NUTRITION FOR PERFORMANCE & HEALTH. Nutrition 101

Transcription

1 NUTRITION FOR PERFORMANCE & HEALTH Being a part f the Braswell Bengal team requires discipline in the classrm, n the field, in the weight rm, and the fds yu put n yur plate. T excel as a student athlete it is essential that yu prperly fuel yur mind and bdy. This will nt happen with a magical pwder r pill, but rather with a cnsistent balanced apprach including the amunt f fd, the quality f these fds, and the timing f yur intake. Prperly fueling yur bdy will help yu perfrm ptimally in the classrm, weight rm, and n the field. The fllwing are guidelines t help yu achieve peak perfrmance and ptimize yur shrt-and lng-term health. This includes strategies fr lsing excess fat weight, r adding lean muscle weight, meal planning and snack selectin, as well as timing f intake. Nutritin 101 The calries r energy we get, cme frm fd. Fd cmpnents that supply energy include carbhydrates, prtein, and fat. Carbhydrates and prtein bth have 4 calries per gram, fat cntains 9 calries per gram. Water and ther nutrients called micr-nutrients which include vitamins and mineral, cntain n calries, hwever, are essential fr the bdy t functin nrmally. One f the keys f gd nutritin fr sprts perfrmance and health is t fcus n nutrients density. Nutrient density refers t the amunt f nutrients yu are getting per the amunt f fd yu are eating. Fr example, a glass f 100 percent range juice wuld be mre nutrient dense than a glass f sda. Belw is a summary f the key nutrients, including their calrie (energy) level, fd surces, functins and recmmended amunts Carbhydrates [CHO] (4cals/g) Types: Simple: sugar, sweets, candy Cmplex: Cereals, pasta, rice, ptates, breads, fruits, veggies Functins: Stred as glycgen in muscle and liver and is an imprtant fuel during exercise. Strage is limited s needs t be emphasized in diet. Best fuel fr mderate & high intensity exercise. Primary fuel surce in the brain. Imprtant fr recvery & t help with muscle building. Cmplex carbhydrates cntain many essential vitamins, and minerals. Amunt: 50-60% f ttal calries. 3 grams / pund bdy weight. 250 calries x 3 = 750 grams f carbhydrate Fat (9 cals/g) Types: Unsaturated fat (liquid at rm temp) healthy fats : Vegetable ils i.e. canla & live il, nuts, seeds, fish il Saturated fat (slid at rm temp.) unhealthy fats : Butter, lard, full fat dairy prducts, ccnut il Functin: Is the primary fuel we burn at rest & during lw mderate intensity exercise. Liquid fats cntain essential nutrients that aid in the health f all cells, reduces inflammatin and the viscsity/thickness f ur bld Amunts: 20-35% f ttal calries (emphasize healthy fats) Prtein (4 cals/g) Types:Lean red meat, pultry, fish, eggs, lw fat dairy, sy, beans/legumes, nuts, seeds Functins: Muscles and hrmnes are made f prtein. Each prtein is made f amin acids. Amin acids are the building blcks fr prtein synthesis/muscle building & repair Nte: if yu are nt eating enugh calries f carbhydrates, prtein will be used fr energy and limit yur ability t make new muscle. Amunts: 15-25% ttal calries grams # bdy weight EX) 220 punds 0.7 grams x 220# = 154 grams Ex) 286 pund 0.7 grams x 286# = 200 gram

