A Smart Girl's Guide: Sports & Fitness. Therese Kauchak Maring

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      whole-grain

      bread

      whole-grain

      cereal

      whole-grain

      pasta

      brown

      rice

      potatoes

      peas

      beans

      fruit

      fish

      cheese

      beans

      tofu

      milk

      turkey

      lean

      meat

      chicken

      eggs

      yogurt

      Pressure

      to be thin?

      Some girls think losing weight

      will enhance their athletic per-

      formance. Girls in sports that are

      graded by judges—such as figure

      skating, dancing, and gymnastics—

      sometimes feel extra pressure to

      be slim. Girls who are runners,

      swimmers, and cyclers also some-

      times get concerned about weight.

      The truth is, dropping pounds in

      an unhealthy way doesn’t make

      you play better. It will just make

      you weaker. Not eating enough or

      losing weight rapidly can lead to

      eating disorders and irregular men-

      strual cycles as well as weak bones

      and muscles.

      So if you feel pressured to lose

      weight—by a coach, a teammate,

      or a nagging voice inside your own

      head—talk to a parent. You can

      visit a doctor or nutritionist to

      check on your weight and diet.

      How your body feels is more

      important than the numbers on

      a scale. When it comes to sports,

      strong is where you belong!

      your game-day plan

      Psst! Here’s a secret strategy tip. On game day, eating right can help you

      have more energy and perform your best. Experts who study nutrition

      recommend these tips and food options for game day.

      Don’t skip breakfast.

      Wake up your body and start

      the day right with a full tank.

      healthy cereal and whole-

      wheat toast with eggs, yogurt,

      or milk

      smoothie made with fruit,

      yogurt, and milk

      oatmeal with milk and berries

      egg sandwich on whole-grain

      bread (bonus: spinach leaves!)

      Eat lunch, too.

      If your game starts right after

      school, lunch is extra important!

      turkey in a whole-wheat

      pita with lettuce and

      tomato, plus an apple

      and yogurt

      vegetarian? peanut

      butter on whole-wheat

      bread with carrot sticks

      Have a healthy snack.

      Snacks are your secret weapon on game day!

      veggies and hummus

      string cheese and an orange

      trail mix

      peanut butter crackers

      granola bars or fig bars

      low-fat yogurt with fruit

      Don’t get greasy!

      Cheeseburgers and pizza taste

      great, but they can slow your

      digestion and make you feel tired.

      Save them for the after-party!

      Time it right.

      It takes 2 to 3 hours for your body to

      digest a meal, so it’s best not to feast

      right before you play. Eat a solid break-

      fast and lunch, and have a small snack

      up to 30 minutes before playing.

      Replenish at dinner.

      Dinner is the chance for your

      body to recover after the big

      event. СКАЧАТЬ