3 Tips for Creating Winning Meals

1. INCLUDE ALL 3 MACRONUTRIENTS IN EVERY MEAL AND SNACK.

Here are some examples of each macronutrient:

CARBOHYDRATES *PROTEIN (divided evenly throughout meals and snacks)

HEALTHY FATS

Vegetables (fresh, frozen, canned) Chicken, turkey Olive, canola, coconut, avocado oilFruits (fresh, frozen, canned,

dried)Beans (all types); lentils; peas Eggs (preferably organic, cage-

free)Grains (look for 100% whole

grain):Fish / Seafood Nuts (raw, unsalted)

Breads & Cereals (Ex. Oatmeal) Deli Ham or turkey Nut butters (check for added sugars and hydrogenated oils)

Crackers Center cut bacon HummusPasta Seeds (sunflower, pumpkin) Flax seed (milled), chia seeds

Brown or Wild Rice Nuts (walnuts, pecans, pistachios, almonds, etc)

Fatty fish such as wild-caught salmon, sardines, tuna

Corn or flour tortillas Low-or full fat dairy products: Greek yogurt, cheese, milk, cottage cheese

Butter (preferably grass-fed; try Kerrygold brand)

Quinoa Beef or turkey jerky Salad dressings (not fat-free)Beans (black, red, garbanzo, pinto,

cannellini, great Northern, etc.)Soy products (tofu, edamame) Pesto; marinades

Lentils Flax seed, Chia seed Low-fat or full-fat dairy productsStarchy veggies: corn, sweet &

white potatoes, peasLean cuts of beef or pork (look for

round or loin in the name)Avocado or Guacamole

2. EAT AT REGULAR INTERVALS THROUGHOUT THE DAY.

You should be eating approximately every 3-4 hours (let hunger be your guide). Do NOT skip meals! Include 3 meals per day and ~ 2-3 snacks. *You should have a snack between lunch and afternoon practices.

3. QUANTITY COUNTS BUT SO DOES QUALITY.

*It’s not just how much, but WHAT you eat that matters. Fuel your body with a variety of nutritious foods to ensure that you get the vitamins, minerals, antioxidants, and other nutrients that you need to perform optimally.

*Eat a fruit and/or vegetable at every meal and snack. Strive for at least 2 fruits and 3 veggies per day (more is better!). Include as many colors as possible (example: spinach salad with carrots and tomatoes). BONUS: Strive to include 2-3 colors per meal and 1-2 per snack.

*Eat fewer heavily processed foods - if you don’t recognize the ingredients, find something else! Rule of Thumb: Choose foods that contain 5 or fewer ingredients.

*Limit intake of added sugars. If sugar is listed as one of the first 3 ingredients, look for another option. Quick Tip: # of grams of sugar listed on the label ÷ by 4 = # of teaspoons of sugar/serving

Did you know??? Teens should strive to limit consumption of added sugars to 5-8 teaspoons per day.

(Revised 8/17)

A CLOSER LOOK AT BREAKFAST:5 MISTAKES YOU MIGHT BE MAKING

DO YOU…

1. EAT WITHIN THE FIRST HOUR AFTER YOU WAKE UP ?

One of the main purposes of breakfast is to “break the fast” after sleeping for 8+ hours. It is a good idea to try and eat within the first hour after waking up. If you are not currently a breakfast eater, you can train yourself (and your stomach) to eat. Start with a small meal or liquid meal (like a smoothie) and work your way up to a full breakfast.Your energy level, concentration, and maybe even your 1st block math teacher, will thank you.

2. INCLUDE ENOUGH PROTEIN ?

If you have a frozen waffle and a glass of orange juice, the answer is definitely NO! Adding a glass of milk and adding nut butter on your waffle or a hard-boiled egg will make this a more balanced breakfast. Protein needs vary based on your age, weight, and activity level. Protein needs to be evenly distributed throughout the day between breakfast, lunch, and dinner. Don’t forget plant sources of proteins as well (beans, lentils, whole grains, quinoa, nuts, seeds, etc.).

