Nutrition – keeping it simple
The following nutrition points are extra important during this time when life looks a little different. Our bodies need fuel every day in order to function, to grow, to learn and to keep us moving.
This can be used as a simple checklist to evaluate your intake.
Regular eating – are you eating 5-6 occasions over the day?
Keeping a regular pattern of eating over the day helps us in many ways, including:
- Energy levels and concentration
- Appetite
- Mood
- Strong bones and muscles
This usually involves breakfast, morning snack, lunch, afternoon snack, dinner, possible evening/supper snack
Regular eating is fundamental even when on a break from training, or training load is less.
It becomes even more important with in season training loads, and extra consideration may be given to timing and amounts on order to meet needs for fuelling and recovery.
Adequate – are you eating enough at meals and snacks?
Eating enough over the day and over the week is important to keep our bodies strong and healthy.
Our bodies still require a lot of energy and nourishment even when training changes or decreases, especially when you are still growing and developing.
Variety – how is your variety of different food groups?
Eating from a variety of food groups helps to meet your needs for the many different vitamins and minerals that keep you healthy and happy.
It is ok if your usual variety looks a little different, depending on what’s available.
- Fruit – fresh, frozen or dried
- Meat/fish/chicken, legumes (canned or dried), canned tuna/salmon/sardines, eggs
- Dairy / alternatives – fresh or long life
- Grains / cereals – include some higher fibre varieties when possible
- Veg / salad – fresh, frozen, canned are all useful
- Fun foods – these have not been cancelled! All foods fit in a nutritious & sustainable eating pattern.
Enjoyment – are you enjoying your choices?
Food is meant to be enjoyable, pleasurable and satisfying. It is a privilege to be able to access and choose foods that we enjoy, as well as foods that keep us healthy.
It is normal if the balance gets shifted a little if we are stressed or unsettled when adjusting to changes. You are human!
Self-care – are you being kind to yourself?
Planning and preparing our meals and snacks, sharing food with family, and cooking at home are all wonderful ways we can take care of ourselves, and each other.
Seek help
If you are finding it difficult to adjust to the unplanned change to training and life, and this is having an impact on eating behaviour it is important to seek help from a sports dietitian
