Healthy Alternatives

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Junior sports participants rarely need special recovery meals or snacks. Generally it is best to make sure the next meal or snack is a healthy choice and to try and avoid foods that are high in fats, salts and sugars.

Below are some fantastic healthy alternatives to replace some of the more popular unhealthy items typically seen in sport canteens;

 The Usual Fantastic Healthy Alternative
 Meat Pie Filo Parcel (Curry or Savoury mince) Use the lean savoury mince or curry mixtures you usually use in the canteen. Just spoon about ½ cup of the mixture onto 3-4 filo pastry sheets laid flat. Wrap into triangles or parcels. Spray the baking tray with olive oil and place parcels onto tray. Brush with milk or lightly beaten egg and bake in a preheated oven on 180OC for about 10-15 mins or until golden brown.
 Hot Dog Savoury Mince Roll Low Fat Savoury mince on a hot dog roll
 Chicken Nuggets Chicken & Salad Wrap Take your Food for Sport AMBER crumbed chicken product and serve in a wrap with plenty of salad and some reduced fat mayonnaise or hummus.
 2 Minute Noodles Lean meat, vegetable and noodle stir-fry
 Sausage Roll Rice Paper Rolls or Sushi
 Jelly Leftover Frozen Fruit Salad and Yoghurt Blend together your leftover fruit salad with some reduced fat yoghurt and freeze in ice cube trays. Serve in a clear cup.
 Basic Lasagne Healthy Lasagne with vegetables, lean mince and reduced fat béchamel sauce and cheese
 Chocolate Cake Raspberry Yoghurt Loaf
 Nachos Healthy Mexican Burrito with plenty of salad


Article prepared by NAQ Nutrition as part of the Food for Sport Implementation Project

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