2 BASELINE NUTRITIONAL HABITS The fllwing six (6) persnal habits must becme part f yur daily lifestyle. It is imperative that yu develp these habits (actins) and implement them daily. Yur friend here is cnsistency. 1. Always eat at least five (5) meals per day. 2. At each meal yur calric intake shuld equal 1 part fat, 2 parts prtein, 3 parts carbhydrate. 3. At meals nly eat enugh fd (calries) t meet yur energy requirements fr the next 3-4 hurs. 4. Never try t lse weight nly try t increase lean weight and decrease fat weight. 5. Drink 8-12 glasses f water each day. 6. Remember n ne is perfect, if yu mess up, get back n track and try nt t make it a habit. Why eating at least five (5) meals imprtant? 1. It will speed up yur metablism 2. It helps yu becme leaner 3. It will build muscle faster. 4. It will increase yur energy fr wrkuts. 5. It will help yu get all the nutrients yu need fr everyday. Mistakes 1. Skipping meals 2. Lifting n an empty stmach 3. Eating fried fds saturated fats = a nn-lean bdy. 4. Nt eating until yu feel hungry eat every 3 hurs. 5. Nt knwing the imprtance f timing yur meals thrughut the day. (30 min, 2 hurs after wrkuts) 6. Nt staying prperly hydrated. Carry arund a galln f water. TIPS FOR MAINTAINING OR IMPROVING BODY COMPOSITION Energy (calries) Fd cntaining carbhydrate, prtein, and fat prvide imprtant nutrients and energy (calries). Yur bdy weight will remain the same if energy intake equals energy expenditure (utput). Regardless if yu desire t maintain yur weight, lse weight r gain weight, the principles summarized abve summarizing the timing f intake are imprtant. Additinally, the cmpsitin f the fd intake recmmended is similar, nly the amunts will differ. General guidelines n fd chices are summarized belw. Fllwing this yu will find specific tips fr yur bdy cmpsitin gals as well as meal and snack examples. Chse nutrient dense fds ver lw nutrient dense fds (empty calries) Whle grain bread, pasta, and cereals, brwn rice Fruits and vegetables Lean prtein surces including: Lean cuts f red meat, pultry fish Eggs (if yu have high chlesterl, cnsume in mderatin) Bean cntaining dishes (rice & beans, beans & crn, chili) Nuts and seeds (if yu are trying t lse weight eat in mderatin) Dairy prducts (select lw fat surces when pssible; if lactse intlerance select Lactaid, Lacteeze, r sy milk such as SILK)

3 Decrease fds high in animal and trans-fats (saturated = slid) Fried fds (chicken, fish, ptat chips, French fries) High fat meals (bacn, sausage, ribs, skin n chicken, prime rib) Fds laded with cheese, sauces, and sur cream Include fds high in plant fat and fish ils (unsaturated fats) Nuts and seeds (peanut butter, almnds, cashews, walnuts) Vegetable ils (live, canla, sybean, safflwer & sunflwer ils) Nn-hydrgenated margarine (Smart Balance) Fish Selected ils frm beans (nte: mst beans are very lw in fat with the exceptin f sy and garbanz beans) Chse yur sugars wisely fr training! Instead f sda chse 100% juice, diluted juice r sprt drinks Instead f cakes, ckies, candy bars, & pies chse fruit, dried fruit, ygurt, frzen ygurt, srbet, WEIGHT MANAGEMENT HOW TO DETERMINE YOUR DAILY CALORIC NEEDS A simple but effect way t help yu determine yur basal metablic rate (BMR) is t first determine yur current bdy weight and multiply this number by a factr f If yu weigh 225 punds yur BMR wuld indicate a daily calric need f 2,475 3, 150. This amunt f calries, in yur diet, is necessary t maintain yur bdy weight if yu are nt currently training. T determine yur calric needs if yu are currently training is dne by using yur current bdy weight and multiplying this number by the activity level that best represents yur current training vlume and intensity. With this number yu can then determine yur calric needs by factring in yur current bdy weight and current level f physical activity. This frmula we use is; (Ttal bdy weight x Activity Factr) = Daily Calric Needs. ACTIVITY LEVEL FACTOR ACTIVITY LEVEL FACTOR BMR LOW MODERATE HIGH As an example, if yur bdy weight is 200 punds and yu are in ur training mde yu wuld multiply yur bdy weight by the activity factr (18-22). This wuld give yu a daily calric need f 3,600 t 4,400 calries t maintain yur current bdy weight. This number is meant nly as a guide and is nt an abslute. The actual number f calries yu need is dependent n yur current lean bdy weight, type f training prgram yu are engaged in (endurance vs. strength), individual metablic differences and level f stress in yur life. Yu shuld mnitr yur daily bdy weight t help yu determine if yu are getting the apprpriate nutritin. If yu are lsing weight and yu d nt want t lse weight, yu shuld increase yur calric intake apprximately 2 calries per pund f yur current bdy weight. Cnversely, if yu are gaining weight and yu d nt want t gain weight then yu shuld reduce yur calric intake apprximately 2 calries per pund f yur current bdy weight. TIPS FOR ADDING QUALITY CALORIES TO FOOD

