Nutrition Checklist

Daniel Davey is a performance nutritionist currently working in professional rugby and elite Gaelic games. His mission? To put good food at the centre of people’s lives and help people to achieve their health and performance goals by using practical nutrition information and simple recipes, science and experience. Look out for the logo on our menus, these are daveynutrition approved dishes!

Nutrition Checklist

  1. Use your down–time to plan your meals and do your shopping. You can’t make tasty nutritious meals if you don’t have a recipe or the ingredients!
  2. If you are unsure of your energy or nutrient needs track your calories at least 1 day per week to see if you are meeting your needs appropriately – it can also help with accountability. MyFitnessPal is a useful app for this.
  3. Eat a varied diet that contains at least 7 portions of fruit and vegetables each day – this will help you to meet your key requirements for vitamins, minerals and antioxidants. 
  4. Add immune boosting foods to your diet that include garlic, ginger, cumin and turmeric.
  5. Eat fibre rich foods that support optimum gut health like oats, quinoa, nuts, seeds, lentils and beans. Your gut health is a vital component of your overall health and particularly your immune function. 
  6. Hydrate first thing in the morning with a glass of water or have a glass of water with your morning coffee.
  7. Choose meals that are enjoyable this time of year and that can be batch cooked if you are short on time. Stews, soups, chillies and pies can all work great this time of year.
  8. We don’t see enough vitamin D producing sunlight in the winter months so take a vitamin D supplement daily, 1000–2000 iu is the recommended daily dose.



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