FUELS FOR SPORT , protein, and are the three energy nutrients. All three can provide energy, but carbohydrate is the chief form of energy for physical activity. Athletes burn different amounts of and fat depending on the intensity, duration, and frequency of the exercise. In sports such as football, baseball, softball volleyball, basketball, a 200m dash and a 50m swim athletes burn primarily glycogen. Even though the bursts of activity in these sports do not last long, when strung together they can exhaust the glycogen stores. In sports such as marathon running, distance swimming, and cycling the muscles get most of the oxygen they need and therefore about 70% of the fuel comes from glycogen, while the rest is from fat. The frequency of activity also affects the fuels burned. Hard, physical training day after day can deplete the glycogen in the muscles. Poor performance is often blamed on a "bad day". It may really be caused by low levels of glycogen in the muscles. When daily carbohydrate intake is inadequate, decreased glycogen levels can reduce the ability to recover from day-to-day workouts, and eventually, sluggish performance may result. Research has shown that the muscles and liver cells uptake carbohydrates more readily if a carbohydrate rich meal is ingested within 30 minutes after exercise. Athletes who eat a normal diet get about 350g of carbohydrate per day. This diet does not replace the muscle glycogen used up in training each day. On the other hand, eating a diet high in carbohydrates (550-650g/day) almost completely replaces the muscle glycogen within 24 hours.

CARBOHYDRATES Breads, cereals, pastas, fruits, and vegetables are excellent sources of carbohydrates. Your diet needs to consist of 65% carbohydrates, this equates to approximately 500-600 grams of carbohydrates. However the average athlete's diet contains only 40% (350g). HIGH CARBOHYDRATE FOODS MEAT GROUP GRAIN GROUP FRUIT-VEGETABLE GROUP Baked Beans Bagels Apples Pears Grapes Chili Beans Waffles Apple Sauce Pinapples Grapefruit Lima Beans Cereals Asparagus Oranges Pinto Beans Cornbread Bananna Spinach Refried Beans French Toast Beets Squash Navy Beans Muffins Broccoli Strawberries Oatmeal Carrots Peaches MILK GROUP Pancakes Cauliflower Potatoes Milk (low fat or skim) Pasta Corn Peas Rice Raisin Dates Pudding Rolls Eggplant Okra Yogurt Breads Fruit Juices Melon

M U 120 High-CHO Diet S C 100 L E 80

G 60 Low-CHO Diet L Y 40 C O 20 TRAINING BOUTS G E 0 N 0 12 24 36 48 60 72 T I M E (Hours) Muscle glycogen content is shown during 3 successive days of heavy training with diets whose caloric compositions were 40% CHO (low) and 70% carbohydrates (high). Clearly the high-CHO diet is superior for replenishing muscle glycogen levels depleted by intense physcial activity. NUTRITION

Athletic Performance is not simply determined by training alone. Your lifestyle off the practice field or court plays a significant role in how you will perform. One of the most overlooked and under-rated aspects of athletics and performance is nutrition and recovery (rest). No amount of hard work can offset a poor life-style

An adequate diet can directly affect performance and influence injury occurrence and recovery. Research has

shown that a proper diet can ensure higher energy levels and quicker, recovery during and between exercise

bouts.

The principle of good nutrition and the contents of an optimal diet are the same for both athlete and nonathlete.

The difference is the need for a greater caloric intake to support the much higher energy demands an athlete encounters during athletic training and competition. Common sense tells us that an athlete cannot consume a balanced diet or enough total calories in two meals per day. The diet should consist of at least three meals a day. Four or five lighter meals may be preferred to three larger meals when training is extensive.

The following sections will provide information to change dietary habits.

FOUR FOOD GROUPS The easiest way that you are assured of obtaining all the nutrients your body needs is to eat a variety of foods from the FOUR FOOD GROUPS. Below is a table of the four food groups and the number of daily servings from each that is recommended for your training diet. In short, at each meal try to eat a serving from each of the four food groups; minimize the servings form the dairy and meat groups and maximize the servings form the grain and fruit and vegetable groups.

