Download Healthy Eating For Swimming

Healthy Eating For
Young Swimmers
Presented by: Feng-Yuan Liu
Clinical and Sports Dietitian
Saturday, 7th 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
Potato 1 medium
Oats ¼ cup raw
Bread 1 slice
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 3rd 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
Fish 100g cooked = 6g
Oil 1 table spoon = 20g
Nuts 1 handful = 15g
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?