Under 15 Junior Regional Performance Centre Nutrition for health and performance

“To create elite hockey players with the ability to make informed food choices to optimize health, wellbeing and performance.” England Hockey Vision of Nutrition

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