Nutrition
Item Of The Day
Click HERE to view the recipe of the week, which this week features Cottage Pie
FOOD PORTIONS & FOOD GROUP GUIDE
Each day try to include the number of portions indicated from each food group. This will ensure that your diet contains adequate amounts of carbohydrate , protein, vitamins & minerals whilst restricting fat to a healthy level.
STARCHY FOODS
PROVIDE CARBOHYDRATE
(B vitamins & protein)
Include 9 - 12 portions daily
Example of a portion:
- 1 slice of wholemeal bread/toast/pitta bread
- 1 bread bun/muffin/bagel/scone
- 1 small cup cereal/1 weetabix/1 shredded wheat/1 bowl porridge
- 3 tablespoons of cooked rice/wholemeal pasta/noodles/double for 2 portions
- 1 potato
MEAT OR ALTERNATIVES
PROVIDE PROTEIN
(zinc, iron, magnesium etc)
Include 3 - 4 portions daily
Example of a portion:
- 75g (3oz) lean meat/chicken
- 50g (2oz) cheese/1 egg/150g (6oz) cooked fish/150g (6oz) beans or lentils
- Handful of nuts/level tablespoon of peanut butter
FRUIT & VEGETABLES
PROVIDE VITAMINS & MINERALS
(antioxidants)
At least 4 - 5 portions daily
Example of a portion:
- 1 banana/orange/apple/pear/peach/handful of grapes/2 kiwi/2 plums
- 1 cup tinned fruit/stewed fruit/fruit juice
- 1 heaped tablespoon of vegetables or salad
DAIRY PRODUCTS OR ALTERNATIVES
PROVIDE PROTEIN
(good source of calcium)
Have 2 - 3 portions daily
Example of a portion:
- 1/2 pint (300ml) semi skimmed milk/skimmed milk/soya milk
- 50g (2oz) cheese
- 1 small carton low fat fruit yogurt/fromage frais
OIL & FATS
PROVIDE ESSENTIAL FATTY ACIDS
(omega3-omega 6)
Have 2 portions daily
Example of a portion:
- 1 teaspoon polyunsaturated (vegetable) oil or olive oil spread/vegetable oil
- 1 teaspoon oily fish salmon/sardines/herring/kippers (also count as protein portion)
- Nuts are also a good source of essential fats & count as protein portions too
See below for a "High Energy Eating Plan" menu guide
High Energy Eating Plan
Announcements
Annual Awards Night
The presentation evening will take place on Sunday 12th February 2012. It will be at Dene Park Sport and Social Club, Beverley Road Dunswell.
Tickets will be on sale soon priced £3.50 each, doors open 5.30 - 10.00pm.
Buffet, bar, raffle and disco to finish the evening so bring your dancing shoes.
We would hope that all our members can attend as it is the night of the year when we applaud all of our swimmers for their efforts over the past year.
Posted : Wednesday, Jan 25 2012
New Menu Added
We have now added a "Medication" page to the "Swimmer Information" menu to help explain the potential hazards of taking medication whilst competing.
Please have a look as even the most innocuous medication could be on the banned list.
Posted : Wednesday, Jan 25 2012
Club Gala (3)
CLUB CHAMPIONSHIP GALA 3
Saturday 10th March 2012
ENNERDALE
Age on 10th November 2012
Warm-up 12:30pm
- Tadpoles Novice 25m Free
- Girls Open 400 IM
- Boys Open 400 IM
- Girls Age Grp2 & 3 100IM
- Boys Age Grp 2&3 100 IM
- Tadpoles Novice 25 m Breaststroke
- Girls Open 100m Back
- Boys Open 100m Back
Entries to be in by Friday 24th February 2012
Posted : Wednesday, Feb 1 2012
Recent Club News
Help Your Club
Help raise funds for the Kingston Upon Hull Swimming club by buying online through our sponsorship Web site. Every purchase you make at your normal online shopping sites will attract donations which will be made directly to the club as well as you getting discounts also. Every little helps!! Tell your friends too.
Visit our shopping site now by clicking here
Affiliates
Sponsors
Boomerang Data Consultants Ltd
Malcolm Kirkwood Insurances & Mortgages