Healthy Living

Kids snacks and lunches

• Provide fresh fruit (whole or in pieces), vegetables either grated or cut into sticks, cold lean meat, cheese and wholemeal or wholegrain bread.
• Make sure the food is easy to eat and packed carefully so that it doesn't dry out or bruise.
• Vary lunch from one day to the next and provide a non-sweetened drink or cool water bottle.

• It's the time for a glass of fresh fruit juice, and some yoghurt with fruit, cheese and vegetable sticks. Yum!

Fruits make the best snack during sports. We've all seen top tennis players eating a banana between games!

• The night before a game, eat a good serve of carbohydrate food such as pasta, noodles, potatoes or rice and eat a variety of vegetables.
• To maintain muscles, eat lean meat (cooked in a minimum of fat) or some vegetarian protein.
• Eat only a moderate amount of foods containing added sugar, as they provide only short-lasting energy, but contain a lot of calories that can be fattening.
• Drink fresh fruit juices, low-fat smoothies and water
• Generally speaking, food that promotes high performance is low in fat, so avoid deep-fried foods.
• Fresh fruits and vegetables offer the best intake of vitamins to keep your body and mind in good working order.
• To maintain strong bones, active people must eat calcium through low-fat dairy products.
• Avoid skipping breakfast on a performance day. Eat cereals with high fibre carbohydrate and low in fat and sugar. Use low-fat milk or yoghurt and top with a variety of seasonal fruits.
• Other great sports snacks are salad sandwiches, low-fat muffins and rice dishes with vegetables.