Sandwiches, rolls, wraps and hamburgers
As you know, these are very popular foods with athletes. And rightly so.
They provide carbohydrate for muscle energy, along with protein, vitamins
and minerals. Many fillings can be found in the Star ChoiceTM
• As part of the filling, put in plenty of salads
like lettuce, carrot, tomato,
cucumber, beetroot, red onion, capsicum, bean
or alfalfa sprouts.
• If you are putting in a protein filling, then try
skin free chicken, lean ham, roast
beef or tuna. Avoid high fat meats such
as salami and polony.
For the hamburgers, select a Star ChoiceTM
registered burger patty or sausage
from the Buyer’s Guide, as these products are lower in kilojoules, saturated
and sodium than most ‘regular’ products.
• To help keep the fat content low, use a reduced
fat cheddar cheese.
• Offer a variety of bread types including high
fibre white bread, multigrain
and wholemeal bread, pita pockets and
Lebanese bread. There are wholemeal
and high fibre varieties available for
hamburger buns and hot dog rolls. We aren’t suggesting you offer them all,
although you should aim for a minimum of
2 or 3 types of bread (e.g. wholemeal and multigrain).
• Use a non-stick grill or non-stick pan when you
are cooking burger patties
and sausages. If oil needs to be used, choose
polyunsaturated oils (e.g. sunflower) or monounsaturated oils (e.g. olive,
canola, peanut). A drip tray will allow excess fat to drip away from the
These are another favourite, especially during the colder months. They
are a very valuable source of carbohydrate and protein. They are a great
alternative to regular sandwiches and are a winner for breakfast after early
• Use a non-stick grill or sandwich press so that
only a minimal amount of poly-
unsaturated or monounsaturated margarine spread
or spray will need to be used.
Filling options can include:
• Lean ham
• Skin free chicken
• Grated or sliced reduced fat cheese
• Sliced tomato
• Pineapple rings or banana
• Egg — hard boiled or cooked on a non stick surface
• Baked beans — reduced salt
• Canned spaghetti — reduced salt
• Canned fish in spring water such as tuna, salmon
The best snacks are low in fat and high in complex
carbohydrates. You could try:
• Fresh, frozen and canned fruit
• Fresh vegies such as carrot, celery and capsicum sticks
with low fat dips,
reduced fat cheese or light cream cheese spread
• Reduced fat flavoured yoghurt
• Rice or corn cakes with low fat spread
• Crumpets, English muffins or fruit toast
• Air popped popcorn
• Scones, pikelets or fruit muffins using recipes from the
cookbook (see the Resources section).
• Water is the best option, especially for young athletes
• 100% fruit juice with no added sugar
• Flavoured milks in all sizes (200-300mL size is more
suited to junior sport)
• Healthy fruit smoothies — use a blender or milkshake
maker to make fruit
smoothies using reduced fat milk, reduced fat yoghurt and fresh, canned or
• For the parents and spectators, offer tea and coffee
using reduced fat milk.
Reduced fat milk (e.g. Hilo milk) is usually acceptable to everyone. You
also offer herbal or non-caffeinated teas
Keeping healthy choices safe choices
Not only is it important to offer nutritionally
healthy food and drinks, but it is also important to handle food safely.
Please refer to FoodSafe®
for more information.