Fast Food Meals Can Be Part of Healthy Diet for Youth Athletes

High Carbohydrate/Low Fat

High Fat Foods To Avoid

• Cereal (hot or cold) with banana and granola
• Scrambled eggs
• Bagels
• Waffles w/fruit and syrup
• English Muffins
• Low-fat muffins
• Pancakes
• Toast (whole wheat) with jam
• Fruit/fruit juices
• Skim or low fat milk
• Yogurt

• Breakfast sandwiches made with cheese, sauce, bacon, or sausage
• Side dishes (hash browns, etc.)
• Danish
• Croissants
• Biscuits

Healthier

Not As Healthy

Burgers

Burgers

• Single
• Without "special sauce" (ketchup or mustard are better)
• Without cheese
• Tomatoes and lettuce

• Double (if your child wants a double burger, get it without cheese)
• Super, deluxe or supreme
• With cheese and/or bacon
• Sauce

Chicken and Fish

Chicken and Fish

• Grilled, roasted or broiled
• Barbecue sauce or spices

• Breaded or deep fried
• Mayonnaise-based sauce

Pizza

Pizza

• Thin crust
• Vegetable toppings (mushrooms, spinach, onion, green/red peppers, hot peppers, pineapple, and broccoli)
• Leaner protein options (chicken, Canadian bacon, low-fat mozzarella or ricotta cheese)

• Thick crust
• Fatty meat toppings (pepperoni, sausage, bacon)
• Extra whole cheese

Sandwiches

Sandwiches

• Lean meat (roast beef, chicken, turkey, ham)
• Low fat cheese
• Vegetable
• Plain tuna
• Spices (oregano, pepper)
• Mustard or ketchup
• Barbeque/low fat sauce
• Tomatoes
• Vegetables, pickles, hot or sweet peppers
• Roll, bagel, pita bread, tortilla, hearty grain bread

• Tuna or chicken salad (the mayonnaise adds fat)
• Mayonnaise
• Oil
• "Special" sauce
• Croissants
• Biscuits

Potatoes

Potatoes

• Baked with low fat toppings (nonfat sour cream, chives, grated cheese, mushrooms, broccoli, chili)

• French fries (if your child does have fries, get a small order, or, better yet, have her share an order with another player)
• Baked with high fat toppings (cheese sauces, regular sour cream, bacon

Soup and Salad Bar

Soup and Salad Bar

• Salad greens
• Fresh fruits
• Vegetables
• Plain pasta
• Lean protein toppings (low-fat cheese, low-fat cottage cheese, kidney beans, egg whites, plain tuna, chicken, turkey or roast beef)
• Low fat or nonfat salad dressings
• Broth-based soups (chicken/turkey with noodles/rice, minestrone, vegetable, black bean, lentil, and green pea)

• Prepared salads (potato, macaroni, coleslaw; again it is the mayonnaise that adds the fat)
• Pasta with mayonnaise or oil
• Bacon bits
• Olives
• Blue cheese, regular salad dressings
• Cream-based soups (clam chowder, cream of mushroom, broccoli or asparagus)

Southwestern

Southwestern

• Soft flour or corn tortillas
• Quesadillas, soft tacos or burritos with chicken, beans, beef or vegetables
• Low fat condiments (salsa, non fat sour cream, lettuce, tomatoes)

• Fried tortillas
• Regular sour cream