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