2020 QUARANTINE
NUTR1TION GUIDEBOOK
B R O K E N A R R O W AT H L E T I C S
Online Grocery Shopping
Virtually every grocery store is now offering online grocery shopping and curbside pick up. Just download the app for your favorite store, select your groceries and store employees will do the shopping for you and bring groceries to your car while you practice social distancing.
Top 5 Protein Sources 1) ) Lean Red Meat (top round & sirloin steak, lean ground beef)
2) White Meat (Chicken, Turkey, Pork)
3) Eggs & Egg Whites
4) Fish
5) Low fat dairy products (yogurt, cottage cheese, etc.)
3
Meat/ Eggs (Walmart Grocery App)
High levels of protein, iron, vitamin B12 for muscle and tissue repair.
Seafood (Walmart Grocery App)
Protein, Omega-3 fatty acids, iron, zinc, magnesium and potassium.
Lean Dairy (Walmart Grocery App)
High levels of calcium, protein, vitamin D and riboflavin.
Fruits and Vegetables (Sprouts App)
Blueberries, strawberries, grapes, bananas, mangoes, and apples.
Fruits and Vegetables (Sprouts App)
Spinach, bell pepper, green beans, broccoli, Brussel sprouts, Asparagus.
Top 5 Carbohydrate Sources 1) Brown/ White Rice
2) Beans (Pinto, black, kidney, etc.)
3) Sweet Potatoes
4) Whole Grains (Oatmeal, Bread & Cereal)
5) Fruits and Vegetables
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Performance Carbohydrates (Sam's Club App)
Carbohydrates for energy, fiber, calcium and vitamins C, E, and B.
Performance Carbohydrates (Sam's Club App)
High levels of fiber, vitamins and minerals and antioxidants.
Top 5 Fat Sources 1) Nuts (Pecans, almonds, walnuts, peanut butter)
2) Avocado
3) Fish
4) Eggs
5) Olive Oil
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Avocados/ Healthy Oils (Reasors Grocery App)
Vitamins C, E, K, B6, folate and magnesium.
Raw Nuts/ Nut Butter (Reasors Grocery App)
Omega-6 and Omega-3 fatty acids, fiber and protein.
Contact • Email: chellett@baschools.org • Twitter: @bastrength • Any questions on grocery lists, food allergies or sensitivities, or meal preparation, please reach out to me
“Our food should be our medicine and our medicine should be our food”