Junk food Up to 1 portion a day or in moderation. * fruit, vegetables and carbohydrate-rich foods should be the main part of you diet.

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1 * The top of the pyramid is less important but still should be taken into consideration to get a balance diet right. Healthy fats 1-2 portions a day Junk food Up to 1 portion a day or in moderation * fruit, vegetables and carbohydrate-rich foods should be the main part of you diet. Protein-rich foods 2-4 portions a day Calcium-rich foods 2-4 portions a day Carbohydrate-rich foods 4-6 portions a day Vegetables 3-5 portions a day The more varied your diet, the more likely you are to get all the nutrients you need. Fruit 2-4 portions a day

2 Food group Portion size vegetables about the amount you can hold in your hand, 80g, or: *1 dessert bowl of salad vegetables, e.g. lettuce, salad leaves * 2 tablespoons of cooked vegetables, e.g. broccoli, cauliflower food group portion size calcium-rich * milk, 1 cup foods * yoghurt, 1 carton carrots, green beans, peppers, peas, mange tout Food group Portion size Fruit 1 Piece about the size of a tennis ball * 1 medium fruit, e.g. apple, orange, banana, peach * cheese, 4 dice food group portion size protein-rich foods * meat, poultry, fish, quorn, tofu, size of deck of cards * pulses, size of you palm * 2 eggs * 2 small fruits, e.g. kiwi fruit, plums, satsumas, apricots food group portion size * 1 cupful of berries, e.g. strawberries, raspberries, healthy fats * olive, rapeseed, walnut, flax seed oil = 2 teaspoons cherries, grapes * 1 large slice of large fruit, e.g. melon, mango, pineapple * 1/2 avocado * nuts and seeds, 2 tablespoons * oily fish, deck of cards size food group portion size Carbohydrates- * 1 portion pasta, rice, grains, cereal, pulses, the size of rich food your palm * 1 baked potato, the size of your clenched fist * 2 slices of bread * 1 roll or bagel or tortilla

3 Fruit and vegetables (3-5 portions of vegetables, 2-4 portions of fruit) Fruit and vegetables provide vitamins, minerals, fibre and phyto-nutrients. These are vital for peak health fruit and vegetables boost the immune system and help fight off disease; such as heart disease. food starts to lose vitamins once exposed to air and light. Carbohydrate-rich food (4-6 portions a day) Carbohydrates are the most important fuel for exercise as well as daily living. when working-out daily you need to keep your glycogen levels high, or you will flag energy, and you will under perform. Whole grain and unrefined varieties of carbohydrates are packed with minerals, vitamins and fibres, unlike the white versions of these same foods (bread, pasta) Include several types of carbohydrates in your daily diet. Junk foods (1 portion a day) Junk food supplies very few nutrients yet lot s of calories An occasional junk food fix will not do any harm Calcium-rich foods (2-4 portions daily) *including dairy products in your diet is the best way to get calcium Calcium is needed for strong bones and teeth If you don t like dairy products then, choose alternatives like almonds, dark green vegetables. Protein-rich foods (2-4 portions a day) Regular exercisers need more protein, especially weight-lifters. Without protein, you will take longer to recover after training sessions also without protein, your strength and muscle gains will be slower Healthy fats (1-2 portions a day) oils found in healthy fats is good for regular exercisers. the fats omega-3 and omega-6 improve endurance as well as protect from heart disease

4 1. Not all carbohydrates are equal All carbohydrates turn into sugar but at different rates. Some carbohydrate foods produce a rapid upswing of sugar levels whereas others are more gradual. The effect various foods have on blood glucose levels is measured in GI (glycaemic index). Glucose produces the biggest rise in blood sugar. Food that breaks down quickly has a high GI, these include starchy foods- sweets, white bread etc. (these foods produce a rapid rise in blood sugar. Foods that breakdown slowly and release glucose gradually have a low GI, these include the less refined foods such as beans, lentils, porridge etc. they also include fruit and dairy products. 2. Go easy on fast carbs In general foods with a high GI produce the fastest surge of glucose in the bloodstream. Under most conditions, the energy burst is short-lived. This is because the pancreas releases insulin moving the glucose from your blood to cells. This is to bring the blood sugar levels down to normal. If you eat high GI foods and this becomes your staple diet, then your system easily over burdens and eventually your cells are desensitised to insulin. As your pancreas pumps out insulin you will have energy highs and lows. This effects training and recovery

5 3. Go for the slow burn You don t need to cut out high GI foods, the key is to eat them with protein and/or a little healthy fat to lower the over all Glycaemic effect. Eating is this way results in steadier energy levels, less fat storage and better appetite control. For example eat a bowl of cereal (high GI) with semi-skimmed milk (low GI). This slows the release of glucose so you get a slower burn. This is what you are aiming for.

6 4. (slightly) up your protein intake Regular exercisers need more protein then inactive people. Skimping on preotein can cause fatigue and slow recovery after workouts. Without enough protein you won t be able to build a lean strong body. 5. Be fat friendly 6. Get plenty of vitamins and minerals To get the most from the fats you eat, make sure you get it from the right sources. Aim for most of your to be the monounsaturated and poly-unsaturated kinds, whilst avoiding saturated fats. There are 2 types of unsaturated fats, omega 3 and omega 6 fatty acids; these are crucial for good health and immunity. They lower blood cholesterol levels. A lack of either 1 will result in dry scaly skin. These fats are beneficial for regular exercisers. They also help speed the recovery after hard training and reduce inflammation and joint stiffness. Vitamins support the immune system, help brain functioning and help convert food into energy. They are also important for healthy skin and hair, controlling growth and balancing hormones. Some vitamins (B and C) have to be provided everyday as they cannot be stored. Minerals are needed for structural and regulatory functions including bone strength, hemoglobin manufacture, fluid balance and muscle contraction

7 7. Get a drinking habit Drink more when in hot weather or exercising. Its better to drink little and often rather then having large amounts in one go, which promotes urination and greater loss of fluids. Make a habit of drinking regularly, have a glass first thing in the morning and have frequent drinks through out the day.

8 8. Eat your greens and reds, purples, yellows and oranges There are hundreds of phytonutrients in fruit and vegetables, each providing a different benefit to your body. Choosing colours from each category ensures health protection and a wide range of phytonutrients. Green- watercress, cabbage, broccoli, brussel sprouts, curly kale etc. Red/purple- plums, cherries, beetroot, black berries, strawberries, aubergines etc. Yellow/orange- peaches, apricots, yellow peppers, squash etc. White/yellow- onions, apples, celery etc. Brown/green- beans, lentils, nuts, seeds, tea etc.

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