Healthy Eating FAQs
Will eating lots of sugar give me energy?
Sugar which is a refined carbohydrate and will give you a short spike of energy but your body will use this up very quickly and you will then get an energy slump and will require more sugar to boost up your energy levels again. It is better to have something more sustaining like an oat bar or a banana for longer-term energy.
If you have two fruit drinks a day is this two portions of my five a day quota?
Your five a day quota should be made up of different fruits and vegetables. The second fruit juice will not count towards this so try and have a piece of fruit or some raisins instead.
What should I look for on a label to make sure something is low fat?
The label should state that the item is low fat and not lower or reduced fat as this means it is only lower than the original fat but not necessarily a low fat item. A low fat item should be below 0.5 per 100 grams.
What type of foods will give me energy to play sports?
You should eat a variety of food. Carbohydrate loading before a game is a short-term measure to gain extra energy for a short period but to be at your optimum physical peak you need to ensure that you are eating the right foods to give your body the vitamins, minerals, protein and fats.
You diet should include lean red meat (Soya, and other meat substitutes for vegetarians), grains, leafy green vegetables, and low fat dairy products. A good variety of different fruits and vegetables should be eaten to ensure the correct amount of vitamins and minerals.
Avoid eating for an hour before a game and make sure that you have eaten a meal consisting of carbohydrates, protein and some vegetables or fruit 2 to 4 hours before a game.
What does a balanced diet mean?
A balanced diet is one that contains a variety of food each day. These can be from food groups such as bread, cereals, vegetables, fruit, milk products, lean meat, chicken, seafood, eggs, nuts, seeds and cooked dry beans.
One suggestion in eating fruits and vegetables is to try and eat a rainbow of foods so you try all varieties and therefore get good vitamin and minerals.
What will eating lots of sweets, chocolate and crisps do to my body?
Eating lots of sweets, chocolate and crisps will increase your body fats and will affect your health. Your skin and hair will suffer and become greasy and prone to spots. You will feel tired as you are not getting many nutrients from these snacks and too much sugar can affect your moods. As you get older having too much excess body fat can lead to other health issues such as diabetes or heart disease.
Try to limit your intake of these types of treats and substitute with fruit, low fat/sugar bars.
How much water do I need to be drinking a day?
An average person should aim for 2 litres of water a day but if you are of a bigger build you may need to increase this. Depending on your activity levels you will need to drink more if you are involved in sports. You can add a small amount of fruit juice to this but fizzy drinks are not included in this amount, so if you drink fizzy drinks you will still need to try for 2 litres of water as well!
Why should I eat breakfast every day?
The term breakfast is exactly that, you are breaking an overnight fast. If you went for hours during the day without eating then you would start to feel sluggish and possibly a bit faint so it is the same for you first thing in the morning. If you can’t face a cereal breakfast or don’t have time for one try to eat a piece of fruit or a low fat/sugar snack bar and have a drink preferably of fruit juice as this will keep your energy levels up and your mood level until you can get some more fuel into your body.
As a vegetarian what is the best source of protein for me?
The best vegetarian sources of protein are Soya, tofu and Quinoa. Some other sources are nuts, wholemeal grains, beans, lentils, eggs, pulses, seeds and low fat dairy products. The recommended portions of protein a day is two so try to plan your meals to incorporate protein into at least two of these.
I have not got time to eat a proper meal at lunchtimes what can I eat instead that will be healthy?
If you have time to sit, beans, cheese or scrambled egg on wholemeal toast is filling. A jacket potato with a variety of fillings such as cheese, beans, coleslaw or tuna is another alternative or a hearty soup and roll in cold weather. If you are eating on the run then a wrap or wholemeal sandwich containing some salad or roasted vegetables along with the filling is an easy option. A rice/salad or pasta bowl with vegetables and a low fat dressing is another option. Think about the contents of the fillings and go for little of low fat mayonnaise as this can make the difference between healthy and unhealthy. Fruit is an easy carry option and cucumber and carrot sticks can be nice to dip into such things as salsa or hummus dips.
Should I drink an isotonic drink when I am playing sports?
Water is an important element to unlocking sports power as even mild dehydration can affect your performance. It is recommended that athletes drink water before, after and during sports. A sports drink has no better effects on your performance than water unless you are exercising for more than 90 minutes or in really hot weather.
I have heard that coke is bad for me is lemonade better?
Not really! Both of these have lots of sugar and are bad for your teeth as well as your general health. Coke is the most acidic and so would be worse for your teeth. Fruit juice in water is a better option and you could use carbonated water if you like the fizzy ness!
