Exercise

Food consumed before exercise

Mild activity (more than half an hour)
Tai chi
Walking
Stretching exercise

1 portion of starch food
2 pieces of cracker
OR 1 glass of skimmed milk
OR 1 small orange

Moderate activity (around 1 hour)
Badminton
Cycling

2 portions of starch food (extra 1 portion after 1 hour)
1 slice of whole meal bread
OR 1 banana
OR 1 cup of oatmeal

Strenuous activity ( more than 1/2 hour)
Running
Swimming

3 portions of starch food (extra 1 portion after 1/2 hour)
1 slice of sandwich bread + 1 glass of skimmed milk
OR 1 plain roll
OR 1 large banana + 1 glass of skimmed milk