Bridge UTD AFC Nutrition & Detox Program.

Nutrition is an important factor in determining optimal sports performance.  An inadequate diet can prevent you from reaching your true potential.

 

Energy

Energy from our diet is provided by carbohydrate, fat and protein. Carbohydrate is an essential fuel for athletes. About 50-60% of your diet should come from carbohydrate based foods such as breads, breakfast cereals, rice, pasta, potatoes, scones, rolls, crackers, cous-cous, noodles, peas, beans, fruit and fruit juices. Sugar, jams soft drinks and sweets can be used to top up your carbohydrate intake.

Protein

Protein is essential for growth and daily repair of your body cells. Your protein needs increase with adolescence. This can easily be met by a well balanced diet. High protein foods include red meat, chicken, fish, eggs, cheese, milk, yoghurts, nuts and pulses. Include these foods in your diet at least twice a day.

Fat

As per the rest of the population, athletes should avoid excessive intakes of fat. Try to reduce your intake of fatty foods and choose low fat cooking methods such as grilling, roasting or microwaving.

Iron

The mineral iron is involved in the transport of oxygen around the body. An adequate iron intake is essential for all athletes, as intense training can lead to increased iron losses. Females need even more iron than males so it is vital that they choose foods that are high in iron. Red meat is an excellent source of iron. The iron in red meat can be absorbed up to seven times more easily than iron in vegetables, cereals, fruits or nuts.

 

 

 

Fluid Intake

Dehydration can lead to fatigue, impaired performance and can also be a threat to life. For this reason, anyone who exercises should make sure they have a good fluid intake, especially during warm weather. During exercise you should aim to drink 150-200ml fluid every 10-15 minutes.

• Start well hydrated drink before exercise
• Get well hydrated drink during exercise
• Stay well hydrated drink after exercise

 

Other nutrients that need attention in young sports people

Nutrient	Food Sources
Folic Acid	Whole-grain cereals, dark leafy vegetables, liver, fortified breakfast cereals
Calcium	Dairy produce, tinned fish with bones, dark green leafy vegetables
Vitamin D	Sunlight exposure, oily fish, eggs, dairy produce
Vitamin A	Liver, red meat, dairy produce, oily fish
Zinc	Red meat, fish, eggs, shellfish, dairy produce
Magnesium	Red meat, nuts, cereals, green vegetables

 

7 Day Detox Plan

Rather than following an extreme detox plan that limits just about every food except fruit and veg while at the same time getting you to down a nasty 'detox' drink every day, this plan is safer and more sensible and shouldn't leave you short on nutrients if you follow it for just one week.

Foods to include in the plan

Your plan can include:

·       Fruit - your plan can include any fruit including fresh, frozen, dried or canned in natural fruit juice. This includes apples, bananas, pears, oranges, grapefruit, satsumas, sultanas, raisins, pineapple, mango, kiwi fruit, strawberries, raspberries, blackcurrants, nectarines, peaches, melons, star fruit etc
 

·       Fruit juice - either make homemade fruit juices or smoothies from fresh fruit, or drink ready-made juices. Make sure ready-made juices are labelled as being 'pure' or 'unsweetened'.
 

·       Vegetables - eat any vegetables including fresh, frozen or canned in water (without salt added). This includes carrots, onions, turnip, swede, sprouts, cabbage, peppers, mushrooms, sweetcorn, peppers, leeks, courgettes, broccoli, cauliflower, salad, tomatoes, cucumber, spring onions etc
 

·       Beans and lentils - eat any beans, including those that have been dried or canned in water. This includes red kidney, haricot, cannellini, butter, black eye, pinto, red lentils, green lentils and brown lentils
 

·       Tofu and Quorn
 

·       Oats - sprinkle oats over fresh fruit or use to make porridge, sweetened with honey and fresh fruit
 

·       Potatoes - all types

·       Brown rice and rice noodles
 

·       Rye crackers, rice cakes and oatcakes
 

·       Fresh fish - eat any fresh fish including cod, plaice, mackerel, salmon, lobster, crab, trout, haddock, tuna, prawns, Dover sole, red mullet, halibut, lemon sole, monkfish, swordfish etc. Canned fish in water is suitable too eg salmon or tuna

·       Unsalted nuts - eat any including Brazil, peanuts, almonds, cashew, hazel nuts, macadamia, pecans, pine nuts, pistachio, walnuts etc
 

·       Unsalted seeds - eat any including sunflower and pumpkin

·       Plain popcorn - without sugar or salt

·       Live natural yoghurt

·       Extra virgin olive oil and balsamic vinegar

·       Garlic, ginger and fresh herbs
 

·       Ground black pepper
 

·       Honey

·       Water - at least 2 litres a day. Tap or mineral water is fine.

