Unit 14 – Exercise, Health and Lifestyle

What are the recommendations/guidelines? Do these differ with different groups of people? What are the benefits of a healthy diet? What are the effects of poor nutrition? Has diet changed over the years?

Carbohydrate Fat Protein Vitamins and Minerals 50 - 60% 20 – 30% 10 – 20% No energy value 1g = 4kcal 1g = 9kcal None Provide energy Brain function Liver function Muscular contraction Cell membranes Brain and nervous system (myelin sheath) Protection of organs (brain, kidneys, liver) Hormone production Transportation and storage of vitamins Heat production Growth and repair Provide energy (not first choice) Structural functions (part of muscle, bone, organs, connective tissue, hair, nails) Enzyme production Immune cell production Lipoprotein production LOADS Vision, skin, hair, bones, teeth, antioxidant, blood clotting, hormones, nervous system, growth, immune system, muscle contraction, etc Bread, rice, pasta, potatoes, fruit, veg, sweets, cakes, biscuits Dairy products, meat, oils, nuts, seeds Meat, fish, eggs, cheese, milk, cereals, beans, peas, nuts Everywhere – different vit and mins found in different places Overweight/obesity (high blood pressure, CHD, diabetes, gallstones, arthritis, cancer) Underweight (menstrual problems, reduced infection resistance) Kwashiorkor (stunted growth, swollen abdomen and legs) Retardation Osteoporosis, tooth decay, low blood pressure, skin problems, anaemia, heart palpitations, rickets, kwashiorkor, scurvy, stunted growth etc Carbohydrate → Glucose Fats → Fatty acid Protein → Amino acid - Fibre is a type of carbohydrate – it aids digestion – protects against bowel diseases and heart disease Saturated fats are solid at room temp - ‘bad fats’ Unsaturated fats (mono- and poly-unsaturated) are liquid at room temp – ‘good fats’ Omega 3 + 6 – reduce heart disease and arthritis, increase brain function Essential proteins – we cannot make these in our bodies so we must get them from our diet Non- essential proteins – the liver can make these if we have all the right components

Diet Do recommendations vary? Consider health, fitness, age, gender, size, etc Benefits of a healthy diet… Weight control Good energy levels Disease/illness prevention

Diet Changes to diet in the UK…

Dietary targets for the UK population

The Eatwell Plate

Simple guidelines of healthy eating and lifestyle on a daily basis

The main components of food habits

Components of fitness

The principles of exercise programming

Modified rate of perceived exertion (RPE) chart