Download Dinner - Midlands Single System

Under 15 Junior Regional
Performance Centre
Nutrition for health and performance
England Hockey Vision of Nutrition
“To create elite hockey players with the ability to
make informed food choices to optimize health,
wellbeing and performance.”
OBJECTIVES FOR TODAY
• Understand the importance of
a healthy diet
• Understand how to make
better food choices, more of
the time
• Learn what foods to eat for
breakfast, lunch & dinner
• Understand how to make
good snack choices
WHY IS NUTRITION IMPORTANT?
• Improves strength, speed, stamina,
concentration & co-ordination
• Supports optimal body composition
• Optimizes recovery
• Supports a healthy immune system
• Influences the way you feel, think
and behave
TASK 1:
EATING FOR HEALTH AND WELLBEING
Get into small groups (4/5’s) and
make a list of your top 5 tips for
healthy eating.
Example:
Drink 2 litres of water a day to stay
hydrated.
TOP 5 GOLD RULES
1. Eat breakfast every morning
1. Eat 3 meals a day plus snacks
1. Eat 3 different vegetables and 2
different types of fruit each day
1. Eat 2-3 sources of dairy every day
1. Limit intake processed meats, pastry,
chocolate, crisps, cakes, sugar and
biscuits
BREAKFAST
• Most important meal of the day
• Proven to aid concentration & energy
levels throughout the day
How to make good choices:
• Include some protein (yoghurt, milk,
baked beans, peanut butter, bacon,
eggs, salmon, nuts)
• Add some carbs low in sugar (granary
bread, crumpets, oats, Weetabix,
muesli)
• Pack in the nutrients (fruit, dairy, protein)
Task 2: Lunch
why is Alex Danson’s lunch a good choice?
• Carbohydrate to refuel (bread,
berries, fruit smoothie)
• Protein to repair (nuts, cheese in
sandwich)
• Good fats to stay healthy (nuts)
• Fluid (smoothie) to rehydrate
Think about your lunch today could you make better choices?
DINNER
• Fill your plate with 1/3 protein,
1/3 carbohydrates & 1/3
vegetables or salad
• Discuss your dietary needs with
your family – particularly if your
parents do the cooking
Task 3: In pairs, come up with 3
meals that contain a good
source of carbohydrates, protein
and vegetables.
Snacks
• Vary your snacks throughout the
week
• Eat treat foods such as crisps,
biscuits & chocolate sparingly –
avoid eating them everyday
• Choose snacks containing
nutrients such as fruit, yoghurt,
homemade smoothie, milk, rice
cakes with peanut butter
IMPORTANT POINTS FROM TODAY
• Get into a good routine – eat breakfast, lunch and dinner every day
• Choose a breakfast containing some protein & carbohydrates
• Vary your lunch choices and include some protein, carbs, healthy fats
and plenty of vitamins and minerals
• At dinner, fill your plate with 1/3 protein, 1/3 carbohydrate, 1/3
vegetables or salad
• Discuss your nutritional needs with your parents and spend time in
the kitchen getting involved in preparing family meals