·       Herbal or fruit teas

Foods to avoid during your detox

·       Red meat, chicken, turkey and any meat products like sausages, burgers, and pate

·       Milk, cheese, eggs, cream

·       Butter and margarine

·       Any food that contains wheat including bread, croissants, cereals, cakes, biscuits, pies, pastry, quiche, battered or breadcrumbed foods, etc

·       Crisps and savoury snacks including salted nuts

·       Chocolate, sweets, jam and sugar

·       Processed foods, ready meals, ready-made sauces and takeaways

·       Alcohol

·       Coffee and tea

·       Sauces, pickles, shop bought salad dressing, mayonnaise

·       Salt

·       Fizzy drinks and squashes, including diet versions

Detox Plan Breakfasts

·       Banana porridge
Porridge made with water and topped with natural yoghurt, banana, raisins and sweetened with honey.

·       Fruit salad with yoghurt and oats
Fresh fruit salad with natural yoghurt and a sprinkling of oats.

·       Fresh fruit smoothie
Fruit smoothie made from fresh fruit, natural yoghurt and honey to sweeten if needed.

·       Muesli and yoghurt
Homemade muesli made from oats, seeds, nuts and dried fruit served with natural yoghurt.

·       Fresh fruit and yoghurt
Fresh fruit and a pot of natural yoghurt sweetened with honey.

Detox Plan Lunches

·       Vegetable soup and oatcakes
Large bowl of vegetable or lentil soup (either homemade or supermarket 'fresh') with oatcakes.

·       Tuna and sweetcorn jacket potato and salad
Jacket potato topped with tuna (canned in water) mixed with sweetcorn and natural yoghurt and served with salad.

·       Mediterranean salad with rice cakes
Rice cakes served with rocket, avocado, tomatoes, fresh basil and black pepper. Plus a handful of unsalted nuts.

·       Guacamole with crudités
Homemade guacamole made from avocado, lemon juice, fresh chilli, tomatoe and garlic served with vegetable crudités and oatcakes.

·       Tzatziki with crudités
Homemade tzatziki made from natural yoghurt, garlic, cucumber and lemon juice served with vegetable crudités and oatcakes.

·       Avocado and prawn salad
Fresh avocado served with prawns, salad, balsamic vinegar and lemon juice.

·       Jacket potato with grilled cod
Grilled cod fillet served with jacket potatoes and lightly steamed vegetables.

Detox Plan Dinners

·       Chinese vegetable stir fry
Stir fry a selection of vegetables such as bok choi, spring onions, mushrooms, bamboo shoots and beansprouts in a little olive oil with garlic and ginger. Serve with brown rice.

·       Baked salmon with jacket potato
Bake a salmon fillet and serve with a jacket potato and steamed vegetables.

·       Tuna and prawns with noodles
Gently fry a selection of vegetables such as onions, mushrooms, peppers, courgette and leek in a little olive oil. When lightly browned, add a handful of prawns. Cook for a few minutes, then add canned tomatoes, tomato puree, black pepper and tuna canned in water. Bring to the boil and simmer until the sauce thickens. Serve with rice noodles.

·       Sweet and sour stir fry with rice
Gently fry a selection of chopped vegetables such as onions, peppers, baby sweetcorn and mushrooms. Add canned pineapple (in fruit juice), canned tomatoes, tomato purée, white wine vinegar and honey. Bring to the boil and simmer until the sauce has thickened. Serve with brown rice.

·       Potato and bean casserole
Gently fry a selection of typical casserole vegetables such as onion, carrots and parsnip in a little olive oil with garlic. When browned, add diced potato and fry for a few minutes. Add fresh vegetable stock, black pepper and your favourite beans. Bring to the boil and simmer until the casserole thickens.

Detox Plan Snacks

·       Fresh fruit or fresh fruit salad

·       Natural yoghurt mixed with honey

·       Plain popcorn

·       Handful of unsalted nuts or seeds

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Healthy low fat recipes

Recipe 1

 

Leek and Potato Soup

Potatoes make a great base for soups since they boil down to make a thick and creamy consistency. Add a handful of chopped leeks, and a sprinkling of herbs and seasoning and you've got a simple, quick to make "old favourite".

 

Nutrition Information Per Serving | 163 calories | 4.1g fat | 7.7g protein | 25.4g carb | 2.9g fibre

Ingredients

• 1 tsp Olive Oil
• 1 Small Onion, Chopped
• 450g Leeks, Sliced
• 450g Potatoes, Diced
• 500ml Semi Skimmed Milk
• 500ml Water
• 1 tsp Herb Cubes
•  

Method

1.        Heat the oil and gently fry the onion leeks and potatoes for 3 minutes
 

2.        Pour in the milk and 500ml water, add the herbs and season with salt and pepper.
 

3.        Bring to the boil, cover and simmer gently for 20 minutes.
 

4.        Strain the vegetables, reserving the liquid in a jug.
 

5.        Blend or liquidise the vegetables, then blend in the liquid.
 

6.        Reheat gently, adjust seasoning and serve.

Equipment Required

• Large saucepan

 

