Golden Food Options

The Golden Food Options are designed for athletes and active individuals who want to maximize their performance through a healthy balanced diet.

Food Groups:

Carbohydrate: 45-65%

Protein:  10-25%

Fat:  25-30%

Vitamins: found in food options

Minerals: found in food options

Gold Option 1:

Breakfast:

A. Protein Shake:  Strawberry + banana + Orange Juice + tofu + flaxseed grounded

B. 1 glass of Orange juice, Oat meal w/  soy milk and flaxseed grounded   + fruit

C. 1 glass of Orange juice, 1 egg boiled or poached, 2 toasts w/Jam, a glass of milk  or soy  +  1 fruit

Snack:   Granola bar, 1 fruit (orange or apple or a small cookie)

Lunch:

A. Turkey Sandwich + Cup of Lentil Soup + broccoli + yogurt (soy yogurt)

  Carbohydrate:  Whole wheat bread

  Protein: Turkey, chicken, meat, Tofu,

  Fat: Cheese + yogurt

  Vitamins: Tomato and lettuce

  Minerals: Lentil and Broccoli

Snack:   Granola bar, 1 bowl of fruit

Dinner:

Salad + Rice + chicken + Sweet potato + broccoli + Ice cream

Carbohydrate: Pasta Or Rice Or  sweep potato Or  yams,

Protein:  chicken, meet, Soy Milk, Tofu,

Fat: Chicken, meat, Soy, Tofu, Ice Cream (Small portion)

Vitamins and Minerals:  Sweet Potato and Broccoli Or cauliflower

Gold Option 2:

Breakfast:

A. Cantaloupe, 1 egg boiled or poached, 2 toasts w/Jam, a glass of milk  or soy  milk+1 fruit

B. 1/2 glass of Orange juice, Bowl of Cereal  milk  or soy milk + fruit

Snack:   Granola bar, 1 fruit (orange or apple) (or a small cookie)

Lunch:

A. Turkey Sandwich + Cup of Lentil Soup + broccoli + yogurt (soil yogurt)

Carbohydrate:  Whole wheat bread

Protein: Turkey, chicken, meet, Soy, Tofu,

Fat: Cheese + yogurt

Vitamins and Minerals:  Tomato, lettuce Lentil and Broccoli

B. Bagel with egg + Cup of Lentil Soup + broccoli + yogurt (soy yogurt)

Snack:   Granola bar, 1 fruit (orange or apple)

Dinner:

Carbohydrate: Pasta Or Rice Or  sweep potato Or  yams,

Protein:  Chicken, meet, Soy Tofu,

Fat: Chicken

Vitamins: Sweet Potato

Minerals: Sweet Potatoes and Broccoli Or cauliflower

Created By: Joaquim Cruz, Reviewed by: Peter S. Gottwald, Jr.