PAH Department of Nutrition and Dietetics - NSW Rugby Union

Nutrition for Health

The NSW Rugby Waratah players value the importance of a healthy diet to ensure they are properly fuelled for training and recover well after games. Behind the scenes, their team of Sports Dietitians give practical nutrition advice and support the players to achieve this. To thank our Waratahs members for their ongoing support, our Sports Dietitians have given us insight into the typical daily diet of a Waratah, and how you can use a similar model to nourish your body for health and wellness. Most people know what they ‘should’ be eating. They also know what is considered a healthy choice verse an unhealthy choice for each of the different food groups (multigrain bread = good, donut = bad). However, in our experience even people that eat healthy foods can still struggle to achieve the ‘perfect diet’. We have found that this is often due to incorrect portion sizes, lack of variety and difficulty in meeting fruit and vegetable intake. Less than 10% of the population currently eat the recommended 5 serves of vegetables! The table below provides information about each food group and the recommendations on the number of serves from each that you should be aiming for each day. It also gives you clear guides for portions. It’s a good idea to commit to a ‘challenge’ each week to kick start sustainable, more healthful eating habits. Eg. Eat 5 serves of vegetables, halve soft drink intake or eat breakfast each day!

Functional Food Solutions. Australian Dietary Guidelines, www.eatforhealth.gov.au, 2015

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Key Nutrients Breads and Cereals 5-7

Vegetables 5+

Serve Size

Serve Size Guide

This group is important for energy, B group vitamins, minerals, and dietary fibre.



1 slice bread or ½ bread roll or ½ English muffin  ½ cup flake type cereal  ½ cup cooked rice or pasta

Choose wholegrain products in preference to white bread or refined cereals.

This group is important for vitamins, minerals, anti-oxidants and dietary fibre.



Aim for 3 serves from the ‘Free‘ vegetable list -

½ cup sweet corn or lentils/broad beans  1 small boiled or 1/3 cup mashed potato (equiv. in sweet potato)  1 medium parsnip Free vegetables  ½ cup cooked vegetables  1 cup salad


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Fruit 2

Milk and Milk Products 2 women 3 men

Meat and Meat Alternatives 1.5-2 women 2-3 men

This group is important for vitamins, minerals, anti-oxidants and dietary fibre.

 

1 medium piece fruit 2 smaller pieces of fruit (apricots, kiwi, plums)  ½ - 1 chopped or tinned fruit  1-2 Tlbsp dried fruit  ½ cup juice

Whole fresh fruit is the better choice

This group is important for energy, protein, vitamins, and minerals including calcium and phosphate.

 

Some great brands are Chiobani, Tamar valley, Black Swan

This group is important for protein, iron & zinc. This group includes red & white meat, seafood, poultry, eggs, nuts, legumes.

 

250ml low fat milk 200g (small tub) natural or diet yoghurt  40g Cheese

65-100g meat, chicken, fish (eg ½ cup mince/2 small chops)  2 small eggs  1/3 cup cooked legumes, lentils  1/3 cup nuts


It is healthier and better value to choose leaner meat cuts. Always trim the visible fat before cooking and use low-fat cooking methods.

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Fats 1-2

A small amount of fat is essential in our diets, as it provides essential fatty acids and carries the fat soluble vitamins like Vitamin A and D.



2 teaspoons avocado/peanut butter  1 tablespoon margarine/oil (i.e. olive, canola)

Extra Virgin Olive Oil, and whole nut spreads are the best choice

Water is the best choice

Fluids

Water makes up over half of your body mass, and is essential to health.

1 serving = 250ml water, mineral water, herbal tea

Extras

Try and limit to having these only occasionally.

1 serving = 1 standard drink alcohol (120ml wine, 30ml nip of spirit with diet soft drink, 1 mid strength stubby)

0-1

Chocolate Baked goods Pastries Ice-cream 125ml soft drink your favourite 600kJ snack. Functional Food Solutions. Australian Dietary Guidelines, www.eatforhealth.gov.au, 2015

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FREE FRUIT AND VEGE These contain lots of good nutrients and fibre that will keep you feeling full, if you are extra hungry, try consuming more of these, and remember you should be eating 5 vegetables and 2 fruit every day!!! Alfalfa or other sprouts

Green beans

Watercress

Asparagus

Leek

Yellow squash

Broccoli

Lettuce

Zucchini

Brussel sprouts

Mung beans

½ cup grapefruit

Cabbage

Mushrooms

1 medium lemon

Capsicum

Onions

2 limes

Cauliflower

Pumpkin

Rhubarb

Ginger

Radish

5 strawberries

Celery

Rocket

2 passion fruit

Cucumber

Snow peas

Berries – ½ cup blueberries, raspberries,

Eggplant

Spinach

Garlic

Tomato


blackberries

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A NOTE ON AFTERNOON TEA One of the most important meals of the day is afternoon tea. If you had lunch at 1pm and dinner at 7pm, you would be denying your body nutrients for 6 hours! Choose satisfying snacks, which will set you up for dinner so you can stick to your correct dinner portions, and not overeat. If you are NOT hungry in the afternoon there is no need to ‘force’ yourself to eat however be mindful of portion sizes and overeating at dinner to compensate.

