healthy eating for young swimmers presented by: feng-yuan liu clinical and sports dietitian...

Healthy Eating For Healthy Eating For Young SwimmersYoung Swimmers

Presented by: Feng-Yuan LiuClinical 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 swimmingOccasionally 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 withMain 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 snacksUse 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

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 dayChoose low fat varieties

Milk 1 glass = 1 serve Yoghurt 1 x 200g tub= 1 serve

Cheese 30g low fat = 1 serve

Which is healthier?