Nutriton+by+Stefanie

= Stefanies Nutritional Page- =

Five main food groups:
>grain >fruit and veggies >dairy >Meat and protein >Fats, oils and sweets

Reasons For Eating a Nutritional Diet:
Every body needs a healthy diet in order to reach there physical potential and to lead a healthy life. The five food group s provide this nutritional need, but it varies on the amount consumed. On this page I will show the five food groups and how much of your daily intake of these foods is needed. i will also show you the reason why these foods affect your health.

This is The Food Pyramid:


Grains:

are the most important food to fulfill your dietry needs.
Carbohydrates will give you enough energy to go throughout your day.



Fruit & vegetables:



Dairy: Calcium is very important as it helps to make our bones strong and able to support our body. the best amount of servings to have of dairy is two to four a day..



Meat & Protein: Two to three servings of meat and protein are needed per day in order to live healthily and happily! This type of food group provides you with vitamens, minerals and protein. This food gropup includes poultry, meat, drybeans , eggs and nutts.

Fats, Oils and Sweets: certain fats and oils can be good for you depending on how much you take per day. some oils are healthier than others and can help you but we must still limit our daily intake of sweets for they, apart from the occasional energy boost, give us no help in becoming healthy.



An Athletes Diet: Swimming:
Swimmers, especially competition swimmers, require high energy food in order to perform at the best. Swimmers usually train up to two times a day and during training swim for 2 to 10 kilometres.

The Usual Simming Diet: The Diet of a swimmer usually consists of high energy and high carbohydrate food and depending on how much training and physical excercise they complete changes the amount of food that they have on a daily intake.


 * ** Meal ** || ** Food ** || ** Drink ** ||
 * Breakfast || Lg bowl cereal w skim milk, 2 pieces toast w baked beans, 1 piece fruit || Large glass of juice ||
 * Snack || Muesli bar, Low fat yoghurt || Water ||
 * Lunch || 1-2 salad & lean meat sandwiches, 1 glass low fat flavoured milk, 1 piece fruit || Water or fruit juice ||
 * Snack || 2 pikelets w banana or a liquid supplement meal || Water + Sports drinks during training ||
 * Dinner || Stir fry w lean meat & plenty of vegetables + Lg serve of rice or noodles, bread || Water/ juice ||
 * Snack || Low fat ice cream and fruit salad || Water ||
 * ** Extra: ** Water, sports drink, fruit, muesli bars, muffins and liquid meals ||
 * ** Comments: ** Energy requirements can be very high, esp. for swimmers who are still growing ||

COMPETITION DIET:
> < 30 minutes between races: > 30-60 minutes between races:
 * Between events swimmers can refuel by including some high carbohydrate snacks and drinks.
 * fluids, sports drinks, juices, glucose lollies, fruit

> 1-2 hours between races: PLEASE NOTE THAT THIS IS FROM A DIFFERENT WEBSITE: http://fulltext.ausport.gov.au/fulltext/2002/sda/swimming.asp
 * bread with honey/jam/banana
 * sports bars, cereal bars or low fat muesli bars
 * pasta, rice or noodle based dishes with low fat sauce/toppings
 * sandwiches or rolls