Pelham Wrestling - Authorized Foods

AUTHORIZED FOODS

Carbohydrates	Proteins	Vegetables	Fats

Baked Potato	Chicken breast	Broccoli	Avocado
Sweet potato	Turkey breast	Asparagus	Sunflower seeds
Yams	Lean ground turkey	Lettuce	Pumpkin seeds
Squash	Swordfish	Carrots	Macadamia
Pumpkin	Orange roughy	Cauliflower	Peanuts
Steamed brown rice	Haddock	Green beans	Walnuts
Steamed wild rice	Salmon	Green peppers	Cold-water fish
Pasta	Tuna	Mushrooms	Natural peanut butter
Oatmeal	Crab	Spinach	Low-fat cheese
Barley	Lobster	Tomato	Low-fat salad dressing
Beans	Shrimp	Peas	Low-sodium nuts
Kidney beans	Top round steak	Brussels sprouts	olives and olive oil
Corn	Top sirloin steak	Artichoke	Safflower oil
Strawberries	Lean ground beef	Cabbage	Canola oil
Melon	Buffalo	Celery	Sunflower oil
Apple	Lean ham	Zucchini	Flax seed oil
Orange	Egg whites or substitutes	Cucumber
Fat-free yogurt	Trout	Onion
Whole-wheat bread	Low-fat cottage cheese
High-fiber cereal	Wild-game meat
Rice cake	Vegetarian Proteins
Popcorn	Tempah
Tortilla	Seitan
Whole grains	Tofu
	Texturized vegetable protein
	Soy foods (roasted soybeans)
	Veggie burgers

Guidelines to Proper Nutrition:

· Eat six small meals a day, one every two to three hours

· Eat a portion of protein and carbohydrate with each meal

· Add a portion of vegetables to at least two meals daily

· A portion is the amount of an authorized food listed above approximately the size of the palm of your hand or clenched fist

· Consume one tablespoon of unsaturated oil or three portions of salmon per week

· Drink at least 10 cups of water per day

· Use performance nutrition shakes if necessary to make sure you’re consuming optimal levels of required nutrients

· Plan your grocery list

· Once a week on your free day eat whatever you want