4 Add 2 spns peanut butter t things like tast bagels, waffles, atmeal, crackers, shakes, etc. Add granla t cereal, trail mix, ygurt, atmeal, ice cream Add avcad t salads, sandwiches, wraps, chips, crackers, dips Eat sandwiches n wheat buns, subs, r bagels instead f n bread r a thin wrap Chse high calrie cereals, energy bars, granla bars, ygurts, etc. Ck vegetables and meat in Extra Virgin Olive Oil Make shakes with high calrie shake pwder & add things like peanut butter hney, chclate syrup, sme ice-cream, etc t it Add nuts t cereal, granla, trail mix, atmeal, ygurt, parfaits, ice cream, salads & eat plain Drink 2% milk, lw-fat chclate milk and/r sme juice with meals and snacks Eat a snack (as mentined abve) right befre yu g t bed, 7 days a week WEIGHT MAINTANANCE TIPS If yur gal is t maintain weight r imprve yur bdy cmpsitin, try t keep a cnsistent pattern and avid eating t few calries, r t little carbhydrate r prtein. The prper balance and the timing f intake are essential t avid muscle breakdwn and have carbhydrates available t fuel muscles. Fr a guide n hw many calries and the amunt f carbhydrate, prtein and fat yu need see the end f this sectin. WEIGHT GAIN STRATEGIES If yur gal is t gain weight see the tips belw and select the apprpriate calrie level n secnd page f this chapter, as well as the meal plans and snacks at the end f this sectin. T achieve weight gain, mre calries frm fd need t be cnsumed than is expended thrugh exercise and daily activities. A pund f weight is equal t apprximately 3500 calries. If yu weight is stable and yu add 500 extra calries per day yu shuld gain abut 1 pund per week. If yu gain the weight t quickly (mre than 2 punds/wk) yu will be adding mre fat than muscle. Energy (calries) Weight gain, and particularly muscle gain, is best achieved by eating nutrient dense calries frm carbhydrate and prtein with mdest amunt f added fat. This must be dne in cmbinatin with a strength training prgram, and adequate recvery time. Key Tips! T gain ne pund f weight per week, add apprximately 500 cal/day (see snack handut r belw) If yu gain the weight t quickly (mre than 2 punds/wk) yu will be adding mre fat than muscle Timing f intake is imprtant eat several meals and snacks each day. This will ensure adequate fuel (carbhydrate and prtein) are available fr wrkuts which will als help with recvery and the building f new muscle.

5 Be creative with yur prtein surces, chse thse with less saturated (slid) fats. If yu are eating plant prteins always mix beans with a grain and nuts and seed with a grain. Fr example beans and rice, peanut butter with bread. Weight Gainers Tips Eat early and eat ften. Eat smething within 1 hur f waking Eat smething every 3-4 hurs Adding calries t breakfast Instead f lwer calries cereals like hney nut cheeris g with granla r grape nuts Adding dried fruit t cereals Instead f tast g with bagels Instead f jam n yur tast r bagel use peanut butter (r use bth r PB and hney) G with lw fat chclate milk, 2% milk r 100% juice fr fluids (2-3 cups) Ck eggs in live r canla il Add peanut butter, nuts, dried, brwn sugar, and pwdered milk t atmeal Use milk instead f water when making instead atmeal Make a PB & J frm frzen waffles Adding calries t lunch and dinner Make PB & J s with bagels Use thicker sliced bread fr sandwiches Smear n-hydrgenated margarines (tub) n bread when making sandwiches Smear peanut butter n apples r bananas Add avcad t turkey sandwiches Try hummus, guacamle r tapenades (live spread) as a cndiment n sandwiches Sauté meat and veggies in canla r live il (1Tbsp) T salads add kidney/garbanz beans, sunflwer seeds, walnuts, raisins/craisins, crutns, tuna, cttage cheese r deli meats, and liberal amunts f il based salad dressings (Italian, vinaigrettes) Add lw fat sur cream and tub margarines t ptates Adding calries t snacks Cmbine yur favrite nuts, dried fruit, and chclate pieces Try Fig Newtns as sweet treat When in class all day try freezing ygurt vernight and add granla t it as it defrsts Little tips fr big gains Apple, cranberry, cranapple, grape, pineapple, and mst juice blends (banana-range-pineapple) have mre calries than range, grapefruit, r tmat juice. When making juice frm frzen cncentrate, add less water then what the directins indicate. Add ¼ cup f pwdered milk t 1 cup f 2%Milk, r add malt pwder,

