Nutrition

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Nutrition Diet
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Nutrition Diet

• Food provides the Body with Energy Nutrients
• The Nutrients in Food are
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water is also Essential for Life

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Food Groups
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Energy

• Even when we are Resting, Energy is required by
  the Body
• The Amount of Energy of Body needs to stay Alive
  is known as the Basal Metabolic Rate (BMR)
• Everyones Energy requirements will differ
  Depending on what they do on a Daily Basis
• To keep Body Weight Constant your Food/Energy
  Intake should match the Energy Output of the Body
• If your Energy Intake Exceeds your Output then
  youll put on Weight in the Long-Term will
  become Obese

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Energy cont

• The Components of the Diet which provide Energy
  are
• Fats
• Carbohydrates
• Proteins
• The Energy in a Food is referred to as Calories
  (Kcal) this Information is found on Food Labels
• Males between 15 and 18 need about 2750 calories
  a day
• Females between 15 and 18 need about 2100
  calories a day

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Number of Calories burnt per Hour
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Carbohydrates

• These can be Divide into 2 Groups
• Simple Carbohydrates (Sugars)
• Sugar, Chocolates, Jam, Honey, Sweets, Sweet
  Drinks, Cakes, Biscuits etc
• Complex Carbohydrates (Starches)
• Bread, Pasta, Rice, Potatoes Pulses etc
• Carbohydrates provide Energy for particularly
  Active People
• The Food is broken down into Sugars (Glucose) to
  be used for Energy or Stored as Glycogen in the
  Muscles and Liver

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Carbohydrates cont

• During Exercise the Body uses the Stores of
  Muscle Glycogen to provide Energy
• If your Glycogen Stores are Full then the
  Carbohydrate is stored as Fat
• Top Athletes sometimes Carbohydrate Load the Week
  before an Important Event e.g. Marathon
• This Ensures that the Athletes Muscle Glycogen
  stores are Full
• The Energy is released Slowly to allow Athletes
  to keep Performing Optimally until the End Stages
  of a Competition

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Fats

• These contain called Fatty Acids of which there
  are 3 types
• Saturated Fatty Acids (Saturates)
• Meat Dairy Products
• Monounsaturated Fatty Acids (Monounsaturates)
• Olive Oil
• Polyunsaturated Fatty Acids (Polyunsaturates)
• Margarine, Sunflower Oil, Soya Sardines
• Fats can be used to provide Energy during Exercise

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Fats cont

• Fats are Important because
• Provide a Concentrated Source of Energy
• Fat Stored under the Skin Helps keep the Body
  Warm
• Fat Stored around the Major Organs has a
  Protective Effect
• Foods with a High Fat Content contain Fat-Soluble
  Vitamins
• Two Fatty Acids cant be made in the Body and
  must be obtained through Food
• Fats tend to be Utilised during Prolonged Light
  Exercise
• As people become Fitter they Use Fats for Energy

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Proteins

• Proteins are made from Amino Acids
• We get our Protein from
• Meat
• Fish
• Eggs
• Milk
• Cheese
• Proteins are needed for
• Formation, Growth Repair of Body Tissues
  (Muscles, Hair Skin)
• To make Enzymes Hormones

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Proteins cont

• Sports People require Protein to help repair
  Muscle Tissue that is damaged during Training
  Competition
• When you are Training Hard or for Long Periods
  you require more Protein
• When trying to Build Muscle or Increase Muscle
  Bulk people Drink Protein Shakes

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Vitamins

• These are only needed in Small amounts but are
  Essential to Good Health
• Vitamins can be put into two Groups
• Fat-Soluble (A, D, E K) The body stores these
• Water-Soluble (B C) The body cant store
  these so they need to be taken in daily
• Vitamins are Important
• Protect the Body maintain the Bodys Chemical
  Balance
• Growth Maintenance of Bones, Teeth, Skin
  Glands
• Help with Digestion, Stability of the Nervous
  System Tissue Growth
• Help with Resistance to Bacteria Infection

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Minerals

• These are Essential for an efficient Body and are
  Obtained through a Varied Diet
• You get Minerals from
• Vegetables
• Meat
• Minerals
• Help build Tissues
• Keep Bones Teeth Healthy
• Help Release and Use Energy in the Body
• Assist in Maintaining Fluid Balance

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Fibre

• This is required to keep the Digestive System
  Healthy
• A Good Intake of Fibre helps to Prevent
  Constipation Reduces the risk of Bowel Cancer
• Good Sources of Fibre include
• Wholemeal Bread
• Pasta
• Wholegrain Cereals
• Brown Rice
• Fruits Vegetables
• Nuts Seeds

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Water

• This is Essential for Good Health
• An Average man loses 2.5 litres of Water everyday
• If you Lose too Much Water without Replacing it
  then youll Dehydrate
• Water is lost through Sweat, Urine Breathing
• More Water is Lost during Exercise

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