What about other foods?
Follow Canada’s Food Guide by balancing your plate each day. Young athletes should also limit processed or prepared foods and beverages that contribute to excess sodium, free sugars or saturated fat such as:
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drinks
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chocolate and candies
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ice cream and frozen desserts
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fast foods like French fries and burgers
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frozen entrées like pasta dishes and pizzas
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bakery products like muffins, buns and cakes
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processed meats like sausages and deli meats
| Instead of... | Choose... |
|---|---|
| Soft drinks and other high sugar beverages | Water, milk, or unsweetened fortified soy beverage |
| High-fat and sugar snacks and desserts like muffins, scones, cookies, doughnuts, pie, cake, ice cream, chips, candy, and chocolate | A variety of fruits, yogurt, fruit cups (packed in fruit juice), granola bars, baked chips, whole grain pretzels, or unsalted nuts |
| Fast food meals like burgers, hotdogs, fries, pizza, or fried chicken | Healthier entrées like chicken burgers, homemade vegetarian pizza and wraps on whole wheat bread/crusts. Sides like salads, fruit, or baked potatoes. Note: Avoid adding gravy, bacon, butter. |
For more tips, visit -
https://food-guide.canada.ca/en/healthy-eating-recommendations/limit-highly-processed-foods/
https://food-guide.canada.ca/en/tips-for-healthy-eating/while-eating-out/
Good section here on Healthier menu swaps:
Top 5 Healthy Snacks
- Plain yogurt with any whole fresh fruit.
- Whole wheat toast with peanut butter and banana.
- Raw veggies (like carrots) with cheese.
- Handful of unsalted trail mix with glass of milk or unsweetened fortified soy beverage.
- Dried fruit like apricots or figs with cottage cheese.
Resource for Healthy Snacks:
https://food-guide.canada.ca/en/tips-for-healthy-eating/healthy-snacks/