| Food for fitness - Take the test |
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| Are you a breakfast eater or a breakfast skipper? | | | | It’s simple but true - children who eat breakfast tend to perform better at games and in school. You simply don’t concentrate well when you skip breakfast or just have sweets on the way to school! Breakfast eaters do better in school, can pay closer attention, participate more in class discussions, and manage more difficult exercises than breakfast skippers. |
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| Sit down to a ten minute breakfast in the mornings. A good breakfast can help to improve their memory, focus and concentration. |
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| Are you a lunch muncher or a lunch dumper? |
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| One thing is sure. A car won’t run on the wrong type of fuel and neither will you. Pick one food from each of the four main groups to make up your own nutritious lunch. Do your best! |
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| A carbohydrate food (wholegrain if possible) – bread, wrap, pitta bread, bread sticks, crackers, selection or rolls and baps. |
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| A protein food – Cold meats such as ham/ turkey/ chicken, tuna or hummus. |
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| A vitamin and mineral rich food - Any fresh fruit, mini boxes of raisins, dried fruit like mango, apricots and dates, carrot sticks, salad veg. |
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| A calcium rich food - yogurts pots and drinks, small cartons of milk, cheese cubes or strings. |
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| Treat foods are not necessary and perhaps your teacher prefers that you don’t bring certain foods like fizzy drinks and crisps to school. Only eat them after the other more important foods in your lunch box. |
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| Cereal Group | Fruit & Veg | Milk Group | Meat Group | “Treats” | | Brown Bread | Bunch of seedless grapes | Yogurt Drink | Lean Ham | Mini muffin | | Pitta Pocket | Salad and
2 Satsumas | 2 x low fat
fromage frais | Deli Turkey | Carrot cake /
fruit cake / brack | | Soft Roll or bagel | Smoothie | Cheddar Cheese portions /strings | Tuna and sweetcorn mix | Oat and dried fruit biscuits | | Breadsticks | Banana | Fruit Bio Yogurts | Hummus dip | Reduced fat and salt popcorn | | Wholegrain roll or bap | Carrot Sticks, pear | Little milk drink with friendly bacteria | Chicken and avocado mix | Chocolate covered rice cake |
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| Are you a water drinker or a desert hopper? |
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Ordinary water is probably the best defence you have against getting tired too early in a team game or your favourite activity.
Find a "cool" looking bottle at home, fill it with water and take it with you to the games room or the playing field. You won’t see it in a bag but on the side line it can be a constant reminder to drink water during your sport.
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Did you know?
Your Granny was right. Fish is good for our brains. Try to eat a serving of oily fish (tuna, salmon, sardines and mackerel) once or twice every week.
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Did you know?
A can of fizzy soft drink contains approx 11 cubes of sugar.
An average bowl of chocolate covered breakfast cereals contains as much sugar as a chocolate bar and has very little fibre. Some are more like desserts not breakfast cereals!
You can get 4 times more salt in a bowl of certain cereals than you’d find in a 25g bag of roasted peanuts. There are new cereals now with little or no salt. Read the labels.
A super sized fast food meal (large burger, fries, dessert and soft drink) can contain as much as 2,200 calories, which would mean you would need to run the equivalent of a marathon (26 miles) to burn it off!
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