6 WEIGHT LOSS STRATEGIES Energy (Calries) Yur bdy weight will remain the same when energy intake equals energy expenditure (utput). T create a weight lss yu need t create and energy deficit and expend mre energy than yu take in thrugh fd. Weight lss basics: T minimize muscle lss, and have energy t train, yu shuld nt lse mre than 1-2 punds per week. A ne pund weight lss is equal t a 3500 calrie deficit. T lse 1 pund per week yu need a 500 calries deficit per day (500 cal x 7 days = 3500) Yu culd achieve this by eating 500 fewer cal/day, r eating 250 fewer calries and expending 250 extra calries. A simple way t remve calries frm yur intake is t remve excess amunts f empty calries in yur meals and snacks. Negative side effects f lsing weight t quickly include, muscle lss, fatigue, dehydratin, and illness are cmmn when using inapprpriate methds such as fasting, high prtein diets, laxatives, and sweat suits. KEY GUIDELINES fr ACHIEVING WEIGHT LOSS Chse nutrient dense fds that will prvide satiety (fullness). See snack & meal examples Quality prtein surces: Pultry, fish, red lean meat, beans, eggs/egg whites (mderatin n ylks if yu have high chlesterl) Select fiber rich fds: whle, grain breads, cereals pasta, brwn rice, beans, & lentils Select lw fat dairy (milk, cttage cheese, ygurt, & cheese), if lactse intlerant try Lactaid, Lacteeze r sy milk like Silk Cnsume whle pieces f fruit rather than drinking large amunts f juice/fruit punch Cnsume a variety f vegetables Cnsume nuts and seeds and ther healthy fats in mderatin Reduce the intake f fds with excess fat. Fried fds (chicken, ptat chips, French fries) Biscuits with gravy, crissants Cream based sups and sauces (select thse made with brth) High fat meats (bacn, sausage, ribs, skin n chicken, prime rib) Lwer the amunt f added sugar Instead f regular sda replace with flavred water (r plain), diluted juice r sprts drinks (limited amunts), r diet sda in mderatin. Instead f cakes, ckies, and pies chse whle grain muffins, fruit, r ygurt EATING PATTERNS (see snack and meal handuts fr examples) Eat frequently thrughut the day. Eating every few hurs maintains yur energy level and maximizes recvery frm training and cmpetitin Avids becming ver-hungry Maintains satiety (fullness) and prevent vereating Eat breakfast everyday Jump starts yur engine fr the day Reduces chances fr vereating later in the day Ensures a high quality wrkut Maximizes prtein building and carbhydrate strage in the muscle

7 Reduce prtin sizes f yur high-fat and high-sugar chices Avid super-sized meals and drinks Share a meal with a friend/family member r a use a T G Bx Fcus n nutrient dense chices and yu can eat a larger vlume f fd withut excess calries (fr example instead f cnsuming a large cheese burger, large fries and large cke (1800 calries) select a chicken sandwich with veggies, fruit and baked ptat and yu ll have mre nutrients and 500 fewer calries. Be a mindful eater D nt eat t fast (nce yu begin eating it takes apprximately 15 minutes fr yur brain t sense yu are getting full) Ask yurself if yu re hungry befre yu start eating Fcus n eating and enjy it EAT PATTERNS FOR TRAINING & PERFORMANCE EAT BREAKFAST!! (r at least a snack if yu have an early mrning wrkut) Breakfast is ne f the mst imprtant meals fr athletes. Training n an empty stmach fr an athlete wh wants t gain muscle mass is cunterprductive. Instead f building muscle yu will be breaking dwn muscle fr energy. Bwl f whle grain cereal (>3g fiber), skim milk, banana, almnds, glass f juice. PB & J sandwich, glass f milk, glass f OJ (r tw pieces f fruit) 1 whle egg, 3 egg whites (particularly if yu have high chlesterl), whle grain tast, butter/margarine r peanut butter, jam, juice r fruit EAT FREQUENTLY!! Eating frequently (every 3 hurs) prevents athletes frm energy drain and excessive hunger (fr specifies n timing f intake see previus sectin) Eat breakfast, lunch, dinner Eat several snacks FUELING BEFORE, DURING, & AFTER TRAINING & COMPETITION While the amunt and type f fd yu chse matters fr daily refueling, the timing f intake relative t yur wrkuts and cmpetitin is als imprtant. In fact, when yu eat can either help r impair yur perfrmance r wrkut. Fr example, eating a meal just a few minutes befre a wrkut will nt be digested quickly enugh t supply energy t yur wrking muscles and will als likely lead t an upset stmach. Hwever, eating a small snack minutes befre a wrkut can be helpful t yur perfrmance. Building a slid rutine f pre-training/cmpetitin fds and fluids and knwing what t eat and drink befre, during, and after training and cmpetitin is a key fr effective exercise training and successful perfrmance.

