nick

Here are some easy steps to improve your diet.

* Eat breakfast. This is the most important meal of the day, so it should not be skipped.
* Reduce the amount of coffee, tea and cola that you drink, and replace them with water, fruit juice or other healthy drinks.
* Eat healthier snacks. Eat carrots, dry breakfast cereal, nuts, rice cakes, rye, crisp breads, bagels or toast rather than crisps, chocolate bars and sweets.
* Reduce sugary foods, for example by eliminating sugar from tea, coffee and breakfast cereal.
* Reduce your intake of fatty foods. For example, reduce the amount of butter, margarine, fatty meat, beef burgers, chips and crisps that you eat.
* Drink plenty of fluids before a match, at half-time and after the match, particularly in hot, humid weather.
* Avoid sugary snacks immediately before the start of a match. Fruit, such as bananas, or other carbohydrate-rich snacks are better. Avoid over-eating before a match.
* Replace fluids, salts and carbohydrates that you have used during the match (see below).