TOP QUICK SERVICE RESTAURANT CHOICES FOR SWIMMERS

CHRIS ROSENBLOOM, PHD, RD, CSSD

Last year I posted information on healthy choices at fast food restaurants. While many think healthy eating and dining out are not compatible, there are more healthy options than ever before at restaurants.

Many of you wrote to me and wanted more healthy options at several quick service restaurants. The top restaurants you asked about were: Olive Garden, Chipotle, Panda Express and Panera Bread.

To be sure, there are many high calorie, high fat and high sodium choices at all of these restaurants.

Another challenge is the “all you can eat” options, so portion sizes are important.

To stay updated on the healthy choices, don’t forget that most quick service restaurants have informative websites with posted menus that highlight the better-for-you choices. The choices highlighted below meet the needs of active swimmers: quality carbs and protein, and rich in vitamins and minerals. Beverage choice? Water, of course!

1. Olive Garden: If you are in the mood for an appetizer, try the stuffed mushrooms or Portobello & goat cheese flatbread. For those breadsticks, dip in marinara instead of Alfredo sauce. There many healthy entrees, including garlic rosemary chicken, Venetian apricot chicken, herb-grilled salmon, linguine ala marinara (add grilled chicken or shrimp to boost the protein), lasagna classico, spaghetti with meat sauce, or cheese ravioli with marinara. All of these dishes provide protein and carbs to refuel a swimmer without blowing an entire day (or days) worth of calories. For more on nutrition of all menu items check out their website.
2. Chipotle: They tout that they serve “food with integrity,” but it can still be high in fat and calories depending on the choices you make. Stick to fresh tomato, roasted chili-corn, and red or green tomatillo chili salsa for chips or entrees to add a vitamin-mineral-rich topping. Try a burrito bowl with chicken or steak and add black or pinto beans along with fajita veggies for a hearty meal. If you like tacos, pick the crispy or soft corn tortillas. Have fun with their nutrition calculator.
3. Panda Express: Quick, delicious and fast Chinese food is possible by choosing from the “Wok Smart” menu. Hot and sour soup, Golden Treasure shrimp, broccoli beef, Kobari beef, black pepper chicken, mushroom chicken, and string bean chicken are all good choices. Opt for steamed or brown rice instead of fried rice. For more info go to their website.
4. Panera Bread: What swimmer doesn’t want power? Panera has a whole “power” line from breakfast sandwiches (like “Power breakfast egg bowl with steak”) to lunch and dinner items. Power steak lettuce wraps and Mediterranean roasted turkey are nice additions to other healthy choices on their menu. All of the nutrition information can be found here.

Chris Rosenbloom is a professor emerita of nutrition at Georgia State University and provides sports nutrition consulting services to athletes of all ages. She is the editor-in-chief of the Academy of Nutrition and Dietetics Sports Nutrition Manual, 5th edition and editor-in-chief of an online Sports Nutrition Care Manual for health care professionals. She welcomes questions from swimmers, parents and coaches. Email her at chrisrosenbloom@gmail.com.

FOOD-ALLERGIC SWIMMERS: WHAT’S THE BEST WAY TO MANAGE THEM?

BY JILL CASTLE, MS, RDN

Will was an 8-year-old swimmer and new to the sport. His mom was excited to have him experience the joys of being on a team and benefit from the rigor and structure that swimming provided. However, she was alarmed at Will’s first swim meet when she saw an abundance of food circulating throughout the stands, the bleachers and on deck. Will was highly allergic to peanuts, tree nuts and milk. To see peanut butter cups, candy with unknown ingredients, and hot dogs made her very nervous and fearful of an allergic reaction.

What’s the risk to swimmers with food allergies?

There’s no doubt the risk for an allergic reaction exists for food-allergic swimmers, but mostly the risk occurs outside the pool, such as around the concession stand where cross-contamination to other allergens can occur, or in the bleachers where swimmers are more likely to share food or touch each other. For example, when a swimmer shares a milk-based beverage with another swimmer who is allergic to milk, a reaction may occur.

In terms of allergens being passed in the pool, I consulted Dr. Scott Sicherer, a food allergy expert, Professor of Pediatrics and researcher at the Jaffe Food Allergy Institute at Mount Sinai in New York and author of Food Allergies: A Complete Guide to Eating When Your Life Depends on It (Johns Hopkins Press). “The dilution factor in the pool should reduce any significant risks,” said Dr. Sicherer. “So, in general, I do not advise typical food-allergic patients to avoid swimming.”

With an average of 5% of all American children having a food allergy, consideration must be given to those who may experience a food allergy reaction, in any public situation. If there are food-allergic swimmers on the team, greater awareness of allergens and safe food practices, including not sharing food or beverages, washing hands after eating, putting food away when done eating (trash can or re-wrapping), and keeping concession stand surfaces clean should be observed.

Then there’s the question of what can food-allergic swimmers eat for snacks?

The answer to this question will vary based on the food allergy. There are eight common food allergens representing most food allergies seen in children and adults. They are: milk, soy, egg, peanut, tree nuts, wheat, fish and shellfish. Swimmers allergic to any one of these, or multiple allergens, must avoid them, whether they occur overtly in foods (nuts in trail mix) or are included in the production of foods (milk ingredients in a cereal bar).

Avoidance isn’t easy, and being a master at reading food labels helps deter accidental ingestion. For resources detailing each of the eight allergens, where they are found, and their common ingredient names, go to www.foodallergy.org or www.foodallergies.about.com. 

Here are some allergen-free ideas for providing food allergic swimmers with nutrient-rich snacks and meals:

• Make milk- and soy-free smoothies or milkshakes with a base of coconut milk or hemp milk, coconut yogurt, frozen fruit and 100% fruit juice. 
• Instead of peanut or other nut butters, use Sunbutter (made from sunflower seeds) or WOW butter (made from soy beans). 
• Many wheat-free (also available as gluten-free) products are available on the market as well as wheat-free flour mixes. Bob’s Red Mill has a variety of flour substitutes and mixes available. 
• In recipes, substitute 1 cup of water or 100% juice for milk. Try other milk substitutes (rice, soy, hemp, coconut, nut, or oat milks) in recipes for milk-free baking and cooking. 
• For each egg, substitute 1 ½ Tablespoon of water, 1 ½ tablespoon of oil and 1 teaspoon of baking powder. Multiply this substitution mix for up to 3 eggs. 
• Maximize every bite—make it nutritious, delicious, calorie-dense and allergen-free. 
• Offer meals and snacks every 3 to 4 hours to assure a continual supply of fuel for the athlete.
• When operating the concession stand or banquet room, label allergen-free foods if possible.

Jill Castle, MS, RDN is a childhood nutrition expert and co-author of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School. She is the creator of Just The Right Byte, a childhood nutrition blog. She lives with her husband and four children in New Canaan, CT. Questions? Contact her at Jill@JillCastle.com.

Posted from USASwimming.org