Merle Price Commons - Lunches

FOOD SELECTIONS FOR UW-STOUT ATHELETES FOR LUNCH

AT THE COMMONS

By:

Navya Gurajada

Kavitha Penugonda

INTRODUCTION

Balanced Diet Food Pyramid Nutrient Recommendations Food choices Foods to avoid Nutrient estimates for different kinds of

Athletes Menu Planning Menus for a week

A balanced diet refers to intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for the maintenance of body cells, tissues, and organs, and to support normal growth and development.

•Carbohydrates: these provide a source of energy.

•Proteins: these provide a source of materials for growth and repair.

•Fats: these provide a source of energy and contain fat soluble vitamins.

•Vitamins: these are required in very small quantities to keep you healthy.

•Mineral Salts: these are required for healthy teeth, bones, muscles etc.

•Fibre: this is required to help your intestines function correctly; it is not digested.

•Balanced Diets: we must have the above items in the correct proportions.

FOOD PYRAMID

Source: www.sciencepages.co.uk

The food pyramid shows how much of different types of foods we should be eating:

Breads and cereals should make up the major part of our diet

We should eat lots of vegetables and fruit We should eat some (but not too much) meat

(or veggie alternative) and dairy products every day

We should eat as few fats, oils and sweets as possible.

CARB CHARGE Carbohydrates provide athletes with an

excellent source of fuel.

choose whole grains more often than their more processed counterparts like white rice and white bread.

(such as brown rice, oatmeal, sweet potatoes, whole wheat bread, and starchy vegetables like corn and peas)

Sugary carbs such as candy bars or sodas are less healthy for athletes because they don't contain any of the other nutrients needed.

Recommendations for Athletes

PROTEIN POWER

Athletes need slightly more protein than less-active teens, but most teen athletes get plenty of protein through regular eating.

Too much protein can actually harm the body, causing dehydration, calcium loss, and even kidney problems.

Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.

FAT FUEL

Concentrate on healthier fats, such as the unsaturated fat found in most vegetable oils.

Fatty foods can slow digestion, so it's a good idea to avoid eating these foods for a few hours before and after exercising.

Fluids To prevent dehydration:

Drink at regular intervals throughout the day.

Carry sports drinks and water with you.

Limit caffeinated and alcoholic beverages as they are diuretics and promote fluid loss.

Foods Choices:

Skim or 1% milk.

Fresh fruit, fruit juice, smoothie Salads/salad bars –for carbohydrate.

For protein include cheese, nuts, seeds, eggs, kidney beans, garbanzo beans, cottage cheese or plain tuna.

Light/fat-free mayo, light/fat-free salad dressings.

Limit/Avoid:

High-fat meats such as sausage, bacon. Donuts, biscuits or croissants.

Sandwiches made with high-fat meats Regular "mayo," "special sauces," regular

salad dressings.

Mayonnaise-based potato or macaroni and cheese.

Deep-fried items such as egg rolls, wontons, sweet-and-sour pork or shrimp.

Fried noodles and fried rice.

COMMONS

At commons the meal ( Lunch ) costs around 2- 6 dollars.

Information for nutrition analysis was collected from internet and USDA.

SERVING SIZES BASED ON STOUT ATHELETE’S IN TRAINING

Small – 120 lbsMedium – 155 lbsLarge – 175 lbsXL – 210 lbsXXL – 240 lbs

CALORIE ESTIMATE FOR ATHLETESFOR EXERCISING LASTING 1-2 HOURSMODERATE – HIGH INTENSITY (> 60% VO 2 MAX) Lunch meets 1/3rd of the daily requirement. The Macro Nutrient estimates for lunch are:

Body Size Calories (K Cal) CHO (g) Fat (g) Protein (g)

Small (120 lbs) 833 131 23 25

Medium (155lbs) 1033 162 29 31

Large (175 lbs) 1200 189 33 36

XL (210 lbs) 1433 226 40 41

XXL (240 lbs) 1667 262 46 50

END POINT VALUES FOR MICRONUTRIENT INTAKE.