FOUR FOOD GROUPS Basic Diet Training Diet DAIRY GROUP 2 or more 2 or more Milk, cheese, yogurt, cottage cheese, MEAT GROUP 2 or more 2 or more Fish, poultry, eggs, dry beans & peas, nuts, beef, pork FRUIT & VEGETABLE GROUP 4 or more 8 or more Fresh, frozen, canned, dried & juiced fruits & vegetables GRAIN GROUPS 4 or more 8 or more Cereals, breads, rolls, pasta, muffins, pancakes, oatmeal LOW FAT SHOPPING LIST BREADS SNACKS CANNED GOODS continued Whole Wheat Pretzels (low salt) Kidney Beans Sourdough Graham Crackers Salsa French Fig Newtons (fat free) Syrup (lite) Bagels (Lenders)-1bag/person/week Popcorn(Orville Red. Lt butter) Fruit Spread (no ) English Muffins-1bag/person/week Saltines (Premium Fat Free) Jam (low sugar) Bran Muffins Fat Free Frozen Dessert Biscuits Fat Free Frozen Yogurt Meats Branola Animal Crackers Chicken Breasts Rye Fruits and Vegetables Smoked Turkey Breasts Pumpernickel Ginger Snaps Turkey Breast (Baked, BBQ, Broiled) Corn/Flour Tortilla Diet Lean Ground Turkey (instead of hamburger) CEREAL (2 boxes/person/week) PASTAS Lean/Diet Steak (USDA Select) Shredded Wheat Noodles Tuna (in water) Grape Nuts Fettuccine Turkey Ham (96% fat free) Raisin Bran Linguine Lean Ham (96% fat free) Wheaties Louises Frozen Ravioli Fish (Salmon, trout, white fish, etc.) Cherrios Louises Frozen Manticotti Corn/Rice Chex Mac-n-cheese Condiments Nutri Grain Nonfat Miracle Whip (Kraft) Wheat Chex Juices (unsweetened) Nonfat Mayonaise (Kraft) Total Apple Juice (1/2 gallon/week) (reg or honey) Product 19 Orange Juice (1/2 gallon/week) Terryaki Sauce Honey Nut Cherrios Grape Lite Soy Sauce Cream of Wheat Tomato Lite Syrup Malt-o-meal V-8 Fruit Spread (no sugar) Oatmeal/Grits Grapefruit Low Sugar Jam Tropical Mix Kraft Dressings (non-fat) DAIRY /Tobasco Sauce/ BBQ sauce Milk (Skim) Fruits Eggs (white) Apples (7/per/wk) Vegetables Yogurt (nonfat or light) Bananas(7/per/wk) Corn Cheese (lowfat) Oranges Green Beans Eggbeaters (no fat/ Chol) Melons Broccoli Non-fat sour cream Berries Peas-Carrots Cream Cheese (Free) Raisins Lettuce Lowfat Milk Grapes Potatoes (1 bag/wk) Pineapple Tomatoes CANNED GOODS Cumbers Tuna (in water, mix with low cal mayo) Baked Beans Hunts Spaghetti Sauce(tomato chunks) Ragu Homestyle Spaghetti Sauce Boxed Goods Pork & Beans (Van Camps) Tuna Helper Pancake Mix Beans & Chili Sauce (Green Giant) Hamburger Helper Lasagna Cream of Mushroom soup (Campells 98% fat free) Noodle Roni (low fat) Nutri Grain Waffles Campells Soup (veg. Beef, chicken noodle) Special K Eggo Waffles

