1. PHYSICAL FITNESS SPORTS NUTRITION

2. PROPER NUTRITION You need to eat 5 times per day!!! Drink 8-10 glasses of water every day. Breakfast: Protein drink, eggs, peanut butter toast, ham, rice. Chocolate Milk is great Snack: fruit, sandwich, power bar. (this can be put in backpack). Lunch: Chicken, fish, Gatorade, tea, salad, Avoid Fried Foods Snack: fruit, sandwich, hard boiled egg, baked potato Dinner: Lots of pastas. Rice. Avoid Fried Foods – No more Mayonnaise / ketchup

3. 6 LETHAL FOODS Soda Chips French Fries Pizza Candy doughnuts

4. HIGH CARB FOODS Fruit, Vegetable, Milk, Pasta, Breads Apple, English Muffin, Mashed Potato, Saltine Crackers Bagel, Fruit Cup, Mixed Berries, Spaghetti Fruit Smoothie, Oatmeal, Wheat Toast, Baked Potato Gatorade, Orange Juice, Banana, Energy Bars Popcorn, Beans, Grapes, Rice

5. HIGH PROTEIN SNACKS Eggs, Meats, Milk, Cheese, Fish Yogurt, Tuna Sandwich, Beef, Lamb Milk, Turkey Sandwich Chicken, Pork Strips, Cottage Cheese

6. HIGH FAT FOODS Butters & Oils Whole Milk, Nuts, Margarine, Butter, Pie Crust Fried Foods, Cheese, Oils, peanut butter

7. WISE FOOD CHOICES CHOOSE THIS FOOD INSTEAD OF THIS FOOD Baked Potatoes French Fries Boiled Egg Whites Fried Eggs 100% Orange Juice Sunny Delight Steamed Brown Rice white rice Boiled Whole Wheat Spaghetti Spaghetti-Os Homemade Whole Wheat Brownies Little Debbie Cakes Homemade Food from Fresh Ingredients Processed Foods

8. WISE FOOD CHOICES CHOOSE THIS FOOD INSTEAD OF THIS FOOD Fresh Fruit with its Skin Canned Fruit Water Sodas 100% Whole Wheat Bread White Bread Broiled Skinless Chicken Breast Fried Chicken Bean Burrito with No Fat Cheese Burrito Supreme Fat Free Frozen Yogurt Ice Cream Shredded Wheat & Bran Frosted Mini-Wheat

9. WISE FOOD CHOICES CHOOSE THIS FOOD INSTEAD OF THIS FOOD Broiled or Steamed Food Breaded and Fried Food Baked Potato Chips Fried Potato Chips Fresh Vegetables Canned Vegetables Whole Wheat Bagels Donuts Ground Lean Steak Hamburger Oatmeal High Sugar Cereal Skinless Chicken Breast Chicken with Skin

10. FAST FOOD FAST FOOD EATING 1) Combine protein (skinless chicken or turkey) with carbs (bread). 2) Substitute salad for fries!!! However, avoid using high fat/high sugar dressings. 3) Refrain from using ketchup or mayonnaise.

11. FAST FOOD Kentucky Fried Chicken you can have a quarter chicken (no skin) for protein and a small serving of mashed potatoes, or garden rice, or red beans for carbs. McDonald's you can have a McGrilled Chicken (no mayo), a Chunky Chicken Salad, and a water. Subway you can either order a Roast Turkey Breast Sub, a Veggie Sub or a Roast Beef Sub. Remember the rules that we already discussed: NO EXTRA OILS OR MAYO etc. Taco Bell you can order any of the following: a Light Chicken Burrito, or a Light Chicken Taco, or a Light Bean Burrito, or a Light Soft Taco Supreme, or a Light Taco Supreme, or a Light Taco, or a Light Soft Taco. Wendy's you may want to have either a grilled chicken sandwich or a grilled chicken salad.

12. SCHOOL AT SCHOOL - Cook foods such as chicken, beef, turkey, rice, pasta, etc. ahead of time and put in backpack. - Make sandwiches such as tuna, roast beef, turkey, etc. - Mix a protein shake and take it with you in a thermos or shaker bottle. - Take fruits and vegetables i.e. apples, bananas, carrots, etc.