3. INCLUDE HEALTHY FAT ?

Let’s say you have non-fat plain Greek yogurt, whole grain cereal, and fresh strawberries for breakfast. That’s healthy, right? Those are all healthy components, but you are missing a source of fat. Without fat in a meal, you will be hungry again much faster. Fat provides satiety and also stays in your stomach longer. Fat is needed for your body to absorb the fat-soluble vitamins A, D, E, and K. So, an easy fix in this case would be to choose 2% yogurt over non-fat or add a handful of nuts and a tablespoon of chia seeds. Problem solved!

4. EAT TOO MUCH SUGAR ?

If you are having a Pop Tart (~16 grams of sugar, 2 grams protein, 5 grams fat, <1 gram fiber) with an 8-ounce glass of 100% white grape juice (40 grams of sugar), you are consuming 14 teaspoons of sugar for breakfast. The more sugar in your breakfast, the faster it digests. You will be starving in an hour or two AND you haven’t provided your body with the fuel or nutrients it needs. Reminder: The recommendation is to have a MAXIMUM of 5-8 teaspoons of added sugars per day.

5. INCLUDE A SOURCE OF FIBER ?

Fiber is necessary for the proper functioning of your digestive system and it also helps to make you feel full. Girls (ages 9-18) need ~25 grams of fiber per day and boys (ages 9-18) need ~31-38 grams. Adding fruits and veggies, whole grains, or nuts will increase the amount of fiber in your breakfast. For example, a whole grain cereal like grape-nuts has 7 grams of fiber (and 6 grams of protein), while Cocoa Pebbles has 0 grams of fiber and 1 gram of protein.

Quick Tip: Find a cereal that you like with at least 5 grams of fiber, 6+ grams of protein, and less than 10 grams of sugar.

BOTTOM LINE: FOR OPTIMAL PERFORMANCE, FOCUS ON EATING A VARIETY OF REAL FOODS THAT PROVIDE THE BALANCED FUEL THAT YOU NEED FOR TRAINING AND RECOVERY.

Created and presented by Faye Krause, Registered Dietitian Nutritionist and Owner of Energized Intentions, LLC and M2 Fitness Ladysmithfaye@m2fitness.com 540-907-6941 (Revised 8/17)

PRE, DURING, AND POST-WORKOUT NUTRITION GUIDELINES

PRE-WORKOUT: DURING COMPETITION: POST-WORKOUT:

2-4 hours prior-

Meal should be:

High in Carbohydrate

Low in fat and fiber

Moderate in protein

Amounts are individualized; keep track of pre-exercise meals and how they are tolerated to determine optimal intake for you

Purpose: To provide energy and fill glycogen stores for optimal performance

Hydration: Drink 2-4 cups of fluids

1-2 hours prior-

IMPORTANT: Amount consumed depends on your tolerance. Practice different foods and amounts to see what works best for YOU

This should be done during practice sessions, not at competition

No new foods or drinks should be consumed before competition

Stick with what you have tried during practices!

Hydration: Drink 1-2 cups of fluids

<1 hour between events-

Consume a small high carb snack that is low in protein, fat, and fiber (easily digested)

Remember: If there is food in your stomach when it is time for your next event, blood will be diverted to your stomach to help digest food instead of to your working muscles = you will get tired more quickly and it can cause stomach upset

Hydration: Drink ~8 ounces of water or sports drink

Sample Options:½ nut butter sandwichTrail mixGraham crackersPretzelsFig barsString cheeseApple or orange slices, banana, grapes, or dried fruitSmoothie Fruit juice

Within 30-45 minutes-

Consume a carb/protein snack: Ideal ratio 3-4 grams carb for every gram of protein

Hydration: Drink ~20 ounces of fluids for every pound lost during exercise

Sample Options:

Chocolate milk

Smoothie made with yogurt and fruit

Trail mix made with nuts, dried fruits, and cold cereal + sports drink

Cottage cheese and fruit

Graham crackers with peanut butter

Apple or banana with nut butter and low-fat milk

Sample Options:Peanut butter & honey on toast + non-fat (or low-fat) milk or yogurt

Fruit and yogurt smoothie + low-fat granola

Oatmeal with a handful of nuts + milk + fruit

Low-fat cottage cheese + fruit + crackers

Lean hamburger on bun with lettuce, tomato + side salad

Turkey sub + baked chips fruit + milk

Grilled chicken wrap on tortilla + pretzels + milk

Sample Options:30-60 minutes prior : Consume ~30-60 grams (120-240 kcal) of carbs