* The following shopping list is intended for use by athletes living on their own and selecting their own food. * It will cost you less for food if you shop than if you eat out every meal. The cost will be 3-4 x's less with higher quality. * This list will often recommend low fat alternatives. Follow these recommendtions even when attempting to gain weight. Fat makes you fat, reduce it whenever possible HEALTHY FAST FOOD CHOICES An occasional meal at a will not destroy balance in the diet. Fast foods are high in fat and calories and will raise the percentage of fat. A player on a 4,000-calorie diet should take in 90 grams of fat daily (810 calories). At McDonald’s, a , french fries, and apple pie contain 61 grams of fat (549 calories). Therefore, other meals for the day should be lower in fat to offset the intake of fat at McDonald’s. RESTAURANT CHOOSE AVOID ROAST BEEF, REG ROAST BEEF DELUXE ARBY’S CHICKEN BREAST SAND CHICKEN SALAD AND CROISSANT TURKEY DELUXE SUPPERSTUFFED POTATO SHAKE CHICKEN TENDERS HAMBURGER ONION RINGS CHICKEN FRENCH TOAST W/ SAUSAGE HAM& CHEESE CROISSANWICH

BAKED CHICKEN EXTRA CRISPY CHICKEN KENTUCKY FRIED BAKED BEANS ORIGINAL RECIPE CHICKEN CHICKEN MASHED POTATOS POTATO SALAD CORN ON THE COB COLE SLAW BUTTER MILK BISCUITS HAMBURGER APPLE/CHERRY PIE GRILLED CHIC SANDWICH BIG MAC MCDONALD’S HOT CAKES W/ SYRUP EGG MCMUFFIN EGG AND CHEESE BISCUIT FILET OF FISH GARDEN SALAD W/ LOFAT DRESSING FRENCH FRIES CHUNKY CHICKEN SALAD APPLE BRAN MUFFIN HASH BROWNS BEAN BURRITO BEEF BURRITO TACO BELL SOFT TACO CHICKEN NACHO SUPREME PINTO’S AND CHEESE BEEF TACO LIGHT TACO TACO SALAD LIGHT SOFT TACO CHICKEN BURRITO HAMBURGER STEAK BISCUIT HARDEE’S CHICKEN FILET FISHERMANS FILET BIG COUNTRY BREAKFAST CHEF SALAD SINGLE W/ CHEESE BIG CLASSIC WENDY’S GRILLED CHICKEN SANDWI. FISH FILLET PLAIN POTATO BAKED CHICKEN NUGGETS POTATO W/ BROCCOLI & CHEESE ROASTED CHICKEN BREAST SUBWAY SEAFOOD & CRAB SUBWAY CLUB BLT, MEAT BALL, TUNA SUBWAY VEGGIE DELIGHT COLD CUT TRIO TURKEY BREAST CHICKEN TACO SUB TURKEY BREAST & HAM CLASSIC ITALIAN BMT HAM STEAK & CHEESE ROAST BEEF SUBWAY MELT, PIZZA SUB SUGGESTIONS TO INCREASE MUSCLE MASS

BEHAVIOR MODIFICATION 1. Eat larger portions at meals.

2. Eat more meals each day.

3. Eat nutritious snacks between meals.

4. Realistically, you can gain about 1 or 2 pounds in a week if you consume 500-1000 calories extra every day.

5. Eat daily servings from the four basic food groups: a. Grain products - 4 servings * note that with 8 servings coming from grain b. Fruits and vegetable - 4 servings products and fruits & vegetables allows for c. Dairy products - 3 servings increase in calorie intake to come from d. Meat, poultry and fish - 2 servings carbohyrdrates.

6. Have snacks between meals that are high calorie and also rich in nutrients such as nuts, dried fruits, shakes & malts, cheese, , and pizza.

7. NEVER, EVER MISS BREAKFAST

FOODS TO EAT, & PREPERATION Hot Cereal Cooking with milk, instead of water, adds more calories. Add still more calories with mix-ins such as powdered milk, margarine, peanut butter, walnuts, sunflower seeds, wheat germ or fruit (ie strawberries, bananas).

Juices Apple, cranberry, cranapple, grape, pineapple, and apricot havemore calories than grapfruit, orange, or or tomato juice. To increase the caloric value of frozen orange juice, add less water than directions indicate.

Fruit Bananas, pineapples, raisins, dates,dried apricots,and other dried fruits contain more calories than watery fruits such as grapefruit, plums, and peaches.