Macronutrient % calories WeightCarbohydrates 63% calories 7-8 gr/kg

Protein 12% calories1.35- 1.5

g/kgFat 25 % calories

MENU PLANNING Balance : Different food groups

Variety

Emphasis on :

Low Fat Milk Appetizers Fruits and vegetables Limit/ avoided fried foods and high fat foods

Menu

Summer SaladChicken Sandwich, Grilled/ Smothered Beef and Bean Burrito

Baked Potato

Sour Cream

Chocolate chip Bar

2% Milk

Menu For Monday

MenuCalories (K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving

Summer Salad 156.2 15 3.2 2.7 5ozChicken Sandwich,

Grilled 208 21.2 22.1 4.7 1 eachBaked Potato 117 26.6 3.1 0.2 1 eachSour Cream 42 1.3 0.9 2.8 1 oz

Chocolate chip Bar 188 27.8 2.7 8.6 1 each2% Milk 130 13 8 5 8 oz

Total 841.2 104.9 40 24

MondaySmall : 120 Pounds Athlete

CHO – 50 %, PRO – 19%, Fat- 25%

MenuCalories( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving

Summer Salad 125 12 2.6 2.2 4 ozSmothered Beef and Bean Burrito 518 57.4 11.8 11.3 2 each

Baked Potato 117 26.6 3.1 0.2 1 eachSour Cream 42 1.3 0.9 2.8 1 oz

Chocolate chip Bar 27.8 2.7 8.6 1 each2% Milk 260 26 16 10 16 oz

Total 1062 151.1 37.1 35.1

MondayMedium : 155 Pounds

Athlete

CHO – 57 %, PRO – 14%, Fat- 29%

MenuCalories ( K.Cal) Carbs (g) Protein ( g )Fat ( g ) Serving

Cheese Soup 164.6 9 6.4 11 4 ozSummer Salad 125 12 2.6 2.2 4 oz

Smothered Beef and Bean Burrito 518 57.4 11.8 11.3 2 each


2% Milk 260 26 8 5 16 ozTotal 1226.6 132.3 32.8 32.5

MondayLarge : 175 Pounds Athlete

CHO – 43 %, PRO – 11%, Fat- 24%

MenuCalories ( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving

Cheese Soup 329.2 18 12.8 22 8 ozSummer Salad 187.5 18 3.9 3.3 6oz



2% Milk 260 26 16 10 16 ozTotal 1453.7 147.3 48.5 49.6

MondayXL : 210 Pounds Athlete

CHO – 41 %, PRO – 13%, Fat- 31%


Cheese Soup 329.2 18 12.8 22 8 ozSummer Salad 187.5 18 3.9 3.3 6oz


Baked Potato 117 26.6 3.1 0.2 1 eachSour Cream 84 2.6 1.8 5.6 2oz

2% Milk 260 26 16 10 16 ozWhite cake 146 24.5 1.4 4.8 1 each

Total 1641.7 173.1 50.8 57.2

MondayXXL : 240 Pounds Athlete

CHO – 42 %, PRO – 12%, Fat- 31%

MenuChicken ChowderSaltine Crackers7 Layer SaladHoney Sesame Teriyaki ChickenRice2% MilkGrapesGranola bar

