Colchester United FCHealthy U's - Food & Diet
Healthy Eating
Why eat a healthy diet ?
Because it gives your body energy, it keeps you fit and well, and it helps you grow
What is a healthy diet ?
It is a diet that is made up from lots of different foods. Your body needs different foods in the same way as a football team needs players with different skills and strengths. So different foods are a bit like different players in a team and some we need more than others.
Player |
Strengths |
How many do we need ? |
Carbohydrates |
Provides energy |
Lots – about 4-6 servings a day |
Vitamins and Minerals |
Keeps your body healthy |
Lots – 5 portions a day |
Calcium |
Builds strong bones and teeth |
Some – 2-3 servings a day |
Protein |
Helps you grow |
Some – 2-3 servings a day |
Fat |
Keeps you warm and helps you stay healthy (as long as you don’t eat too much !) |
Occasionally – enough in most diets without seeking more |
Sugar |
Gives extra energy (but you might not need it if you are not exercising !) |
Occasionally – enough in most diets without seeking more |
5 A DAY For Kids
- Get them started on the 5 A DAY habit early
- Bite-size pieces of fruit and vegetables are perfect for small hands and make great party food
- If cooked vegetables aren’t popular with your children, try blending them into casseroles, soups and sauces, or see if they prefer their vegetables raw
- The natural sweetness in sweetcorn, carrots and cherry tomatoes make these vegetable popular with children
- There are so many different kinds of tasty fruit and vegetables available, meaning that there’s something for everyone
- And, there are lots of fruit and vegetables which are easy to eat when you’re on the move such as bananas, apples, carrots, strawberries and many more
- If you need to fill a gap before a meal, try eating a piece of fruit or if you prefer eating savoury snacks, try something refreshing like celery or carrot
- If you need to fix a meal in a hurry, try frozen, canned or pre-packed vegetables, which are quick and easy to cook
- Vegetable stir fries only take a few minutes to prepare and make a tasty and healthy meal
- Did you know ….. microwaving vegetables is a quick and easy way to cook and help preserve vitamins
- Steaming vegetables saves 70% (approx) of vitamins and minerals
Colour For Kids
- Liven up school lunch boxes with brightly coloured vegetables such as carrots or treat your kids to bite-size fruits like grapes or strawberries instead of sweets
- Give a jelly extra bite by adding fresh or canned fruit
