Ask a Dietitian

Before you leave for a day of skiing consider stuffing a few snack items into your pockets or a small backpack. Having foods and beverages to snack on through your morning ski can really improve your energy, strength and performance on the slopes. It will also help you last longer so you can stop for lunch after the lunch rush. If you go all morning without eating you will be starved by the time noon hits and you will likely make more unhealthy choices at the cafeteria.

Snacks for your backpack or pocket: (think portable, easy to eat with gloves, primarily carbohydrates and protein)

Trail mix (almonds, dried apricots, dates, cashews and Brazil nuts)
Granola bars with nuts and dried fruit (Vel or Nature Valley)
Dried fruit bars
Juice box
Box of raisins
Vega One or Protein Energy bar
Peanut Butter and Jam sandwich
Mandarin orange or apple slices
Yogurt Tube or drinkable yogurt

Lunch at the cafeteria:
This meal shouldn’t be too heavy as you still have an afternoon of skiing ahead of you.
A bowl of soup and sandwich is plenty. Chili or rice bowl with chicken would also be great. Don’t forget a fruit or veggie and something to drink, but hold off on the beer until after skiing or you may never make it back to the slopes.

After skiing, there are lots of healthy choices you can order at the local eatery or whip up at home. Here are a few things to keep in mind:
1. Hydrate! Water first.
2. Look for fruits and vegetables on the menu. Fruit and vegetables are a great source of potassium and carbohydrates which will need replacing after a day on the slopes. They are also great low calorie starters when you are hungry and will help fill you up before your main dish arrives.
3. Choose low fat. Avoid the items cooked in a big vat of oil, they just aren’t worth the calories. These would include chicken wings, chicken strips, fries (yes yam fries too), calamari, tempura and fish and chips.
4. Get some lean protein to help repair those muscles. Chicken, turkey, shrimp, salmon, nuts, eggs and beans are all great choices.
5. Look for whole grains such as whole wheat bread, buns, tortillas, pitas and brown rice. Carbs will help replenish those glycogen stores so you are ready to ski again tomorrow.
6. Order things to share. This is only a recovery snack, not dinner.

Items to buy at the grocery store and serve at home:

Nacho Platter- Use baked tortilla chips, sprinkle on grated cheddar and serve with 0% MF Greek yogurt, diced peppers, tomatoes, sliced black olives, pickled jalapeños and diced onion for added interest, flavor and veggies. Put out extra salsa and guacamole on the side for dipping those pieces that have less cheese.
Healthy Dips- Use Hummus or tatziki as a dip for cut up veggies.
Triple Layer Dip –Top it with extra salsa and diced tomatoes and serve it with cucumber as well as baked tortilla chips or try brown rice chips for a change.
Cucumber Rounds with smoked salmon cream cheese
Quesadillas – try papaya and brie with jalapeño peppers or blue cheese and pear. Serve with a salsa instead of sour cream and go easy on the cheese.
Prawns – Don’t forget the ever so simple prawn ring. Served with sea food sauce it is low calorie and tasty.
Fruit and Veggie plates – Buy these already cut up to save time after skiing.
Chicken Tenders- rather than chicken wings, buy frozen chicken tenders on skewers. Heat and serve with Franks Red Hot Wing Sauce.
Pizza- Make your own pizza on ready made whole grain crusts, add tomato sauce, ham, mushrooms and tomatoes. Easy cheese.
Submarine Sandwiches – Buy them from the deli ready-made and cut into smaller finger sandwiches to share.
Chili- Make a hearty chili to serve your guests rather than snacking on low quality chips and crackers. Use ground turkey or extra lean ground beef and add in roasted peppers and mushrooms for a nutritious punch. You can also do vegetarian chili and skip the meat. Add different beans for variety.

At the local eatery or pub:
Note: Order water before beer to quench your thirst and drink beer more slowly.
1. chicken quesadillas, easy cheese, with tomato salsa and no sour cream
2. Sushi (no tempura) and edemame
3. Flat bread with vegetables and lean protein
4. Veggies and hummus dip
5. Fruit smoothies
6. Fruit salad and a skim milk hot chocolate
7. Bowl of vegetable soup
8. Turkey club sandwich minus the bacon
9. Bowl of chili
10. Grilled salmon on a salad
11. Breakfast wrap (with egg and tomato)
12. Rice bowls with vegetables and chicken
13. Prawn or chicken satay
14. Tortilla chips and salsa rather than gooey nachos