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Nutrition Tips from AIS
Nestlé and the Australian Institute of Sport recognises that active kids need to eat well to do their best at both school and sport.
Here are some questions from everyday Australians who want to ensure their families eat well.
Q: My son is always starving after school. I can’t seem to fill him up. What are the best foods to feed him?
A: Adolescence is a time of growth and development so your son’s energy needs are very high, particularly if he is active. It can often seem impossible to keep up with the appetite of adolescents especially in the after-school period. Good ideas for after-school snacks include milkshakes and smoothies, breakfast cereal, sandwiches (fresh and toasted), baked beans or spaghetti on toast, leftover pasta or rice dishes, yogurt, fruit, crumpets and muffins. It is also important to encourage your son to eat well throughout the earlier portion of the day. Many adolescents miss breakfast and eat very little during the school day. They then make up for this lack of food by emptying the fridge after school. It is fine to snack after school but make sure your son does not neglect breakfast, lunch and snacks at school.
Q: It’s challenging to make sure my family has healthy choices - what should I look for in an evening meal?
A: When planning an evening meal, start with a carbohydrate base. This could be pasta, rice, noodles, couscous, bread or potato. Include a source of protein such as lean meat, skin-free poultry, fish, eggs, tofu, beans or lentils. Add a colourful mix of vegetables and/or fruit to provide vitamins and minerals. Greg Cox Sports Dietitian, AIS Department of Sports Nutrition The evening meal can be an opportunity to make up for a poor intake of particular nutrients. For example, if family members struggle with getting adequate calcium, make a pasta sauce or curry based on low fat evaporated milk. If iron absorption is a problem, combine lean red meat with vegetables rich in vitamin C. If your family members are reluctant vegetable eaters, hide grated carrot and zucchini in spaghetti bolognese or slice some raw vegetable sticks as appetisers. Serve a wide variety of foods and your family will receive all the nutrients they require.
Q: My kids are all very active and by the time we get them home after school activities, they are starving. How can I feed them quickly without sacrificing taste and nutrition?
A: There are a few strategies to use. The first is to plan ahead, keep the fridge and pantry well-stocked and master a few quick recipes such as stir-fries, risottos, pasta sauces and curries. Use time-saving products such as tinned tomatoes, minced herbs, bottled pasta sauce, flavour bases and frozen vegetables. Supplement these with fresh ingredients to create quick, tasty and nutritious meals. Another option is to double-up when cooking meals. A bolognese sauce can be turned into a lasagne, chilli con carne or canneloni for another night. A final option is to give the kids a quick snack to take the edge off their hunger - a bowl of soup, a milkshake, sandwich or muffin are good examples of easy, nutritious snack choices.
Q: I play netball at around 1.00pm on Saturdays. What and when should I eat before matches?
A: When playing at 1.00pm focus on having a nutrient-dense, carbohydrate-based breakfast. Recommended choices include cereal with fruit plus some toast, fruit and yogurt, spaghetti on toast or English muffins plus a milk smoothie. There are a number of possibilities. Michelle Minehan Sports Dietitian, AIS Department of Sports Nutrition Top up your carbohydrate levels with a snack about 11.30am. Try fruit, yogurt, cereal bars or a sandwich with spread. Remember to include some fluid with your meal and snack. Sports drink, water, cordial and juice are suitable choices before the game.
Q: I exercise twice a day - a combination of aerobics and running. I eat three good meals a day but find I am constantly tired. What can I eat to improve my energy levels?
A: There are a number of factors which contribute to fatigue and tiredness. The first thing is to consider your carbohydrate intake. An inadequate carbohydrate intake will contribute to fatigue. Most active people find it difficult to consume sufficient carbohydrate in three meals a day. You may need to increase your intake by adding snacks such as fruit, yogurt, flavoured milk, sandwiches or cereal bars between meals. Another thing to consider is the timing of your food intake. You will find you get more out of your workouts if you eat both before and after exercise. Aim to consume a meal or snack 1-3 hours before exercise and 30-60 minutes after exercise. Dehydration can also contribute to fatigue. Drink during your workouts and regularly throughout the day. Iron deficiency can also contribute to fatigue. Have your iron levels checked by a doctor. Another consideration is that you may be over-exercising. Your body needs time to recover after exercise. Perhaps you need to schedule one day off a week or vary your workouts between light and heavy sessions.
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