TIPS FOR HEALTHY EATING AND BUILDING ENDURANCE
by Suzanne Sheres, MMSc, RD, LD/N
Pediatric Clinical Dietitian and Band Mom

Good nutrition for the day starts with not skipping meals.

Breakfast is an essential meal of the day. Include a good protein source, and complex carbohydrates (high fiber, low sugar). Don’t start the day with coffee and donuts. The caffeine may wake you up initially and the sugar in donuts will give you an initial energy surge, but then an hour later blood sugars and energy level will rebound downward.

Good breakfast choices include oatmeal, whole grain cereals, low fat milk, yogurt, eggs, low fat ham or turkey, peanut butter, fruit, granola, nuts and cheese.

Lunch is just as important. Eating chips or soda will not sustain you for the rest of the day. Choose food from all food groups ( milk, grains/bread, meat, vegetable, fruit and fat group)

Good choices: whole wheat bread, turkey or ham or tuna or peanut butter, low fat milk, carrot sticks and low fat ranch dressing, trail mix, celery or banana or apple with peanut butter, cheese and crackers, yogurt.

*What to eat before practice*

During marching band season, is essential that you bring a nutritious snack from home to eat before practice on Thursdays. Your lunch was 3-4 hours ago, and you will need energy to sustain you while you march, march, march.

In addition to the large water container for the field, please bring a snack that contains “complex carbohydrates” and protein. E.g. peanut butter sandwich made with whole grain bread, apples and peanut butter; trail mix, high protein/low-sugar sports bars (Extend, Cliff, Pria, Glucerna, Kellogs Fiber Plus)

Avoid anything containing empty calories like chips, energy drinks containing caffeine, and sports beverages. These contain “simple sugars” and will give you temporary energy followed by a crash in your blood sugar levels.

Caffeine and some herbs also have the same effect . Also avoid high fat/fried foods before a marching or sports workout (french fries or onions are not a good choices). High fat foods will slow you down, are harder to digest and decrease energy level.

Make sure you eat a healthy dinner before the 6 pm practices on Tuesday as well!

Give your body the right kind of fuel to power you all the way through practice!

Suggested websites for advice on healthy nutrition:

www.choosemyplate.gov,  

www.eatright.org

Yes
Complex carbohydrates
(high fiber, low sugar) + protein
Oatmeal
Whole grain cereals
Lowfat/nonfat milk, yogurt, cheese
Eggs
Lowfat ham or turkey
Peanut butter
Fruit
Granola
Nuts
Trail mix
Veggies with low-fat ranch
Apple/banana/celery with peanut butter

Skipping breakfast
Coffee and donuts
Chips
Soda
Caffeine
Fried foods (French fries, onion rings)