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?