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Published byGeraldine Clark Modified over 7 years ago
Healthy Eating For Young Swimmers Presented by: Feng-Yuan Liu Clinical and Sports Dietitian Saturday, 7 th September, 2013
What do you need to eat?
Food for energy: CARBOHYDRATES
Gives our body the energy we need for everything, including swimming Helps us recover after a big swimming session
HEALTHY CARBOHYDRATES Bread Pasta Rice Breakfast cereals Potato and sweet potato Fruit
“NOT SO HEALTHY” CARBOHYDRATES Sugar, chocolates and lollies Biscuits, cakes Desserts Honey, jam and nutella Juices, soft drinks and cordial Chips and fries
Healthy carbohydrates: 6-11 serves a day “Not so healthy” carbohydrates: Around swimming Occasionally as a treat
Pasta ½ cup cooked Rice 1/3 cup cooked Bread 1 slice Potato 1 medium Oats ¼ cup raw Weetbix 2 biscuits
Food for muscles and growth: PROTEIN
Helps our muscles recover after exercise Helps us grow big and strong Helps keep us from getting sick
PROTEIN FOODS Meat Chicken Fish Eggs Nuts Beans and lentils Milk and yoghurt
Protein: 3 servings per day 2 servings should be with Main meals (palm size) The 3 rd serving can be Split into 2 half servings (mid meal or around training snacks)
Meat 100g cooked = 30g Eggs 2 eggs = 12g Nuts 1 handful = 7g Fish 100g cooked = 20g Beans 1 cup = 25g Milk 1 glass = 10g
Food for healthy brain and skin: FATS
Gives us energy throughout the day Provides essential fats for memory and concentration Gives us healthy glowing skin
HEALTHY FATS Avocado Nuts Fish Olive Oil
UNHEALTHY FATS Full cream dairy Butter and margarine Deep fried foods Cakes and Biscuits Fatty meats (sausages, takeaway burgers)
Healthy Fats: Include as snacks Use healthy fats in cooking Unhealthy Fats: Avoid as much as possible Limit to special occasions only
Avocado 1 whole = 30g Oil 1 table spoon = 20g Nuts 1 handful = 15g Fish 100g cooked = 6g
For Vitamins and Minerals: FRUIT AND VEGETABLES
Gives us most of the essential vitamins and minerals for our body to function properly Keeps us healthy and prevents us from getting sick Gives us a healthy metabolism
Fruits: Aim for 2 servings a day Vegetables: Aim for 5 servings a day
Fruit 1 serve = 1 medium fruit 2 small fruits 1 cup of berries or cherries 1 cup of diced fruit 1 handful of dried fruits Half a cup of juice Vegetables 1 serve = Half a cup of cooked vegetables 1 cup of salad
For Strong Bones and Teeth: DAIRY
Dairy products contain “calcium” which is a mineral that helps with strong bones and teeth
DAIRY FOODS Milk Yoghurt Cheese
Dairy: Aim for 3 servings a day Choose low fat varieties
Milk 1 glass = 1 serve Yoghurt 1 x 200g tub= 1 serve Cheese 30g low fat = 1 serve
Which is healthier?
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