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Nutrition Information
  Labels
It's important to eat properly, before and after sport. Are you eating properly? 

See below for some good eating tips. 		It's impotant to eat properly

Example of 50g Carbohydrate Snacks

Light and easy to eat:

  • 250 ml of carbo-loader supplement (Gatorade, Exceed High Carbohydrate source)
  • 250-350 ml of liquid meal supplement (Exceed Sports Nutrition Supplement or Sustagen) or a home-made low-fat milk shake/fruit smoothie
  • 800-1000 ml of sports drink
  • 800 ml of cordial



  • 500 ml of fruit juice, soft drink or flavored mineral water 50 g packet of jelly beans or jelly lollies
  • I round of jam sandwiches (thick-slices bread and lots of jam!)
  • 3 medium pieces of fruit (e.g. apple, orange and banana)
  • Large Mars Bar (70 g) - note that this is a high-fat choice

Quick, low-fat and nutritious:

  • 250-350 ml of liquid meal supplement (Exceed Sports Nutrition Supplement or Sustagen)
  • A home-made low-fat milk shake/fruit smoothie
  • Cup of thick-vegetable soup with a wholemeal roll



  • Salad sandwich and a piece of fruit
  • Carton of low fat fruit yoghurt and a muesli bar (not chocolate)
  • Large baked potato (250-300 g) with low-fat filling and a glass of skim milk
  • Bowl of cereal with skim milk
  • Bowl of fruit salad with 1/2 carton of low-fat fruit yoghurt
  • 3 Muesli bars - also high in fat if choc-coated

Be a Label Reader

What Should I be Looking For?

The Nutrition Information Panel

If a food product makes any claims about its nutritional content, for example, "low fat", "no added sugar" or "cholesterol free" it must carry nutrition information on the packet.

Points to Consider:
Per 100-gms column: 100g is a useful standard to help you compare different products. It can be found on every nutrition panel. This is most helpful when choosing the most suitable product.
Fat:

Use the fat figure in the per 100g column. Generally look for products which have a number which is less than 10g fat per 100g the lower the better.

Carbohydrates:
Total: This includes both the sugars and starches together. You can use this figure to work out how much carbohydrate your eating in total.
Sugars: This will tell you how much of the total carbohydrate is sugar. The sugar may be naturally occurring e.g. dried fruit, added glucose or sugars etc. Use the sugar figure in the per 100 g column. Where possible look for products that have a number which is less than 16-17-g per 100g
Dietary Fibre: Use the fibre figure in the per 100g column and choose the product which is higher in fibre
Nutritional Information

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This page last updated : 14th June 2001