Water Children need plenty of fluid to help their gut work, to hydrate their skin, regulate body temperature (important in a tough match) and feel energised and healthy. When kids drink enough water they’re more likely to concentrate well, have consistent energy levels, and are less likely to suffer headaches and constipation. School-age children need six to eight glasses of water a day, younger children about half or three quarters of this amount, depending how active they are. Though it isn’t fashionable nowadays, plain water is the simplest, most nutritionally pure drink you can give your child. Sports drinks are fine occasionally but, however active your child’s sports life, they don’t really need these. They have a hefty sugar content and are additive-ridden (and expensive).

Wholegrains Children also need the right fuel, and this should come mainly from carbohydrates. Wholegrains such as wholemeal bread, muffins, pittas, unsweetened muesli, porridge are not only rich in nutrients such as B vitamins, but also seem to give a child more consistent energy and reduce the likelihood of them feeling moody or wired. Try different styles of wholemeal bread, from dark German-style to light, crusty wholemeal — delicious toasted and buttered. You could make sandwiches using one slice of wholemeal and one white. I think children over five should have two thirds of their carbs as wholegrain, one third as white, and I encourage all children to have a good breakfast.

Fresh fruits and vegetables These are great for vitamin C and for consistent energy throughout the day. The classic banana is good pre-match fuel, giving them just enough energy to get off the sofa and start running round the pitch. Most children know they need fresh fruits and vegetables but may not know why — tell them they need enough vitamin C and other antioxidants to ensure that their immune system stays strong enough to fight off the colds, flu and other viruses that swarm around schools and sports teams.

Professional footballers frequently take a vitamin supplement to counteract the increased strain that regular tough professional exercise places on their immune system but kids can glean enough protection from having five portions of fruit and veg a day.

Protein When I’ve asked children which foods they think an active, sporty body needs, they often tell me they need lots of muscle- building protein — and they’re sort of right. But a word of warning: some parents think the more protein a child eats, the stronger their muscles are; others worry that carbohydrates will make the child fat and so base the diet around protein. These attitudes aren’t healthy. Kids don’t grow more if they eat more protein. Too much protein can cause their kidneys to be overburdened, so moderation is the key. Your child needs to get a good balance of protein and carbohydrate.

Animal proteins are the most important for growth and are found in chicken, seafood, fish, red and white meat, eggs, milk, yoghurt and cheese. When it comes to veggie protein a wide variety of plant proteins gives the best nutritional effect. Serve a mix of nuts, seeds, legumes, lentils, tofu, and grains such as quinoa and buckwheat.

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