Tips and hints
Malta often ranks on top in obesity surveys. Sports clubs should promote healthy eating together with physical activity to maintain a healthy weight.
Committee members should understand the importance of implementing a healthy food policy and educating canteen operators and members. As a sports club, physical activity and healthy eating go hand in hand.
The club stands to benefit from this:
- Better performance
- Consistent messages about health
The players too benefit:
- Build lean muscle
- Faster recovery
- Enhance performance
- Reduce fatigue
Adequate fluid consumption:
In fridges and on shelves, place the healthier options on eye level shelves.
Healthier options include:
Plain water, skimmed plain milk, fresh orange juice, tea without sugar.
Soft drinks, juices and energy drinks should not be made available, but if they should be placed in lower shelves and in serve sizes up to 250ml.
Healthy snacks:
Whether using vending machines or a bar, the only snacks that should be made available are fresh fruit, plain unsalted nuts, plain pop corn, fat-free yoghurt and fat free yoghurt drinks.
Avoid selling cereals, cereal bars, chocolates, icecream, muffins, cakes or biscuits on the premises.
Healthy sandwiches and wraps:
Wholemeal sandwiches, wraps and ftajjar with healthy fillings should be available for a cheap price. You can steam, boil or bake but never fry.
Ideas for healthy fillings:
• Egg with lettuce and mayonnaise (reduced fat)
• Curried egg, carrot and lettuce Cheese (V)
• Cheese (reduced fat) with tomato
• Cheese (reduced fat), lettuce, cucumber, tomato, chutney Falafel (V)
• Falafel (baked) with tomato, cucumber, baby spinach and tzatziki (reduced fat)
• Falafel (baked) with sun dried tomatoes, mixed lettuce, red onion, hummus (reduced fat) Vegetables (V)
• Grilled mixed vegetables (in minimal oil) with pesto
• Grilled mixed vegetables (in minimal oil) with feta (reduced fat) Chicken or turkey
• Lean chicken breast with lettuce, tomato and mayonnaise (reduced fat)
• Lean turkey breast with salad*
• Tandoori flavoured lean chicken breast with cucumber, spinach, yoghurt (reduced fat)
• Tuna, bigilla and olives
• Lean roast beef (visible fat trimmed) with tomato, baby spinach and horseradish
• Tuna (in spring water), tomato, lettuce, mayonnaise (reduced fat)
• Smoked salmon, cream cheese (reduced fat), spinach, red onion, capers
Half time snacks for children
Apples, banana, pears and all fresh fruit and nuts (unless there are children allergic to nuts). Only plain water should be allowed to rehydrate.
Social events
Parties and BBQs should not be an occasion to avoid the healthy food policy.
Healthy BBQ
Skinless chicken, lean meat kebabs or even better, vegetable kebabs are great alternatives to hamburgers and hot dogs. Increase fibre by using wholegrain pasta and bread, vegetables and fruits. Add corn on the cob, mushrooms, onion, zucchini, jacket potatoes and capsicum to the menu.
Fresh fruit salad or grilled pineapple are ideal desserts.
Do not serve large portions.
Party food
Suggestions for healthier party food:
Baked pasta, baked rice, pizza – ask supplier to use wholegrain products, low fat meat and less cheese and oil.
Avoid rewarding children with food. You can use stickers, books and stationery instead.
Children are easily influenced by the environment around them, making it more important for sports clubs to provide healthy food choices. Avoid selling alcohol and cigarettes on the premises and do not send mixed messages by choosing sponsors who do not promote healthy lifestyles.