Milk To boost the caloric value of milk, add 1/4 cup powdered milk to 1 cup of 2% milk. Try malt powder, ovaltine, Carantion Instant Breakfast, Nestle's Quick, and other flavorings. Mix these up by the quart to have them waiting for you.

Toast Spread with generous amounts of peanut butter, margarine, and jam or honey.

Sandwiches Select hearty, dense breads such as sprouted wheat, honey bran, rye and pumpernickel-the bigger and thicker sliced the better! Peanut butter and jelly make an inexpensive, healthful, and high-calorie choice. SUGGESTIONS TO INCREASE MUSCLE MASS continued Soups Hearty lentil, split pea, minestrone, and barley soups have more calories than brothy chicken and beef types unless the broth is full of lots of vegetables and meat.

Cold Cereal Choose dense cereals (as opposed to flaked and puffed types), such as granola, muesli, Grape-nuts, and Wheat Chex. Top with nuts, sunflower seeds, raisins, banana, and other fruits.

Desserts Try oatmeal-rasin cookies, Fig Newtons, rice pudding, chocolate pudding, stewed fruit compotes, pumpkin pie, carrot cake. Blueberry muffins, corn bread with honey, banana bread, and other sweet breads can double as dessert.

Snacks A substantial afternoon or evening snack is an excellent way to boost your calorie intake. If you don't feel hungry, just think of the food as the weight-gain medicine that you have to take. Some healthful snack choices include fruit yogurt, cheese and crackers, peanuts, sunflower seeds, almonds, granola, pretzels, Engish muffins, bagels, bran muffins, pizza, peanut butter crackers, milk shakes, instant breakfast drinks, hot cocoa,bananas, dried fruits, and sandwiches.

Vegetables Peas, corn, carrots,winter squash, and beets have more calories than green beans, broccoli, summer squash and other watery vegetables.

Salads What may start out being low calorie lettuce can be quickly converted into a substantial meal by adding cheese, garbanzo beans, sunflower seeds, assorted vegetables, chopped walnuts, tuna fish, lean meat, croutons, and a liberal dousing of salad dressing made heart healthy oils, such as olive or corn.

Potatoes Add generous amounts of margarine and extra powdered milk to mashed potatoes.

"The MAGIC FOODS" FOODS THAT HAVE THE MOST CALORIES PER SERVING

Low Calorie Food Higher Calorie Alternative 8 oz orange juice 110 cal 8 oz Cranberry Juice 170 cal

1.5 cups Bran Flakes 200 cal 1.5 cups Granola 780 cal

Apple 130 cal Banana 170 cal

1 cup Green Beans 40 cal 1 cup Corn 140 cal

1 cup Vegetable Soup 80 cal 1 cup Split Pea Soup 130 cal

1 cup Rice 190 cal 1 cup Baked Beans 260 cal SAMPLE DIETS * Estimated daily calorie intake in relation to current body weight: WEIGHT OBJECTIVES Current Body Weight Reduce Maintain Increase 120 1530 2280 3030 130 1720 2470 3220 140 1910 2660 3410 150 2100 2850 3600 160 2290 3040 3790 170 2480 3230 3980 180 2670 3420 4170 190 2860 3610 4360 200 3050 3080 4550 210 3240 3990 4740 220 3430 4180 4930 230 3620 4370 5120 240 3810 4560 5310 250 4000 4750 5500 260 4190 4940 5690 270 4380 5130 5880 280 4570 5320 6070 290 4760 5510 6260 300 4950 5700 6450

