We are what we eatWe are what we eat

A BALANCED DIETA BALANCED DIET

A balanced diet must containA balanced diet must contain::- carbohydrate,carbohydrate,- protein,protein,- fat,fat,- vitamins,vitamins,- mineral saltsmineral salts- fibre.fibre.

It must contain these things in the correct It must contain these things in the correct

proportionsproportions

NutrientsNutrients

CarbohydratesCarbohydrates: these provide a source of : these provide a source of energy.energy.

ProteinsProteins: these provide a source of materials : these provide a source of materials for growth and repair.for growth and repair.

FatsFats: these provide a source of energy and : these provide a source of energy and contain fat soluble vitamins.contain fat soluble vitamins.

VitaminsVitamins: these are required in very small : these are required in very small quantities to keep you healthy.quantities to keep you healthy.

Mineral SaltsMineral Salts: these are required for healthy : these are required for healthy teeth, bones, muscles etc..teeth, bones, muscles etc..

FibreFibre: this is required to help your intestines : this is required to help your intestines function correctly; it is not digested.function correctly; it is not digested.

CarbohydratesCarbohydrates

Carbohydrates are broken down into glucose to Carbohydrates are broken down into glucose to provide fast-release energy.provide fast-release energy.

Carbohydrates are the most important Carbohydrates are the most important source of source of energyenergy. They contain the elements Carbon, . They contain the elements Carbon, Hydrogen and Oxygen. Hydrogen and Oxygen.

We obtain most of our carbohydrate in the form We obtain most of our carbohydrate in the form of of starchstarch. This is found in potato, rice, spaghetti, . This is found in potato, rice, spaghetti, yams, bread and cereals. Our digestive system yams, bread and cereals. Our digestive system turns all this starch into another carbohydrate turns all this starch into another carbohydrate called called glucoseglucose. Glucose is carried around the . Glucose is carried around the body in the blood and is used by our tissues as a body in the blood and is used by our tissues as a source of energy. source of energy.

ProteinsProteins

Proteins provide the „fabric” for all the soft Proteins provide the „fabric” for all the soft tissues of the body: skin, muscles and tissues of the body: skin, muscles and organs.They are therefore vital for the growth and organs.They are therefore vital for the growth and repair.repair.

Proteins contain Carbon, Hydrogen, Oxygen, Proteins contain Carbon, Hydrogen, Oxygen, Nitrogen and sometimes Sulphur. Nitrogen and sometimes Sulphur.

Proteins are very large molecules, so they cannot Proteins are very large molecules, so they cannot get directly into our blood; they must be turned get directly into our blood; they must be turned into into amino-acidsamino-acids by the digestive system. There by the digestive system. There are over 20 different amino-acids. are over 20 different amino-acids.

Proteins can also be used as a source of energy. Proteins can also be used as a source of energy.

FatsFats

, Hydrogen and Oxygen. Fats are used as a source of , Hydrogen and Oxygen. Fats are used as a source of energy: they are also stored beneath the skin helping to energy: they are also stored beneath the skin helping to insulate us against the cold. Do not think that by avoiding insulate us against the cold. Do not think that by avoiding fat in your diet you will stay thin and elegant! If you eat fat in your diet you will stay thin and elegant! If you eat too much carbohydrate and Like carbohydrates, fats too much carbohydrate and Like carbohydrates, fats contain the elements Carbon protein, you will convert contain the elements Carbon protein, you will convert some of it into fat, so you will put on weight. You must some of it into fat, so you will put on weight. You must balance the amount of energy containing foods with the balance the amount of energy containing foods with the amount of energy that you use when you take exercise.amount of energy that you use when you take exercise.

You must have some fat in your diet because it contains You must have some fat in your diet because it contains fat soluble vitaminsfat soluble vitamins

VitaminsVitamins

Vitamins are only Vitamins are only required in very small required in very small quantitiesquantities. .

Vitamin A: keeps the ski healthy and maintains Vitamin A: keeps the ski healthy and maintains good eyesight and night vision.good eyesight and night vision.

Vitamin C: needed for your body to repair Vitamin C: needed for your body to repair itself,keeps the skin and gums healthy, helps heal itself,keeps the skin and gums healthy, helps heal wounds more quickly.wounds more quickly.

Vitamin D: keeps the bones and teeth strong, Vitamin D: keeps the bones and teeth strong, prevents rickets, and help the body absorb prevents rickets, and help the body absorb calcium.calcium.

Mineral saltsMineral salts

These are also needed in small quantities, but we These are also needed in small quantities, but we need more of these than we need of vitamins.need more of these than we need of vitamins.

Iron: required to maIron: required to make ke haemoglobin.haemoglobin. Calcium: required for healthy teeth, bones and Calcium: required for healthy teeth, bones and

muscles.muscles. Sodium: all cells need this, especially nerve cells.Sodium: all cells need this, especially nerve cells. Iodine: used to make a hormone called thyroxin.Iodine: used to make a hormone called thyroxin.

FibreFibre

We do not We do not can not digest cellulosecan not digest cellulose. . This is a carbohydrate used by plants to make This is a carbohydrate used by plants to make

their cell walls. It is also called roughage. If you their cell walls. It is also called roughage. If you do not eat foods materials which contain fibre you do not eat foods materials which contain fibre you might end up with problems of the colon and might end up with problems of the colon and rectum. rectum.

