Healthy Eating

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Healthy Eating
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Healthy Eating

• Important part of football
• Provides energy
• To eat a wide variety of foods from each food
  group on the eat well plate
• Frank Lampard "Sport is a great way to stay fit
  and healthy, but, you need to eat the right foods
  too"

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Eat Well Plate
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A Balanced Diet for kids
Note that one serving for a child is roughly the
same size as the child's fist
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Carbohydrate

• Provides energy for the body
• Is split into two categories
• Simple and complex
• Simple sugary foods e.g. jaffa cakes
• Gives quick burst of energy but doesnt last
  long
• Complex natural foods e.g. potatoes, bread and
  cereal. They release energy slowly over a longer
  period of time

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Protein

• Protein is required by the body for the growth
  and to repair muscles.
• Egg has lots of protein in it as does fish, meats
  and milk
• We should have 2 4 portions per day of high
  protein food
• If a football player didnt have enough protein
  in there diet they would find it harder to
  recover from injury

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Fats

• Most children have too much fat in there diet and
  all will be getting at least the daily amount
  from what they eat day to day already
• There are two types of fats Saturated and
  Unsaturated
• Bad fats are saturated fat and is found in
  crisps, burgers etc and is bad for your health
  and is a big cause for child obesity today,
  children should eat too much of these foods
• Good fats are unsaturated fat and is good for
  your body, found mostly in oily fish (salmon,
  tuna, mackerel)
• We store fat in our body and us it to provides us
  with energy when exercising. We also use
  carbohydrates as an energy source

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How do we use energy in our body?

• Our body uses energy that we get from the food we
  eat each day
• We use Carbohydrates as our first energy source
• When this is used up we burn fat as our energy
  source
• Finally we use burn muscle as our third energy
  source if all other sources have been used
• This is why carbohydrates are so important in any
  footballers diet as this is our main energy source

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Fluids

• 75 of a childs body is made up of water
• Children need to drink 6-8 glasses of water per
  day (1.5 - 2 litres per day)
• We loose fluids through sweating / illnesses /
  breathing
• Children should have more water when exercising
  to replace lost fluid
• Fluid can be drunk before, during and after
  football to keep hydrated
• By not drinking enough water children will become
  dehydrated resulting in a poor performance
• Suitable drinks for football players to drink are
  water, squash and energy drinks.
• Nothing fizzy or High caffeine drinks e.g. red
  bull!! These type of drinks are for adults.
  There is to much caffeine in them and will only
  give players a short burst of energy followed by
  a really low level of energy, resulting in poor
  performance

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When should I eat and drink?

• Breakfast- e.g. Cereal / toast / orange juice /
  semi-skimmed milk
• Mid morning- e.g. Banana / fruit / drink
• Lunch- e.g. Ham sandwich / pasta / yogurt / fruit
  / seeds / drink
• Mid afternoon- e.g. Snack a Jacks / cheese
  triangles
• Dinner- e.g. Jacket potato / lasagne / veg /
  jelly
• Supper- e.g. Cereal / fruit / snack-bar /toast
• Drink continuously throughout the day

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When and what should I eat when playing football

• Before the game, during the game, half time
  periods and at the end of the game
• Simple foods, anything that digests quickly.
• e.g. jaffa cakes, snack a jacks, fruit and
  nuts etc
• Keep drinking - water is best or you could have
  sports drinks