3084 calories 3550 calories Breakfast Breakfast 2 2 Cups: Kelloggs's Apple Cinnamon Squares Cereal 1 cup Oatmeal 1.5 cups: Skim Milk 1/4 cup Raisins 1 large apple with peel Lunch Lunch 8 oz turkey light 2 Peanut Butter and Jelly Sandwich (wheat) 1 piece lettuce 2 whole carrots (raw) 1/4 tomato 1 cup Country time lemonade 1 tsp mustard 1 cup : 1% fat cottage cheese 6.5" pita bread Dinner 8 oz lowfat yogurt w/ fruit 8 oz beef sirloin steak fried 2 cups Beef Noodle Soup 1 cup: corn canned 12 oz fruit punch drink 1 cup: Baked Beans Dinner 2 cups: Skim Milk 7 oz ham-lean-roasted 2 cups: Healthy Choice Ice Cream 1 cup: collard greens 1 cup: corn meal cooked 2089 calories 1 cup: black eyed peas Breakfast Dinner 1 cup: wild rice 1/4 cup grape nuts cereal 4oz scallops-steamed 1 cup carrots-fresh 6 oz skim milk 2 whole wheat rolls 12 oz water 2 dices whole wheat 1 cup broccoli cooked Snacks 2 pats margarine 1 baked potato 4 fig bars 1/2 cantaloupe 1 ear corn 1 Banana Lunch 12 oz tea 3 corn tortillas 3 oz ground beef-lean Snack 1/4 cup lettuce 2 oz lite-line cheese 1 tomato 30 grapes 1/4 cup onion 1 1/2 cup spanich rice 12 oz rootbeer SAMPLE DIETS continued 4500 calories 5100 calories Breakfast Breakfast 1 c whole grain cereal 1 egg 1c orange juice 1 english muffin 1 banana 6 pancakes 2 T honey 1 c 2% milk 1/4 c surup Snack 2 pats margarine 1 bagel 2 c low-fat milk 1/4 c cottage cheese Total 1 apple Lunch 1 c skim milk 4 slices hefty bread Lunch 1 6.5-oz can turkey sandwich w/ 1sl cheese 1 banana 4 T lite mayonnaise 1 handful carrot sticks 1 c 2% milk 1 bowl lentil soup 1 handful pretzels 2 c low-fat milk Snack- Pre-workout 2 oatmeal cookies 1 peanut butter & jelly sandwich Total 2 c 2%milk Dinner Dinner 1 breast chicken 1 skinless chicken breast 1-2 c rice 2 large potatoes 1c stir-fried veggies 1 c 2% milk 2 pats margarine Snack 1 c peas cheese & crackers 2 biscuits 1/2 c raisins 2 T honey 2 c low-fat milk 4500 calories Total Breakfast Snack 2 c Carnation Instant Breakfast 2 bagels 6 4" Pancakes 3 oz lite cheese 3 tablespoons syrup 2 c cranberry juice 1 cup orange juice Snack 2 c Gatorade 5460 calories 1 cup low-fat yogurt Breakfast Lunch 2 c pineapple juice 1 6" round pita bread stuffed with 3oz 1 c granola low-fat cheese, sprouts, sliced tomato, 1/4 c raisins sliced red pepper, 1/8 avocado, 1 tbs 1 banana nonfat ranch dressing 2 c low-fat milk 1 c Carrot Sticks Total 1 Large Pear Lunch 1 c nonfat milk 1 7" pita pocket Snack- Pre-workout 6 oz turkey breast 2 c Gatorade 2 T lite mayonnaise 2 granola bars 2 c apple juice 8 dried apricot halves 1 c fruit yogurt Dinner 1 lg muffin 3 cups stir-fried vegetables w/ Total half pound tofu Dinner 1 tablespoon oil 1 med cheese pizza (thick crust) 1 cup brown rice 2 c low-fat milk 2/3 cup fat-free frozen yogurt w/ Total 1 cup raspberries Snack Snack 1 peanut butter & jelly 2 c Carnation Instant Breakfast

SUGGESTIONS TO REDUCE BODY FAT

BEHAVIOR MODIFICATION 1. Diets don't work. If any one diet worked, there wouldn't be any fat people. A lifesyle of exercise and a balanced diet are the key to maintaining a good muscle-to-fat ratio.

2. Reduce the total number of calories eaten by eating smaller portions at meals.

3. Do not skip meals. This will only slow your metabolism down and make it more difficult to lose fat.

4. Reduce the total number of calories eaten by eliminating snacks.

5. Eliminate eating late at night; because you will be inactive these calories will only be stored as fat.

6. A large person can successfully lose approximately 2-3 pounds of fat per week. If you lose weight any faster than that, you may begin to lose muscle, as well as strength. Losing fat needs to be a slow, gradual process.

