The document discusses guidelines for a balanced sports diet, including recommendations from the Balance of Good Health model. It recommends basing meals on starchy foods like bread, potatoes, rice and pasta, eating plenty of fruits and vegetables, eating more fish for heart health, limiting saturated fat and sugar, and staying hydrated. The Balance of Good Health model is based on five food groups: fruit and vegetables; bread, cereals and potatoes; meat, fish and alternatives; milk and dairy; and foods containing fat or sugar, which should be limited. A balanced diet from these food groups can provide athletes with the nutrients needed for energy and performance.

1. Balancing a Sports Diet November 2007 © British Nutrition Foundation 2006

2. vs. Or not ;-)

3. BMI= weight (kilograms) divided by height * 2 If a women weighs 60 kilograms and she is 1.5m = 60 divided by (1.5 times 2) = 60 divided by 3.0 = 20 BMI Body Mass Index

4. Normal Overweight obese severely obese morbidly obese 18.5-24.9 25-29.9 30-34.9 35-39.9 40+

5. The picture to the left represents the balanced diet. It applies to most people, including vegetarians and from all ethnic origins, except to children under the age of two years. The Balance of Good Health © British Nutrition Foundation 2006

6. Eight Guidelines for a Healthy Diet The Balance of Good Health is based on the Government’s Eight Tips for Eating Well: © British Nutrition Foundation 2006 1. Base your meals on starchy foods (carbohydrates) 2. Eat lots of fruit and vegetarians 3. Eat more fish (omega 3 – good for heart) 4. Cut down on saturated fat and sugar 5. Try to eat less salt – no more than 6g a day 6. Get active and try to be a healthy weight 7. Drink plenty of water 8. Don’t skip breakfast

7. The Balance of Good Health is based on five food groups which are: Fruit and vegetables Bread, other cereals and potatoes Meat, fish and alternatives Milk and dairy foods Foods containing fat Foods containing sugar

14. British Nutrition Foundation For further information, go to: www.nutrition.org.uk or www.foodafactoflife.org.uk Healthy food doesn't have to taste disgusting!!!