Section 1.1.5 Your personal health and wellbeing Lesson 13: A balanced diet

Learning Objectives and Outcomes W.A.L.F. Understand the link between exercise, diet, work and rest, and their influence on personal health and wellbeing Explain the requirements of a balanced diet Explain the importance and uses of macro and micro nutrients, carbohydrates, proteins, fats, vitamins, minerals, water and fibre in maintaining a healthy, active lifestyle Explain the need to consider the timing of dietary intake when performing due to the redistribution of blood flow during exercise W.I.L..F. All of you will be able to explain the requirements of a balanced diet and its impact on performance Most 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 teacher Some 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

A Balanced Diet = A diet which contains an optimal ration of nutrients Provides the energy to work, exercise, rest, and repair tissues Also maintains an energy balance Calories In = Calories Out

Energy Balance People who adopt a sedentary lifestyle (not much physical activity) and eat more calories than they use, tend to put on weight If 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 weight Active people use more energy and therefore need more calories

Factors of a Balanced Diet There are seven factors of a balanced diet These factors are split into two categories: Macro Nutrients Micro Nutrients

These form the biggest part of what we eat Macro Nutrients These form the biggest part of what we eat Carbohydrates Protein Fats

Carbohydrates Most of our energy should come from carbohydrates This type of energy is stored in our muscles and liver as glycogen Quickly converted into glucose and provides us with energy

2 Types of Carbohydrates Simple: Sugars Complex: Starch Sources include chocolate, cakes, biscuits, fruit, and vegetables Sources include pasta, potatoes, brown rice, wholemeal bread, and bananas

Protein Important for building and repairing muscle tissue Can also provide energy when we exercise over very long periods of time i.e. marathon running Sources include meat, fish, poultry, nuts, and eggs

Fats Although most of our energy should comes from carbohydrates, fats also provide energy To burn energy from fat we should exercise over long periods at low intensity Sources include milk, cheese, butter, margarine, fatty meats, chocolate, and cooking oils

Needed in smaller quantities than macro nutrients Micro Nutrients Needed in smaller quantities than macro nutrients Vitamins Minerals Water Fibre

Vitamins Essential but only needed in small amounts Help our vision, skin, bones, teeth and healing capabilities Can be found in foods or some people take vitamin tablets Sources include fruit, meat, cereals, nuts, and vegetable oil

Minerals All minerals have a particular function Two of the most important are calcium and iron Iron: Important in the formation of red blood cells Important to haemoglobin and the oxygen carrying capacity of the blood, without iron the blood would not be able to carry oxygen around the body Essential for long distance athletes Calcium: Important in the formation of bones and teeth Helps make bones strong Important for older people as it helps to maintain bone density

Water Water holds oxygen and is the main component of many cells Transports nutrients, waste and hormones around the body Essential in the control of body temperature During exercise, the body sweats, so water needs to be taken in for replenishment Prevents dehydration

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 breads Soluble – helps to reduce cholesterol, keeping the heart healthy. Sources include fruit and vegetables

Dietary Intake and Performance Knowing what to eat is important so you have a balance diet It is important to eat at the proper times in relation to when you intend to exercise or compete When we eat we need blood to be directed to the digestive system to help to digest the food Blood flow is increased by widening the blood vessels whilst blood flow to other areas of the body is reduced by constriction

Blood Shunting When we exercise or compete blood needs to be pumped to our working muscles to provide oxygen If 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 cramps Therefore, 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

Remember Eat a light meal high in carbohydrate at least 2 hours before training or competing Understand the energy requirements for your sport and know where the energy in your diet comes from Remember to drink plenty of water especially if you exercise or take part in sport Try to avoid unsaturated fats and limit animal fats as these are high in cholesterol

Name both types of carbohydrate (other than simple and complex) Question 1 Name both types of carbohydrate (other than simple and complex)

What form of carbohydrate is chocolate and cake? Question 2 What form of carbohydrate is chocolate and cake?

Question 3 Luke is a discuss thrower. For his event he would emphasise one of the macro nutrients in his diet. Which would it be?

Question 4 Calcium is an important mineral. Give one example of why it is so important?

Why should a marathon runner drink plenty of water during a race Question 5 Why should a marathon runner drink plenty of water during a race

Question 6 When 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?

Answers 1 = Starch and sugar 2 = Simple 3 = Protein 4 = Helps keep bones strong 5 = Prevent dehydration 6 = Blood shunting

Revise Section 1.1.5 in preparation for an end of unit test Homework Revise Section 1.1.5 in preparation for an end of unit test