Dietary Tips Swimmers should follow a diet that is high in complex carbohydrate and low in fat.
The Food Guide Pyramid is a useful guide to daily food choices please read the advice below and see whether switching to a healthier way of eating makes a difference to your performance!
The following foods count as one serving:
Bread cereal, rice and pasta group:
1 slice bread, toast
Half hamburger bun or English muffin
1 small roll
3 biscuits
5-6 small, or 3-4 large crackers
3 heaped tablespoons cooked cereal rice or pasta
1 Weetabix/Shredded Wheat
28g ready to eat cereal
2 egg-sized potatoes
1 small slice Malt loaf
1 cereal bar
Fruit group:
1 medium apple, banana orange
Half grapefruit
1 melon wedge
Small glass fruit juice
Half cup berries
Matchbox size dried fruit
3 large tablespoons cooked or canned fruit
Vegetable group:
Vegetables
Small bowl chopped raw vegetables
1 cup lettuce, spinach
Half cup cooked beans peas, legumes
Milk ,yoghurt and cheese group
200ml milk
1 small pot yoghourt/ fromage frais
1 1/2 oz natural cheese
2oz processed cheese
Meat, poultry, fish, dried beans, eggs nuts group:
3 slices lean meat fish, skinless poultry
2 eggs
4 tablespoons cooked beans
5 tablespoons Baked beans
2 tablespoons peanut butter
3 fish fingers
Fats, oils, sweets Use sparingly- Group:
1 tsp butter, mayonnaise, oil
4 tablespoons gravy, white sauce
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