Your body requires a range of different food types for it to function properly and the easiest way to ensure you are eating 'well' is to have variety in your diet. Taking on board adequate amounts of carbohydrate, protein, vitamins and minerals whilst restricting fat to a healthy level is a good habit to get in to. In general, you should try to eat smaller meals more often and focus on low fat, high protein, low sugar foods. Eat a high carbohydrate/low fat meal approximately 2 - 3 hours before training or matches and eat a high carbohydrate/high protein meal as soon as possible after any exercise as well as drinking plenty of fluids to aid your recovery. Below is a guideline for which type of foods you should try to eat.

Starchy food (carbohydrates/vitamins): 9 - 12 portions/day

Portions include:
Slice of wholemeal bread / malt loaf / pitta bread
Bowl of non-commercial cereal / porridge / a muffin
Handful of rice / pasta / noodles (preferably wholemeal)
For short-term energy boosts try eating a few wine gums / jaffa cakes / fig rolls

Meat or alternatives (protein/amino acids): 3 - 4 portions/day

Portions include:
Fillet of lean meat / chicken / fish (size of palm of hand)
A scrambled egg / tablespoon of peanut butter / handful of nuts
Small tin of beans / lentils / tofu

Fruit and vegetables (vitamins/fibre/antioxidants): 5 portions/day

Portions include:
1 banana / orange / apple / pear / peach
Small cup of fruit juice / canned fruit / handful of dried fruit
Handful of vegetables / small bowl of salad

Dairy products or alternatives (protein/calcium): 2 - 3 portion/day

Portions include:
½ pint skimmed or semi-skimmed milk / soya milk
Small carton low fat yoghurt / fromage frais / small block of cheese

Oils and fats (fatty acids/omegas): 2 - 3 portion/day

Portions include:
Teaspoon polyunsaturated spread / olive oil / sunflower oil
Oily fish (salmon / herring / tuna) and natural nuts / seeds are good sources of both protein and essential fats

Fluids and dehydration

Your body is made up of about 70% water so it is vitally important that you replace all fluids lost as sweat during exercise and stay hydrated at all times.

• Have a drink with every meal/snack and drink at least 3litres of water daily, do not wait until you are thirsty before you have a drink
• Drink plenty of fluids before, during and after exercise (aim to drink 1pint of water around 2 hours before exercise, 250ml every 15 minutes during exercise, and after exercise drink 1pint of water for every 1lb body weight lost)
• Monitor your urine, if its not pale in colour you probably need to drink more fluid
• Avoid fizzy drinks and those containing caffeine (tea, coffee, cola etc.) where possible

Good eating habits:

• Always eat breakfast, it is the most important meal of the day
• Avoid eating lots of pastries, crisps, chocolate and fast food
• Replace fried and battered foods with grilled, dry roasted, stir-fried or steamed foods
• Try to eat at least 5 portions of fruit and vegetables per day
• Always carry a bottle of water with you and take regular sips throughout the day to stay hydrated
• Eat a wide range of foods because variety helps to promote a balanced diet

Remember, there is no substitute for a healthy and balanced diet. Eating the right foods regularly will negate the need to use any dietary supplements.