Sports bars

Sports drink or juice

Banana

Sports gels, beans, or gummies

Graham crackers or animal crackers1-2 hours prior : Granola bar

Small bagel with nut butter

Cheese stick and crackers

Yogurt

> 1 hour between events-Consume a carb/protein snack

Hydration: Drink ~12 ounces of water or sports drink

Sample Options:

½ of peanut butter and jelly sandwich

Small bagel with cream cheese

Peanut butter crackers

Low-fat yogurt with cereal

Trail mix – create your own with nuts, dried fruits, small pretzels or dry cereal

Energy bar such as Powerbar, Clif bar, Larabar

Within 2-4 hours-Consume a well-balanced meal Hydration: Keep drinking water to replace lost fluids

Urine should be pale yellow, not dark in color

Sample Options:Grilled chicken with a small baked potato and green beans

Stir fry with lean beef, broccoli, bell peppers, and carrots over quinoa or rice

Whole wheat spaghetti with meat sauce and side salad

Baked fish with brown rice and mixed vegetables

Presented by Faye Krause, Registered Dietitian Nutritionist 8/17

RECIPES TO TRY!

Instead of Pizza Rolls, try…Zucchini Pizza Bites (http://www.thecomfortofcooking.com/2013/09/zucchini-pizza-bites.html)

Ingredients:

2 large zucchini, cut into ¼ inch roundsCooking sprayKosher salt and freshly cracked pepper¼ cup marinara sauce½ cup shredded part-skim mozzarella¼ cup mini pepperoni pieces, optionalItalian seasoning, for sprinkling

Directions: Spray both sides of zucchini rounds lightly with nonstick cooking spray. Sprinkle with salt and pepper. Broil or grill the zucchini rounds (can also use a large nonstick skillet) for 2 minutes on each side.

Place cooked zucchini rounds on a large lined baking sheet. Top with small amounts of sauce, cheese, and pepperoni pieces, if desired. Broil for an additional 1-3 minutes, or until cheese is melted, being careful not to burn. Sprinkle with Italian seasoning and serve warm. Try this with eggplant slices, too!

Instead of French fries, try…Carrot Fries http://www.momables.com/baked-carrot-french-fries/

Ingredients:1 pound fresh carrots2 teaspoons oil (coconut, olive oil, your choice)½ teaspoon kosher salt

Directions: Peel carrots into thick slices or cut into strips of desired thickness. Toss slices in oil and salt. Bake at 450 degrees F for 10-12 minutes, or until desired crispiness is achieved.

Instead of pancakes made from a mix, try…Peanut Butter + Banana Breakfast Cookies

Ingredients:

1 cup whole grain oats2 very ripe bananas1 tablespoon peanut butter

Directions: Preheat your oven to 350 degrees F and grease (don’t forget this part!) a cookie sheet. Mash all the ingredients together, and then drop rounded tablespoons onto the cookie sheet. Bake for ~15 minutes. They don’t really brown or spread, but they are chewy and delicious. Feel free to add raisins, chopped nuts, mini-chocolate chips, or other dried fruits or nuts.

Create-Your-Own Trail Mix

Create-your-own trail mixes are easy, nutritious, and fun to make. The best part is there’s no picking out the pieces you don’t like! A good rule of thumb is to have three parts healthy ingredients to one part “fun”

Created by Faye Krause, Registered Dietitian NutritionistOwner of Energized Intentions, LLC

Website: www.energizedintentions.comContact: faye@energizedintentions.com or 540-907-6941

ingredient like mini-chocolate chips or M & M’s. Choose your ingredients, mix together, and put individual servings into snack-sized baggies for a take-along snack.