Menu For Tuesday


Chicken Chowder 102 12.2 7.7 2.2 6 oz7 Layer Salad 195 11.6 8.8 12.7 4 oz

Honey Sesame Teriyaki Chicken 319 46.4 23.2 5.4 1 each

Rice 132 28 2.6 0.2 4 oz2% Milk 110 13 8 2.5 8 oz

Total 858 111.2 50.3 23

TuesdaySmall : 120 Pounds Athlete

CHO – 52 %, PRO – 23%, Fat- 24%

TuesdayMedium : 155 Pounds

Athlete


Chicken Chowder 102 12.2 7.7 2.2 6 ozSaltine Crackers 25 4 1 1 2 Each

7 Layer Salad 195 11.6 8.8 12.7 4 ozHoney Sesame

Teriyaki Chicken 319 46.4 23.2 5.4 1 eachRice 132 28 2.6 0.2 4 oz

2% Milk 110 13 8 2.5 8 ozGrapes 150 39.4 1.6 0.4 8 ozTotal 1033 154.6 52.9 24.4

CHO – 60 %, PRO – 20%, Fat- 21%

MenuCalories

(K.Cal) Carbs (g)Protein ( g ) Fat ( g ) Serving

Chicken Chowder 102 12.2 7.7 2.2 6 ozSaltine Crackers 25 4 1 1 2 each



2% Milk 220 26 16 5 16 ozGrapes 150 39.4 1.6 0.4 8 ozTotal 1209 181.6 62.2 27

TuesdayLarge: 175 Pounds Athlete

CHO – 60 %, PRO – 21%, Fat- 20%


Chicken Chowder 102 12.2 7.7 2.2 6 oz

Saltine Crackers 25 4 1 1 2 each7 Layer Salad 195 11.6 8.8 12.7 4 oz

Honey Sesame Teriyaki Chicken 319 46.4 23.2 5.4 1 each

Rice 198 42 3.9 0.3 6 oz2% Milk 220 26 16 5 16 ozGrapes 150 39.4 1.6 0.4 8 oz

Granola bar 193 27 3 8 1 eachTotal 1402 208.6 65.2 35

TuesdayXL: 210 Pounds Athlete

CHO – 60 %, PRO – 19%, Fat- 22%


Chicken Chowder 204 24.4 14.4 4.4 6 ozSaltine Crackers 25 4 1 1 2 each



2% Milk 220 26 16 5 16 ozGrapes 300 78.8 3.2 0.8 16 oz

Granola bar 193 27 3 8 1 eachTotal 1654 260.2 73.5 37.6

TuesdayXXL: 240 Pounds Athlete

CHO – 58 %, PRO – 19%, Fat- 23%

MenuTomato SoupCouscous SaladHamburgerMashed PotatoFrench fries2% MilkBananaGranola Bar

Menu For Wednesday

MenuCalorie ( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving

Tomato Soup 68 11.2 3 1.5 4 oz

Couscous Salad 168 14 2.2 1.2 4 oz

Hamburger 280 21.2 17.3 13.5 1 each 2% Milk 110 13 8 2.5 8 oz

French fries 126 19.7 2 4.8 3 ozBanana 98 25.2 1.2 0.4 6 oz

Total 850 104.3 33.7 23.9

WednesdaySmall : 120 Pounds Athlete

CHO – 49 %, PRO – 16%, Fat- 25%


Tomato Soup 68 11.2 3 1.5 4 ozCouscous

Salad 168 14 2.2 1.2 4 ozHamburger 280 21.2 17.3 13.5 1 each

Mashed Potato 81 15.4 1.6 2 4 oz

French fries 126 19.7 2 4.8 3 oz2% Milk 220 26 16 5 16 ozBanana 98 25.2 1.2 0.4 6 oz

