Making Nutritional Choices
Myth vs. Fact
Myth: “I don’t need a calcium supplement if I don’t like dairy foods…it is no big deal.”
Fact: Males AND females age 9-18 need 1,300 mg of calcium a day for good bone development. That is 4 servings of dairy a day! After age 18, you still need 1000 mg a day.
1 serving of dairy = 8 oz milk, 6 oz yogurt, 1.5 oz cheese
Sports Nutrition 101
The main goal of sports nutrition goal is to fuel the body to perform the sport or activity at an optimal level. For athletes wanting to gain weight or even maintain weight, eating during the season can become more of a task than something enjoyable. An easy way to increase nutritional intake is to increase the nutrient density of food intake. Here are three easy ways to start:
Eat more frequent meals/snacks
- Consuming meals and snacks of carbohydrate, protein & healthy fat often throughout the day can help keep the athlete’s energy levels high
Increase the nutrient density of the food instead of increasing the amount of the food
- Choose bagels over bread for sandwiches & toast
- Choose granola instead of regular cereal
- Choose milk or juice instead of water at meals
- Add peanut butter to bagels, crackers, oatmeal, waffles & fruit o Add nuts to granola, yogurt, and dry cereal as a snack
- Add avocado to wraps, sandwiches & dips
Optimize calcium intake to increase bone density
- Aim to eat 4 servings of dairy a day (1 serving = 8 oz milk, 6 oz yogurt, 1.5 oz cheese)
- Use milk to make common foods like pudding, oatmeal and sauces
- Use milk & yogurt in smoothies as a snack
- Put cheese on toast or tortillas as a meal or snack
If you have to order pizza out…
When ordering pizza at a restaurant there are some tips you can use to help make the pizza healthier. First, start by getting thin crust as many thick crust pizzas have lots more calories. Next, try to get a ham/veggie, chicken/veggie or veggie pizza. Toppings such as sausage, bacon, and pepperoni are very high in fat and thus not the best option. Then, blot your pizza with a napkin before eating to remove excess grease from the cooking process. Finally, remember that pizza is about portion size. Try to eat 1-2 slices and add a fresh salad or vegetable with it . . . this will increase the fiber content of the meal and help you feel more satisfied.
Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.