8 EATING BEFORE TRAINING AND COMPETITION Eating and drinking befre training helps t: 1. Prevent feeling f light-headedness 2. Minimize fatigue & maximize perfrmance by fueling muscles with CHO 3. Increase ability t cncentrate by fueling the brain 4. Prevent feelings f hunger and thirst 5. Helps with recvery including the building f new muscle Pre-training/game meals- Yur meal shuld be eaten 3-5 hrs befre training/games, and shuld be high in carbhydrate (at least half f the calries), mderate in prtein, and lw in fat, This meal shuld cntain arund a ¼ f yur ttal calrie needs fr the day. Everyne is different with respect t the exact types and amunts f fd they can tlerate befre practice r games, but ver time yu will learn what wrks best fr yu. Make sure yu are cnsuming adequate fluids with yur meal (2-3 cups/16-24 unces). Pre-wrkut r game snacks A small snack is recmmended particularly befre a strenuus r lng wrkut, r when yu are ding tw wrkuts a day. It is suggested yu eat a small snack min befre training r cmpetitin that includes mstly carbhydrate (30-50 grams) a mdest f prtein (7-15 grams) and small amunts f fat. Examples include a bwl f cereal with lw-fat milk, r a Clif/Gatrade bar, bth which cntain arund 250 calries. A general rule may be that yu shuld never begin yur wrkut thirsty r hungry! (see 250 calrie snack list fr additinal examples at the end). FUELING DURING TRAINING AND COMPETITION Fr wrkuts lasting lnger than 60 minutes r during games and scrimmages, it is recmmended t fuel with small amunts f carbhydrate t help maintain exercise intensity (muscle cntractin requires carbhydrate), reduce fatigue, cramping, and maintain mental fcus. Maintaining hydratin is als imprtant, s a cmmercial sprt drink (Gatrade), r a hmemade sprts drink (see under Hydratin sectin) is an ideal chice because it is quickly absrbed and replaces fluids and electrlytes (sdium, ptassium), in additin t supplying carbhydrates. The key is nt t cnsume a beverage that is t cncentrated (sda, r full strength juice) because it will nt be quickly absrbed and will likely lead t an upset stmach. With respect t the use f gels r similar prducts, practice with these prducts first during a practice nt a game. In summary, during exercise: Drink 2-4 cups f sprt drink per hur by drinking 4-8 z every minutes. During high temperatures and humility yu use yur water and carbhydrate stres much quicker s make sure t achieve the upper end f these recmmendatins during these cnditins.

9 EATING FOR RECOVERY & MUSCLE BUILDING AFTER TRAINING/GAMES Eating after an intense wrkut r a game is essential fr recvery and preparatin fr yur next wrkut. It helps yu replace carbhydrate stres in yur muscle (glycgen) and helps repair damaged muscle and build new muscle. This is especially true during tw-a-day wrkuts, when there is a small amunt f time between training sessins. If yu d nt eat a snack r meal after a wrkut, yu will prlng recvery and yur bdy will breakdwn yur muscle fr energy, reducing yur muscle mass. This is cunter prductive! Eat within 60 minutes, the sner the better. The snack r meal shuld cntain a mixture f carbhydrate and prtein and mdest amunts f fat. Include at least grams f carbhydrate and grams f prtein ( calries). Als remember t include fluids. As a rule, drink 3 cups f fluid per pund f bdy weight lst during the wrkut

