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  • Do The Basics Right!: Benefits of Eating Sufficient & Vegetables

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    Sam Gill
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    On training and match days, it is important to eat carbohydrates for fuel, protein to support muscles, and fruit and vegetables for protection from sickness, injury, and low energy levels. Eating 5-7 portions of fruit and vegetables per day supports immune health, digestive health, energy levels, and recovery from intense training. Tips for increasing fruit and vegetable intake include having at least one serving at every meal and snack, adding extra vegetables to dishes, and choosing frozen, in-season, or tinned options to save money.

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    On training and match days, it is important to eat carbohydrates for fuel, protein to support muscles, and fruit and vegetables for protection from sickness, injury, and low energy levels. Eating 5-7 portions of fruit and vegetables per day supports immune health, digestive health, energy levels, and recovery from intense training. Tips for increasing fruit and vegetable intake include having at least one serving at every meal and snack, adding extra vegetables to dishes, and choosing frozen, in-season, or tinned options to save money.

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    20 views2 pages

    Do The Basics Right!: Benefits of Eating Sufficient & Vegetables

    Uploaded by

    Sam Gill
    On training and match days, it is important to eat carbohydrates for fuel, protein to support muscles, and fruit and vegetables for protection from sickness, injury, and low energy levels. Eating 5-7 portions of fruit and vegetables per day supports immune health, digestive health, energy levels, and recovery from intense training. Tips for increasing fruit and vegetable intake include having at least one serving at every meal and snack, adding extra vegetables to dishes, and choosing frozen, in-season, or tinned options to save money.

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    © All Rights Reserved
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    of 2

    DO THE BASICS RIGHT!

    TRAINING DAY MATCH DAY


    On your plate -
    Carbohydrates provides you with fuel;
    Protein supports the maintenance of healthy muscles and tissues;
    Fruit and Vegetables provide you with PROTECTION from sickness, injury and
    low energy levels.

    Benefits of eating sufficient & vegetables - Fruit & Veg are


    rich in
    Support the
    antioxidants &
    FIBRE in Fruit & other vitamins &
    immune system
    Veg promotes the minerals,
    – your body’s
    growth of good
    gut bacteria and
    ability to fight of which
    illness
    digestive health
    Improve
    energy levels –
    certain vitamins
    Reduces act as a key to
    likelihood of help unlock the
    Certain
    missing energy from the
    antioxidants in
    training due to food we eat
    Fruit & Veg can Vitamin C Rich
    sickness
    help promote Fruit & Veg may
    recovery from help with the
    intense training healing and repair
    of tissue injuries

    What are the recommendations?


    Eat a rainbow =
    Each different colour fruit &
    Target 5-7 portions per day Veg offers a different vitamin
    or mineral.

    1 portion = 80g or size of your Eating a variety is important


    own fist as a quick guide to ensure you’re getting them
    all in!
    Portion sizes of different fruit & Vegetables
    2 x Small Fruits Berries

    E.g. 2 x mandarin, 2 x kiwi, 2 x 10-12 berries, grapes or cherries


    plum
    Dried Fruit
    1 x Medium Fruit
    1 heaped dessertsp. Raisins, 2 x figs, 3
    prunes, 1 handful of dried banana chips
    E.g. 1 x apple, 1 x orange, 1 x pear Cooked Veg
    Large Fruits
    4x dessertsp. or 3 tablesp. of cooked
    vegetables.
    ½ Grapefruit, 1 slice melon/pineapple,
    2 x slices of mango Salad Veg
    A bowl of mixed salad, 1 x med tomato,
    Smoothie/ Juice 6 cherry tomatoes, 5cm piece cucumber
    Soup
    1 (200ml) glass = 1 portion 1 medium bowl of vegetable soup

    Tips of increasing Fruit & Veg intake -


    ✓ Aim to have at least 1 serving at ✓ Swap Potato for Sweet Potato, or
    every meal/snack!
    mix with parsnip/cauliflower
    It won’t be long before you’re at 5-a day!
    ✓ Get in 1 glass of juice or smoothie
    ✓ Add beans (e.g. Baked, Kidney), per day
    Peas or lentils to your plate
    ✓ Making a dish e.g. curry, ✓ Choose foods labelled as ‘one of
    Bolognese, chilli add in extra veg or Your 5-a day’
    beans to boost your intake

    5-a Day on a budget - Buy at a Green Grocer


    Option cheaper than a supermarket
    Buy Frozen
    1kg bag of mixed veg = 12.5 portions
    (10p/serving) Avoid waste – freeze extra
    You can use this later for a smoothie
    Add frozen fruit to smoothies, hot
    or in cooking!
    breakfast or overnight oats

    Choose loose Fruit/Veg often


    Buy In-season
    Check out www.lovebritishfoods.co.uk cheaper than pre-packaged
    Check unit prices on supermarket price tag.
    Compare price per kg to determine which is
    Use tinned beans, peas, the cheapest option!
    sweetcorn
    Choose options without added
    sugar/salt

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