Posted by Rudy Martinez Jr on Jul 29 2013 at 05:00PM PDT

The following practical ideas for high carbohydrate, low-fat, moderate protein foods are

provided to assist wrestlers, their parents and coaches in choosing appropriate foods.


Drink at least one 6-ounce glass of your favorite juice

Drink at least one 8-ounce glass of water

Bagel, English muffin, or whole-wheat toast spread with peanut butter and topped with a

sliced banana, or jam

Bowl of cold or hot cereal with low-fat milk, topped with fresh fruit

English muffin, or whole-wheat toast spread with jam

French toast, pancakes, or waffles topped with low-fat yogurt, applesauce, syrup, or jam


Fresh or canned fruit

Homemade milkshakes made with low-fat milk, low-fat yogurt, and fruit

Leftover vegetable pizza

Poached egg

Stir cold breakfast cereal into low-fat yogurt


Drink at least one 8-ounce glass of water

Drink at least one 8-ounce glass of low-fat milk

Whole-wheat or pita bread with turkey, chicken, lean roast beef, or lean ham, and Swiss

cheese, and vegetables. (Tomatoes, green peppers, lettuce, cucumbers, onions,

and sprouts are all great!)

Tuna or chicken salad sandwich with low-fat mayonnaise.

Baked potato topped with low-fat sour cream, mozzarella cheese, salsa, or skim milk

Vegetable pizza

English muffin topped with pizza sauce and melted cheese

Chicken noodle soup

Fresh fruit

Graham crackers

Vanilla wafer

Pudding made with low-fat milk

Low-fat yogurt

Always include at least one serving of vegetables and fruit with lunch


Drink at least one, 8-ounce glass of water

Drink at least one, 8-ounce glass of low-fat milk

Baked potato with low-fat topping

Baked turkey, white meat without skin

Bread, muffins, or rolls

Broiled chicken, white meat without skin

Brown or white rice

Cooked vegetables


Instant pudding made with low-fat milk

Lean beef or pork

Oriental stir fries with rice

Pasta with tomato sauce or low-fat meat sauce

Tortillas with low-fat refried beans and salsa

Tuna-noodle casserole made with water packed tuna



Drink at least 1 8-ounce glass of water with your snack.

Air popped popcorn Low-fat yogurt

Animal crackers Low-fat pudding cups

Bagels Low-fat fruit bars

Baked snack crackers and cheese Oatmeal cookies

Blueberry muffins Peanut butter and jelly sandwich

Chicken or turkey sandwich with low-fat mayonnaise Pretzels

Fresh fruit Pudding pops

Fruit Newtons String cheese

Fruit bread Vanilla wafers

Fruit bars Vegetables and dip

Ice milk or frozen yogurt


Meats: The following meats are low in fat and have approximately 120-150 calories, per

3 ounce serving.


Lean roast beef

Lean ham

Lean ground beef - (Rinse ground beef to reduce the fat content)

Skinless, white chicken

Skinless, white turkey

Water-packed tuna

When cooking meat, it should be broiled, baked, or grilled to keep the fat content to a

minimum. Choosing leaner cuts of meat will help in keeping the fat content low.

Breads: The following breads have approximately 50-100 calories per serving.

1 biscuit 5 saltine cracker squares

1 slice bread 1-6" corn tortilla

½ English muffin 1-4" pancake

½ hamburger or hot dog bun 1-4" waffle

1 dinner roll

Adding butter, mayonnaise, or margarine greatly increases the calorie content.

Honey, jam, or low-fat peanut butter are a better choice.

Calorie content of various spreads:

Butter (hard) - 34 calories per teaspoon Margarine - 34 calories per teaspoon

Butter (whipped) - 27 calories per teaspoon Mayonnaise - 33 calories per teaspoon

Catsup - 10 calories per teaspoon Mustard - 4 calories per teaspoon

Honey - 21 calories per teaspoon Peanut butter - 31 calories per teaspoon

Jelly/jam - 17 calories per teaspoon


Fruits and vegetables vary greatly in calories, but they are all low in calories compared

to most other foods. They are also fat free, with the exception of avocados, unless they

are topped with margarine, butter, or high calorie dressings. They are very high in



Baked potato with low-fat toppings

Bean or chicken burrito

Cheese or vegetable pizza

Chicken sandwich, with low-fat mayonnaise, barbecue sauce, or honey mustard


Roast beef sandwich

Side salad with low-fat dressing

Skim Milk

(Refer to the fast food handout for additional ideas.)


Animal crackers Low-fat chocolate milk

Fruit Low-fat bean burrito

Fruit bars (ie. Fig bars) Nutri Grain bars

Granola bar ( not chocolate covered) Pretzels

Juice boxes String cheese

Low-fat yogurt V-8 juice





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