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 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

3. 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

4. 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

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

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

7. 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

8. 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

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 running
Sources include meat, fish, poultry, nuts, and eggs

10. 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

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

12. 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

13. 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

14. 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

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 breads
Soluble – 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 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

17. 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

18. 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

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

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

21. 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?

22. Question 4
Calcium 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 5
Why should a marathon runner drink plenty of water during a race

24. 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?

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

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