1. Men’s Soccer Nutrition Talk:
Eating Out at Restaurants: What to Choose?
Good Snack Options on the Road:
Want:
 Low fat: Look for terms like: boiled, steamed,
grilled, marinara (Ask for sauces on the side: you
control how much you put on)
 Moderate Lean Protein: Look for: chicken, turkey,
fish (salmon), ham, lean beef
 High Carbohydrates: Look for: pasta, whole grain
bread, brown rice (rather than fried rice)
 Hydration: low fat milk, water fresh 100 %juice
*Remember Speed of Digestion: Carbohydrates first then proteins then fats
Avoid:
o High fat foods: Described as: fried, breaded,
cheese smothered, crispy, scampi style, creamed,
buttery, au gratin, gravy, and fatty cuts of meat
o High Fiber foods: slow down digestion and create
gas build up
o Spicy foods: Could upset GI tract if not used to it.
Don’t try new foods on the road
o Alcohol: slows performance
Want:
 Low Fat: Nothing fried or greasy
 Lean Protein: chicken, turkey, ham, roast beef
 High Carbohydrates: bagels, wheat bread, rice
 Hydration: Water, Gatorade, skim milk, juice
 Sandwiches with turkey, roast beef, ham,
chicken or even a PB&J are great!
What should you be looking for on the menu night before game?
What to Look for 3-5 hours Before Game time:
Avoid:
o High fat foods
o Huge meals that will sit heavy in your stomach
o Higher fiber foods
o Spicy foods
o Alcohol
Want: High carbs, moderate protein, low fat
Examples:
Bagels, graham crackers, fresh fruit/ fruit juice, dried fruit, rice cakes, Fig Newtons, pretzels,
energy bars, trail mix (not just the M&Ms out of it).

2. 10 Tips to use for picking BEST foods when eating out:
1) Is the food fried? Don’t pick it. It will be higher in fat than in protein and carbs.
2) Eating in Mexican restaurants: order burritos, tacos, fajitas. Watch how “smothered in cheese” the
entrée is. Beans are good for you but high in fiber. Don’t over eat before workouts. Fiber slows
digestion.
3) Eating in Italian Restaurants: pasta is an excellent carbohydrate source. Sauces make the difference in
the healthfulness of the entrée: Alfredo sauce is high in fat; marinara sauce is the better choice. Adding
protein to marinara sauce is the best choice for added protein.
4) Be aware of sugary drinks in restaurants. Lemonade, soda, sweet tea all have a lot of sugar. Better
choices are skim milk, water, or juice (in that order).
5) Chinese restaurants: pick an entrée that is high in non-fried meat and lots of vegetables. Pick white or
brown rice over fried rice. General Tso’s chicken is fried chicken, orange chicken is fried chicken. If the
chicken is covered in breading, pick something else.
6) Breakfast Joints: focus on your protein sources (eggs, milk, yogurt, ham) and carbohydrate sources
(toast, bagel, pancake, waffle, French toast, oatmeal, cold cereal. Add fresh fruit/ fruit juice whenever
possible. Bacon/ sausage are fats, NOT proteins. Omelets are great for adding vegetables, potatoes are
usually fried, if you order them share them or eat half.
7) Sandwiches are great for lunch. Choose wraps over pannini’s – a pannini is a fried sandwich with added
fat on the outside of bread. Stuff a sandwich with lettuce, tomato, and other vegetables for the
healthiest variety. “Italians meat” is lowest in protein (prosciutto, salami, and pepperoni), order roast
beef, chicken, turkey or ham.
8) Order fresh fruit over juice whenever you can in a restaurant. Fruit has fiber in it and less total sugar.
9) Fast food restaurants: order—salads, multiple single burgers vs. quarter pounders, get milk, if you
order fries get small order, apple slices, juice if no other fruit is available, grilled chicken vs. fried, a
baked potato with chili or stuffed with broccoli, bowl of chili, egg sandwiches, egg burritos.
10) If ordering dessert try to order something that offers “some” nutritional value such as ice cream
(protein, calcium, vitamin D), fruit pie (fruit), pudding (protein, calcium, vitamin D), frozen yogurt
(lower in calories but the same benefits as ice cream nutritionally). Regular ice cream vs. sundaes; skip
high fat cheesecakes – or share it with someone; if it’s your birthday have cake.