Recipe 2

	White Fish Waffles   click for larger picture Because you need only frozen and store-cupboard ingredients, these White Fish Waffles make the perfect quick-fix meal (that's fun for kids too). For maximum taste, use Elmlea* Light, Single Cream - but milk's a great alternative that's always on hand!   Nutrition Information Per Serving | 289 calories | 12.6g fat | 24.8g protein | 17.6g carb | 2.5g fibre Ingredients 445g (1lb) Coley or Haddock Portions, frozen 25g / 1oz Butter, Half Fat salt and black pepper 85g (3oz) Sweetcorn, frozen 115g (4oz) Broccoli Florets, frozen 6 tbsp (90ml) Single Cream, Light, Elmlea* (or milk) 1 Egg, beaten 4 Potato Waffles, quartered   Method 1.        Preheat the oven to 200°C / 400°F, Gas Mark 6 2.        Place the fish portions into a lightly greased shallow ovenproof dish. Season with salt and pepper. 3.        Sprinkle over the sweetcorn and broccoli. Mix together the cream / milk and the egg. Pour over the fish and vegetables. 4.        Top with the waffles.  5.        Bake for 35-40 minutes until the fish is cooked. 6.        Serve with grilled tomatoes or baked beans Accompaniments: 2 Medium Grilled Tomatoes: 80 kcal ½ Can Baked Beans (reduced sugar): 150 kcal  Equipment Required Ovenproof dish Tablespoon Recipe 3
		Griddled Salmon with Fresh Tomato Sauce click for larger picture   Appearances can be deceptive! This simple salmon dishes won't leave you slaving in the kitchen, yet looks sophisticated enough for guests (and tastes delicious too!)  Nutrition Information Per Serving | 441 calories | 31.1g fat | 30.9g protein | 10.0g carb | 3.1g fibre Ingredients 2 x 140g Salmon Fillets 2 tbsp Olive Oil 2 Lemons, juiced 2 Small Onions, chopped 2 Large Tomatoes, skinned and chopped Balsamic Vinegar, to taste 200g Mixed Salad Method 1.        Preheat griddle pan. 2.        Score the skin of the salmon; rub salmon on both sides, using half the oil. 3.        Place salmon carefully into griddle and cook for 2-3 minutes. Rotate fish through 90° (to create the checkerboard effect) and cook for a further 2-3 minutes. 4.        Whilst cooking, preheat a second saucepan / frying pan. 5.        Turn the fish onto other side and repeat as step 3. 6.        Heat the remaining oil in second pan, add the onion and cook until softens. Add the tomato and sauté for further 2-3 minutes. Add a dash of balsamic vinegar. Season with salt and pepper to taste. 7.        Serve the salmon on the bed of tomato sauce and accompany with crispy, mixed salad. Equipment Required Griddle pan (frying pan) Frying pan (saucepan) Tablespoon, teaspoon     Recipe 4 Skinny korma with steamed rice recipe

 

Serves 4
Preparation time:10 minutes
Cooking time: cooking time 25 minutes

Ingredients

• 1 tbsp ground nut oil (could substitute veg oil)
• 2 onions, finely chopped
• 2 large cloves of garlic, crushed
• 2cm of ginger, peeled and grated
• ½ tsp ground cinnamon
• ¼ tsp ground nutmeg
• 2 tsp garam masala
• 1 tsp ground black pepper
• 1 tsp medium curry powder
• 150ml Greek yoghurt (not fridge cold)
• 100ml full fat milk (not fridge cold)
• 500g turkey breast, cut into one inch dice

Nutritional info

475 calories

To serve

• 200g basmati rice

For the garnish

• 2 tsp toasted flaked almonds
• Coriander leaves

Method: How to make skinny korma with steamed rice

1. Sweat the onion in the oil in a medium frying pan over a moderate heat for 5 minutes or until soft and translucent and not browned.

2. Add the garlic and ginger for a further 2 minutes.

3. Spoon 2/3 of the onion mixture into a small blender and blitz with 3 tablespoons of water until a smooth paste is achieved.

4. Return the paste to the pan and add all of the spices. Continue to cook for a further 2 minutes until the spices become fragrant.

5. Add the yoghurt 1 tablespoon at a time, reserve 3 tablespoons for later use. Add 150ml of water and the milk and bring to a gentle simmer.

6. Tip in the diced turkey and continue to simmer for 10-15 minutes, stirring occasionally. NB: It is important that the mixture does not boil or it will split so keep it at a gentle simmer. While the turkey is cooking, cook the rice according to packet instructions.

7. Check that the turkey is cooked through before stirring in the reserved 3 tablespoons of yoghurt and garnish with toasted almonds and a coriander leaves to serve.