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

Club Gala (5)

CLUB CHAMPIONSHIP GALA 5

Saturday 9th May 2015

ENNERDALE

Age on 7th November 2015

Warm-up 12:30pm

  • Girls Open 200 IM
  • Boys Open 200 IM
  • Tadpoles 25m Free
  • Girls JC & JD 100 IM
  • Boys JC & JD 100 IM
  • Girls Open 100 Free
  • Boys Open 100 Free
  • Tadpoles 25m Back
  • Girls Open 200 Breast
  • Boys Open 200 Breast
  • Girls Open 50 Fly
  • Boys Open 50 Fly

Entries to be in by Friday 24th April 2015

Posted : Wednesday, Apr 1 2015

KUHSC Easter A/B Entries List

The KUHSC Easter A/B 2015 Meet is now Closed and we thanks all those club participating and we are sure you will have a great weekend.

To download the full Accepted Entries List please click HERE

Posted : Friday, Mar 13 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

Club Championships 3 2015 Results
Burns Open Meet Report
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

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