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The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.

Most of us still are not eating enough fruit and vegetables. They should make up over a third of the food we eat each day.

Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.

Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.

Fruit and vegetables are a good source of vitamins, minerals and fibre.
Find out more about how to get your 5 A Day

Starchy food should make up just over a third of the food we eat. Choose higher fibre wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes.

There are also higher fibre versions of white bread and pasta.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
Find out more about starchy foods

Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps keep our bones healthy.

Try to go for lower-fat and lower-sugar products where possible, like 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.
Find out more about milk and dairy foods

These foods are good sources of protein, vitamins and minerals. Pulses, such as beans, peas and lentils, are good alternatives to meat because they're lower in fat and higher in fibre and protein, too.

Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Aim for at least 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.

Find out about pulses, fish, eggs and meat.

Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.

Remember all types of fat are high in energy and should be eaten sparingly.
Find out more about the different types of fat in our diet

These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

They're not needed in our diet, so should be eaten less often and in smaller amounts.
Get tips on cutting down on sugar

Water, lower-fat milks and lower-sugar or sugar-free drinks, including tea and coffee, all count.

Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml a day.
Find out more about water, drinks and your health

How does the Eatwell Guide work?

The Eatwell Guide divides the foods we eat and drink into 5 main food groups.

Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.

It's important to get some fat in your diet, but foods that are high in fat, salt and sugar have been placed outside of the circular image as they're not necessary as part of a healthy, balanced diet and most of us need to cut down on these.

Unsaturated fats from plant sources (for example, vegetable oil or olive oil) are healthier types of fat.

But all types of fat are high in energy (calories), so they should only be eaten in small amounts.

On average, women should have around 2,000 calories a day (8,400 kilojoules) and men should have around 2,500 calories a day (10,500 kilojoules). Most adults consume more calories than they need.

Find out how food labels can help you choose between foods and pick those lower in calories, fat, saturated fat, sugar and salt.

Combination foods

Many foods, such as pizzas, casseroles, pasta dishes and sandwiches, are combinations of the food groups in the Eatwell Guide.

With these meals, check the ingredients and think about how these fit with the sections on the guide to help you achieve a balanced diet.

Does the Eatwell Guide apply to everyone?

The Eatwell Guide applies to most of us, whether we're a healthy weight or overweight, whether we eat meat or are vegetarian, and no matter what our ethnic origin.

Anyone with special dietary requirements or medical needs might want to check with a registered dietitian on how to adapt the Eatwell Guide to meet their individual needs.

Children under the age of 2

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Read more about babies, toddlers and young children's nutritional needs in Your baby's first solid foods.

Download the Eatwell Guide booklet

For more information, including details of which foods are included in the food groups, download GOV.UK's The Eatwell Guide.

Healthy eating support

Food and diet advice on the NHS website includes:

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The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet. You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.

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What Do Performance-Enhancing Drugs Do To Your Body?

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Some sportspeople try to gain an advantage by using performance-enhancing drugs. This is known as doping . Many performance-enhancing drugs are banned by sports' governing bodies.

There are 5 'doping classes', which are categories of banned drugs:

Doping class

Effect on performance

Dangerous side-effects

Stimulants
Make athletes more alert and mask fatigue (extreme tiredness caused by physical activity)

Can cause heart failure , addictive

Anabolic agents - steroids
Help athletes to train harder and build muscle

Increased aggression and kidney damage

Diuretics
Remove fluid from the body. Used to make the weight, eg in boxing and to hide other drug use

Causes severe dehydration

Narcotic analgesics
Mask pain caused by injury or fatigue which can make the injury worse

Addictive

Peptides and hormones
EPO (Erythropoietin) red blood cells - gives more energy and HGH (Human Growth Hormone) - build muscle

EPO - risk of stroke or heart problems and HGH - abnormal growth, heart disease, diabetes, arthritis etc

Beta blockers are banned in archery and shooting as they keep the heart rate low and reduce tremble in the hands.

Blood doping is injecting blood that has been removed from the body a few days earlier, enabling the blood to carry more oxygen. It is banned as it's a form of cheating. It can cause kidney and heart failure.

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BBC Bitesize - GCSE Physical Education - Drugs in sport - Revision 1

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1 2 Page 1of 2 Some sportspeople try to gain an advantage by using performance-enhancing drugs. This is known as doping . Many performance-enhancing drugs are banned by sports' governing bodies.