Ideas to try:AlmondsPeanutsCashewsWalnuts

Macadamia nutsPumpkin seeds

Sunflower seedsWhole grain cereal (like plain Cheerios)

Small pretzelsMini-Triscuits

Dried blueberriesDried cranberries

RaisinsFreeze-dried fruits like pineapple or strawberries

Breakfast/Snack ParfaitIngredients:

Low-fat plain or vanilla Greek yogurtGranola (store-bought or make your own; if choosing store-bought, find one with low sugar – KIND brand has some great low-sugar options)Fruit (Strawberries, blueberries, raspberries, etc.)Drizzle of honey, if desiredOption: Substitute cooked quinoa for the granola for a higher protein/fiber option. Just make sure you chill it after cooking.Directions: Layer yogurt, granola, and fruit in a bowl or glass. Repeat layers for amount desired.

Mini Spinach Quiche (recipe from Daisy Brand Cottage Cheese)

Ingredients:1 Tbsp extra-virgin olive oil 3 garlic cloves, peeled and crushed6 cups baby spinach, chopped 3 large eggs, lightly beaten1 cup Daisy brand cottage cheese ¼ cup grated Parmesan cheese, plus 2 Tbsp¼ tsp black pepper 1 pinch cayenne pepper

Directions: Heat oil in a large skillet over medium-high heat. Add the garlic, stirring gently until golden brown; remove the garlic and discard. Add the spinach to the pan in batches, stirring constantly until cooked and wilted. Remove from heat. Preheat the oven to 375 degrees. Mix the eggs, cottage cheese, cooked spinach, ¼ cup Parmesan, black pepper and cayenne pepper in a medium bowl. Spray 10 muffin cups with nonstick cooking spray. Divide the egg mixture evenly between 10 muffin cups; sprinkle with the remaining Parmesan cheese. Bake until set, about 13-15 minutes. Remove from oven and run a knife around the edges of each muffin cup; cool and serve.

Taco Soup(Adapted from Kraft Foods recipe)

Ingredients:1 lb lean ground turkey2 cloves fresh garlic, minced1 onion, chopped1 green or red pepper, chopped3 cans (15.5 oz each) mild chili beans1 can black beans2 cans (14.5 oz) diced tomatoes, undrained1 can (14.25 oz) corn or 1 cup frozen

1 can (8 oz) tomato sauce1 Tbsp Chili powder (or more to taste)1 tsp cumin (or to taste)1 ½ cups water (or more to desired consistency)

Optional toppings: Shredded cheddar cheese, sour cream, diced avocado, black olives, chopped fresh cilantro, crushed tortilla chips

Directions:Brown meat with onions, peppers, and garlic in Dutch oven or other large saucepan. Drain, if necessary. Return meat mixture to pan and stir in all other ingredients. Bring to a boil and then simmer on medium-low heat for about 15-20 minutes, stirring occasionally. To serve, top individual servings with toppings of your choice.

Black Bean & Sweet Potato Chili(From fruitsandveggiesmorematters.org)

Ingredients:1 Tbsp plus 2 tsp extra-virgin olive oil1 large sweet potato, peeled and diced1 large onion, diced4 cloves garlic, minced2 Tbsp chili powder½ tsp ground chipotle pepper½ tsp ground cumin¼ tsp salt3 ½ cups vegetable or chicken stock1 15-oz can black beans, rinsed1 14 ½ oz can diced tomatoes½ cup dried quinoa4 tsp lime juice

Directions: Heat a large stock pot with the oil over medium heat. Add the sweet potato and onion and cook for about 5 minutes until the onion is soft. Add the garlic, chili powder, chipotle, cumin, and salt and stir to combine. Add the stock, tomatoes, black beans and quinoa and bring the mixture to a boil. Stir everything to combine. Cover the pot and reduce the heat to maintain a gentle simmer.

Cook for 10-15 minutes until the quinoa is fully cooked and the sweet potatoes are soft. Add the lime juice and remove the pot from the heat. Season with salt, as needed. Garnish with avocado, cilantro, or cheese before serving.

Egg Salad with AvocadoIngredients:2 hard boiled eggs, peeled and chopped½ avocado, peeled and pit removed2 Tbsp red pepper, finely chopped1 Tbsp plain Greek yogurt (or more to taste)½ Tbsp lemon juice½ tsp Dijon mustard

Directions:Combine all ingredients in a bowl and mash with a fork. Serve on whole grain bread or crackers.

