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- Overview- Useful resources- Cooking activity

CONTENTS

Eat like an athlete!

Session 4VITAMINS & MINERALS

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Eat like an athlete!Suggested session time frame:

45 mins - 1 hour

The big picture

Having learnt about all three macronutrients in sessions 1-3 (carbohydrate, protein and fat) the goal of session 4 is to provide a deeper understanding of the purpose of micronutrients: vitamins and minerals. What they are, why the body needs them, practical uses to support physical activity and how to include them in your cooking?

Materials?

Bring to the session a variety of sources of vitamins and minerals: different coloured fruit and vegetables, milk, eggs, steak, wholegrain bread.

Session 4 VITAMINS & MINERALS

1

Split into groups of four – ask each group to design a meal containing at least two different coloured fruit or veg (5 mins).

Cooking Activity

Cooking with vitamins and minerals – Sweet Potato Wedges & a fruit smoothie.

Have they understood the

session?

Cooking your ‘5+’ a day

Sweet potato wedges & fruit smoothie

• Discuss varied diet to ensure adequate intake of vitamins & minerals, especially for those training intensively.

Suggested session activities?

1. Use resources in this session. 2. Make sweet potato wedges or fruit

smoothie. Discuss why these are healthy and how they would they fuel physical activity (30 mins).

• Which foods are rich sources of vitamins and minerals?

• Portion sizes in 5+ a day advice.• Importance of vitamins and

minerals in sport.• Identify top 5 sources of vitamins.

Objectives?

To understand:

• Why does the body need vitamins and minerals?

• The concept behind ‘rainbow’ foods.

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Why do we need vitamins and minerals?

The body needs vitamins and minerals to:

1. Help release energy from foods, enabling the body to use carbohydrate, fat and protein efficiently

2. protect the immune system, nervous system and the brain

3. protect the health of teeth, bones, skin, blood and eyesight

There are many different vitamins; these include...

• Vitamin A, B vitamins, vitamin C, D, E and K.

There are also a huge number of minerals such as...

• Calcium, iron, potassium and zinc.

Eat like an athlete!

Session 4USEFUL RESOURCES

2

Young people need plenty of vitamins and minerals to promote effective muscle function, cell repair and red blood cell formation. This can be achieved by eating a varied diet containing all the major food groups.

Each type of vitamin & mineral performs a different function, but to understand each one in detail, and to know how much of each you need to eat is very complicated! The easiest way to ensure you are eating a wide variety of vitamins and minerals, is to eat a mix of food groups. Vitamins and minerals come from all of these e.g. iron from meat , calcium from dairy and vitamin C from fruit and veg.

Eating a variety of different coloured fruit and veg means you should consume a good mix of nutrients.

Eat the Rainbow

All of the colours!

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Session 4 Useful Resources: TOP SOURCES OF VITAMINS & MINERALS

Eat like an athlete!TOP SOURCES OF VITAMINS AND MINERALS

• Yellow or orange (eg. alpha & beta- carotene, Vitamin C) – butternut squash, carrots, sweet potato, pumpkin, man-goes, oranges, tangerines

• Green (eg. Vitamin C, E, calci-um, potassium, fibre) – broc-coli, Brussels sprouts, spinach, kale, peas, green beans, kiwis, apples

• Red (eg.Vitamin C, E, manga-nese, fibre) – tomatoes, water-melon, strawberries, raspber-ries

• Purple (eg. Vitamin C, flave-noids) – grapes, cherries, blue-berries, blackberries, plums, aubergine

• White (eg biotin, Vitamin C, allicin) – onions, leeks, garlic

Fruit & Veg – 5 or more portions a day

Fruit and vegetables are particularly rich in vitamins and minerals, as well as other health-boosting phytochemicals. (These are chemical compounds that occur naturally in plants Some are responsible for colour and some for smell, such as the deep purple of blueberries and the smell of garlic. There may be as many as 4,000 different phytochemicals.)

Dairy foods, wholegrains, lean red meat and poultry, eggs, nuts, dried fruit and beans or pulses

Eating a variety of these foods will ensure a good intake of vitamins and minerals, including calcium, iron, zinc and B vitamins.

