Making Good Choices when Eating Out for the Female Athlete

Making Good Choices when Eating Out for the Female Athlete

Emily R Pappas, M.S.

Going out to eat is great, but as an athlete in training, you want to make choices based on what’s best for your body. Food is fuel, and what you put in the tank matters. You work hard in the gym and on the field, so don’t sabotage your efforts when you eat out.


Start Strong

When we look at a menu, the first decision we make is on our main course. Pick a protein that will best fuel your body. If you are looking at beef options, look for cuts with “loin” in their name—tenderloin, pork loin, and so on. Chuck, rib, or rump roasts are good options, as are pork chops, flank steak, skirt steaks, T-bones, and porterhouse cuts. For chicken, choose skinless, white meat. Fish is an all-around good pick, just stay away from fried fish.

Supporting Sides

For side dishes, look for steamed rice or vegetables. Green beans, broccoli, and asparagus are especially good options. Baked potatoes are also good, as are carrots and cottage cheese. Steer clear of vegetables that have a lot of oil or sauce on them. Steamed or grilled is best.

Quick Keys to Success

Want some keywords to look for on the menu? Try these:

Baked Broiled Boiled Fat-Free
Fresh Garden Fresh Grilled Light
Marinated Poached Red Sauce Reduced
Roasted Seasoned Steamed Vegetarian

Eating out is fun, but sometimes it’s easy to fall into bad habits. By following these quick tips, you can get the most out of any dining experience, which helps you get the most out of your training.