Diet and Nutrition

Starchy carbohydrates should be included in each meal or snack. Examples of starchy carbohydrates are; cereals, bread, potatoes, rice, chapattis and pasta.
Starchy carbohydrates provide your body with energy, fibre, vitamins and minerals. Exercising muscles also rely on carbohydrate as their main source of energy.
Where possible choose ‘wholemeal’ or ‘wholegrain’ varieties.

Aim to eat 2-3 portions of dairy or dairy alternatives a day. Dairy includes yoghurt, milk / soy milk and cheese.
Dairy / dairy alternatives are an important source of protein, calcium and vitamins.

Aim to eat at least 2 portions of meat, fish, eggs, beans, pulses, lentils, nuts or meat alternatives such as Quorn or tofu each day. These are an important source of protein, vitamins and minerals such as iron.
Two portions of fish each week, one being oily, will also help you to get some essential fatty acids (omega-3) which is good for heart health.
If you have had problems with anaemia take a look at this link: BDA food fact sheet Iron

A healthy balanced diet can support the normal functioning of the immune system. Most people can get all the vitamins and minerals they need by eating a healthy, balanced diet, with the exception of vitamin D.
Vitamin D supports bone, teeth and muscle health. Our main source of vitamin D is sunlight. In Scotland, we only get enough of the right kind of sunlight for our bodies to make vitamin D between April and September.
Food sources of vitamin D include oily fish, eggs and fortified foods such as cereals, soya products and spreads.
To help you get enough vitamins D, it is recommended that everyone in Scotland (including children over 1 year) should consider taking a daily supplement containing 10 micrograms of vitamin D (400 IU), particularly during the winter months (October to March). Vitamin D supplements can be found in most supermarkets and pharmacies.
Groups at higher risk of vitamin D deficiency should take a daily supplement all year round. These groups include:
> all pregnant and breastfeeding women
> infants and children under 5 years old
> people who have low or no exposure to the sun, for example those who cover their skin for cultural reasons, are housebound, or indoors for very long periods
> people from minority ethnic groups with dark skin such as those of African, African-Caribbean and south Asian origin, who require more sun exposure to make as much vitamin D

Note: The current guidance on sun safety should be followed. 10–15 minutes of unprotected Scottish sun exposure should be safe. Once sunscreen is correctly applied, your body won’t make any more vitamin D. Staying in the sun for prolonged periods without the protection of high factor sunscreen increases the risk of skin cancer. Sun beds are not a recommended source of vitamin D. Radiotherapy and chemotherapy can make skin more sensitive to the sun. To protect yourself use a high sun protection factor (SPF) and avoid the hottest part of the day (11am-3pm). Remember, it is possible to get sunburn through clothing so apply sunscreen underneath your clothes and wear a hat.

Have at least 5 portions of a variety of fruit and vegetables per day. This includes fresh, frozen, canned and dried fruit and vegetables.
Fruit and vegetables provide your body with important vitamins and minerals, and are a good source of fibre to keep your bowels moving regularly.

Food and drinks high in fat and/or sugar should be eaten in small amounts only. These include butter, margarine, oil, cream, cakes, biscuits, sweets and soft drinks. They are higher in calories but lower in protein and vitamins and minerals than other food groups.

Dehydration affects both mental and physical performance. Aim to drink at least 6-8 cups of fluid each day. Start exercise well hydrated, and drink during and after exercise to stay hydrated.