The document discusses guidelines for a balanced sports diet, including recommendations from the Balance of Good Health model. It recommends basing meals on starchy foods like bread, potatoes, rice and pasta, eating plenty of fruits and vegetables, eating more fish for heart health, limiting saturated fat and sugar, and staying hydrated. The Balance of Good Health model is based on five food groups: fruit and vegetables; bread, cereals and potatoes; meat, fish and alternatives; milk and dairy; and foods containing fat or sugar, which should be limited. A balanced diet from these food groups can provide athletes with the nutrients needed for energy and performance.