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Balancing a Sports Diet
November 2007
© British Nutrition Foundation 2006
Or not ;-)
BMI= weight (kilograms) divided by height BMI= weight (kilograms) divided by height * 2* 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
Normal Overweight obese severely obese morbidly obese
18.5-24.9 25-29.9 30-34.9 35-39.9 40+
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
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 vegetarians3. Eat more fish (omega 3 – good for heart) 4. Cut down on saturated fat and sugar5. Try to eat less salt – no more than 6g a day6. Get active and try to be a healthy weight7. Drink plenty of water8. Don’t skip breakfast
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 foodsFoods containing fat
Foods containing sugar
Fruit and Vegetables
•Aim for at least 5 portions a day.
•Fresh, dried, frozen, canned and juiced - they all count.
© British Nutrition Foundation 2006
These contain vitamins and minerals which your body needs to perform its’ chemical reactions
Bread, other cereals and potatoes
•Eat plenty of foods rich in starch and fibre.
•Fill-up on bread, potatoes, rice, pasta and yams. (Brown/whole meal alternatives contains more fibre than white), Main nutrients: carbohydrate (starch),
some calcium and iron, vitamin B, and fibre
Meat, fish and alternatives
•Help the body to grow and stay healthy.
•Eat a range of meat, fish eggs, nuts, seeds, tofu, beans, and pulses.
•Alternatives include Soya and Quorn
Main nutrients: iron, protein, B vitamins (B12), zinc, magnesium
Milk and dairy foods
•Help bones and teeth to grow strong and stay healthy.
•Try lower-fat options (E.g. semi-skimmed milk instead of full fat or green not blue)
Main nutrients: calcium, protein, vitamin B12, vitamins A & D
Foods containing fat /
Foods containing sugar
•Don’t eat too many foods that contain a lot of fat.
•Don’t have sugary foods and drinks too often.
Composite Dishes (think combination)
Much of the food eaten is in the form of dishes, combining many different food groups.
•dough base: bread, other cereals and potatoes
•cheese: milk and dairy foods
•sausage: meat , fish and alternatives
•tomato: fruit and vegetables
British Nutrition Foundation
For further information, go to:
www.nutrition.org.uk
or
www.foodafactoflife.org.uk