Total 1041 132.7 43.3 28.4

WednesdayMedium : 155 Pounds

Athlete

CHO – 51 %, PRO – 17%, Fat- 25%

WednesdayLarge : 175 Pounds Athlete


Tomato Soup 68 11.2 3 1.5 4 ozCouscous

Salad 168 14 2.2 1.2 4 ozHamburger 280 21.2 17.3 13.5 1 each

Mashed Potato 81 15.4 1.6 2 4 oz


Sugar cookie 157 22.3 1.9 6.8 1 each Total 1198 155 45.2 35.2

CHO – 52 %, PRO – 15%, Fat- 26%

WednesdayXL : 210 Pounds Athlete


Tomato Soup 68 11.2 3 1.5 4 oz


Hamburger 560 42.4 34.6 27 2 eachMashed Potato 81 15.4 1.6 2 4 oz


Sugar cookie 157 22.3 1.9 6.8 1 each Total 1429 163.6 61.9 48.5

CHO – 46 %, PRO – 17%, Fat- 31%

WednesdayXXL : 240 Pounds Athlete


Tomato Soup 136 22.4 6 3 8 oz


Hamburger 560 42.4 34.6 27 2 eachMashed Potato 162 30.8 3.2 4 4 8 oz


Granola Bar 193 29 3 8 1 each Total 1663 209.5 68.2 53.4

CHO – 50 %, PRO – 16%, Fat- 29%

MenuChicken NoodleGrilled ChickenBaked PotatoSour creamRice, brownWheat, Dinner RollPotato saladBroccoli CutsMilkSaltine CrackersGrapes

Menu For Thursday

MenuCalories(K Cal) Carbs (g) Fat (g) Protein (g) Servings

Chicken Noodle 69 5.2 2.3 6.6 6 ozGrilled Chicken 208 21.2 3.7 22.1 1 each Baked Potato 301 68.5 0.4 8.1 1 each Sour cream 42 1.3 3.8 0.9 1 oz

Broccoli Cuts 49 0 0 0 7ozMilk 130 13 5 8 8 oz

Saltine Crackers 26 4.3 0.7 0.6 2 each Total 825 113.5 15.9 46.3

ThursdaySmall : 120 Pounds Athlete

CHO – 55 %, PRO – 8%, Fat- 51%

MenuCalorie(K Cal)

Carbs(g)

Fat(g)

Protein(g)

Serving(g)

Chicken Noodle 138 10.4 4.6 13.2 12 oz

Grilled Chicken 208 21.2 3.7 22.1 1 each

Baked Potato 301 68.5 0.4 8.1 1 each

Sour cream 42 1.3 3.8 0.9 1 oz

Broccoli Cuts 49 0 0 0 1 oz

Milk 260 26 10 16 16 oz

Saltine Crackers 26 4.3 0.7 0.6 8 oz

Total 1024 131.7 23.2 60.9

ThursdayMedium : 155 Pounds

Athlete

CHO – 51 %, PRO – 9%, Fat- 54%

MenuCalorie(K Cal)

Carbs(g)

Fats(g)

Protein(g) Serving

Chicken Noodle 138 10.4 4.6 13.2 120zGrilled Chicken 208 21.2 3.7 22.1 1 eachBaked Potato 301 68.5 0.4 8.1 1 eachSour cream 42 1.3 3.8 0.9 1 ozPotato salad 178.5 29.4 5.2 3.75 6 ozBroccoli Cuts 49 0 0 0 1 oz

Milk 260 26 10 16 16 ozSaltine Crackers 26 4.3 0.7 0.6 2 each

Total 1202.5 161.1 28.4 64.65

ThursdayLarge : 175 Pounds Athlete

CHO – 54%, PRO – 9%, Fat- 48%

Menu Calorie(K Cal)

Carbs(g)

Fats(g)

Protein(g) Serving

Chicken Noodle 138 10.4 4.6 13.2 120zGrilled Chicken 208 21.2 3.7 22.1 1 eachBaked Potato 301 68.5 0.4 8.1 1 eachSour cream 42 1.3 3.8 0.9 1 ozRice,brown 117 23.3 2.5 0.99 4 oz

Potato salad 178.5 29.4 5.2 3.75 6 ozBroccoli Cuts 49 0 0 0 1 oz


Grapes 112.5 29.5 0.3 1.2 6 ozTotal 1432 213.9 31.2 66.84

ThursdayXL : 210 Pounds Athlete

CHO – %, PRO – 9%, Fat- 42%

MenuCalorie( K Cal)

Carbs(g)