10 RECOMMENATIONS FOR FUELING BEFORE, DURING AND AFTER WORKOUTS OR GAMES SITUATION TIMING CARBOHYDRATE GOALS PROTEIN GOALS 3-5 hurs befre practice, wrkut, cmpetitin BEFORE practice r game (MEAL) Pre-wrkut r game (SNACK) Fueling/hydrating DURING practice r game After wrkut r games RECOVERY FUELING (snack r meal) minutes befre practice, wrkut, cmpetitin During training sessins & cmpetitin lasting lnger than minutes Within 60 minutes after training sessin r games FOOD EXAMPLES grams grams 2 pached eggs + 2 pieces tast + 10z milk 2 cups f pasta with tmat sauce + 1 cup cttage cheese + H20 1 large turkey sandwich + 1 cup carrts + 1 piece f fruit + 1 cup OJ grams 7-10 grams 1 sprt bar + 1 cup water 1 fruit ygurt + ½ cup cereal + 1 cup water 1 bagel + 2 slices turkey with mustard + 1 cup water 1 cup milk + 1 cup f cereal + 1 cup water Drink 4-8 z f sprt drink every min. (1 g/minute r 30-60g per hr) Include at least grams Include at least grams f prtein. N need t exceed z sprt drink z sprt drink + sprts gel r bar + water Bars: Luna, Pria, Pwerbar 2 cups sprt drink +1 cup lw fat milk +sprt bar 2 cups sprt drink cups sprt drink cups water + peanut butter sandwich 2 cups sprt drink cups water + turkey sandwich 2-3 cups water + 1 cup lw-fat chclate milk + 3 graham crackers 2 cups sprt drink cups water + 1 fruit ygurt

11 STRATEGIC SNACKING Athletes and perfrmance minded individuals need t stay fueled thrughut the day t maintain muscle and stay n track with their chices; hwever, figuring ut what t eat and snack n can be cnfusing and intimidating. These guidelines and examples t stay fueled thrughut the day will help yu upgrade yur daily nutritin. Belw yu will find 10 snacks in 4 different calrie ranges t help yu fill their snack gaps thrughut the day. Ttal Daily Calries Perfrmance Snack Bucket Calries Calries Calries Calries ¾ cup n-fat Greek ygurt + 1 cup fresh berries 1 medium banana + 1 Tablespn peanut butter 1 medium pear + 12 walnuts 6 high fiber crackers + 2 slices lw-fat cheddar cheese 20 baked trtilla chips + 1/3 cup salsa 1 medium nectarine + 1/3 cup almnds 5 cups f ppcrn 10 carrt sticks + ¼ hummus 2 hardbiled eggs + 2 Tbs dried cherries 1 range + 1 lw-fat string cheese 3 Tbs hummus + 1 cup fresh (raw) vegetables 1 medium apple + 1 Tbs almnd butter 5 Tbs light cream cheese + 5 stalks f celery + 3 Tbs raisins 1 fig newtn + ½ cup carrts 1.5 cup unsweetened applesauce + 1 teaspn cinnamn 3 whle wheat graham crackers + 4 Tbs almnd butter ½ cup nn-fat Greek ygurt + ½ cup raisins + ¼ cup High fiber cereal 10 almnds + ¼ cup chclate chips 1 medium grapefruit + 1 Tbs hney + 8 pecan halves ½ cup raisin bran cereal + 1 cup nn-fat milk + ½ banana 1 cup lw-fat cttage cheese + ½ cup pineapple + 3 Tablespns chpped cashews 3-unce turkey breast + 1 whle wheat English muffin + 2 slices mzzarella cheese + 1 small tmat 2 slices f whle wheat bread + 3z ham + 1 slice Swiss cheese 1 half f a whle wheat bagel + 2 Tbs nut butter + 1 Tbs hney 1 whle wheat English muffin + ½ cup tuna + 1 slice prvlne cheese + sliced tmates + ½ cup baby spinach 30 trtilla chips + ½ salsa + ¼ cup guacamle 1 cup atmeal + ½ banana + ¼ cup blueberries + 2 Tbs walnuts 2 slices whle wheat bread + 1 Tbs strawberry preserves + 1 Tbs peanut butter + 1 Tbs chclate chips + ¼ cup slices bananas 1 cup nn-fat Greek ygurt + ¼ cup granla + 1 cup berries + 1 Tbs hney 3z Turkey Jerky + 1 lw-fat string cheese + 1 small apple 1 whle wheat bagel + 2 Tablespns almnd butter ½ cup hummus + 1 cup bell peppers + 1 whle wheat pita + 3z turkey + ½ cup baby spinach 12z light vanilla sy milk + 4 Tbs dried fruit + 1 cup kale + 1 medium banana 1 cup nnfat Greek ygurt + ¼ cup sliced almnds + ½ cup High fiber cereal + 1 cup mixed berries 2 slices whle wheat bread + 2 Tbs fruit preserves + 2 Tbs nut butter ¼ cup dried cherries + 1 cup High fiber cereal + 8z nn-fat milk + ½ banana ½ cup dried fruit + ¼ cup mixed unsalted nuts 1 medium banana + 2 Tbs nut butter + 1/3 cup High fiber cereal + 8z nn-fat milk + 2 Tbs dried blueberries 2 slices whle wheat bread + 2 Tbs peanut butter + 1 banana + 1 Tbs chclate chips 1 whle wheat bagel + 3z turkey + 1z mzzarella cheese + ½ cup tmates and bell peppers

