Hockey NL Healthy Eating Guideline – CLICK HERE

Eat Great and Participate is a provincial program that promotes healthy eating to children and youth and aims to increase access to healthy food and beverage choices in recreation, sport, and community settings.

Athletes need to ensure they’re eating enough carbohydrates (from vegetables, fruit, whole grains, milk, yogurt, and legumes such beans, peas and lentils) 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.

3-4 Hours Before Activity Egg, veggie and cheese omelet (any veggies you like: green pepper, onion, mushrooms, etc.), 2 slices whole wheat toast, fruit salad, glass of milk or 100% juice
2 Hours Before Activity Peanut butter sandwich on whole wheat bread, banana, glass of milk
30 minutes – 1 Hour Before Activity Fruit smoothie made with frozen berries, yogurt, and milk or 100% fruit juice
During Activity Orange segments (If activity lasts more than 1 hour or if didn’t eat before)

sips of water

After Activity Whole wheat pasta with meat sauce, garden salad, whole wheat roll, glass of milk


For more information, contact Stephanie O’Brien, Registered Dietitian, at (709) 729-4432 or [email protected]