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Fast Foods for Gymnasts
Fast foods are often FAT foods! Too many
fat calories get in the way of eating enough carbohydrates.
If you eat too few carbohydrates, you lose energy for
sports performance. Carbohydrate foods include bread,
rice, pasta, fruits, vegetables and beans. Fat takes longer
to digest than carbohydrate, which means you should cut
down on high-fat pre-game snacks or meals. You don’t want
to be sluggish, throw up or have stomach cramps during
sports.
What’s good?
Thick crust pizza tastes great and provides lots of carbohydrate.
The cheese also gives you calcium. Pepperoni or other
greasy meats add fat, so try veggie varieties, meatballs
or plain cheese.
Order burgers with extra tomatoes and lettuce. Hold the
sauce. If you’re in the mood for fries, choose the small
size.
Roasted or grilled chicken dinners are definitely better
than fried chicken. But there’s still a lot of fat in
the skin. So remove the skin before you start munching.
Pasta (spaghetti or noodles with meat/poultry/veggies),
chili, hearty soups are mmm good!
Salad bars can offer healthy high carbohydrate meals.
Ask for extra broccoli, tomatoes, carrots, beans or other
colorful veggies on top of your salad. Go easy on the
salad dressing; you may add nearly 400 calories of fat!
Or try diet dressing. Enjoy whole grain rolls or pasta
salads. Be careful of cream sauce.
When ordering deli sandwiches, emphasize the bread and
veggies. Go light on the spread. Choose whole grain breads
to add fiber.
Wraps and pita sandwiches are a new trend in fast foods
and they can be low or high in fat calories depending
on the ingredients. Choose wraps that are filled with
lots of fresh vegetables, as well as meat or cheese. Watch
out for high fat toppings which soak the wrap with calories.
MORE TIPS…
- DON’T supersize it! Supersize means more high-fat
food and extra calories! Don’t get sucked into the trap
of ordering food you don’t want or need, even if it
seems like a bargain. Let a teammate supersize while
you order a simple sandwich. Then you can both share
the fries.
- Soft drinks are high in sugar, but do provide energy.
Diet drinks supply fluid, but no nutritional value.
Better choices are juices, seltzer, low-fat milk, hot
cocoa, or just plain water! As an athlete, it’s important
to keep well-hydrated. If you like soda pop, caffeine-free
(non-cola) types are best. Ask about low-fat shakes;
if it doesn’t say milkshake, there’s no milk in it!
- Order things"your way". Ask for salad dressing
on the side, extra veggies and bread, or "hold
the sauce". This will lower your fat intake and
guarantee the freshness of your meal. Why? Because a
special order must always be made on the spot.
- Everyone knows fresh fruits and vegetables are good
for you. But it’s hard to find them at fast food restaurants.
Baked potatoes are great, but can be sabotaged with
gobs of sour cream, bacon or other high-fat spreads.
Go light on the toppings (just enough to add flavor
or try hot sauce/salsa, mustard, veggies or light cheese
on top). Don’t be afraid to bring fruits or juices with
you to the restaurant.
- Don’t scarf the meal down! If you take your time,
your stomach will holler "I’m full!" before
you overeat.
- Fast foods are often high in salt (sodium), which
may cause you to retain fluid. This can temporarily
increase your weight, making you feel bloated. The carbonation
in soft drinks can make you feel bloated too! Balance
fast food meals with healthier, fresher food choices.
- What about breakfast? Pancakes with syrup or hot/cold
cereal are great breakfast choices. Eggs and toast/
biscuits are good too; just limit the fatty bacon or
sausage.
- If you go to a certain fast food place all the time,
ask for a nutrition breakdown of their food, so you
can make smart choices. Sometimes you’ll find a chart
posted on the wall. If you eat an overall healthy diet
and only occasionally go to fast food restaurants
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