SPACENEEDLE VOLLEYBALL CLUB: Nutrition
Meal Plan Idea
Please click on the link for meal ideas.
Nutrition is an important aspect of training that is often overlook.
It is impossible to get the most out of your body and reach peak performance without making good nutrition a priority. The key to good nutrition is having realistic, appetizing and convenient options.
Meal Ideas will be frequently added and updated to provide several options. Find what you like, and dedicate yourself to making better nutrition a priority. You might be surprised at the difference it makes!
How to get started:
1. Do your best to include foods from three or four of the five food groups at each meal. Choose the foods to make up your meals from the Food Guide Pyramid. Start with grain-based foods, and go on up the Pyramid.
2. Start the day with a carbohydrate-rich breakfast. You’ll feel best throughout the morning if your breakfast also provides some protein and a little fat.
3. Choose snack foods which come from the five food groups instead of high fat or high sugar empty calorie foods from the tip of the Pyramid.
4. Remember to opt for extra carbohydrates. For instance, if you’re having a turkey sandwich, salad and milk for lunch and you’re still hungry, add on an extra piece of bread or fruit, or a low-fat yogurt (good sources of carbohydrates) instead of chips (high in fat).
5. Drink water throughout the day to stay hydrated.
6. Be sure that you’re fueled up for practice or competition. Have a regular meal 3-4 hours before activity, a smaller meal 2-3 hours before, or a blended meal or snack 1-2 hours before. By experience, determine what timing and meal size works best for you: everyone is different.
7. During and after activity: Keep hydrated during activity. Afterwards, refuel your muscles with a carbohydrate-rich snack, such as fruit and yogurt, or half a bagel or pretzels and fruit juice. Re-hydrate too.
Wednesday, March 7
BREAKFAST FOR PEAK PERFORMANCE
 Health & Wellness
E-newsletter | |
| BREAKFAST FOR PEAK PERFORMANCE
AND BETTER WASL SCORES
"The word itself says it all: breakfast means, 'breaking the fast.' After 12-15 hours without food, the body needs a healthy meal to refuel for the day ahead."
During March and April students across the state will be taking the WASL exams. Encouraging your kids to have breakfast before the test will give them a boost they need. With such value riding on the WASL, it is crucial that students are given every opportunity to succeed.
Providing a nutritious breakfast before school is a proven method to boost test scores. School breakfast meets 25% of the recommended daily allowances of protein, calcium, iron, vitamin A and C for good health. Breakfast delivers the first daily allowances for five fruit/vegetable servings, three dairy servings, fiber and grain.
Parents, administrators and educators alike should be sure that students are provided a nutritious breakfast such as, whole grain cereal with milk, and a fruit cup. Avoiding high sugar content items such as doughnuts, sugary muffins, and pastries will avoid a peak of energy followed by a crash. The brain must be sustained by high quality energy sources such as fruits, whole grains, and low-fat or fat-free dairy products to function properly over an extended period of time.
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Better breakfast choices include:
1. Whole grain cold cereal topped with fresh fruit and low-fat milk
2. Whole grain cereal with a cup of yogurt and low-fat milk to drink
3. Breakfast burrito - two scrambled eggs wrapped in a tortilla with salsa and low-fat cheese
4. Breakfast smoothie containing orange juice, yogurt, a banana or frozen fruit and wheat germ
5. Frozen whole-wheat waffle toasted and topped with peanut butter and a piece of fresh fruit or yogurt
6. Low-fat yogurt, apple and a small whole-grain muffin
7. Instant oatmeal with low-fat milk and raisins
For more breakfast ideas visit www.betterbreakfast.org |
Quotable...
1. Breakfast Helps Students Succeed
"Make sure your child eats a nutritious breakfast each day. With such value riding on the WASL, it is crucial that students are given every opportunity to succeed."
The Washington State Parent Teacher Association
2. Breakfast Boosts Memory/Problem Solving
"Research conducted by the University of Minnesota and Harvard University concludes that students who eat breakfast are more alert, have improved memory and problem-solving skills and perform better on standardized tests: that is why we say school breakfasts provides a link to learning,"
Janey Thornton, MS, PresidentSchool Nutrition Association (SNA.)
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