5+ day? What is a portion?

One portion (80g for an adult, less for a child) is roughly what will fit into your hand; a banana, a handful of peas or a satsuma for instance. A glass of fruit juice counts as one portion, a smoothie a maximum of two. Don’t forget frozen and canned fruit and veg can also count. Dried fruit (30g) as well as pulses and beans such as kidney beans, chickpeas and lentils will also count but only as one of the 5+ a day.

3

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Eat like an athlete!

4

1. Split into groups of four or five

2. Read the recipe thoroughly together. Go through the ‘healthy eating’ points

Sweet potato wedges

• Plenty of beta-carotene (also found in squash, carrots etc)

• good for vision, immune system.

Blueberry Smoothie

• good mix of protein,carbohydrate and fat plus vitamin C, potassium and calcium for general health or replacing lost nutrients after exercise

You need vitamins and minerals for your body to function properly

Different coloured fruit & veg contain different vitamins & minerals

Session 4 COOKING ACTIVITY SWEET POTATO WEDGES AND A BLUEBERRY SMOOTHIE

COOKING ACTIVITIES

Safety and hygiene guidelines (please repeat this before all cooking activities)

Before beginning any cooking activity, please ensure that all participants are aware of the importance of hygiene in food preparation.Here are some important rules to consider when discussing hygiene in food preparation:

• Take any jewellery off.• Tie your hair back.• Wash your hands.• Place a plaster over any cuts.• Clean the table.• Wear a clean apron.• Use separate chopping boards, plates and utensils for chopping

raw meat, poultry, fish and fresh produce (fruit and vegetables) and always wash these thoroughly after use.

• Wash your hands thoroughly after handling raw meat, poultry and fish.

• If you cough or sneeze make sure you wash your hands once again.• Always wash and dry all equipment, clear up and wipe all surfaces

after cooking activity.

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Eat like an athlete!Sweet Potato Wedges Blueberry SmoothieServes 2Prep time – 2 minsCook time – 40 mins

Ingredients:

• 800g sweet potato, washed and cut into thick wedges

• 1 tbsp rapeseed oil• 1 pinch of paprika• 2 tsp dried thyme or rosemary• seas salt & freshly ground black peper

Method:

1. Preheat over to 200°/ gas mark 6.2. Soak the sweet potato wedges in cold

water for a few minutes, then drain and dry with some kitchen towel.

3. Toss the sweet potato with the oil , paprika, herbs and salt.

4. Arrange on a roasting dish, skin side down and roast for 30-40 minutes until crisp and golden. Sprinkle on some more seas salt and some black pepper. Serve!

Method:

Serves 1Prep time – 2 minutes.

Ingredients:

• 100g frozen blueberries• 120 ml apple juice• 1 tablespoon natural yoghurt• 1 tablespoon oats or flaxseed (optional)• 1 handful of cherries (optional)

- Kate

Session 4 COOKING ACTIVITY SWEET POTATO WEDGES AND A BLUEBERRY SMOOTHIE

Here we have two simple and quick recipes. Blended with frozen blueberries, apple juice, yoghurt and oats, this smoothie makes an especially effective and delicious recovery drink bursting with nutrients. The Sweet potato wedges are a healthy, delicious and more sustaining alternative to chips. Try them with soured cream, guacamole, or the homemade ketchup recipe from Go Faster Food for your Active Family!

Delicious!

1. Put all of the ingredients into a blender and liquidize until smooth. Drink and enjoy!

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We have a deep commitment to helping people eat better and move more. By 2025, we want every child to be able to cook 5 simple recipes by the time they leave home and understand the link between what they eat and their physical and mental wellbeing.

We are proud to support the Youth Sport Trust charity who we are working with to deliver our mission and to whom we donate a penny for every pack of Go Bites sold.

Our Partnership with the YST...

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1p per pack of GO BITES + 50p per book sold go to the Youth Sport Trust.

We really appreciateyour support!

5 BY 2025

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