Eat well. Rest well. Play with a smile.

Simple food, water, sleep and recovery ideas for children and families.

BUILD A BALANCED PLATE

There is no magic food.

Growing bodies need a mixture of different foods. The aim is variety over time—not perfection at every meal.

A colourful selection of balanced everyday foods — FOOD FOR FAMILIESColour, variety and familiar choices.

Fruit & vegetables

Try a variety of colours across the day. Fresh, frozen and tinned choices can all count.

Energy foods

Potatoes, bread, rice, pasta and cereals help provide energy for school, play and training.

Protein foods

Beans, lentils, peas, eggs, fish and meat can help build a balanced diet. Choose a variety.

Dairy & alternatives

Milk, yoghurt, cheese or suitable alternatives can contribute to a varied diet.

Hydration

Bring a water bottle and drink regularly through the day and around activity.

SLEEP & RECOVERY

Rest is part of playing.

A consistent bedtime routine, quiet wind-down time and rest after activity can support mood, concentration and recovery. If there is an ongoing concern about a child’s sleep, speak to a health professional.

MATCHDAY

Keep it familiar and simple.

Have a familiar balanced meal before the game.
Bring water and sip regularly.
After playing, return to a normal balanced meal or snack.

PRE-MATCH MEAL IDEAS

Familiar, balanced and simple.

Choose foods your child enjoys and already knows, with water alongside.

Porridge, banana & yoghurt

A simple breakfast with an energy food, fruit and dairy or a suitable alternative.

Beans or egg on toast with fruit

A warm, familiar option that can be adjusted to the child’s taste.

Tomato pasta with chicken or beans

Add familiar vegetables and keep the sauce simple.

Jacket potato with tuna, beans or cheese

Serve with vegetables or salad the child likes.

These are ideas, not rules. Choose a portion suitable for your child and avoid trying unfamiliar foods immediately before a match.