Nutrition & Hydration Week 2019 11-17 March
Good nutrition and adequate hydration is essential when it comes to basic functioning, let alone performing at your best.
Nutrition and hydration enables your body to function, grow, repair and build. No single nutrient enables your body to achieve all of these, which is why a balanced diet is so important. Consuming a diet that encompasses healthy levels of protein, carbohydrates and fats as well as fluid, will enable your body to function to its greatest capability and reduce your risk of ill health now and in the future.
Nutrition tips:
- Eat at least 5 portions of fruit and veg every day
- Fruit and vegetables should make up one third of your daily food intake, bear this in mind when plating up each of your meals
- One portion of fruit or vegetables is 80g, which is approximately 3 heaped tablespoons/1 dessert bowl or a single piece of fruit
- Eat a wide variety of fruit and vegetables to consume as many nutrients as possible, think about colour!
- Starchy carbohydrates (potatoes, bread, rice, pasta) should make up one third of your daily food intake
- Aim to always choose whole wheat and whole meal varieties of starchy carbohydrates
- Choose low sugar and low fat dairy options
- Pulses are a great meat alternative
- Eat 2 portions of fish per week – 1 portion being oily fish
- Grill meat, don’t fry it
- Limit red meat or processed meat to no more than 70g per day
- Fat is essential for health, but opt for unsaturated fats over saturated
- Foods high in salt, fat and sugar should all be limited to small amounts and consumed infrequently
Hydration tips:
- Drink 6-8 glasses of water each day, more if the weather is hot or you exercise
- Have a large glass of water upon waking and with each meal throughout the day
- Add fresh fruit and herbs to your water to make it more interesting
- Take a reusable bottle everywhere with you to ensure you take regular sips and can easily keep track of your consumption
