillas
Whole wheat breads, bagels, rolls, pita bread, English muffins (store in the freezer)
Ready-to-eat whole grain cereals: Raisin Brand, Frosted Mini Wheats, Kashi
Granola Bars: Kashi, Lunabars, Larabars
Whole-wheat toaster waffles
Whole-grain crackers: Triscuits, Wheat Thins, TLC’s 

Fruits & Veggies
Potatoes or sweet potatoes
Frozen or canned veggies (rinse canned to reduce sodium content)
Bags of prew-ashed salad greens
Bags of mini carrots
Pre-chopped veggies/fruits
Canned fruit in own juice (not in heavy syrup)
Frozen berries
Oranges, apples, bananas (store in frig)
Dates, raisins, cherries, cranberries and other dried fruit 

Milk & Milk Products
Low-fat milk (regular or soy)
Low-fat yogurt (regular or greek)
Low-fat cheese (lighter vs. darker)
Low-fat cottage cheese 

Meat & Meat Alternatives
Boneless, skinless chicken breasts (store in freezer in single-portion bags)
Lean ground meat (ground round, sirloin, turkey breast – store in freezer in 1/4 pound-portion bags)
Cubed meat (anything lean) for kebabs or stir fries
Cooked shrimp
Lean deli meats (turkey, ham, roast beef)
Packets or cans of tuna (packed in water) & chicken
Edamame (ready-to-eat or frozen), soynuts
Canned beans: any kind (rinse to reduce sodium content)
Frozen veggie/garden burgers
Egg or egg substitutes
Peanut or other nut butters (ideally containing only "nuts" in the ingredient list)

Healthy Oils
Soft (tub) or liquid margarine: Olivio, Smart Balance, etc.
Oil for cooking and baking: canola, olive
Low-fat salad dressing: vinaigrettes or oil-based
Low-fat mayo: olive or canola oil-based
Nuts and seeds: lightly salted or no salt

Seasonings such as onion and garlic powders (vs. salts), dried herbs
Spaghetti sauce (4 grams of fat or less per 4 ounces/125 grams)
Pretzels, low-fat chips (baked), low-fat popcorn (air-popped is best)
Low-fat frozen yogurt

Be Extraordinary,


Source: Endurance Sports Nutrition by Suzanne Girard Eberle MS, RD. 2007

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