The Healthy Brown Bag Lunch
For many athletes, school lunch is their “pre-workout” meal as it is likely 2-4 hours before their afternoon practice. Thus, the goal of this meal is FUEL for the body and its activities. An athlete’s lunch should be full of nutrient-rich foods that provide energy to think in school as well as be strong on the field.
5 components of a healthy brown bag lunch:
- 1-3 whole grains (whole wheat bread, crackers, granola bars or pretzels)
- 1-2 proteins (deli meat, chicken, cheese, yogurt, peanut butter, nuts)
- 1-2 fruits and/or vegetables (raw veggies, veggies on a sandwich, fruit, apple sauce, berries in yogurt)
- 1 dairy (milk, yogurt, cheese, cottage cheese)
- Fluid like water, a low-calorie juice or low-fat milk
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.