Healthy Eating

Hockey NL Healthy Eating Guideline – CLICK HERE

Athletes on the Road – CLICK HERE
Beverages for Health & Sport – CLICK HERE
Healthy Fundraising Ideas – CLICK HERE
Tips for Fueling Before/After Activity – CLICK HERE
Recipes Ideas – CLICK HERE
Facts on Sport Drinks – CLICK HERE
Banana Muffins Recipe – CLICK HERE
Energy Bite Recipe – CLICK HERE
High Protein Pancakes Recipe – CLICK HERE
Egg Bite Recipe – CLICK HERE
Overnight Oat Recipe – CLICK HERE
More Recipes & Meal Ideas – CLICK HERE

Eat Great and Participate is focused on promoting healthy eating and aims to create health supporting environments by increasing access to nutritious foods and beverages in recreation, sport and community settings.

Athletes need to ensure they’re eating enough carbohydrates (from vegetables, fruit, whole grains, milk, yogurt, etc) and protein (from milk, cheese, yogurt, meat, fish, poultry, eggs, nuts, nut butters and seeds, and legumes such beans, peas and lentils) to fuel their activity.

Try these meal and snack ideas that include a mix of carbohydrate and protein to help guide your food choices before, during and after activity.

2-3 Hours Before Activity	Balanced meal 2-3 hours before -Egg, veggie and cheese omelet, whole grain toast -Whole grain toast with peanut butter and sliced banana -Unsweetened oatmeal with fruit, yogurt, nuts
30 minutes – 1 Hour Before Activity	-Fruit smoothie made with frozen berries, yogurt, and milk or 100% fruit juice -Whole grain muffin -Granola bar (limit chocolate or yogurt dip) -Fruit and glass of milk -Whole grain crackers with cheese or hummus, grape
During Activity	Fruit or granola bar (If activity lasts more than 1 hour or if didn’t eat before) Sips of water
After Activity	Balanced meal 1 hour after activity – if going longer without eating, plan to have a balanced snack. – Banana plus a cup of milk or yogurt – Turkey Sandwich on whole grain with fruit on the side – Crackers with peanut butter or cheese – Trail mix with dried fruit + milk – Smoothie w/ frozen berries and yogurt – Energy bites or granola bar