Presentation on theme: "Section Your personal health and wellbeing"— Presentation transcript:
1 Section 1.1.5 Your personal health and wellbeing Lesson 13: A balanced diet
2 Learning Objectives and Outcomes W.A.L.F.Understand the link between exercise, diet, work and rest, and their influence on personal health and wellbeingExplain the requirements of a balanced dietExplain the importance and uses of macro and micro nutrients, carbohydrates, proteins, fats, vitamins, minerals, water and fibre in maintaining a healthy, active lifestyleExplain the need to consider the timing of dietary intake when performing due to the redistribution of blood flow during exerciseW.I.L..F.All of you will be able to explain the requirements of a balanced diet and its impact on performanceMost of you will be able to explain the requirements of a balanced diet and its impact on performance and be able to answer exam questions with the help of the teacherSome of you will be able to explain the requirements of a balanced diet and its impact on performance and be able to answer exam questions independently
3 A Balanced Diet = A diet which contains an optimal ration of nutrients Provides the energy to work, exercise, rest, and repair tissuesAlso maintains an energy balanceCalories In = Calories Out
4 Energy BalancePeople who adopt a sedentary lifestyle (not much physical activity) and eat more calories than they use, tend to put on weightIf you stop exercising it is important to keep a balance between the amount of calories taken in and the amount used up so you neither lose nor gain weightActive people use more energy and therefore need more calories
5 Factors of a Balanced Diet There are seven factors of a balanced dietThese factors are split into two categories:Macro NutrientsMicro Nutrients
6 These form the biggest part of what we eat Macro NutrientsThese form the biggest part of what we eatCarbohydratesProteinFats
7 Carbohydrates Most of our energy should come from carbohydrates This type of energy is stored in our muscles and liver as glycogenQuickly converted into glucose and provides us with energy
8 2 Types of Carbohydrates Simple: SugarsComplex: StarchSources include chocolate, cakes, biscuits, fruit, and vegetablesSources include pasta, potatoes, brown rice, wholemeal bread, and bananas
9 Protein Important for building and repairing muscle tissue Can also provide energy when we exercise over very long periods of time i.e. marathon runningSources include meat, fish, poultry, nuts, and eggs
10 FatsAlthough most of our energy should comes from carbohydrates, fats also provide energyTo burn energy from fat we should exercise over long periods at low intensitySources include milk, cheese, butter, margarine, fatty meats, chocolate, and cooking oils
11 Needed in smaller quantities than macro nutrients Micro NutrientsNeeded in smaller quantities than macro nutrientsVitaminsMineralsWaterFibre
12 Vitamins Essential but only needed in small amounts Help our vision, skin, bones, teeth and healing capabilitiesCan be found in foods or some people take vitamin tabletsSources include fruit, meat, cereals, nuts, and vegetable oil
13 Minerals All minerals have a particular function Two of the most important are calcium and ironIron:Important in the formation of red blood cellsImportant to haemoglobin and the oxygen carrying capacity of the blood, without iron the blood would not be able to carry oxygen around the bodyEssential for long distance athletesCalcium:Important in the formation of bones and teethHelps make bones strongImportant for older people as it helps to maintain bone density
14 Water Water holds oxygen and is the main component of many cells Transports nutrients, waste and hormones around the bodyEssential in the control of body temperatureDuring exercise, the body sweats, so water needs to be taken in for replenishmentPrevents dehydration
15 Fibre There are two types of fibre: Insoluble – adds bulk to our food helping it to keep moving through the digestive system, preventing constipation. Sources include wholegrain cereals and breadsSoluble – helps to reduce cholesterol, keeping the heart healthy. Sources include fruit and vegetables
16 Dietary Intake and Performance Knowing what to eat is important so you have a balance dietIt is important to eat at the proper times in relation to when you intend to exercise or competeWhen we eat we need blood to be directed to the digestive system to help to digest the foodBlood flow is increased by widening the blood vessels whilst blood flow to other areas of the body is reduced by constriction
17 Blood ShuntingWhen we exercise or compete blood needs to be pumped to our working muscles to provide oxygenIf we eat just before exercise the blood will be pumped to our muscles and so will not be available in the gut for digestion, which may cause stomach crampsTherefore, it is important to eat 2 – 3 hours before you intend to exercise so that food will be digested to provide energy and blood will be available to deliver oxygen to the working muscles
18 RememberEat a light meal high in carbohydrate at least 2 hours before training or competingUnderstand the energy requirements for your sport and know where the energy in your diet comes fromRemember to drink plenty of water especially if you exercise or take part in sportTry to avoid unsaturated fats and limit animal fats as these are high in cholesterol
19 Name both types of carbohydrate (other than simple and complex) Question 1Name both types of carbohydrate (other than simple and complex)
20 What form of carbohydrate is chocolate and cake? Question 2What form of carbohydrate is chocolate and cake?
21 Question 3Luke is a discuss thrower. For his event he would emphasise one of the macro nutrients in his diet. Which would it be?
22 Question 4Calcium is an important mineral. Give one example of why it is so important?
23 Why should a marathon runner drink plenty of water during a race Question 5Why should a marathon runner drink plenty of water during a race
24 Question 6When we exercise, blood is sent to the working muscles. This means that less blood is available for digesting food, which is why we should not eat too close to exercise. What is this process known as?