Nutrition = choices

I always tell my athletes that no matter how fast, fit or strong you are, you will never be able to reach your full potential unless you eat properly. From the time you wake up in the morning until you go to sleep, you need to be eating regular healthy meals which help you focus mentally and keep you sustained physically.

Healthy eating does not mean you cannot once in a while enjoy a chocolate or piece of cake, but it does mean that for most of the time you need to be eating healthy foods in order to deserve them.

I have put this table below to help you choose a healthy food over an unhealthy food which you need to think about very carefully each time you decide to eat something.

Water or  Diluted Fruit Juice (1/3juice 2/3 water) Coke, Fanta, Sprite, Cream Soda etc.
Rye or Low GI Bread White or Brown Sandwich Bread
Low Fat Yoghurt Ice Cream
Cocoa Milo, Hot Chocolate or Nesquick
Apples, Apricots, Pears, Berries, Oranges Watermelon, Grapes, Melons
Carrots, Peas, Beans, Spinach Baked Beans
Rolled Oats, Future Life, Morvite, Pronutro Kellogg’s, Wheatbix & other processed cereals
Sweet Potatoes, Quinoa & Wild Rice White Rice, Wheat pasta, Potatoes
Chicken, Fish, Tuna, Turkey, Ostrich Red Meat, Lamb, Mince

Avoid foods which contain sugar and stimulants such as caffeine in coffee.

Think about your day and week, and ask yourself: Do I really eat properly? Your health is very important so make the wise choices and you will be healthier, more focused and achieve the best you can in school and sport.

Mark Wolff is co-founder of 32Gi a supplement company focused on healthy nutrition. He has over 20 years’ experience in sport and nutrition and uses his knowledge and experience to help others lead healthy lifestyles.