Diet Everyone needs to eat a balanced diet
Diet Everyone needs to eat a balanced diet and depending on the physical demands of a sport may need adjusting. Consuming too many saturated fats and not enough fruit, vegetables and protein will affect an individual’s health. The risk of cardiovascular disease is significantly reduced by lifestyle choices that promote cardiovascular health. Ensuring you eat a healthy balanced diet, alongside staying hydrated will minimise the risks of health issues you may face in the future. Recommendations • 2 – 4 litres of water per day. • 5 a day of fruit and vegetables. • Eat minimal amounts of fats and sugars
Activity Level There is a clear link between calorie intake, exercise levels and weight. If an individual’s activity level is too low they risk becoming overweight or obese. Being overweight increases your risk of disease and disability. Recommendations Young people aged 5 to 18 need to do: • At least 60 minutes of physical activity every day • On three days a week, these activities should involve exercises for strong muscles
Work–Rest–Sleep Balance The balance between training, sufficient rest between sessions and sleep is crucial to ensure a healthy body in maintained. An imbalance in any of these factors can make an individual unhealthy. If you spend too much time on one area, you are missing out on valuable time in one of the other areas. If you are working too many hours in a day, you will not have enough time to rest or do things you enjoy, and not get the recommended amount of sleep. Recommendations At least 8 hours sleep, as well as 8 hours work and 8 of rest
Recreational Drugs Alcohol and nicotine both have harmful side effects and can effect performance capacities as well as causing health issues. Nicotine is taken into the blood stream through smoking. It is an addictive drug, which raises the heart rate and blood pressure Recommendations Do not smoke and drink minimal alcohol Alcohol contains the chemical ethanol, which acts on the brain. It slows reactions and affects judgement. Excessive alcohol consumption cause liver problems, high blood pressure, increased risk of cancer and heart attacks Balance, co-ordination and reactions are affected by alcohol Smoking causes a shortness of breath and reduced lung capacity Carbon monoxide reduces the effectiveness of the oxygencarrying capacity of haemoglobin. This therefore reduced levels of fitness. Lung and heart disease, as well as lung cancer, can be caused by smoking
Lifestyles Choices Name: ___________ Government Recommendations Lifestyle choice Government guidelines What does the UK government suggest? Positive impact of this choice Negative impact of this choice What benefits do you get? What problems might arise? My current choice What are you doing at present? Diet • 2 -4 litres of water a day • 5 a day of fruit and vegetables • Eat a minimal amount of fats and sugars • A reduced risk of cardiovascular disease • A healthy, balanced diet will minimise future health issues • Consuming too many saturated fats and not enough fruit, vegetables and protein will affect your health • My current diet includes… Activity Level • Young people should do at least 60 minutes of physical activity every day. • On 3 of these days the exercise should involve strong muscles • By staying active, you reduce the chance of becoming overweight • Being overweight increases your risk of disease and disability • If your activity levels are too low you risk becoming overweight • I currently exercise … times a week. This includes playing ………. Work-Rest-Sleep Balance • At least 8 hours sleep, as well as 8 hours work and 8 of rest • A good work-rest-sleep balance ensures a healthy body is maintained • An imbalance can make an individual unhealthy • Spending too much time on one area means you miss out on valuable time in another area • Sleep __ hours • Rest ___ hours • Work ___ hours Recreational Drugs (nicotine, alcohol) • Alcohol – adults shouldn’t drink more than 14 units of alcohol per week • Nicotine – do not smoke • There are no benefits to using recreational drugs • Alcohol slows reactions and affects judgement • Balance, coordination and reactions are affected by alcohol • Nicotine is an addictive drug which raises HR and blood pressure
LO 1: LO 2: What are What is the energy the balance? components of a balanced diet? (3&4) LO 3: Can you create a balanced diet for a sportsperson of your choice?
▪ Reflection quiz
A balanced diet
Starter Complete the starter activity and stick it into your book. Food Type Found in…? What it does Carbohydrates Protein Fats Minerals Vitamins Fibre Water 1. 3. 1 The nutritional requirements and ratio of nutrients for a balanced diet to maintain a healthy lifestyle and optimise specific performances in physical activity. 1. To recall the components of a balanced diet. 2. To judge why different sportspeople have different dietary requirements to optimise performance.
Macronutrients Nutrients that you need to consume in relatively large amounts in order to eat a balanced diet. These are: carbohydrates, proteins and fats. MACRO= LARGE But what does that mean for me?
Carbohydrates Food type Found in…? What it does Carbohydrates Bread, pasta, rice and oatmeal Main source of energy for the body. Stored in the body as glycogen. Key term Carbohydrate loading: A strategy used by endurance athletes to boost glycogen stores before a competition. 2 types of carbohydrates Simple sugars – found in table sugar, honey, sweets, fruit juice and chocolate. Complex starches – found in vegetables, bread, pasta and rice. 50 -60% of a nonperformers diet should consist on carbohydrates. 60 -70% of a performers diet should consist on carbohydrates, as they require more energy.
