4001 West 102nd Street • Bloomington, MN • 55437 • jaguargirlshockey.org • Bloomington Jefferson Jaguars Girls Hockey

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Health and Fitness



Kyle Pelzer – Certifed Athletic Trainer

Office Phone: 952-806-7772

Email: kylepelzer@tcomn.com



To be sure your body is running as efficiently as possible, here is some nutrition information, prepared by Jefferson Athletic Trainers to help you select good choices for meals. NOTE: The sample meals and snacks are just suggestions. The main idea is to eat healthy, so you keep your energy level up!


Breakfast Choices

• Whole wheat bagel w/ peanut butter

• Yogurt w/ granola

• Egg white omelet with turkey or ham and cheese (can mix in fresh veggies)

• Fruit smoothie with protein powder

• Whole wheat toast

• Cereal (avoid those high in sugar)

•Fruit (bananas can help with muscle cramps)


Lunch Choices

• Meat sandwich on multi-grain or whole wheat bread

• Chicken breast

• Fruit

• Tuna

• Pita or wrap filled with meat, cheese, fresh veggies, or really anything fresh

• Cold pasta noodles with fresh veggies, chicken breast, tuna or crab (go light on the dressing)

• String cheese

• Fresh salad (add favorite toppings)

• Peanut butter sandwich


Dinner Choices

• Pasta with marinara sauce

• Chicken breast (preferably grilled)

• Kabobs

• Fresh fruit and veggies

• Salads

• Steak

•Baked potato

• Seafood (shrimp, crab, lobster, tuna)

• Brown rice (can add veggies or meat)

• Tacos

• Black beans

• Turkey burger

Snack Choices

• Yogurt

• Fruit & Veggies

• Nuts

• Dried fruit

• Granola bar

• Fruit smoothie

•Chocolate milk

• Applesauce

• String cheese

• Banana w/ peanut butter

• Protein shake

•Reduced fat popcorn

•Hard boiled eggs

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