THE 7 ESSENTIAL COMPONENTS OF A HEALTHY DIET

Making Informed choices about active, healthy

lifestyles

Learning Objectives

Identify the components of a healthy diet and their functions

Describe the components of a healthy dietExplain the importance of each type of component

Balanced, healthy diet

What is it?Having a HEALTHY and BALANCED diet... So eating the right foods and eating the right amounts of these foods

The following are the main nutrients or essential components the body needs:

CarbohydratesFatsProteinVitaminsMineralsWaterFibreYou need to know that getting the 1) right amount of these nutrients 2) being hydrated 3) having a positive energy balance, will mean you have a balanced, healthy diet

Carbohydrates

These are made up of the chemical elements carbon, hydrogen and oxygen.

Their main job - Make energyThere are two types:1. Simple sugars: provide quick energy, e.g. (Glucose or

fructose)2. Complex starches: these have many sugar units, and will

release energy slower e.g. (Potatoes or pasta)Carbohydrates are vital for athletes – 1. especially intense

exercise (for energy), 2. also they help the nervous system work and also 3. help to metabolise fat (use fat for energy)

Carbohydrates

Carbohydrates are stored in the muscles and liverStored as GLYCOGEN, but only in limited amounts, so

will need to be replenished During exercise:Glycogen (in muscles and liver) are broken down to

glucose, this is then used to produce energy to exercise

When glycogen stores are depleted, there is less energy available and you become fatigued

Carbohydrates

Men should be eating roughly 2,500 calories a day, women should be eating 2,000 calories a day.

This means 313grams of carbohydrates a day for a man and 250grams per day for a woman

The recommendation is that 60% of your diet is carbohydrates

Michael Phelps, the Olympic gold medallist at Beijing 2008, reportedly ate 12,000 calories during the events

Carbohydrates (Pg 86)

Name 5 sources of simple and complex carbohydrates:Simple:12345Complex12345

Fats

These are also very important to a healthy diet, and a major source of energy, especially low intensity endurance exercise

Fats or Lipids are made up of hydrogen, carbon and oxygen, but in different proportions to Carbo’s

Two types:Triglycerides – stored as body fatFatty acids – used to produce energy, either saturated

or unsaturated

Fats

How do you work out your BMI? (Pg 87)What is being obese?What is being overweight?What can being obese cause?

Saturated and Unsaturated Fats

Saturated

Unsaturated

Fats

When muscles have a ready supply of oxygen, fat is used for energy ahead of carbo’s.

It does this to save the GLYCOGEN (Carbo’s) for intense work

However your body cannot solely use Fat as a energy source, so it uses a combination fo FAT and GLYCOGEN

Fat intake must be monitored and can cause obesity.

1. It is also important for protecting vital organs2. It is crucial for cell production3. Control of heat loss

3% of your diet should be fatty foods

Protein

Protein is composed of hydrogen, oxygen and nitrogen and some have minerals.

Proteins are the ‘building blocks’ of our body and essential for repairing our body

They are necessary for the production of: Enzymes Haemoglobin Hormones

They can be used for energy, but only if there is no energy or carbo’s present.

Proteins (Pg 87)

Examples of proteins:

Micronutrients

There are a number of micronutrients the body needs:VitaminsMineralsVitaminsNeeded in small quantitiesVery important as they;

Help us get energy Functioning of our metabolism Prevent disease

Our body cannot, naturally produce vitamins except for Vit D

The main source of vitamins are fresh fruit and vegetables

Micronutrients

MineralsTwo types:

Macro-minerals (needed in large amounts) – Calcium, Potassium and Sodium

Trace elements (needed in small amounts) – Iron, Zinc and Magnesium

You will loose some minerals through sweating, so if you do lots of exercise, you should replace these minerals

You need to know more detail about Iron and Calcium

Iron – Essential component for haemoglobin (oxygen delivery). So an iron deficiency will be detrimental for an endurance athlete. Main source – Red meat