7. For each pound of fat you want to lose, you have to eliminate 3500 calories. You should do this with a combination of diet and exercise.

8. The fastest and perhaps the easiest way to lose weight is with a combinaiton of diet and exercise. If you eat 500 calories less and exercise 500 calories more, you could burn up 1000 calories per day. At this rate, you could lose two pounds in a week.

9. Drink 4-6 eight ounce glasses of water a day.

10. Omit or limit alcohol consumption.

11. Read labels when shopping. Low fat does not always mean low or no fat. Look for nonfat or fat free.

FOODS TO EAT, FOODS TO AVOID, & PREPERATION MEATS Buy lean cuts of red meats (flank steak, venison and diet lean hamburger) Keep servings to moderate size (4-6 oz) Only consume red meat once or twice a week For lunch meats use turkey, chicken, tuna (no oil), and 96% fat free ham and turkey ham. Don't fry meats: bake, broil, boil, grill, poach, steam and barbecue/grill

CHICKEN AND FISH Remove skin from chicken before cooking and grill or bake. Do not fry. Use white meat (breast) instead of dark meat (legs and thighs)

DAIRY PRODUCTS Use nonfat milk instead of whole, 2%, and 1%. Use kraft fat free cheese instead of regular cheddar cheese Use egg whites and nonfat egg beaters instead of egg yolks Use nonfat yougurt instead of regular yogurt

CONDIMENTS, , AND OILS Avoid the use of oils and products packed in oil (I.e. tuna) Use Kraft fat free mayonnaise and miracle whip instea of regular or light Use Kraft fate free salad dressings instead of regular or low fat For stir frying or sauteing use water, chicken or beef broth instead of oil. SUGGESTIONS TO REDUCE BODY FAT continued

LOWERING FAT INTAKE WHEN DINING OUT BREAKFASTS Avoid breakfasts meats (sausage, bacon, ham). Better choices are pancakes, waffles, or french toast. Hot or cold cereals are excellent Wheat toast with jam or jelly Bran or english muffins Fruit plate with toast or muffins

LUNCH & DINNER Choose grilled or baked chicken or fish Baked potatoes instead of fries Avoid creamed soups Have bread it will help fill you up

ITALIAN FOOD Pasta is a good choice; stay with meatless red sauce or red clam sauce and avoid white sauce. Avoid entrees with cheese on or in them Pizza is okay: order thick crust, extra sauce, light on the cheese. Acceptable toppings: Canadian bacon any vegetables (except olives), pinapple

MEXICAN FOOD Chicken fajitas are a good choice; use salsa instead of guacamole or sour cream Any grilled chicken or fish entrée, served with steamed flour tortillas. Stay away from cream sauces and cheese Do not order deep fried entrees Chicken taco salads are good with non fat dressing

CHINESE FOOD Stay with stir-fried entrees; no oil or MSG Avoid deep fat fried entrees Order Steamed Rice instead of Fried Rice

SALAD BARS Use non fat or low cal dressings Avoid fatty lunch meats, cheese, olives, eggs, sunflower seeds, potato salad and other prepared salads, fruit with whip cream

FAST FOODS Order grilled chicken sandwiches instead of (no mayo or butter) barbeque sauce is okay Stay away from breaded or deep fried chicken or fish Fast food Teriaki Restaurants serve great marinated chicken and rice. Chicken curry and rice Baked chicken (no skin) and rice Chicken pinapple Vegetable kabobs and rice SAMPLE DIETS

* Estimated daily calorie intake in relation to current body weight:

WEIGHT OBJECTIVES Current Body Weight Reduce Maintain Increase 120 1530 2280 3030 130 1720 2470 3220 140 1910 2660 3410 150 2100 2850 3600 160 2,290 3,040 3790 170 2480 3230 3980 180 2670 3420 4170 190 2860 3610 4360 200 3050 3080 4550 210 3240 3990 4740 220 3430 4180 4930 230 3620 4370 5120 240 3810 4560 5310 250 4000 4750 5500 260 4190 4940 5690 270 4380 5130 5880 280 4570 5320 6070 290 4760 5510 6260 300 4950 5700 6450