The muscles of you digestive system mix food The muscles of you digestive system mix food with the digestive juices and push food along the with the digestive juices and push food along the intestines by peristalsis; if there is no fibre in your intestines by peristalsis; if there is no fibre in your diet these movements cannot work properlydiet these movements cannot work properly

A balanced dietA balanced diet

You must have carbohydrate, protein, fat, vitamins, You must have carbohydrate, protein, fat, vitamins, minerals salts and fibre in the correct proportions. minerals salts and fibre in the correct proportions.

If there is not enough protein, you will not be able to grow If there is not enough protein, you will not be able to grow properly and you will not be able to repair yourself i.e. properly and you will not be able to repair yourself i.e. wounds will not heal properly. wounds will not heal properly.

If you do not have enough energy containing foods you will If you do not have enough energy containing foods you will feel very tired, you will not have enough energy. feel very tired, you will not have enough energy.

If you have too much energy containing foods you will If you have too much energy containing foods you will become overweight. become overweight.

If you think that you are overweight you might try taking If you think that you are overweight you might try taking more exercise to "burn off" some of the excess food which more exercise to "burn off" some of the excess food which you ate at you last meal.you ate at you last meal.

Food Guide Pyramid - 1Food Guide Pyramid - 1

The Food Guide Pyramid is one way for people to understand how

to eat healthy. A rainbow of colored, vertical stripes represents the five food groups plus fats and oils. Here's what the colors stand

for:orange - grains

green - vegetables red - fruits

yellow - fats and oils blue - milk and dairy products purple - meat, beans, fish, and

nuts

Food Guide Pyramid - 2Food Guide Pyramid - 2

How is Energy Measured?How is Energy Measured?

Energy is mesured in kilojoules (kJ) or Energy is mesured in kilojoules (kJ) or kilocalories (kcal).kilocalories (kcal).

Examples:Examples: Cereal – 364 kcal per 100gCereal – 364 kcal per 100g Sugar - 400 kcal per 100gSugar - 400 kcal per 100g Jam - 132 kcal per 100gJam - 132 kcal per 100g Rice - 148 kcal per 100gRice - 148 kcal per 100g Fish - 253 kcal per 100gFish - 253 kcal per 100g

Total Energy NeededTotal Energy Needed

The total amount of energy needed is easy to workout:The total amount of energy needed is easy to workout:

Total Basal Working Total Basal Working

Energy = Metabolic + EnergyEnergy = Metabolic + Energy

Needed RateNeeded Rate

(BMR)(BMR)

Basal Metabolic Rate – This is the energy you need to stay Basal Metabolic Rate – This is the energy you need to stay alive, awake and warm, while at restalive, awake and warm, while at rest

Working Energy – This is extra energy you need to perform all Working Energy – This is extra energy you need to perform all other activities, e.g. move, digest food, exercise, etc.other activities, e.g. move, digest food, exercise, etc.

Do We All Need the Same Amount of Do We All Need the Same Amount of Energy?Energy?

We do not all need the same amount of energy (calories): it depends We do not all need the same amount of energy (calories): it depends upon a number of other factors:upon a number of other factors:

AgeAge

Young people require much greater levels of energy to ensure they Young people require much greater levels of energy to ensure they grow normaly, for example:grow normaly, for example:

- A young child needs 1600 - A teenager needs 2300 to - A young child needs 1600 - A teenager needs 2300 to to 2100 calories per day. 2800 calories per day.to 2100 calories per day. 2800 calories per day.

- An adult male needs 2600 - An adult female needs 1800 - An adult male needs 2600 - An adult female needs 1800 to 3500 calories per day. to 2500 calories per day.to 3500 calories per day. to 2500 calories per day.

Sport & ExerciseSport & Exercise

If a person undertakes regular exercise, they will need moreIf a person undertakes regular exercise, they will need more

energy (calories).energy (calories).

For example:For example:- 1 hour of swimming uses about 360 calories1 hour of swimming uses about 360 calories- 1 hour of running uses about 600 calories1 hour of running uses about 600 calories- 1 hour of gardening uses about 300 calories1 hour of gardening uses about 300 calories- 1 hour of cycling uses about 330 calories1 hour of cycling uses about 330 calories- 1 hour of walking uses about 100 calories1 hour of walking uses about 100 calories

Body Mass IndexBody Mass Index

Your BMI is calculated by dividing your weight in Your BMI is calculated by dividing your weight in kilograms by your height in metres squared. The kilograms by your height in metres squared. The result you get is then classified into the following result you get is then classified into the following groupsgroups

Recommended BMI ChartRecommended BMI Chart Underweight - BMI less than 18.5Underweight - BMI less than 18.5 Ideal - BMI 18.5-25Ideal - BMI 18.5-25 Overweight - BMI 25-30Overweight - BMI 25-30 Obese - BMI 30-40Obese - BMI 30-40 Very obese - BMI greater than 40Very obese - BMI greater than 40

A BMIA BMI

A BMI measurement is not as accurate if you're A BMI measurement is not as accurate if you're an athlete or very muscular (muscle weighs more an athlete or very muscular (muscle weighs more than fat) as this can push you into a higher BMI than fat) as this can push you into a higher BMI category even if you have a healthy level of body category even if you have a healthy level of body fat. It's also not accurate for women who are fat. It's also not accurate for women who are pregnant or breastfeeding, or people who are pregnant or breastfeeding, or people who are frail.frail.