Healthy Eating Policy

Kilmainhamwood GFC aims to create a supportive environment in which it promotes healthy eating for all its members and the wider community, to make the Association a healthier place for everyone to enjoy. The club is committed in supporting a whole organisational approach to embed and implement the following eating guidelines.

The guidelines describe the types and amounts of foods people need for healthy eating. It is important to note that these are guidelines and can be adapted by clubs / teams to meet their needs. Everyone has different food needs depending on body size, age, gender, underlying medical conditions and activity level. Following these guidelines and being active gives people the best chance of being healthy and well.

Our Club does not recommend:

• The use of sports supplements and nutritional products (protein and carbohydrate powders/meal replacements) claiming to enhance performance

• The use of sports drinks, bars and gels

• Bringing fizzy drinks, sugar drinks, crisps, chocolate and other junk food to training or games

• Accepting sponsorship from unsuitable food suppliers who hold opposing views

Top Tips:

• Choose real foods — the majority of foods we eat should be from an unprocessed "real foods" such as fresh meat, fish, dairy, nuts, seeds, fruit and vegetables. Often processed foods such as ready-made and tinned foods lack nutrition

• 5-a-day — More is better - have at least 5 servings of fruit, veg or salad every day

• Brown is best — Choose wholemeal cereals, breads, pasta & rice for fibre & healthiest calories. For healthy eating people should base most of the food they eat on this group

• Some low-fat dairy Foods - Low-fat milk, cheese & Yogurt options have the same amount of calcium & other nutrients with fewer calories

• Protein Power - (Meat, fish, poultry, eggs and alternatives). Try to eat fish at least twice a week - Oily fish is best. Remove all visible fat from meat and all skin from poultry. Peas, Beans and lentils are low-fat, high-fibre alternatives to meat

• Less is more — Avoid adding salt to food during cooking & at the table. Use pepper, herbs & lemon/lime juice to add flavour. Limit the intake of processed foods & choose low-salt options  

• Not too much & not too often - Only have foods that are high in Calories fat & sugar (biscuits, cakes, savoury snacks & confectionery) occasionally - NOT every day. All types of fats, oils & spreads are high in calories - use as little as possible and chose a reduced-fat spread where possible

• Stay Hydrated - at least 8 medium sized glasses of water every day - this may need to be increased a little when playing sport or on a hot day

• Breakfast is a Big Deal - a healthy balanced breakfast will kick start every day, helping you to concentrate and fuel your morning

• Cooking Methods — Grill, bake, steam or boil foods instead of frying or deep frying

• Variety is the spice of life - Eat regular meals which contain a variety of foods - the basis of all meals should be carbohydrates & vegetables as well as containing protein. You should not cut out any key food groups unless you have medical reason to do so and your GP is informed. E.g. an allergy to certain foods

• Serving Sizes

  • Chose smaller portions and add plenty of vegetable, salad & fruit

  • Use the width and depth of your palm (without fingers and thumb) to estimate how much meat, poultry or fish you need

  • Use a 200ml cup to guide portion sizes of cereals, cooked rice & pasta, veg, salad & fruit

  • Use a matchbox to guide one serving of cheese

Healthy eating in a nutshell:

• Plenty of breads, potatoes, pasta & rice (wholegrain)

• Plenty of fruit & vegetables

• Some milk, cheese & yogurt — choose low fat   Some meat, poultry, fish, eggs & alternatives

• Very small amount of fats & oils

• A very small amount of foods high in fats & oils

Our club is committed to following this healthy eating guide but we are not responsible for the diets of members