a
b	Pasta Macaroni, spaghetti, noodles, ravioli (plain or with sauce)	Meats, cheese, and oil add fat to the sauce. Use them sparingly.
c
d	Rice	Use a sauce low in fat and only as spicy as you can tolerate easily. Or try rice with a little soy sauce flavoring.
e
f	Potatoes Baked, boiled, mashed, but not french fries	Limit butter, gravy, or sour cream.
g
h	Starchy vegetables Peas, carrots, winter squash, sweet potatos	Cooked vegetables are more easily digested.
i
j	Breads Rolls, muffins, crackers, quick breads, bagels	Use nutritious, low-fat bread products and spreads.
k
l	Cereals Oatmeal, other hot cereals, cold cereals	Avoid cereals with high sugar content.
m
n	Soups Noodle, rice, vegetable, clear broth, bouillon, or consomme	Choose low-fat soups. Eating large portions of chilli, split pea, or bean soups may lead to digestive problems for some athletes.
o
p	Pancakes	Limit butter and syrup.
q
r	Fruits, fruit juices	Use any juice or cooked fruit except prune. Oranges, bananas, and peeled apples are easily digested raw fruits. You may wish to dilute juices, especially in hot weather. Try hot cider or juice during cold weather.
s
t	Milk products Low-fat milk, low-fat yogurt, low-fat cottage cheese, low-fat cheeses, puddings, "shakes" made with low-fat milk or yogurt and fruit and/or juice	Avoid high-fat milk products before games.
u
v	Liquid meals in a can	Though not a substitute for solid foods in the daily diet, liquid meals are convenient for occasional pregame use. You can make liquid meals at home using the following recipe, which makes about one quart: 1/2 cup of water 1/2 cup of nonfat dry milk 1/4 cup of sugar 3 cups of skim milk Flavor with a teaspoon of vanilla or cherry extract
w
x	Next: Foods to Avoid

 

Sports and Nutrition—The Winning Connection Don't Let Your Diet Let You Down | The Pregame Meal Planner Keeping Energy Levels Up | Keeping Fluid Levels Up | Ordering Information | Credits