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Nutrition Tips

Eating healthy on a budget 

Have you noticed, or heard your parents talking about how expensive it is at the supermarket at the moment?! Here are some tips to reduce the spend without compromising your health.

  1. Create a meal plan and shopping list – always check what you already have in the fridge/freezer!
  2. Buy what you can in bulk, it’s often cheaper!
  3. Buy the ‘in season’ veggies
  4. Have leftovers from dinner for lunch the next day!
  5. Just drink water – it's free, and anything that is cheap at the supermarket to drink is either full of extra sugar, or the sugar-free varieties are full of chemicals you definitely don’t need and could be worse for you than sugar! 
  6. Choose plant-based proteins as well. Meat can be expensive so think about adding in more veggies, beans, lentils, chickpeas, eggs, low-fat dairy like the Protein yoghurt.

Below is one of Amanda's favourite recipes: Healthy Chocolate Brownies. 

Thanks for your questions on Nutrition this week! I have answered all of you directly but a very common question was around snacking now training is either minimal or non-existent in the pool or you are doing different types of training like running, cycling, strength training.

I usually eat Bananas, Scroggin, lollies and crumpets as snacks – am I ok still eating these now I’m not Swimming at all?

The answer is probably no, not all of them especially if you are doing a lot less exercise. Usually those would be great options because they are sources of good and easily digestible Carbohydrates – ready to use when you have a lot of training to get through. The additional energy that you don’t use however will be stored in the body for later use which can be good…having a full energy store is obviously great however if you think of this store as a bucket, eventually over time the bucket becomes full and over flows. This overflow of unused energy can lead to an increase in your body weight. You will know your body well already so learn to read when you feel tired and lethargic and might need to top up your bucket and on the other side you will know if you have been eating more than you need.

     Did you know? If you eat too fast, your body doesn’t know it is full until you have already eaten too much? When you put food into your mouth, your body starts the process of digestion. Eating mindfully, or more slowly and intentionally makes eating, an intentional act instead of an automatic one. Also, by increasing your recognition of fullness cues and physical hunger, you can then distinguish between boredom eating and true, physical hunger.

You also increase your awareness of triggers that make you want to eat, even though you’re not necessarily hungry.
By knowing your triggers, you can create a space between them and your response, giving you the time and freedom to choose how to react.

Below is a recipe for protein pancake - you can give these a try at home:

How's your Nutrition going on a daily basis?
How are you feeling – is it working for you?
Did you set yourself a routine – and are you sticking to it?

For the first couple of days it might have felt like a long weekend, but did you eat like you were on holiday too?! Having time off from routine is always a great idea so we can refresh and re-motivate. The problem is, however, that if you have bad habits aka reaching for the lolly or biscuit Jar – that last too long – it can be detrimental to your health. Balance is important!

Different setups at home mean some of you will be responsible for shopping and cooking, but also It’s likely that your parents will be responsible for feeding you your main meals. Work with your parents – this is a great time to discuss with your mum and dad what you need to eat, what you like and don’t like and also try new meals!

Remember to adjust your intake of food to the reduced amount of training you are doing – eating is not your sport!

Click below to email in any questions you have about nutrition. Amanda from SNZ will be answering your questions and we will post all Q&As in next weeks addition.

Good hygiene is at the top of everyone’s priority, as it should be but there are also some easy daily food habits that can be practised to help strengthen and maintain your immune system. Here are some key nutrients and foods which will support your immune function and help to keep you as healthy and as strong as possible!