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James

James

Healthy Eating
with James!

Our mascots are very active, playing a whole range of sports, of which football is their favourite! To be able to do well at sport, you need to have a healthy diet! James our boy mascot is very aware of this which is why he always makes sure he eats what's good for him!

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?
A healthy diet is made up from lots of different foods. Eating healthily does not mean you only have to eat fruit and vegetables! 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 of than others:

Player	Strengths	How many do we need?
Carbohydrates Found in bread, rice, pasta and cereals!	Provides energy!	Lots - about 4 to 6 servings a day!
Vitamins & Minerals Found in fruit and vegetables!	Keeps your body healthy!	Lots - 5 portions a day!
Calcium Found in milk, cheese and yoghurt!	Builds strong bones and teeth!	Some - 2 to 3 servings a day!
Protein Found in meat, fish and beans!	Helps you grow!	Some - 2 to 3 servings a day!
Fat Found in butter, cheese, cakes and chocolate!	Keeps you warm and helps you stay healthy (as long as you don't eat too much!)	Occasionally - enough is found in most diets without seeking more
Sugar Found in sweets, cakes, biscuits and sweet drinks!	Gives extra energy (but you might not need it if you are not exercising!)	Occasionally - enough is found in most diets without seeking more

"Eating the right things gives me the energy to perform, so a balanced diet with plenty of carbohydrates, fruit and vegetables is part of my preparation for matches!"

So don't forget the Healthy Eating Hat Trick!

1 Eat a variety of different foods and meals

2 Balance your food intake with plenty of physical exercise

3 Enjoy your food