Calcium – Essential for bones and teeth. So a calcium deficiency may lead to osteoporosis and bone fractures. Main source – Dairy products and Nuts

Water

This is also essential especially people who do sport It carries nutrients around the bodyRemoves waste productsRegulates body temperature

Water is lost through sweat and urine. Obviously the activity intensity and duration affect how much

Daily consumption should be 2 litres approxWhen exercising, more should be drunk to keep

hydrated

Not enough water

When you don’t get enough water;Your body won’t be able to exerciseThe CV system will become inefficient with no waterAn inadequate blood supply to muscles and skin –

which will lead to heat exhaustion

You must drink water during exercise to minimise dehydration and slow the rise in temperature

Not enough water

When you don’t get enough water;Your body won’t be able to exerciseThe CV system will become inefficient with no waterAn inadequate blood supply to muscles and skin –

which will lead to heat exhaustion

You must drink water during exercise to minimise dehydration and slow the rise in temperature

Practical Implications

Make notes on the Practical Implications on Pg 89

Fibre

Two types of fibre: Soluble Insoluble

It is not digested when we eat it, so has no calorie benefit. It is only found in the cell walls of plants. So meat, fish and

dairy have noneEssential for healthy bowel function – Fibre absorbs water

as it passes through the intestines, making waste products softer and moves through the system easier

It reduces many bowel problems:ConstipationHaemorrhoids (Piles)Cancer (in the colon (small intestine) and large intestine)We should be eating 18g of fibre a day, most only eat 12g a

day

Having a healthy diet

We should be eating the following proportions:50% Carbohydrates30-35% Fat15-20% Protein

Consider the following when planning your diet

Pg 90

Nutrition Pyramid

Having a healthy diet

Having the right balance in your diet is the most important aspect for health and fitness

So it doesn't mean eating food that doesn't taste nice, but having the right balance of all foods

What night affect what you eat? (Pg 91)12345

Having a healthy diet

Eating enough fruit and veg is vital How many per day?5 portions (a rough guide) (Pg 91 – what is a portion?)

Don't eat to much salt – Why? It can cause high blood pressure

Guidelines on having a healthy diet + lifestyle

Use Pg 91/92

Eating enough or too much?

You need to balance what you take in and what you use, (what you eat and what you use as energy)

This is sometimes called the body’s METABOLISM.The BASAL METABOLIC RATE is the amount of energy

the body uses at rest (keep our heart, lungs etc... working)

So working out how much we need, we need to add our Basal Metabolic Rate to any other energy we use to do sport and do our daily living.

Energy is used in kilocalories and kilojoules (1KCal = 4.2KJ)

Men can consume 2,800-3,000KCal a day and women 2,000 – 2,200KCal, without putting on weight.

HOWEVER...Metabolic rates differ and it gets slower as you get older.

Factors affecting Energy Expenditure

Frequency of exercise Intensity of exerciseType of exercise and the durationAge, gender and body composition of the individualFuels available (food available)When you exercise the energy used needs to be

replaced, so some strategies to use if you regularly do exercise:

Glycogen Stores

Ensure the body has enough Glycogen.So some athletes Glycogen load or (Carbo-Loading)For three days they will only eat protein and fat with light

training, so depleting the stores in the body.Three days before the competition, they will only eat

Carbohydrates e.g. Pasta, bread, rice and fruitThis will fill the stores up to the maximum and allow the

person to have a high store of glycogen for the competition

Glycogen Stores

Other strategies to do with your Glycogen store are: (Pg92)

Fluids

You can loose up to 1litre of water in 1 hour of endurance exercise.

So rehydration is essential, even if you don’t feel thirsty

See Practical Applications Pg 93

Vitamins and Minerals Supplements

More exercise means your body needs more vitamins and minerals

If you eat more, to keep your energy levels up, then you will automatically be getting more of these, but it may be beneficial to take some supplements

Sports Performers and Nutrition

What factors should a performer take into account when planning their nutritional intake? (Pg 93)

Planning your Diet

When planning your diet for the future you should consider: (Pg 94)

FLASHCARDS

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