WOMEN FRUIT – 1 WHOLE PIECE TRAIL MIX – NUTS AND SEEDS – 30G TAH PROTEIN BALL (1 ONLY) see recipe SMALL TUB YOGHURT – CHOBANI VEGETABLE PIECES AND DIP – HUMMUS OR SALSA (2TBSP) CORN THINS (2-3) WITH COTTAGE CHEESE AND TOMATO

MEN SMALL FRUIT SMOOTHIE MUESLI BAR – CARMENS (NO YOGHURT) TAH PROTEIN BALLS (2-3) see recipe 30G NUTS & SEEDS + LOW FAT YOGHURT (CHOBANI) LOW FAT CHOCOLATE MILK, 200ml TIN OF TUNA AND CRACKERS (2-3)

DINNER PORTION This should be the smallest meal of the day with approximately 120 grams (females) and 180 grams (male) of protein on your plate, at least 2 cups Free Vegetables from the list on the previous page and 1-2 serves of grains or starchy vegetables (depending on activity throughout the day) The goal postdinner is to feel ‘neutral’, like you could eat more but you are satisfied enough to stop. If you feel like you need more individualised portions or a more specific meal plan due to your co-morbidities, allergies, intolerances or high exercise levels please seek a consultation with a Dietitian.


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MEAL PLANNING The meal plan below is based on one written for a Waratah player. Having a busy training schedule, the meals are time friendly and easy to prepare. We have included an estimation of portion size for each meal in coloured text (woman – red, male – blue). Nutrition requirements vary based on body weight, sex and energy expenditure. (Unless you are over 100kg and training 3-4hrs/day you will gain weight by eating as much as a Waratah does!) For an individualised nutrition plan please seek the advice of an Accredited Practicing Dietitian.

Monday Pre-

Banana

Training

Up & Go and a Banana

Breakfast

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

BANANA SMOOTHIE

AVO+EGGS ON TOAST

FRUITY PORRIDGE

SALMON+RICOTTA TOAST

HAM+VEGE OMELETTE

KEPU’s GREEN SMOOTHIE

BIRCHER MUESLI

¼ cup raw oats, 2 walnuts, ½ tsp. flaxseed oil, cacao/cinnamon, ½ banana, 1 cup of almond or skim milk

1 slice MG/rye/sourdough toast, 2 poached/boiled eggs, ¼ avocado

½ cup raw oats, ½ cup milk + water, ½ banana OR 5 strawberries, cinnamon

1 slice MG/rye/sourdough toast, thin spread of ricotta, 50g smoked salmon + piece of fruit

2 eggs, 2 tbsp. milk, 50g ham, 1-2 cups mixed veg

Handful of spinach or kale, 2 tbsp. yogurt, ½ cucumber, 1 green apple, stalk of celery, ginger, 300ml milk + water

1 cup serving (oats, yogurt, honey, sunflower seeds, nuts, green apple)

½ cup raw oats, 5 walnuts, ½ tsp flaxseed oil, cacao/cinnamon, 1 banana, 1 cup almond or skim milk

2 slices MG/rye/sourdough toast, 2 poached/boiled eggs, ½ avocado

1 cup raw oats, 3/4 cup milk + water, 1 banana OR 2 kiwifruit

2 slices MG/rye/sourdough toast, ½ cup ricotta, 80g smoked salmon + piece of fruit

2 eggs, 2 tbsp. milk, 100g ham, 1-2 cups mixed veg

Handful of spinach or kale, 4 tbsp. yogurt, ½ cucumber, 1 green apple, stalk of celery, ginger, 400ml milk + water

1.5 cup serving


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Muesli bar

170g low fat yogurt

2 rice cakes, spread of cottage cheese, tomato

Vegetable sticks with salsa dip

Piece of fresh fruit

1 cup of plain popcorn

2 rice cakes, thin spread of peanut butter

Piece of fresh fruit + small handful of unsalted mixed nuts

170g low fat yogurt + small handful of muesli mixed through

3-4 rice cakes, ricotta cheese spread, tomato/S/P

Vegetable sticks with salsa dip + 1 boiled egg

Piece of fresh fruit + small handful of trail mix

1 cup plain popcorn + 170g low fat yogurt

3-4 rice cakes, thin spread of peanut butter

SWEETCORN FRITTERS

TUNA+RICE

ROAST BEEF ROLL

QUINOA SUPERSALAD

Snack

TURKEY WRAP

Lunch

SALMON BURRITO

CAESAR SALAD

1 wrap; 120g turkey breast, spinach, red onion, ricotta cheese, tomato

1 wrap; 90g tin salmon, ¼ cup black beans, ¼ cup sweet corn, tomato, capsicum, salsa, sprinkle of low fat cheese

