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Healthy Eating For Young Swimmers

Learn what to eat to enhance your swimming performance! Discover the best sources of carbohydrates, proteins, healthy fats, fruits, vegetables, and dairy products for energy, muscle recovery, brain health, and strong bones.

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Healthy Eating For Young Swimmers

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  1. Healthy Eating For Young Swimmers Presented by: Feng-Yuan Liu Clinical and Sports Dietitian Saturday, 7th September, 2013

  2. What do you need to eat?

  3. Food for energy: CARBOHYDRATES

  4. Gives our body the energy we need for everything, including swimming • Helps us recover after a big swimming session

  5. HEALTHY CARBOHYDRATES • Bread • Pasta • Rice • Breakfast cereals • Potato and sweet potato • Fruit

  6. “NOT SO HEALTHY” CARBOHYDRATES • Sugar, chocolates and lollies • Biscuits, cakes • Desserts • Honey, jam and nutella • Juices, soft drinks and cordial • Chips and fries

  7. Healthy carbohydrates: 6-11 serves a day “Not so healthy” carbohydrates: Around swimming Occasionally as a treat

  8. Pasta ½ cup cooked Rice 1/3 cup cooked Bread 1 slice Potato 1 medium Oats ¼ cup raw Weetbix 2 biscuits

  9. Food for muscles and growth: PROTEIN

  10. Helps our muscles recover after exercise • Helps us grow big and strong • Helps keep us from getting sick

  11. PROTEIN FOODS • Meat • Chicken • Fish • Eggs • Nuts • Beans and lentils • Milk and yoghurt

  12. 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)

  13. Meat 100g cooked = 30g Eggs 2 eggs = 12gNuts 1 handful = 7g Fish 100g cooked = 20g Beans 1 cup = 25g Milk 1 glass = 10g

  14. Food for healthy brain and skin: FATS

  15. Gives us energy throughout the day • Provides essential fats for memory and concentration • Gives us healthy glowing skin

  16. HEALTHY FATS • Avocado • Nuts • Fish • Olive Oil

  17. UNHEALTHY FATS • Full cream dairy • Butter and margarine • Deep fried foods • Cakes and Biscuits • Fatty meats (sausages, takeaway burgers)

  18. Healthy Fats: Include as snacks Use healthy fats in cooking Unhealthy Fats: Avoid as much as possible Limit to special occasions only

  19. Avocado 1 whole = 30g Oil 1 table spoon = 20gNuts 1 handful = 15g Fish 100g cooked = 6g

  20. For Vitamins and Minerals: FRUIT AND VEGETABLES

  21. 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

  22. Fruits: Aim for 2 servings a day Vegetables: Aim for 5 servings a day

  23. 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

  24. For Strong Bones and Teeth: DAIRY

  25. Dairy products contain “calcium” which is a mineral that helps with strong bones and teeth

  26. DAIRY FOODS • Milk • Yoghurt • Cheese

  27. Dairy: Aim for 3 servings a day Choose low fat varieties

  28. Milk 1 glass = 1 serve Yoghurt 1 x 200g tub= 1 serve Cheese 30g low fat = 1 serve

  29. Which is healthier?

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