Nutrition

Document

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_food.jpg 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_alternatives.jpg 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.jpg 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.jpg 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


oils_fats.jpg 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


PDF Document High Energy Eating Plan

Announcements

KUHSC AGM 2015 Invite

ANNUAL GENERAL MEETING 2015
Friday, 20th March 2015
Starting at 6:00pm
Ennerdale Leisure Centre
In the Creche

It's that time of year again, time for Kingston upon Hull Swimming Club to review the last 12 months, assess our position financially and most crucially appoint the Trustees who will oversee the running of the club for the next 12 months.

We extend a warm invitation to everyone to attend our Annual General Meeting on Friday, 20th March 2015, starting at 6:00pm. The meeting will be held at the Ennerdale Leisure Centre, Sutton Road, Hull in the creche

Please Note: Completed nomination forms MUST be received by the Club Secretary: Lisa Willingham by the 20th February 2015

Please complete and return the nomination form by the above date to Lisa Willingham or you can email the form to lisawillingham@hotmail.co.uk

You can view and download the Invite Letter and Nomination Form below

AGM Invite Letter.

Trustee Nomination Form

Posted : Sunday, Feb 8 2015

Club Gala (4)

CLUB CHAMPIONSHIP GALA 4

Friday 13th March 2015

ENNERDALE

Age on 7th November 2015

Warm-up 5:00pm

  • 800m Freestyle Girls 10 and over
  • 1500 m Freestyle Boys 10 and over

Entries to be in by Friday 6th March 2015

Posted : Saturday, Feb 7 2015

Up & Coming Meets

The club have provisionally released the competitive meets that they intend to enter up until June 2015. You can download the listing by clicking HERE

Posted : Monday, Feb 2 2015

Recent Club News

NER Short Course Meet Report
Dartes Sing-A-Long-Santa Meet Report
Sheffield Snow Frills Report
Stockport Metro Report
Yorkshire County Champs Report
Club Championship 8 (2014) Report
Hull Regional Qualifier Report
Club Championships 2 2015 Results
Club Championships 1 2015 Results
Club Championships 8 2014 Results

Help Your Club

Buy.at our shopping site and help the KUHSC

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

Hull City Council
BritishSwimming
ASA

Sponsors


Boomerang Data Consultants Ltd

Malcolm Kirkwood Insurances & Mortgages