1200 calories 3084 calories Breakfast Breakfast 1 Raisin Bagel 2 Scrambled Eggs 1 Tbl. Jam 1 cup Oatmeal 1/2 med Grapefruit 1/4 cup Raisins 6oz Skim Milk Lunch Lunch 8 oz turkey light 2 cups Tossed Salad 1 piece lettuce 3 oz Tuna-Chunk light 1/4 tomato 6 Crackers-wheat 1 tsp mustard 1/2 cup Applesauce-Unsweetened 6.5" pita bread 1 Plum 8 oz lowfat yogurt w/ fruit 12 oz Water 2 cups Beef Noodle Soup Dinner 12 oz fruit punch drink 2.5 oz Lamb Chop-broiled Dinner 1 cup Cauliflower-cooked 7 oz ham-lean-roasted 1/2 cup Mashed Potatoes 1 cup: collard greens 1 ear Corn 1 cup: corn meal cooked 6oz Skim Milk 1 cup: black eyed peas Snacks 1 cup: wild rice 1/2 oz Sunflower Seeds 1 cup carrots-fresh 10 Cherries 12 oz water Snacks 4 fig bars 1 Banana SAMPLE DIETS continued 2089 calories 3550 calories Breakfast Breakfast 1/4 cup grape nuts cereal 2 Cups: Kelloggs's Apple Cinnamon Squares Cereal 6 oz skim milk 1.5 cups: Skim Milk 2 dices whole wheat 1 large apple with peel 2 pats margarine Lunch 1/2 cantaloupe 2 Peanut Butter and Jelly Sandwich (wheat) Lunch 2 whole carrots (raw) 3 corn tortillas 1 cup Country time lemonade 3 oz ground beef-lean 1 cup : 1% fat cottage cheese 1/4 cup lettuce Dinner 1 tomato 8 oz beef sirloin steak fried 1/4 cup onion 1 cup: corn canned 1 1/2 cup spanich rice 1 cup: Baked Beans 12 oz rootbeer 2 cups: Skim Milk Dinner 2 cups: Healthy Choice Ice Cream 4 oz scallops-steamed 2 whole wheat rolls 2850 calories 1 cup broccoli cooked Breakfast 1 baked potato 1 c Orange Juice 1 ear corn 2 c Bran Flakes 12 oz tea 1 med Banana Snack 1-1/2 c milk 2 oz lite-line cheese 30 grapes Lunch 2 Peanut Butter Sandwiches 4500 calories 1 apple Breakfast 2 c milk 1 c whole grain cereal Snack 1 english muffin 1 c Fruit yogurt 2 T honey 1 egg Dinner 1 banana 1 med pizza 1 c 2% milk Snack 1 bagel 2000 calories 1/4 c cottage cheese Breakfast 1 apple 1/4 c Grape Nuts Cereral 1 c skim milk 6 oz Skim Milk Lunch 2 Slices Whole Wheat Toast turkey sandwich w/ 1sl cheese 2 pats Margarine 1 handful carrot sticks 1/2 med Cantaloupe 1 banana Lunch Snack 1 c 2% milk 3 Corn Tortillas 2 oz Lite-line Cheese 1 handful pretzels 3 oz Ground Beef-lean 30 Grapes Snack- Pre-workout 1/4 c Lettuce 1 peanut butter & jelly sandwich 1 Med Tomato 2 c 2%milk 1/4 c Onions Dinner 1 1/2 c Spanish Rice 1 skinless chicken breast 12 oz Rootbeer 1c stir-fried veggies Dinner 1-2 c rice 4 oz Scallops-Steamed 1 c 2% milk 2 Whole Wheat Roll Snack 1 med Baked Potato cheese & crackers 1 ear Corn-cooked 1/2 c raisins 1 c Broccoli-cooked