On Monday night, I had the pleasure of attending Athletic Foodie at the Whole Foods Market Culinary Center. Led by Garrett Weber-Gale, 2008 Olympic Swimmer and UT graduate, the demonstration focused on healthy food for the high-level athlete. On the menu was shrimp bisque with fingerling potatoes and corn, kale and roasted brussel sprouts salad with citrus vinaigrette and candied walnut pieces, lamb chops in a fig balsamic reduction sauce, and grapefruit confit with a chocolate drizzle (yes, it was all as tasty as it reads). Aside from hearing about Garret’s incredible journey, both in swimming and in food, his knowledge of an athlete’s diet – from a high-level athlete himself – provided great insight.

 

A couple of foodie facts that I learned from Mr. Weber-Gale:
•    the smaller the potato, the higher the nutrition value
•    sweet potatoes however, are GOLD
•    opening pomegranates underwater keeps your hands, counter, and clothes clean
•    kale is a superfood
•    he eats five meals a day and snacks constantly

 

As we watched Garret prepare the evening’s menu, he told us stories about his competitions, travels, and answered any other questions we threw at him. The one that stuck with me the most was his “on the road” diet. Growing up with a traveling athlete, myself, I hear about the golden beacon of Subway or Freebirds and dinner at Chili’s; and while those options sound less than ideal, I understand the restraints – I’ve been on many a road trip through Texas. Garret explained that when he traveled to qualify for the Olympics, his prepared a few days worth of meals – like he would eat at home – wrapped them in foil, and packed them along for the trip…and I quote, “you eat well at home, but then, you’re out of town for the biggest meet of your life and you eat at Applebee’s? Seriously?”

 

 

Over the holiday break, Carol and I sat down to discuss the lunch menu for the upcoming semester. Like last year, high-nutrient meals are the goal. Last semester had some experimental moments and was, overall, a grand learning experience of exactly for whom I was cooking. Even though I collected pallet surveys at the beginning of the year from each of the students, sometimes a meal I thought would be a hit - based on survey answers - was not as popular as expected. (So we strike that one off the list...) Other times, dishes were exceedingly more popular than assumed - to the point of almost running out. (Make that one every week!) The consensus for this semester was to build upon last year: take what we know, modify it, add to it, perfect it. Combined with Monday night’s demonstration, and continuous study, I am excited and inspired to create healthy, whole dishes for strong, healthy athletes. 



 

Lunches will vary from week to week - all rooting in a high protein/calorie/fat/carb, well-rounded, athletic diet. They will continue to vary in region and familiarity  - from burgers on the grill to stir-fry to couscous salad and sausage; and all will include a lean protein, vegetable, and starch. It is my goal to provide not only tasty meals, but also filling meals that will last the students through their afternoons; in addition to introducing them to knew flavors and expanding their pallet (expanding, not forcing).



 

As we all know, food = energy; thus, the more active we are, the more energy/food we need. For example, a 5'2", 110lbs, 22 year old female who is moderately active should consume an estimated 1750 calories per day. However, a 5'6" 125lbs, 17 year old male who is very active should consume an estimated 4000+calories per day -- that's more than double the amount. Just as Garret pointed out, he eats five meals each day – not including between meal snacks. Another important point – this being an Athletic Foodie demonstration – Garret explained, “when you eat a cleaner diet, your energy levels are more even throughout the day…”

 

While it is extremely important to be aware of what we are putting in our bodies, it is equally important to pay attention to how much we are eating. With the level of energy most of the students are expelling each day, I want to make sure their recovery options at school are not just high in calories, but high in nutritional calories -- solid fats, carbohydrates, and proteins alike. At the same time, I want to ensure that our less physically active students can find nutritious options in the same items but in smaller portions.



 

 

Below are a few popular meals that will be repeated throughout the semester and their approximated nutrition facts (based on standard serving portions).



 

90% beef burger on honey wheat bun (6oz):


30gTotal Fat


30gCarbohydrates


50gProtein


 

Grilled chicken with baked potatoes and vegetables (6oz):


11gTotal Fat


35gCarbohydrates


30gProtein

 

Baked tortellini with vegetables and ground beef marinara (about 2cups) & salad:


18gTotal Fat


48gCarbohydrates


40gProtein

 

Turkey, Bacon & Provolone Sandwiches:


25gTotal Fat


15gCarbohydrates


45gProtein

 

For reference, each week’s lunch menu will be available on TeacherEase. If you do not want what is being offered that day, you are welcome to bring an alternative. I would also like to hear what about the meal you don’t like (i.e. “we’re having pizza, I’m allergic to cheese” – good to know; “I don’t eat lettuce” – learn to like it). Honest feedback is the quickest way for me to provide tasty food for everyone!

 

Cheers!  Hannah