Southwest Quinoa SaladIngredients:2 tsp grated lime zest 1 (14- to 15- ounce) can black beans, rinsed and drained2 Tbsp fresh lime juice ~12 cherry tomatoes, diced1-2 Tbsp olive oil ¼ large red onion, diced1-2 Tbsp red wine vinegar ¼ cup chopped fresh cilantro1-2 garlic cloves, minced 1 cup quinoa

Directions:Cook quinoa according to package directions. Let cool. Mix grated lime zest, fresh lime juice, olive oil, vinegar, and garlic in a small measuring cup. Mix remaining ingredients with cooled quinoa and pour the dressing mixture over. Gently stir to distribute dressing.

Serving suggestions: This makes a great side salad or make it a main dish by adding grilled chicken, a pouch of tuna or salmon, and serve over a bed of spinach.

Easy Chicken with Pesto and TomatoesIngredients:2 boneless, skinless chicken breastsPrepared basil pestoRoma tomatoes (about 3), slicedMozzarella/parmesan cheese

Directions: Put chicken in baking dish coated with non-stick spray. Spread 1-2 Tbsp prepared pesto over each piece of chicken. Lay slices of Roma tomatoes over each piece of chicken. Top with cheese. Bake for ~30 minutes or until chicken is done and cheese is melted.

Lasagna-Stuffed Spaghetti Squash(http://www.thekitchn.com/recipe-lasagnastuffed-spaghetti-squash-recipes-from-the-kitchn-208523)

5 pounds spaghetti squash (2 medium-sized squash) 1 (15-ounce) can crushed tomatoes1 tsp olive oil 2 cups ricotta, whole or 2%1 yellow onion, diced 1/4 cup roughly chopped parsley2 to 3 cloves garlic, minced 1 cup shredded mozzarella1 lb lean ground beef or lean turkey Chopped parsley or basil, to garnish1 1/2 teaspoons salt, divided

Preheat the oven to 400°F. Cut the squashes in half and scoop out the seeds. Lay them cut-side down in a roasting pan or other baking dish, and add about an inch of water. Roast for 45 to 60 minutes, until soft when poked with a fork. Transfer to a cooling rack until cool enough to handle.

While the squash is roasting, warm the olive oil in a high-sided skillet or saucepan over medium-high heat. Stir in the onions and cook until translucent, 5 to 8 minutes. Stir in the garlic and cook until fragrant, 30 seconds. Add the ground beef and 1 teaspoon of salt. Cook until well-browned, breaking up the beef into small crumbles, 5 to 8 minutes. Stir in the crushed tomatoes and bring to a simmer. Continue simmering the sauce until the squashes are ready, 5 to 20 minutes.

Use a fork to shred the inside of the squash, leaving about a half-inch of squash left in the shell. Mix the shredded squash into the tomato sauce. In a separate bowl, mix together the ricotta cheese, the parsley and 1/2 teaspoon of salt.

Wipe out the roasting pan and arrange the squash shells inside, like bowls. Use a spoon to spread 1/2 cup of the ricotta evenly over bottom of each shells. Spoon a fourth of the tomato-squash mixture over top of the ricotta. Top with another layer of ricotta and tomato sauce, using up the rest of both.

Bake the shells for 15 minutes at 400°F. Sprinkle the mozzarella over the tops of the squashes and bake for another 15 to 20 minutes, until the cheese is bubbly and browned in spots. Sprinkle parsley or basil over the tops and serve immediately. Leftovers will keep for 1 week in the fridge.

White Bean Tuna Salad(Better Homes and Gardens recipe)

Ingredients:1 15 oz can cannellini beans, rinsed and drained2 5 oz cans tuna, packed in water or pouches of salmon2 cups lightly packed arugula or spinach½ small red onion, thinly sliced¼ cup fresh flat-leaf Italian parsley, chopped¼ cup red wine vinegar3 Tbsp extra-virgin olive oil½ tsp dried leaf oregano, crushed½ lemon

Directions:In a large bowl, combine beans, tuna, arugula, red onion, and parsley. For dressing, in a screw-

top jar combine vinegar, oil, oregano, salt, and pepper (to taste). Shake well to combine. Pour dressing

over tuna mixture and toss gently to combine. Squeeze juice from half of a lemon over salad.