80g chicken breast, 2 cups iceberg lettuce, 2 boiled eggs, ¼ cup croutons, ¼ cup shredded parmesan, low fat caesar dressing

2 fritters served with 1-2 cups of ‘free salad veg’ + piece of fresh fruit

1 90g tin of tuna, ½ cup brown rice, ½ cup sweet potato, 1-2 cups ‘free salad veg’

1 medium MG/WM roll; 80g roast beef, tomato, carrot, mushrooms, cheese, wholegrain mustard

1-2 wraps, 180g turkey breast, spinach, red onion, ricotta cheese, tomato

1 wrap; 90g tin salmon, ¼ cup black beans, ¼ cup sweet corn, tomato, capsicum, salsa, sprinkle of low fat cheese

120g chicken breast, 2 cups iceberg lettuce, 2 boiled eggs, ½ cup croutons, ¼ cup shredded parmesan, low fat caesar dressing

3 fritters served with 1-2 cups of ‘free salad veg’ + piece of fresh fruit

1 90g tin of tuna, ½ cup brown rice, ½ cup sweet potato, 1-2 cups ‘free salad veg’

1 medium MG/WM roll; 80g roast beef, tomato, carrot, mushrooms, cheese, wholegrain mustard

170g low fat yogurt

250ml fruit smoothie

1 cup diced fruit in natural juice

120g low fat custard

30g trail mix

170g fruit flavoured yogurt

Muesli bar

2 crispbreads with low fat cheese

400ml fruit smoothie

1 cup diced fruit in natural juice + tub of low fat yogurt SALMON+RICE

Le rice snack pack

1 small can baked beans

200g low fat custard + piece of fruit

Muesli bar + 200ml fruit smoothie

Snack

Dinner

ROCKET, CHICKEN PESTO PASTA 120g/180g chicken breast, 50g prosciutto ½ / 1 cup wholemeal pasta 1-2 cups rocket, red onion, cherry tomatoes pesto sauce

Supper

STEAK+VEGE

120g/180g lean steak (remove fat before cooking)  2 cups fresh stir fry  vegetables ½ cup / 1 cup cooked brown rice OR quinoa OR sweet potato

 150g/220g Atlantic Salmon  3 cups stir fried vegetables ½ / 1 cup cooked brown rice

1 / 1.5 cups cooked quinoa, 1 cup kale, ½ cup broccoli, red cabbage, small cucumber, mung bean sprouts, green olives, mint, basil. Dressing: olive oil, lime juice, chilli flakes, S/P

PORK+PINEAPPLE STIR-FRY

CHILLI CHICKEN SAN CHOY BAU

MEDITERRANEAN LAMB SALAD

HOMEMADE PIZZA

120g/180g pork 2-3 cups stir-fried capsicum, carrot, onion, fresh pineapple in garlic, ¼ cup black bean sauce, 1 tsp. sweet chilli sauce ½ / 1 cup white rice 

120g/180g chicken mince Iceberg lettuce cups Onion, carrots, capsicum, water chestnuts sautéed in garlic and ginger. Chilli sauce, soy sauce Serve with crusty bread

120g/180g cooked lamb 1-2 cups rocket, pine nuts, Grilled zucchini and capsicum. Dressing: olive oil, balsamic, honey, garlic, fresh basil

1 / 1-2 small pita bread, tomato paste/pesto + feta base. 120g/180g ham/chicken/beef strips ‘free veg’ as per preference. ¼ cup grated cheese.

Handful of mixed berries + 2 scoops of low fat ice-cream OR 150g low fat custard


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WARATAH PROTEIN BALL RECIPE The players often enjoy this snack post field training to replenish glycogen stores and kick-start muscle recovery. 1 cup rolled oats 1/2 cup almond meal 1/2 cup coconut 1 cup mixed raw nuts, crushed 6 scoops of your favourite protein powder (or skim milk powder) 2 tbsp natural peanut butter 1/2 tsp vanilla essence 2 tbsp Natvia sweetner (optional) 1/2 cup water (important to add slowly) 2 tbsp Natvia sweetner (optional), 2 tbsp cinnamon, 2 tbsp coconut (TO COAT) Mix all dry ingredients together in a bowl. Add the water slowly and mix thoroughly. Stop adding water when the mixture is just binding/moist, not wet and sticky. Roll into small 2 cm size balls. Roll in coating mixture and store in air-tight container in the fridge or freezer. ADDITIONS: You can add dried fruit, craisens, cacao powder, LSA, seeds to the mix as you wish.


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