Fats(g)

Protein(g) Serving

Chicken Noodle 138 10.4 4.6 13.2 120zGrilled Chicken 208 21.2 3.7 22.1 1 eachBaked Potato 301 68.5 0.4 8.1 1 eachSour cream 42 1.3 3.8 0.9 1 ozRice,brown 234 46.6 5 1.98 4 oz

Wheat, Dinner Roll 98 16.8 2.5 2.6 1 each

Potato salad 178.5 29.4 5.2 3.75 6 ozBroccoli Cuts 49 0 0 0 1 oz


Grapes 112.5 29.5 0.3 1.2 6 ozTotal 1647 254 36.2 70.43

ThursdayXXL : 240 Pounds Athlete

CHO – 62 %, PRO – 9%, Fat- 38%

Menu

Cream of potato soup

Fish Sandwich

Tartar SauceMeat loaf

Mashed Potato

Beef GravyMilkSalad

White, dinner roll

Chocolate Chip cookie

Menu For Friday

MenuCalorie( K Cal)

Carbs(g)

Fat(g)

Protein(g) Serving

Cream of potato soup 103 12.3 5 2.6 6 oz

Fish Sandwich 301 34.5 11.8 14.7 1 eachtartar Sausce 151 1.2 16.4 0.4 1 oz

Mashed Potato 100 20 1.4 2.9 1 eachBeef Gravy 57 4.2 4.1 0.8 2 oz

Milk 130 13 5 8 8 ozTotal 842 85.2 43.7 29.4

FridaySmall : 120 Pounds Athlete

CHO – 40 %, PRO – 21%, Fat- 31%

MenuCalorie(K Cal)

Carbs(g)

Fat(g)

Protien(g) Serving

Cream of potato soup 103 12.3 5 2.6 6 ozFish Sandwich 301 34.5 11.8 14.7 1 eachtartar Sauce 151 1.2 16.4 0.4 1 oz

Mashed Potato 100 20 1.4 2.9 1 eachBeef Gravy 57 4.2 4.1 0.8 2 oz

Milk 260 26 10 16 8 ozGrape Fruit 33 8.4 0.1 0.7 6 oz

Total 1005 106.6 48.8 38.1

FridayMedium : 155 Pounds

Athlete

CHO – 42%, PRO – 19%, Fat- 34%

MenuCalorie( K Cal)

Carbs(g)

Fats(g)

Protein(g) Serving


Fish Sandwich 301 34.5 11.8 14.7 1tartar Sauce 151 1.2 16.4 0.4 1 oz

Meat loaf 316 10.1 21.7 20 1Mashed Potato 100 20 1.4 2.9 1

Milk 260 26 10 16 16 ozTotal 1231 104.1 66.3 56.6

FridayLarge : 175 Pounds Athlete

CHO – 34 %, PRO – 22%, Fat- 41%

MenuCalorie( K cal)

Carbs(g)

Fats(g)

Protien(g) Serving


Fish Sandwich 301 34.5 11.8 14.7 1 eachtartar Sauce 151 1.2 16.4 0.4 1 oz

Meat loaf 316 10.1 21.7 20 1 each Mashed Potato 100 20 1.4 2.9 1 each

Beef Gravy 57 4.2 4.1 0.8 2 ozMilk 260 26 10 16 16 ozSalad 146.2 8.7 9.5 6.6 3 ozTotal 1434.2 117 79.9 64

FridayXL : 210 Pounds Athlete

CHO – 33%, PRO – 22%, Fat- 40%

MenuCalorie( K cal)

Carbs(g)

Fat(g)

Protein(g)

Serving

Cream of potato soup 103 12.3 5 2.6 6 ozFish Sandwich 301 34.5 11.8 14.7 1 eachtartar Sauce 151 1.2 16.4 0.4 1 oz

