1. Unit 14 – Exercise, Health and Lifestyle

2. 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?

4. Carbohydrate Fat Protein Vitamins and Minerals%
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 – 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

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

6. Diet
Changes to diet in the UK…

7. Dietary targets for the UK population

8. The Eatwell Plate

9. Simple guidelines of healthy eating and lifestyle on a daily basis

10. The main components of food habits

11. Components of fitness

12. The principles of exercise programming

13. Modified rate of perceived exertion (RPE) chart