DIET

WHAT ARE THE 7 FACTORS OF A BALANCED

DIET ?

CARBOHYDRATES

Carbohydrates are important because they maintain our body’s energy stores.

Carbohydrates are the best source of fuel for an athlete.

There are 2 types of carbohydrate:

1.Sugars (simple carbohydrates)

2.Starches (complex carbohydrates)

In your books state what foods you can find in simple and complex carbohydrates.

Carbohydrates are stored in the muscle and the liver as glycogen.

Glycogen can be quickly converted into glucose and used as energy in the muscles, the brain and other organs.

Glycogen stores need to be replenished after strenuous exercise, with a diet high in complex carbohydrates.

FATS

Fat is important because it also provides energy and helps to make other things work, such as fat-soluble vitamins.

Fat stores are mainly determined by your genes.

Fat is stored in the skeletal muscle and fat cells.

WHAT ARE THE FUNCTIONS OF FAT? – PAGE 179.

The 2 types of fat are:

• Saturated fats – meats, dairy, cakes, confectionary, pastries.

• Unsaturated fats – oily fish, seeds.

PROTEIN

Protein can also provide energy, but its main function is as a body builder in respect of muscles and as a repairer of damaged tissue.

Protein is important for growth, training and repair when recovering from injury.

Copy down the functions protein has.

Protein comes from 2 types of food:

• ANIMAL PROTEIN

Found in meat, poultry, fish and dairy products.

2. PLANT OR VEGETABLE PROTEIN

Found in pulses (lentils, peas and beans), nuts, bread, potatoes, cereals, pasta and rice.

VITAMINS

Vitamins are only required in small quantities and are needed for:

1. Good vision

2. Good skin

3. Red blood cell formation

4. Healing

5. Healthy bones and teeth

6. Blood clotting

Vitamins come in 2 groups:1. Water-soluble vitamins – B and C. Travel around the body to

where they are not needed, if not used, the body disposes of them.

2. Fat-soluble vitamins – A, D, E and K. stored in body fat, until they are needed.

VITAMIN FUNCTION SOURCE OF VITAMIN

B Whole grains, nuts and meat

C Important for keeping body tissues in good

shape.

A Milk, cheese, egg yolk, liver and carrots

D

E Vegetable oil

K

MINERALS

Minerals are inorganic substances that our bodies need for a variety of functions.MINERAL WHY DO WE NEED IT?

Calcium Formation and maintenance of bones and teeth.

Iron Important for the oxygen-carrying capacity of the blood. Iron forms part of haemoglobin. Haemoglobin is found in red blood cells. Red blood cells transport oxygen around the body.

Sodium Regulating body water content.Involved with nerve functioning.

Potassium Functioning of cells.

Magnesium

Assists muscle functioning.

WATER

Water is a means of transport for:

• nutrients

• waste

• hormones

Removal of waste products via urination and brething

What are the 3 other functions of water?

FIBRE

Fibre adds bulk to food and is important in the functioning of the digestive system.

There are 2 types of fibre:

1.Soluble (oats, fruit and vegetables)

2.Insoluble (wholegrain cereals and wholegrain bread)

CAN YOU NAME THE FOOD COMPONENT OF THE FOLLOWING

FOOD GROUPS ?

QUIZ1) A food component is called a nutrient. Name 3 different nutrients. One = Protein.2) Give a food example of a carbohydrate3) There are two types of carbohydrate, one of them is simple, the other is called what? What is the

difference between the two?4) How many calories should a male person intake per day?• 1500• 2500• 30005) How many calories should a female person intake per day?• 1000• 2000• 25007) Give a food example that is high in fats.8) What are the two types of fats?9) What food nutrient is meat, fish and eggs high in?10) Name 2 functions of water11) What does vitamin E do?12) Name 1 type of mineral. 13) What is dietary fibre used for?14) What two types of protein are there?

Useful sources of information to do your assignment – Not for copy and

pasting!

• http://www.bbc.co.uk/schools/gcsebitesize/pe/performance/0_performance_nutrition_rev1.shtml

• Planner live.• Your book.

DEADLINE:

THIS PART OF THE ASSIGNMENT IS TO BE DONE FOR THE FIRST MONDAY BACK

AFTER HALF TERM.