The Lunchbox Doctor

Jenny Tiesche is a experienced nutritional consultant and ‘go to’ food guru for young people wanting to achieve better results in their chosen sport,  live a healthier life or power the brain for those all-important exams. She’s written for top magazine and newspapers and regularly appears in mainstream TV  and radio speaking about food related topics. (Bio below)

Jenny’s given us some top sports fuel and brain food  tips.




Ball Sports like football

Before: Fig Rolls, Oat So Simple Morning Bars.

During: Easily digested fruits: Bananas, oranges and grapes. Water.

After (within 30 minutes of exercise): Chocolate milk, Dried fruit and nuts or seeds. Wholemeal bagel with peanut butter, cheese or cream-cheese. Yogurt and fresh or frozen berries. Peanut butter and banana sandwich. Apple and cheese.

Running, Cycling or Swimming

2-3 hours before: Flapjack, Mashed banana on wholemeal bread or roti.

10 minutes before: Isotonic drink – 200ml of orange squash, 1 litre of water and a pinch of salt (1g) – chilled.

During: Isotonic drink.

After (within 30 minutes of finishing): Milkshake, Roti or flatbread filled with egg or chicken and salad Yogurt and fruit.

Muscle building foods

Top ten muscle building snacks:
1. Almonds with dates
2. Seeds with dark chocolate
3. Cottage Cheese/paneer cheese as a dip for vegetables
4. Chocolate milk
5. Marinated chicken pieces e.g. chicken tikka, Mexican chicken
6. Veggie burger made with beans
7. Hard-boiled eggs
8. Peanut butter on wholemeal toast or warmed roti
9. Cream cheese and figs on wholemeal crisp bread or warmed wholemeal roti
10. Chicken satay



Avoiding Spots

Reduce intake of dairy produce – this can help reduce the amount of a hormone that increases acne progression. Use alternatives such as almond milk, rice milk, oat milk or some soy milk.

Reduce intake of sugary foods and foods like white bread, cakes, biscuits etc. These foods produce dangerous spikes in blood glucose, leading to excessive insulin levels in the blood. This leads to increased acne producing hormones.

Eat foods rich in carotenoids such as green and orange vegetables as well as nuts and seeds which help reduce the amount of acne hormones in the body.

Female Athletes

Top 6 foods for female athletes:

  1. Hot chocolate made with cocoa, honey and milk
  2. Figs with cream cheese on Ryvita
  3. Hummus and vegetables
  4. Hard boiled eggs
  5. Lots of vegetables
  6. Blackstrap molasses as a sweetener (available in health food stores and pharmacists)

Also: avoid fizzy drinks. They contain phosphorous which can leach calcium from bones.

Sports Fuel

Eat frequently. Aim for up to five meals or snacks a day if very active

Only have refined carbohydrates (e.g. white bread, rice or pasta, sugary drinks) after training or playing and always within 30 minutes of finishing training.

Eat some good oils from oily fish (salmon and sardines for example), nuts and seeds 2 -3 times a week at least.

Keep your ‘junk’ food intake to a minimum – have it only as a treat and no more than once a week

If you drink alcohol remember; it is fattening, dehydrating and you will not build muscle from weight training for up to 72 hours following a drinking session.

Brain Food

At exam time what’s the best food for studying?

Eat This! NOT that
Wholemeal Bread White Bread
Mackerel or vegetable (made with pulses)burger Hamburger
Nuts and Seeds Crisps
Brightly Coloured fruits and vegetables Brightly coloured energy drinks or sweets
Vegetables Chips


Jenny Tschiesche BSc(Hons) DipION FdSc CNHC Registered Practitioner. A graduate of the renowned Institute of Optimum Nutrition in London, and a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), Jenny is also registered with the Complementary and Natural Healthcare Council (CNHC).

After a serious back injury halted her national league hockey playing career Jenny decided to train as a nutrition consultant at the renowned Institute for Optimum Nutrition in London. Jenny has gained unique expertise in children’s health and digestive health. She is frequently quoted in national newspapers such as the Daily Mail and The Express as well as in health-based magazines such as ZestPrimaTop Santé and Healthy. Most recently she has been involved in regular appearances on BBC Radio. Jenny is also the author of the award-winning book Not Just Sandwiches – 5 ways to improve your child’s lunchbox.