Proteins Food type Found in…? What it does Proteins Meat, fish, eggs, beans and nuts Provides the body with amino acids that are essential for muscle growth and repair. The timing of protein intake is important for power athletes. Muscular hypertrophy causes muscles to become stronger and change in size. The small tears created in the muscles by training will need to be repaired quickly in order to build muscle.
Fats Food type Found in…? What it does Fats Crisp, cake, butter, oil and biscuits. Important source of energy. You need more oxygen to convert fat into energy therefore you need to run at a slower pace. 2 types of fat Saturated fats– found in fatty meat, butter, cheese, cakes and biscuits. Unsaturated fats– found in oily fish, nuts, olive oil and avocados. Which is better, saturated or unsaturated fat for me? Unsaturated fats are considered the 'healthy' fats and they're important to include as part of a healthy diet. Too much fat in your diet, especially saturated fats, can raise your cholesterol, which increases the risk of heart disease. Current UK government guidelines advise cutting down on all fats and replacing saturated fat with some unsaturated fat.
Micronutrients Nutrients that you need to consume in relatively small amounts in order to eat a balanced diet. These include: vitamins and minerals. MICRO = SMALL It’s often the small things that matter the most!
Vitamins Food type Found in…? What it does Vitamins Fruits, vegetables, diary products, beans, seeds, nuts and fish. Ensure vital chemical reactions take part in the body. Essential to blood production and hormone regulation. 13 essential vitamins Fat-soluable vitamins – Vitamin A, D, E, K and Betacarotene Water-soluable vitamins – Vitamin C, the 6 B vitamins, Biotin and Folic acid. Some gymnasts might need to take vitamin D supplements in order to maintain healthy bones. This is because your body produces it when exposed to sunlight and they train indoors.
Minerals Food type Found in…? What it does Minerals Many foods – fruit, vegetables, fish and nuts Play an essential role in almost all bodily functions. Minerals, including potassium, sodium and chloride, can be lost if you sweat a lot during long or intense exercise. Sports drinks containing electrolytes can help to replenish these loses.
Water Food type Found in…? What it does Water Some foods and drinks Makes up to 60% of our bodyweight and ensures our body functions efficiently. Key term Hydration: Being hydrated means your body contains the correct amount of water in its cells, tissues and organs to function correctly. If you do not have enough water in you body you are ‘dehydrated’. Waters role in the body • • Carries nutrients around the body Keeps joints lubricated Helps remove waste products through urine Regulates body temperature through sweating 1. 3. 1 The nutritional requirements and ratio of nutrients for a balanced diet to maintain a healthy lifestyle and optimise specific performances in physical activity. 1. To recall the components of a balanced diet. 2. To judge why different sportspeople have different dietary requirements to optimise performance.
Activity Plan a breakfast, dinner and tea for one of the following athletes. Stick it in your book once complete.
Homework: Food diary Over the next three days you must record everything you eat and drink for each meal. Day and time Product and food group DETAILS FROM LABEL --Energy -Fat content -Sugar -Calores Mon 08: 00 Cereal : Porridge pot: Carbohydrates E: 763 kj Fat 2. 7 g Sugar 6. 2 g Cal: 181 Exa mp le Day and time Product and food group DETAILS FROM LABEL --Energy -Fat content -Sugar -Calores
Food Type Found in…? What it does Carbohydrates Protein Fats Minerals Vitamins Fibre Water 1. 3. 1 The nutritional requirements and ratio of nutrients for a balanced diet to maintain a healthy lifestyle and optimise specific performances in physical activity. 1. To recall the components of a balanced diet. 2. To judge why different sportspeople have different dietary requirements to optimise performance.
Exam Questions 1. (a) Fats and carbohydrates provide performers with energy. 4 Which of the following gives a balanced diet to maintain body requirements when undertaking an exercise programme? Which food type should you eat a larger amount of, fat or carbohydrate? . . . . . . . (b) Why is this food type a better source of energy for you? . . . . . . . 2. (1) (Total 2 marks A Carbohydrates, fibre, vitamins, minerals, water, protein. B Water, carbohydrates, protein. C Fats, carbohydrates, fibre, vitamins, minerals, water, protein. D Carbohydrates, proteins, water, vitamins, minerals. 5. Which of the following is the correct definition of the term overweight? The following are some of the important nutritional requirements of a balanced diet A having weight in excess of normal A Fats, protein, carbohydrates B having weight that makes you obese B Fats, carbohydrates, minerals C being overfat C Protein, carbohydrates, vitamins D weighing 6 stone more than you should. D Carbohydrates, fats, fibre 3. (Total 1 mark) A performer’s weight will vary due to several factors. State three factors other than diet that will affect how much a performer will weigh. (i) . . . . . . . (ii) . . . . . . . (1) . . . . . . . (1) (Total 3 marks) (Total 1 mark) Which combination of nutrients, A, B, C or D can all be used to provide energy for physical activity? (Total 1 mark)
10: Using examples, evaluate how lifestyle choices affect health, fitness and well-being.
9 Evaluate the need for a power athlete to maintain a balanced diet.
9 Evaluate the need for a power athlete to maintain a balanced diet (9)
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