by Nicky Gilbert
I have been supporting our athletes with advice about what and when to eat and drink before and after training.
Those tips equally apply to anyone facing an active and busy schedule.
If grabbing food on the run is familiar to you, now is the perfect time to experiment with your nutritional strategies and work out what suits you best.
‘Mindful eating’ is always best – don’t simply eat for the sake of it or just because food is there! Snacks should be chosen carefully for nutritional balance as well as enjoyable eating.
Make use of a food diary during this period of lockdown and keep notes on what, and when, you eat and drink and how you feel and perform. Use the information you discover about yourself to improve your nutritional habits, so the better ones become part of your routine.
Lower GI (slower release) foods provide longer-lasting energyFoodLower GI choiceBreadMultigrain, granary, rye, seeded, wholegrain, oat, pitta bread & chapattiPotatoesNew potatoes in their skins, sweet potato & yamPastaNoodles & all pasta, cook until al denteRiceBasmati rice, long grain & brown riceOther grainsBulgur wheat, barley, couscous & quinoaBreakfast cerealsPorridge, muesli, most oat & bran-based cereals
Try swapping these…………..…for these more nutritious and lower GI choicesWhite toast with butter and marmalade
Glass of orange juice
Poached eggs on granary toast with olive oil or sunflower spread or peanut butter
A whole orange and a glass of milk
White cob with cheese and ham
Packet of crisps and can of cola
Granary sandwich with cheese and salad and olive oil or sunflower spread
An apple, a handful of nuts and a glass of milk or a yoghurt and water / low sugar squash
Chilli con carne with white rice and garlic breadChilli con carne with lean meat, kidney beans, peppers and mushrooms, Basmati rice and side salad
RECIPE OF THE WEEK
SPICY BEAN BURRITOS Nutritional FeaturesQuick and easy to prepare, low GI for slower-release energyIngredients for 2-4
4 large flour tortilla wraps (try wholegrain)
4 large lettuce leaves, shredded
3 tomatoes, chopped
½ cup grated reduced-fat cheddar
4 tablespoons low-fat natural yoghurt
Spray of olive, rapeseed or sunflower oil
1 onion, finely chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
440 g can red kidney beans, rinsed and drained
400 g can crushed tomatoes
2 tablespoons tomato puree
2 teaspoons chilli sauce
1. To make the filling, spray a non-stick pan with oil and heat.
2. Add the onion and cook over a medium heat for 3 minutes or until soft then add the spices and stir for a minute.
3. Add the beans, tomatoes, tomato puree and chilli sauce.
4. Bring to the boil, reduce the heat and simmer for a few minutes - until heated through and thickened slightly.
5. Divide the filling into four and place on each of the tortilla wraps.
6. Roll up and top with lettuce, tomato, cheese and yoghurt
Serve with generous portion of basmati rice and a larger mixed salad for a more substantial mealAdditional notesYou can put all types of fillings in your burrito – spicy chicken, chilli con carne - made with meat or Quorn
Try adding sweetcorn, peas or chopped peppers to your rice
Nicky Gilbert is a freelance dietitian, lecturer and Registered Sport and Exercise Nutritionist with 30 years experience in the field. For many years she worked with the players at Nottingham Forest Football Club as well as supporting other national teams and Olympians. As well as working with DIS athletes, she also works with industry to support health and wellbeing in the workplace as an accredited BDA Work Ready Dietitian.