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Do sports, don’t be lazy!

Eat carbohydrates before matches and the sports training

Drink a lot of water during the match and the training

After an intensive physical activity, eat light proteins ( white meat) and reintroduce water, vegetables and fruit.

Introduce different types of food

Buy quality food

Avoid fats to have a slim body and a good health condition

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Drink much water-you will live healthy. Avoid fizzy drinks, they damage you.

Alcohol slows down your body and your mind

Homemade juice is better than factorymade juice.

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Eat fruit and vegetables three times a day: they contain a lot of vitamins and minerals

Choose seasonal fruits and vegetables.

Be healthy, eat fruit.

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Have a good breakfast every morning such as milk, cereals, biscuits, yoghurt, fruit, orange juice.

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Have a good breakfast every morning such as milk, cereals, biscuits, yoghurt, fruit, orange juice.

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Never leap the meals! Follow a balanced diet- eat carbohydrates, milk, fruit and vegetables every day, cheese and legumes twice a week, eat fish three times a week, and the eggs once a week.
Have five meals a day so as to supply calories in this way:
-   30% at breakfast
-  5% at breaktime in the morning
-  35% at lunchtime
-  10% for afternoon break -   20% at dinner
Avoid food containing additives, butter,  too much oil, sweets and sugars. Don’t eat fast food, it’s unhealthy!
Prefer “white meat”
( chicken, turkey…) to “red meat”