A daily intake for a player should be based around nutrient rich carbohydrates, (grainy breads, brown rice, quinoa, wholemeal pasta); lean protein sources, (lean red meat, poultry, seafood, eggs, dairy and lentils) and healthy fat sources, (avocado, olive oil, nuts and fish); as well as fruit and plenty vegetables.
- Fruits and vegetables – aim for a variety of colours
- Breads and cereals – Pasta, rice, low fat noodles, starchy vegetables (kumara, potato), bread, oats, breakfast cereals
- Dairy products – choose low fat varieties including milk, yoghurt and cheese
- Protein rich foods – including lean meat, poultry (e.g chicken), fish/ seafood, , eggs, tofu and pulses • Healthy fats including vegetable oils, nuts, seeds and avocado