Balanced diet

The need for balanced diet

Your diet needs to contain a healthy balance of the 5 basic food groups. Having too much or not enough of one of these groups could mean you don't have enough energy and feel sluggish and tired on court.

You need to eat a good meal before you play but not too near the time of the match. Imagine going straight onto court after eating a big meal, you wouldn't feel up to running around. Nearer the match you can top up with high-energy snacks.

What makes a balanced diet:

Starchy foods.

You need to have a good portion of these at meals times, and as snacks. Starchy foods are high in carbohydrate which you need to fuel your muscles and avoid early fatigue. These foods include pasta, rice, potatoes, breakfast cereals and bread. Try to include wholemeal varieties of these foods where possible.

Fruit and vegetables.

You should have 5 or more portions per day and this could include all types of fruit and vegetables either raw, cooked, frozen, canned, dried and fruit juices.

Meat and alternatives.

You should choose the lower fat varieties and include 2 - 3 portions a day. This includes meat, fish, poultry, eggs, beans, pulses, nuts or other vegetarian alternatives.

Milk and milk products.

Again look for the lower fat varieties - skimmed and semi-skimmed, low fat yoghurt and fromage frais and low fat cheese. You aim for at least 3 servings a day.

Fats and oils.

These should be kept to a minimum, perhaps one a day. Too much fat will limit the amount of carbohydrate foods you have room for. Choose lower fat alternatives and methods of cooking such as grilling. Drain or skim excess fat and avoid too many fatty foods.

Snack suggestions

• Fruit - banana, orange, peach, pear, grapes, satsumas
• Dried fruit - currants, raisins, sultanas, dried apricots, dried dates
• Fruit juice - apple, orange, pineapple
• Plain biscuits - ginger biscuit, fig roll, digestive, oatcakes
• Crunchy or chewy cereal bars - read the labels for the lowest fat varieties
• Bread sticks, bread roll, teacakes, muffins, hot cross buns
• Scotch pancake, fruit cake, crumpet, Chelsea bun, Swiss roll
• Boiled sweets, fruit gums, jelly beans

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