CAL Sports Nutrition Performance

snelson@berkeley.edu

HIGH PERFORMANCE EATING 101:

EATING HEALTHY
FOR YOUR SPORT IS ABOUT SMALL REALISTIC STEPS FOR CHANGE! CHOOSE
3AREAS YOU WANT TO FOCUS ON AND TRY THE HELPFUL TIPS TO GET STARTED.

BREAKFAST: the most

important meal of the day!

DAIRY: Dairy builds strong

bones. Aim for 3-4 cups of
low-fat or fat-free dairy a
day

VEGGIES: Vegetables have

antioxiants that keep you
healthy,aim for 3 cups a
day

Do you eat breakfast in the

morning?___________________
If not, how
come?_____________________
Try a bowl of cereal with
skim milk and a banana,
whole wheat English
muffin with peanut butter,
, make an egg white
omelet,grab a greek yogurt
or homemade trail mix to
go

How much dairy do you

eat a day?__________________
Which dairy products do
you like?___________________
Drink a glass of skim milk
with lunch and dinner, add
low-fat shredded cheese to
salad, try a ypgurt parfai
with fresh berries, have
low-fat cottage cheese and
fruit

How many vegetables do

you eat a day?______________
Which ones do you
like?_________________________
Add peppers, spinach,
onions, mushrooms to
your pizza or omelet, have
a side salad at dinner and
aim to eat a variety of
colorful veggies

SNACKS: Healthy snacks

include 2-3 food groups

SWEETS: Sweets are loaded

with sugar, calories, and
even trans fat!

Which food groups are

included in your
snacks?____________________
How many snacks do you
eat a day? _____________
Crunch on granola bars w/
peanut butter
Hummus w/ whole grain
crackers and veggies or
grab low-fat string cheese
and a handful of grapes for
on the go snacking !

How many sweets do you

eat a day?___________________
What are some ways you
could you cut back?
_______________________________
Fruit is natures candy, so
have an apple, orange, or
nectarine. Freeze fresh
berries for a cool treat or
whip up a berry smoothie
with fresh or frozen fruit

SWEETENED BEVERAGES:
Most sugary drinks have 9
teaspoons of sugar per 8
ounce serving!
How many sugary drinks
do you have a
day?____________________
What are some ways you
could cut back?
____________________
If you drink a lot of soda or
sweetned coffee drinks cut
back slowly, limit 100%
juice to 1 cup a day, aim for
8 cups of water a day and
try seltzer water

PORTION SIZES: A portion is the amount of food you choose to eat at one
time
Are your portions bigger than a serving size?______________________
Do you portion out a serving or do you snack out of the bag?
_____________________________
Close fist= 1 cup grains, open palm= meat/protein 4 oz.
Aim to match serving sizes on labels!
On the back write down how you can reach your goals of high performance eating while using the tips above to
help improve all or some areas. Contact snelson@berkeley.edu for additional help.

Created By Gina Milano

Nutrition Intern, Cal

UC Davis Clinical Nutrition Student