In planning our menu, you need to consider a few things:
Nut Aware Policy
Here's the school's nut aware policy.
"Allen-Stevenson is committed to providing a safe environment for all members of its community. As the result of a growing number of students with potentially life-threatening nut allergies, Allen-Stevenson is a nut-aware School. Therefore:
"Allen-Stevenson does not knowingly serve or use any nut products in our Dining Room. We have eliminated the use of peanut butter (and replaced it with Sun Butter). NO ONE (students, faculty, parents, caregivers, or guests) is allowed to bring any nuts or nut products into the School building or to any School events."
Nutrition
Because you're going to be doing a lot of physical activity on the trip, it's important that you get the right nutrition. Here are some guidelines for food choices:
Goals of nutrition before exercise:
-Optimal fuel blend: Nutrition during prolonged exercise requires the proper mix and timing of fluids, carbohydrate, and electrolytes. Too little fluid or too much carbohydrate can result in cramping and other intestinal problems
-Adequate fluids to replace sweat losses: Prevent excessive fluid loss
(>2% body weight lost as fluid). Dehydration can cause fatigue and impair performance. Knowing your sweat rate will help you determine the right amount of fluid to drink
Pre-performance foods and fluids:
3-4 Hours Before a Performance
--Peanut butter & honey on toast + instant breakfast drink
--Fruit and yogurt smoothie + low-fat granola
--Oatmeal with brown sugar and almonds + skim milk + banana
--Lean hamburger on bun with lettuce & tomato + side salad + yogurt-fruit parfait
--Turkey and Swiss sandwich + fruit + sports drink
--Low-fat tuna melt sandwich + fruit cup + fat-free yogurt 30-60 Minutes Before a Performance
--Sports drink or water
--Sports gel, sport beans or gummies, sports bar ? Piece of fruit or jam sandwich
During exercise foods and fluids:
--Sports drinks that contain carbohydrate and electrolytes, while avoiding ingredients that may slow digestion.
--Easily digested carbohydrate-rich foods during endurance events, for example: banana, bread or roll with jam or honey, sports foods (gels, gummy chews), or bite-sized pieces of low-fat granola or sports bars.
--Fluids consumed with carbohydrate gels or carbohydrate-rich foods to speed fuel transport to muscles.
The goal of nutrition recovery include:
--Replace muscle fuel (carbohydrate) utilized while performing
--Provide protein to aid in repair of damaged muscle tissue and to stimulate the development of new tissue
--Begin nutrition recover with a snack or meal within 15 to 60 minutes following a performance
--Restore fluids and electrolytes (sodium and potassium) lost during sweat
Recovery snack ideas:
--Smoothies made with yogurt and frozen berries
--Sports drink (carbohydrate, electrolyte, fluid), sports bar (carbohydrate, protein)
--Graham crackers with peanut butter + low fat chocolate milk + banana
Recovery meal ideas:
--Whole wheat pita sandwich with turkey and veggies + pretzels + low fat milk
--Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortillas
--Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice
Travel pack ideas:
--Trail mix, with dried fruit and seeds
--Fresh fruit, sliced vegetables
--Bagel with nut butter (peanut, cashew, almond), dry ready-to-eat cereals, and sports bars
--String cheese, yogurt
--Hydrated beverages such as water, sports water, sports drink, 100% fruit juice
Goals for performance hydration:
--Begin exercise well-hydrated and hydrate within the hour before practice and games
--Minimize fluid loss during exercise and avoid excessive dehydration. Dehydration negatively affects performance, causes early fatigue, electrolyte imbalance, and may alter attention and decision-making on the filed
--After exercise replace fluid losses as soon as possible
Strategies to help you stay hydrated on and off the filed:
--Drink according to thirst during the day and include fluids with meals
--Drink 8 to 20 ounces of fluid or 1 to 3 cups (water or sports drink) an hour before exercise
--Continue drinking during exercise, up to 16 to 24 ounces or 2 to 3 cups of fluid per hour (4 to 6 ounces every 15 minutes)
--Track your weight loss by weighing yourself before and after exercise. Drink 16 to 24 ounces of fluid for every pound lost during sweat
--USE WATER TO HYDRATE IF EXERCISE IS UNDER AN HOUR; CONSIDER A SPORTS DRINK TO REPLACE FLUID AND ELECTROLYTE LOST IN SWEAT IF EXERCISE IS OVER AN HOUR OR IF YOU ARE A SALTY SWEATER.
Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization. For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics (CSSD) by accessing ?Find a SCAN Dietitian? atwww.scandpg.org|800.249.2875.2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN)
Table of Contents
Considerations
In planning our menu, you need to consider a few things:Nut Aware Policy
Here's the school's nut aware policy."Allen-Stevenson is committed to providing a safe environment for all members of its community. As the result of a growing number of students with potentially life-threatening nut allergies, Allen-Stevenson is a nut-aware School. Therefore:
"Allen-Stevenson does not knowingly serve or use any nut products in our Dining Room. We have eliminated the use of peanut butter (and replaced it with Sun Butter). NO ONE (students, faculty, parents, caregivers, or guests) is allowed to bring any nuts or nut products into the School building or to any School events."
Nutrition
Because you're going to be doing a lot of physical activity on the trip, it's important that you get the right nutrition. Here are some guidelines for food choices:Also
-Optimal fuel blend: Nutrition during prolonged exercise requires the proper mix and timing of fluids, carbohydrate, and electrolytes. Too little fluid or too much carbohydrate can result in cramping and other intestinal problems
-Adequate fluids to replace sweat losses: Prevent excessive fluid loss
(>2% body weight lost as fluid). Dehydration can cause fatigue and impair performance. Knowing your sweat rate will help you determine the right amount of fluid to drink
Pre-performance foods and fluids:
30-60 Minutes Before a Performance
--Sports drink or water
--Sports gel, sport beans or gummies, sports bar ? Piece of fruit or jam sandwich
During exercise foods and fluids:
--Sports drinks that contain carbohydrate and electrolytes, while avoiding ingredients that may slow digestion.
The goal of nutrition recovery include:
--Replace muscle fuel (carbohydrate) utilized while performing
--Provide protein to aid in repair of damaged muscle tissue and to stimulate the development of new tissue
--Begin nutrition recover with a snack or meal within 15 to 60 minutes following a performance
--Restore fluids and electrolytes (sodium and potassium) lost during sweat
Recovery snack ideas:
--Smoothies made with yogurt and frozen berries
--Sports drink (carbohydrate, electrolyte, fluid), sports bar (carbohydrate, protein)
--Graham crackers with peanut butter + low fat chocolate milk + banana
Recovery meal ideas:
--Whole wheat pita sandwich with turkey and veggies + pretzels + low fat milk
--Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortillas
--Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice
Travel pack ideas:
--Trail mix, with dried fruit and seeds
--Fresh fruit, sliced vegetables
--Bagel with nut butter (peanut, cashew, almond), dry ready-to-eat cereals, and sports bars
--String cheese, yogurt
--Hydrated beverages such as water, sports water, sports drink, 100% fruit juice
Goals for performance hydration:
--Begin exercise well-hydrated and hydrate within the hour before practice and games
--Minimize fluid loss during exercise and avoid excessive dehydration. Dehydration negatively affects performance, causes early fatigue, electrolyte imbalance, and may alter attention and decision-making on the filed
--After exercise replace fluid losses as soon as possible
Strategies to help you stay hydrated on and off the filed:
--Drink according to thirst during the day and include fluids with meals
--Drink 8 to 20 ounces of fluid or 1 to 3 cups (water or sports drink) an hour before exercise
--Continue drinking during exercise, up to 16 to 24 ounces or 2 to 3 cups of fluid per hour (4 to 6 ounces every 15 minutes)
--Track your weight loss by weighing yourself before and after exercise. Drink 16 to 24 ounces of fluid for every pound lost during sweat
--USE WATER TO HYDRATE IF EXERCISE IS UNDER AN HOUR; CONSIDER A SPORTS DRINK TO REPLACE FLUID AND ELECTROLYTE LOST IN SWEAT IF EXERCISE IS OVER AN HOUR OR IF YOU ARE A SALTY SWEATER.
Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization. For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics (CSSD) by accessing ?Find a SCAN Dietitian? atwww.scandpg.org|800.249.2875. 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN)
Camping Cooking
Camping RecipesFood Storage
i.e., Don't Throw a Party in the Leanto