Meat loaf 316 10.1 21.7 20 1 eachMashed Potato 100 20 1.4 2.9 1 each

Beef Gravy 57 4.2 4.1 0.8 2 ozMilk 260 26 10 16 16 ozSalad 146.2 8.7 9.5 6.6 3 oz

white, dinner roll 110 17.9 3.1 2.5 1 eachChocolate Chip cookie 135 25.5 7.6 2.3 1 each

Total 1679.2 160.4 90.6 68.8

FridayXXL: 240 Pounds Athlete

CHO – 38%, PRO – 22%, Fat- 37%

MenuChicken Dumplin SoupCreamy Italian SaladHam BurgerPotato, french FriesMilkOat meal CookieSliced PeachesGranola Bar

Menu For Saturday

MenuCalorie(K Cal)

Carbs(g)

Fat(g)

Protein(g) Serving

Chicken Dumplin Soup 134 15.4 3.6 10 12 ozCreamy Italian Salad 209 32.8 6.5 5.2 5 oz

Ham Burger 209 32.8 6.5 5 1Milk 260 26 10 16 16 oz

Oat meal Cookie 175 26.5 7 1.9 1 each Sliced Peaches 30 8.2 0 2.5 3 oz

Total 1226 174.5 40.1 45.6

SaturdaySmall : 120 Pounds Athlete

CHO – 60 %, PRO – 13%, Fat- 33%

MenuCalorie(K Cal)

Carbs(g)

Fat(g)

Protein(g) Serving

Chicken Dumplin Soup 134 15.4 3.6 10 12

Creamy Italian Salad 209 32.8 6.5 5.2 5 oz

Ham Burger 418 65.6 13 10 2 eachMilk 260 26 10 16 16 oz

Oat meal Cookie 175 26.5 7 1.9 1 eachBanana 49 12.6 0.2 0.6 1 each

Total 1036 146.1 33.8 38.7

SaturdayMedium : 155 Pounds

Athlete

CHO – 56 %, PRO – 13%, Fat- 34%

MenuCalorie(K Cal)

Carbs(g)

Fat(g)

Protein(g) Serving

Chicken Dumplin Soup 134 15.4 3.6 10 12 oz


Ham Burger w fries 418 65.6 13 10 2 eachMilk 260 26 10 16 16 oz

Oat meal Cookie 175 26.5 7 1.9 1 eachSliced Peaches 30 8.2 0 2.5 3 oz

Total 1226 174.5 40.1 45.6

SaturdayLarge : 175 Pounds Athlete

CHO – 57 %, PRO – 13%, Fat- 33%

MenuCalorie(K Cal)

Carbs(g)

Fats(g)

Protein(g) Serving

Chicken Dumplin Soup 134 15.4 3.6 10 12oz


Ham Burger 418 65.6 13 10 2 eachPotato, french Fries 126 19.7 4.8 2 1 each

Milk 260 26 10 16 16 ozOat meal Cookie 175 26.5 7 1.9 1 eachSliced Peaches 60 16.4 0 5 6 oz

Total 1423 208.9 46.2 51.5

SaturdayXL : 210 Pounds Athlete

CHO – 59%, PRO – 13%, Fat- 33%

MenuCalories (K. Cal) Carbs (g) Fat (g) Protein (g) Servings

Chicken Dumplin Soup 134 15.4 3.6 10 12 oz

Creamy Italian Salad 291 45.8 9.1 7.7 7 ozHam Burger 418 65.6 13 10 2 each

Potato, french Fries 126 19.7 4.8 2 1Milk 260 26 10 16 16 oz

Oat meal Cookie 175 26.5 7 1.9 1 each Sliced Peaches 60 16.4 0 5 6 oz

Granola Bar 193 29 8 3 1 each Total 1657 244.4 55.5 55.6

SaturdayXXL : 240 Pounds Athlete

CHO – 60 %, PRO – 13%, Fat- 30%

For Better Performance

Work Hard

Eat More

Sleep Well

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Merle Price Commons - Lunches