Sports Nut

	Buckeye Sports Nutrition Traveling Maintaining a healthy sports diet on the road can be a challenge, but it's not impossible. With a little preparation and menu savvy, you can maximize your sports performance away from home. Here are some tips: *Plan ahead: Pack some nutritious snacks to take with you. Snacks such as fruit (whole or dried), bagels, pretzels, dry cereal, sports or cereal bars (like NutriGrain Bars or PowerBars) are low fat foods that are portable and do not require refrigeration. These foods are healthier alternatives to potato chips and cookies. See our Snacks section. Pay attention: Watch portion sizes. It is easy to eat an entire bag of pretzels when you're bored on a long bus or plane ride. It doesn't matter if you are snacking on a healthy food or a less healthy food. portion sizes always count. This is especially important when eating in restaurants. Portion sizes in restaurants have dramatically increased over the past 50 years. Eat what you are hungry for and then stop eating. Too much of any food can result in unwanted additional calories. Pace yourself: Meals are meant to be savored and enjoyed, not rushed. Try to take at least 20 minutes to eat a meal, whether it is pizza in the hotel or dining in a restaurant. Take your time when eating and you will be more sensitive to your body's hunger and satiety signals. In other words, people who eat slowly generally don't overeat because they stop when they feel full. Pick green: Green vegetables are loaded with nutrients, yet they aren't the most convenient food to take on the road. When eating out at a restaurant, be sure to choose a green vegetable, preferably without added fat such as butter or cheese. Steamed broccoli, asparagus or a green salad are good options. Add green veggies like peppers and lettuce to deli sandwiches and add green peppers to pizza (along with other veggies like onions, mushrooms or tomatoes). Peruse the menu*: Most restaurants have healthy entrees noted on the menu. If not, inquire about how foods are prepared and what side dishes are included. A few simple requests can turn a meal of fried chicken, mashed potatoes and broccoli with cheese sauce into a healthier baked chicken, wild rice and steamed vegetables. You don't need to avoid fatty foods in restaurants, but don't overdo it. Choose one high fat food per meal, and be sure to include vegetables, fruit and whole grains wherever possible. See our Eating Out section.

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Maintaining a healthy sports diet on the road can be a challenge, but it's not impossible. With a little preparation and menu savvy, you can maximize your sports performance away from home. Here are some tips:

Plan ahead: Pack some nutritious snacks to take with you. Snacks such as fruit (whole or dried), bagels, pretzels, dry cereal, sports or cereal bars (like NutriGrain Bars or PowerBars) are low fat foods that are portable and do not require refrigeration. These foods are healthier alternatives to potato chips and cookies. See our Snacks section.
Pay attention: Watch portion sizes. It is easy to eat an entire bag of pretzels when you're bored on a long bus or plane ride. It doesn't matter if you are snacking on a healthy food or a less healthy food. portion sizes always count. This is especially important when eating in restaurants. Portion sizes in restaurants have dramatically increased over the past 50 years. Eat what you are hungry for and then stop eating. Too much of any food can result in unwanted additional calories.
Pace yourself: Meals are meant to be savored and enjoyed, not rushed. Try to take at least 20 minutes to eat a meal, whether it is pizza in the hotel or dining in a restaurant. Take your time when eating and you will be more sensitive to your body's hunger and satiety signals. In other words, people who eat slowly generally don't overeat because they stop when they feel full.
Pick green: Green vegetables are loaded with nutrients, yet they aren't the most convenient food to take on the road. When eating out at a restaurant, be sure to choose a green vegetable, preferably without added fat such as butter or cheese. Steamed broccoli, asparagus or a green salad are good options. Add green veggies like peppers and lettuce to deli sandwiches and add green peppers to pizza (along with other veggies like onions, mushrooms or tomatoes).
Peruse the menu: Most restaurants have healthy entrees noted on the menu. If not, inquire about how foods are prepared and what side dishes are included. A few simple requests can turn a meal of fried chicken, mashed potatoes and broccoli with cheese sauce into a healthier baked chicken, wild rice and steamed vegetables. You don't need to avoid fatty foods in restaurants, but don't overdo it. Choose one high fat food per meal, and be sure to include vegetables, fruit and whole grains wherever possible. See our Eating Out section.