Nancy Clark, best-selling author and expert on exercise and sports nutrition, has worked with members of the Boston Celtics, Boston Red Sox and numerous Olympians. Here she provides 14 food tips every athlete can use.

Interview By Chad Zimmerman

Nancy Clark, best-selling author and expert on exercise and sports nutrition, has worked with members of the Boston Celtics, Boston Red Sox and numerous Olympians. Here she provides 14 food tips every athlete can use. 

General Rules

1. Good vs. Bad
Proper diets aren’t about good or bad foods, but instead foods that should be eaten more or less often. Balance, moderation and proper portioning are key. For example, something healthy like an orange should be eaten often. But a diet that consists of oranges alone is bad. Conversely, sausage isn’t healthy and should be eaten sparingly, but you don’t have to avoid it entirely.

2. Saturated Fat
Foods high in saturated fats are not only super fattening, they do nothing to improve athletic performance. Eat such foods sparingly.

3. Vegetables and Fruits
None are bad and all are healthy. However, some have more nutritional value than others. One orange has all the Vitamin C you need for the day, but it takes a full cup of grapes to get the same value.

4. Cravings
Avoid junk food cravings by eating a sizable breakfast and lunch. A healthy portion of both prevents you from getting ravenously hungry. Waiting until your stomach growls will lead you to reach for apple pie before apples.

5. Breakfast
Getting plenty of calories from the right foods, starting with breakfast, can enhance your athletic performance. This meal should have 700 to 800 calories. A sample breakfast includes a bowl of cereal, banana, a few slices of toast with peanut butter, and juice.

What About Carbs?

6. Carbs
The carb-free craze is 100 percent inappropriate for an athlete. Carb-based foods fuel your muscles and aren’t fattening.

7. Breads
A general rule: the darker the bread, the better it is for you. These breads are less refined and retain more nutrients, particularly fiber. But don’t turn your back on white breads; they are fortified with folic acid and iron. Eat both types to reap the most benefits.

8. Pasta
Spaghetti with tomato sauce is a nutrient- and carb-rich meal fit for an athlete. But a dish like fettuccine Alfredo is creamy, cheesy, high in fat and not recommended. Lasagna that is light in cheese and fatty meats can be a great alternative for a sports diet. Just make sure it’s not loaded with ricotta and sausage, which turns the meal from high carb to high fat.

But, Can I Eat…?

9. Bacon
Bacon should never be your first choice of breakfast food. It does little more than fill your stomach and clog your arteries. But if you’re still craving bacon, try eating it once a week. Just make sure you blot the grease off your strips before digging in.

10. Hamburger
There’s nothing wrong with eating a hamburger. Red meat isn’t the enemy; it’s the fat in it. When at home, make hamburgers with extra lean meat. At a restaurant, order two buns. Squish the burger with the first bun to soak up excess grease. Then, replace the grease-soaked bun with the second one and eat away.

11. Ice Cream
Have a killer sweet tooth? Being a bargain shopper can help you out. Cheaper ice cream is usually made with less cream than its gourmet counterparts. Although it’s not quite as tasty, it has less fat.

12. Fried Chicken
Because fat doesn’t absorb into the chicken, the fried breading and skin are the only things that make this food bad. Removing the fried outers turns this fatty food into a healthy treat.

13. Pizza
This fan fave is a great choice when topped with veggies like tomatoes, mushrooms, peppers and broccoli— instead of pepperoni, sausage and extra cheese. Pay attention to the crust, too. Deep-dish style pizza crusts are loaded with grease. Hand-tossed pizza is a healthy alternative.

14. Peanut Butter
Peanut butter is loaded with healthy fats. It’s high in calories, which provide the energy you need, and it’s protein-rich, which helps your body rebuild broken down muscles. PB and J is an easy-to-make, convenient snack you can use to fuel your body during the day.