MS, RD, LSW, is Richard Stockton College's campus nutritionist.
She obtained her BS in Food and Nutriton from the Univ. of Delaware
and her Master's in Nutrition from Penn State Univ.
She provides individual, confidential nutritional counseling to
students. Her service is free for RSC students. For appointments
call extension 5740. Nancy Brinch can be contacted at Nancy.Brinch@stockton.edu
|10 Foods Every Athlete Should
By Nancy Brinch, MS, RD, LSW
Whole Grain Bread
More vitamins and minerals and fiber than enriched white bread or
multigrain bread. First ingredient on the label should be a whole
grain (i.e. "whole wheat flour" - not "enriched wheat flour.") Eat
at least 3 ounces of whole grains daily.
Good source of protein, carbohydrate, iron, folic acid (a B vitamin),
magnesium and fiber. Choose baked beans, lentil soup, bean soup,
vegetarian chili, vegetarian refried beans, chickpeas on salad,
hummus. Replace the Ramen noodle soup and the chickennoodle soup
with bean soup. Eat ½ cup of beans or 1 cup of bean soup several
times each week.
Spinach or Kale
Packed with vitamin C, carotenoids, folic acid, potassium, calcium,
and fiber. Buy them pre-washed in bags. Microwave them or steam
them. Drizzle a little toasted sesame oil on top for extra flavor.
Eat at least 3 cups of dark green vegetables every week. ½ cup cooked
(or 1 cup raw) spinach or kale counts as ½ cup of dark green vegetable.
Fat-free or 1% Milk
Excellent source of calcium, vitamins and protein. No cholesterol
and little or no saturated fat. Many athletes, especially female
athletes, do not consume enough calcium. Aim for 3 cups of low-fat
milk or yogurt daily.
Excellent source of vitamin C, folic acid, fiber, and carbohydrate.
Great snack to eat on the run. Eat 2 cups of fruit daily (1 small
orange counts as ½ cup of fruit.)
Forget white rice. Brown rice has magnesium, vitamin B-6, fiber,
copper, zinc. These are missing in white rice. Try the easy "10
Minute" or microwavable brown rice. Eat at least 3 ounces of whole
grains daily. ½ cup of cooked brown rice counts as one ounce of
Far superior to white potatoes. Packed with vitamin C, carotenoids,
fiber, and potassium. Pierce with a fork and microwave. Great for
a sweet snack or for a meal. Eat 2 cups of orange vegetables every
week. 1 cup of cooked sweet potato counts as 1 cup of orange vegetable.
Whole Grain Crackers
Sesame Ryvita, Wasa, Ry Krisp, Ak Mak, low-fat Triscuit crackers.
Lots of fiber. Healthy source of carbohydrate. Spread a little peanut
butter or hummus on top. Ditch the white pretzels, chips, cheese
crackers, cheese curls and saltines. Eat at least 3 ounces of whole
grains daily. Check the Nutrition Facts panel on the package to
see how many crackers are in 1 ounce.
Plenty of vitamin C, vitamin A, and some fiber. Great sweet taste
- even in the winter. Perfect snack. Try with low-fat dip. Eat 2
½ to 3 cups of vegetables daily. ½ cup of raw tomato counts as ½
cup of vegetable.
Good source of fiber, B vitamins, magnesium. Healthy source of carbohydrate.
Avoid the instant, sweetened oatmeal. Opt for the old fashioned
oats. Cook in the microwave for 3 minutes. Prepare with skim or
1% milk instead of water for a satisfying breakfast or snack. Add
raisins or apple slices and cinnamon. Eat at least 3 ounces of whole
grains daily. ½ cup of cooked oatmeal counts as 1 ounce of whole