12 HIGH CALORIE SNACKS 400 Calrie Snacks Large whle wheat bagel w /2 Tbs. peanut butter Hmemade Trail Mix 1 cup dry cereal, ¼ cup granla, 20 nuts 1 pack Nature Valley Granla Bars, 1 fruit & 2-2% string cheese Quaker Oatmeal Square & 12z 2% milk Peanut butter & banana sandwich n wheat bread (2 Tbs. PB) 1 ygurt with ¼ cup granla, ½ cup fruit & 15 nuts 600 Calrie Snacks Large whle wheat bagel with 3-4 slices ham, 2 slices 2% cheese & 1 serving wheat crackers f pretzels 20z lw-fat chclate milk & peanut butter sandwich n wheat bread 1 Tbs. PB) 300 calrie energy bar, 1 banana & 16z 2% milk 20z Smthie King Smthie with prtein calrie energy bar. Peanut butter and jelly sandwich n wheat bread (2 Tbs. PB & 2 Tbs jelly), 1 bag baked lays & 1 fruit 2 cups cereal w/ 2% milk, sprinkles 3 Tbs. almnds in cereal & 1 ygurt r 2% string cheese 800 Calrie Snacks 2 cups high calrie cereal (- 200 calries/serving) w/ 2% milk & 1 banana & 2 pieces wheat tast w/ 1 Tbs. peanut butter n each Hmemade shake 2 cups 2% milk, 1 Yplait Thick & creamy vanilla ygurt, 1 scp ice cream, 1-2 Tbs. peanut butter 3 Egg whle wheat waffles w/ 1 Tbs. peanut butter n each, 1 fruit & 16z lw-fat chclate milk 1 whle wheat bagel w/ 2 Tbs. cream cheese, 1 pack Nature Valley granla bars & 16z lw-fat chclate milk High calrie energy bar ( calries), 16z lw-fat chclate milk w/ 1 scp whey prtein mixed in & 1 banana 2 Whle grain Ht Pckets, 1 individual bag reduced-fat Sun Chips & 16z 2% r lw-fat chclate milk 1000 Calrie Snacks 1 whle wheat bagel w/ 2 Tbs. peanut butter, 1 cup high calrie cereal & 1 cup granla w/ 2% milk High calrie energy bar ( ), 1 individual bttle (20z) 2% milk, 1 pack peanut butter crackers & a banana 2 Yplait Whips r Thick & Creamy ygurts w/ 1 cup granla mix in, 2 pieces whle wheat tast w/ 1 Tbs. peanut butter n each & 16z 2% milk 2 Quaker Oatmeal Squares, 1 individual bttle (20z) lw-fat chclate milk & ½ cup nuts Subway 12 sandwich w/ meat cheese, sauce, & veggies, 1 bag Sun Chips, 1 bag apples & individual bttle juice r 2% milk 2 peanut butter & jelly sandwich n wheat bread (2 Tbs. PB & 2 jelly n each), 16z 2% milk & 1 banana r chewy granla bar

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