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Focus on a rainbow of real food and you'll have the best shot at performing your best.
Fuel up on carbohydrates: Carbohydrate-rich foods, as they come from nature, provide the best fuel for your working, growing, and active body.
Get the right amount of protein: Eating enough, but not excessive amounts, of protein throughout the day helps you perform academically as well as athletically. Protein also helps you repair tissues and maintain a strong immune system.
Don't forget the fat: Healthy amounts and types of fat are necessary for your good health.
What about dessert? Yes!
Three Game-Day and Everyday Breakfast Ideas:
Three Game-Day and Everyday Lunch Ideas:
Choose one or two of the following:
Eat a food from each of the following groups at dinner:
Protein: Fish, chicken, beef, pork, tofu, tempeh, black beans, lentils, kidney beans, lamb. Try to rotate these protein sources throughout the week for maximum nutrition.
Calcium-rich dairy: At least 8 to 12 ounces of skim milk (white or chocolate) or yogourt at dinner; if you are lactose-intolerant, try fortified low-fat soymilk.
Starch: At least a serving (1/2 to 1 cup) of different starches, such as: Potatoes, sweet potatoes, bulgur, rice (try brown rice occasionally), barley, pasta.