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The ideal diet for an athlete is not very different from the diet recommended for any healthy person.

However, the amount of each food group you need will depend on:

The type of sport

The amount of training you do

The amount of time you spend doing the activity or exercise

People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend exercising.

To help you perform better, avoid exercising on an empty stomach. Everyone is different, so you will need to learn:

How long before exercising is best for you to eat

How much food is the right amount for you

CARBOHYDRATES
Carbohydrates are needed to provide energy during exercise. Carbohydrates are stored mostly in the muscles and liver.

Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice. They provide energy, fiber, vitamins, and minerals. These foods are low in fat.

Simple sugars, such as soft drinks, jams and jellies, and candy provide a lot of calories, but they do not provide vitamins, minerals, and other nutrients.

What matters most is the total amount of carbohydrates you eat each day. A little more than half of your calories should come from carbohydrates.

It's beneficial to eat carbohydrates before you exercise if you will be exercising for more than 1 hour. You might have a glass of fruit juice, a cup (245 grams) of yogurt, or an English muffin with jelly. Limit the amount of fat you consume in the hour before an athletic event.

You also need carbohydrates during exercise if you will be doing more than an hour of intense aerobic exercise. You can satisfy this need by having:

Five to ten ounces (150 to 300 milliliters) of a sports drink every 15 to 20 minutes

Two to three handfuls of pretzels

One-half to two-thirds cup (40 to 55 grams) of low-fat granola

After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily.

People who exercise or train for more than 90 minutes should eat or drink more carbohydrates, possibly with protein, 2 hours later. Try a sports bar, trail mix with nuts, or yogurt and granola

For workouts lasting less than 60 minute, water is most often all that is needed.

PROTEIN
Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up.

But it is also a myth that a high-protein diet will promote muscle growth.

Only strength training and exercise will change muscle.

Athletes, even body builders, need only a little bit of extra protein to support muscle growth. Athletes can easily meet this increased need by eating more total calories (eating more food).

Most Americans already eat almost twice as much protein as they need for muscle development. Too much protein in the diet:

Will be stored as increased body fat

Can increase the chance for dehydration (not enough fluids in the body)

Can lead to loss of calcium

Can put an added burden on the kidneys

Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise.

Amino acid supplements and eating a lot of protein are not recommended.
WATER AND OTHER FLUIDS
Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise.

Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids in the body include:

Make sure you drink plenty of fluids with every meal, whether or not you will be exercising.

Drink about 16 ounces (2 cups) or 480 milliliters of water 2 hours before a workout. It is important to start exercising with enough water in your body.

Continue to sip water during and after you exercise, about 1/2 to 1 cup (120 to 240 milliliters) of fluid every 15 to 20 minutes. Water is best for the first hour. Switching to an energy drink after the first hour will help you get enough electrolytes.

Drink even when you no longer feel thirsty.

Pouring water over your head might feel good, but it will not get fluids into your body.

Offer children water often during sports activities. They do not respond to thirst as well as adults.

Teenagers and adults should replace any body weight lost during exercise with an equal amount of fluids. For every pound (450 grams) you lose while exercising, you should drink 16 to 24 ounces (480 to 720 milliliters) or 3 cups (720 milliliters) of fluid within the next 6 hours.
ACHIEVING DESIRED WEIGHTS FOR COMPETITIVE PURPOSES
Changing your body weight to improve performance must be done safely, or it may do more harm than good. Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects. It is important to set realistic body weight goals.

Young athletes who are trying to lose weight should work with a registered dietitian. Experimenting with diets on your own can lead to poor eating habits with inadequate or excessive intake of certain nutrients.

Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training.

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Nutrition and athletic performance: MedlinePlus Medical Encyclopedia

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Good nutrition can help enhance athletic performance. An active lifestyle and exercise routine, along with eating well, is the best way to stay healthy.

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							Principles of Good Nutrition for Sport
Performance 

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							Principles of Good Nutrition for Sport
Performance 

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Everyone needs a balanced diet to maintain a healthy lifestyle, but for sports performers who are training and competing on a regular basis this is even more important. Depending on how active you are, you may need anything from 2,000 to 5,000 total calories per day to meet your energy needs. If this is not the case you may:   Find it difficult to achieve peak performance   Suffer weight loss and muscle wastage   Lack the energy levels to train and compete