Know how to read nutrition labels!

Eating well starts with knowing what you are eating. Packaged food has nutrition labels to help you figure it out (fruits and vegetables need no labels-eat lots!!! The more colorful your diet the better!)

Remember nutrition labels are based on a 2000 calorie day for an adult. Always check the number of servings (that 140 calorie smoothie isn't bad, but it turns out that is is 2.5 servings per bottle-yikes). Also, check out the ingredients list. If its longer than the last essay you wrote, regardless of the nutritional info you may want to pass on that item.

Here is a link to a site with more info on getting good information from the nutritional packaging label>>

Healthy Eating

Part of the appeal of this fundraiser was that it encourages and makes it easier to eat healthy. The concessions at sporting events tend to be lacking in nutritious options. It is important to remember that food is fuel, and to get the best performance on the mat, you need well. Instead of Nachos or a hot dog, you can bring a turkey sandwich, veggies and hummus, apples and peanut butter, bananas, yogurt and other foods that will help fuel you and not just fill you up. The last thing anyone wants is to feel weak because they didn't get enough nutrition. Healthy eating takes planning and commitment, so whether you use these products or not, please try to always make good choices when it comes to what you are eating and drinking.

Healthy food ideas of things to take to wrestling tournaments

Lots of the wrestlers will be participating in events this coming weekend, so here are some suggestions of foods to pack to help make sure they have the energy to do their best on the mat!

  • peanut butter & jelly sandwich (great for early in the day! Use jelly that is 100% fruit and whole grain bread.)

  • yogurt (Greek yogurt has more protein. Watch sugar & fat content.)

  • nuts

  • fruit (all are good!)

  • veggies & hummus (so many kinds of hummus now-yum! Use snow peas, carrots, celery, radishes, cucumbers...)

  • roasted chickpeas (lots of recipes on the internet-I like spicy ones.)

  • turkey sandwich (Whole grain bread, low sodium turkey or just cook an extra chicken breast to use. Add flavor-buffalo sauce, pesto, veggies, italian seasoning, etc. Or do a wrap!)

  • hard boiled eggs

  • string cheese

  • water

These are just a few suggestions. Remember to try to avoid highly processed foods, foods with lots of refined sugar and flour, etc. If it has no nutritional value, don't pack it!

Staying Hydrated

Despite all the the ads and the pretty colors, sports drinks are generally not the best choice for hydration.* Water is still your best option. Other options better than your favorite "ade", are chocolate milk (fairlife is the best choice for this), coconut water, or make your own- combine 3.5 cups of water, 1/4 cup orange juice, 1/4 cup maple syrup & 1/4 teaspoon salt. Or go with water, and if you are concerned about electrolytes, then eat a banana or a some raisins. Remember, sports drinks have added sugar, artificial flavors and artificial colors, none of which are good things. Also, avoid coffee & tea, both drinks act as diuretics. If you do decide to go for some "ade", try not to go overboard. No matter what you choice, be sure to stay hydrated!

*Harvard Health Publications Study,,