Richard Stockton College Athletic Training

Sports Nutrition Newsletter
A periodic Newsletter that addresses the Nutritional aspects
of athletic competition.

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Nancy Brinch, 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
10 Foods Every Athlete Should Eat!

By Nancy Brinch, MS, RD, LSW

1. 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.

2. Beans

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 cup of beans or 1 cup of bean soup several times each week.

3. 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. cup cooked (or 1 cup raw) spinach or kale counts as cup of dark green vegetable.

4. 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.

5. Oranges

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 cup of fruit.)

6. Brown rice

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. cup of cooked brown rice counts as one ounce of whole grain.

7. Sweet potatoes
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.

8. 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.

9. Grape Tomatoes
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 to 3 cups of vegetables daily. cup of raw tomato counts as cup of vegetable.

10. Oatmeal
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. cup of cooked oatmeal counts as 1 ounce of whole grain.

Questions or comments regarding the Athletic Training Pages should be directed to 
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