DIET - plannerLIVE

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Transcript DIET - plannerLIVE

DIET
WHAT ARE THE 7 FACTORS
OF A BALANCED DIET ?
CARBOHYDRATES
Carbohydrates are important because
they maintain our body’s energy stores.
Carbohydrates are the best source of
fuel for an athlete.
There are 2 types of carbohydrate:
1. Sugars (simple carbohydrates)
2. Starches (complex carbohydrates)
In your books state what foods you can find
in simple and complex carbohydrates.
Carbohydrates are stored in the
muscle and the liver as glycogen.
Glycogen can be quickly converted
into glucose and used as energy in the
muscles, the brain and other organs.
Glycogen stores need to be
replenished after strenuous exercise,
with a diet high in complex
carbohydrates.
FATS
Fat is important because it also provides energy and
helps to make other things work, such as fat-soluble
vitamins.
Fat stores are mainly determined by your genes.
Fat is stored in the skeletal muscle and fat cells.
WHAT ARE THE FUNCTIONS OF FAT? – PAGE
179.
The 2 types of fat are:
• Saturated fats – meats, dairy, cakes, confectionary,
pastries.
• Unsaturated fats – oily fish, seeds.
PROTEIN
Protein can also provide energy, but its
main function is as a body builder in
respect of muscles and as a repairer of
damaged tissue.
Protein is important for growth, training
and repair when recovering from injury.
Copy down the functions protein has.
Protein comes from 2 types of food:
• ANIMAL PROTEIN
Found in meat, poultry, fish and
dairy products.
2. PLANT OR VEGETABLE PROTEIN
Found in pulses (lentils, peas and
beans), nuts, bread, potatoes,
cereals, pasta and rice.
VITAMINS
Vitamins are only required in small
quantities and are needed for:
1. Good vision
2. Good skin
3. Red blood cell formation
4. Healing
5. Healthy bones and teeth
6. Blood clotting
Vitamins come in 2 groups:
1.
Water-soluble vitamins – B and C. Travel around the body to
where they are not needed, if not used, the body disposes of
them.
2.
Fat-soluble vitamins – A, D, E and K. stored in body fat, until they
are needed.
VITAMIN
FUNCTION
SOURCE OF VITAMIN
B
C
A
Whole grains, nuts and meat
Important for keeping
body tissues in good shape.
Milk, cheese, egg yolk, liver
and carrots
D
E
K
Vegetable oil
MINERALS
Minerals are inorganic substances that our
bodies need for a variety of functions.
MINERAL
WHY DO WE NEED IT?
Formation and maintenance of bones and teeth.
Calcium
Iron
Important for the oxygen-carrying capacity of
the blood. Iron forms part of haemoglobin.
Haemoglobin is found in red blood cells. Red
blood cells transport oxygen around the body.
Sodium
Regulating body water content.
Involved with nerve functioning.
Potassium
Functioning of cells.
Magnesium Assists muscle functioning.
WATER
Water is a means of transport for:
• nutrients
• waste
• hormones
 Removal of waste products via urination
and brething
What are the 3 other functions of
water?
FIBRE
Fibre adds bulk to food and is important
in the functioning of the digestive
system.
There are 2 types of fibre:
1. Soluble (oats, fruit and vegetables)
2. Insoluble (wholegrain cereals and
wholegrain bread)
CAN YOU NAME THE FOOD COMPONENT
OF THE FOLLOWING FOOD GROUPS ?
QUIZ
1)
A food component is called a nutrient. Name 3 different nutrients. One =
Protein.
2)
Give a food example of a carbohydrate
3)
There are two types of carbohydrate, one of them is simple, the other is
called what? What is the difference between the two?
4) How many calories should a male person intake per day?
•
1500
•
2500
•
3000
5) How many calories should a female person intake per day?
•
1000
•
2000
•
2500
7)
Give a food example that is high in fats.
8)
What are the two types of fats?
9)
What food nutrient is meat, fish and eggs high in?
10) Name 2 functions of water
11) What does vitamin E do?
12) Name 1 type of mineral.
13) What is dietary fibre used for?
14) What two types of protein are there?
Useful sources of information to do
your assignment – Not for copy and
pasting!
• http://www.bbc.co.uk/schools/gcsebitesize/pe/perf
ormance/0_performance_nutrition_rev1.shtml
• Planner live.
• Your book.
DEADLINE:
THIS PART OF THE ASSIGNMENT IS TO BE
DONE FOR THE FIRST MONDAY BACK
AFTER HALF TERM.