麻豆传媒

Hello! I鈥檓 Jane McClements, an Elite Performance Nutritionist dedicated to helping young people fuel their bodies, not only for sport, but also for learning, growth, and everyday wellbeing.

As part of our Performance Power Up Campaign (PPU) for 2025鈥�26, we have continued to build upon last term鈥檚 work on macronutrients (carbohydrates, protein, and fats) and matchday fuelling. This term, our focus has shifted to the 鈥渢iny helpers鈥� in food 鈥� vitamins and minerals 鈥� and how they quietly support bone health, immune function, energy levels, and performance, both in the classroom and on the pitch.

This term, our students took part in a short nutrition session on the vitamins and minerals in food which support growth, learning, and sport performance. We focused on calcium, iron, vitamin D and eating a variety of fruit and vegetables. These nutrients help build strong bones and teeth, support red blood cells which carry oxygen, keep muscles working well, and contribute to a healthy immune system.

During the session, students explored the everyday foods that provide these nutrients, such as milk, yogurt, cheese, fortified plant鈥慴ased drinks, beans, lentils, eggs, fish, leafy green vegetables and a rainbow of fruits and vegetables. They also learned that pairing iron rich plant foods (like beans or spinach) with vitamin C (such as oranges or peppers) can help the body absorb more iron.

Why does this matter for growing, active boys?

For our students 鈥� many of whom are active in sport and still growing rapidly 鈥� these 鈥渢iny helpers鈥� are especially important because they:

• Support bone growth and strength. Calcium and vitamin D help build and maintain strong bones and teeth, particularly important during the teenage growth spurt.
• Help carry oxygen and maintain energy. Iron supports the production of red blood cells, helping to transport oxygen to working muscles and the brain, which is vital for both sport and concentration in lessons.
• Keep muscles and nerves working well. Calcium and other minerals help muscles contract and nerves send signals effectively.
• Support immunity. A variety of fruit and vegetables, rich in vitamins, minerals and fibre, help support the immune system and gut health, reducing time lost to illness.

How can you prioritise tiny helpers at home?

Just as we talked about planning carbohydrates around training and matches, we are now encouraging pupils to build in their key micronutrients across the day. Small, repeated habits at home make the biggest difference. Below are some suggested strategies which you can implement.

Include calcium rich food in your diet at least once or twice a day.

Examples of these are:

• Milk or fortified plant based drinks (such as soy or oat drinks with added calcium)
• Yogurt or fromage frais
• Cheese (in sandwiches, on toast, or grated onto meals)
• Calcium set tofu

These foods support bone health, particularly during periods of rapid growth!

Include a food type which is an iron source on most days.

Examples of these are:

• Lean red meat, chicken or fish
• Beans, lentils, chickpeas, and tofu
• Nuts and seeds (where allowed and appropriate)
• Iron fortified breakfast cereals

Pairing these foods with something high in Vitamin C (such as fruit, peppers or a glass of orange juice) can help the body absorb more iron from plant sources.

Aim for at least five portions of fruit and vegetables each day.

You don鈥檛 need to rely on fresh produce only 鈥� frozen and tinned (in juice rather than syrup) options are just as useful. Simple ideas include:

• Adding fruit to breakfast cereal or yogurt
• Including salad or vegetables in sandwiches and main meals
• Offering vegetable sticks and fruit as snacks

A 鈥減ortion鈥� is roughly what fits into a child鈥檚 hand.

Consider consciously including Vitamin D where appropriate.

In the UK, sunlight is limited in the winter months, which means that many young people may not get enough Vitamin D from sunlight alone. Where appropriate, and following national guidance, consider a Vitamin D supplement, particularly through the winter. Any supplement should be discussed with a healthcare professional or pharmacist.

Small changes build to make a big difference!

You don鈥檛 need to overhaul everything at once. Small, practical changes are often the most sustainable ones, and can noticeably support energy, mood, bone health and focus at school. Some of these might include:

• Adding a side of vegetables to evening meals.
• Choosing a piece of fruit as a snack instead of a more processed option for several times a week.
• Swapping to a fortified breakfast cereal with milk or a fortified plant drink.
• Including beans, lentils or chickpeas in meals once or twice a week.
• Keeping yogurts or cheese sticks available for quick, calcium rich snacks.

Using The Performance Plate

If you would like support in putting these ideas into practice at home, The Performance Plate can provide practical guidance on building balanced meals and snacks around school and training, ensuring enough calcium, iron, vitamin D and fruit/vegetable variety across the week and planning matchday and tournament fuelling plans tailored to specific sports and schedules

For more information, please get in touch with The Performance Plate via the school or directly through our website/contact details.