Download Components of a Balanced Diet File

AS LEVEL PE
Topic 1.1.5: Your Personal Health and Wellbeing
Learning Objectives
By the end of the lesson you will be able to……
• LO1: Be able to recall different lifestyle factors the
impact upon health and fitness
• LO2: Describe what healthy eating is
• LO3: List the seven components of a balanced diet
• LO4: Know some of the functions of the different
components of a balanced diet.
RECAP: TRUE OR FALSE
• PHYSICAL INACTIVITY IS A MAJOR RISK
FACTOR IN THE DEVELOPMENT OF CORONARY
HEART DISEASE
TRUE
RECAP: TRUE OR FALSE
• WORKING TOO MUCH AND NOT HAVING
ENOUGH TIME TO WIND DOWN CAN LEAD TO
AN INCREASED LEVEL OF STRESS
TRUE
RECAP: TRUE OR FALSE
• CARBON MONOXIDE CONTAINED IN
CIGARETTES COMBINES WITH HAEMOGLOBIN
AND RESTRICTS OXYGEN ABSORPTION,
MAKING LESS AVAILABLE TO THE MUSCLES
TRUE
RECAP: TRUE OR FALSE
• THE DEPARTMENT OF HEALTH RECOMMEND
THAT CHILDREN SHOULD DO 1 HOUR OF PA
THREE TIMES A WEEK
FALSE
RECAP: TRUE OR FALSE
• SMOKING DOESN’T EFFECT YOUR FITNESS
LEVEL
FALSE
RECAP: TRUE OR FALSE
• PHYSICAL ACTIVITY RELEASES SEROTONIN
WHICH MAKES YOU FEEL HAPPY THUS
REDUCING YOUR CHANCES OF BECOMING
DEPRESSED
TRUE
RECAP: TRUE OR FALSE
• Smoking increases risk of CV disease by up to
500%
FALSE
RECAP: TRUE OR FALSE
• A BMI OF > 25 MEANS THAT YOU ARE
CLASSIFIED AS OBESE
FALSE
RECAP
• FACTORS CONTRIBUTING TO PHYSICAL
INACTIVITY INCLUDE???
1. Increased sedentary
activity
2. Increased car
ownership
3. Decreased walking
& cycling
Exam Question
Sports performers need to be fit. One possible limit to fitness in some activities is body fat. A high ‘Body Mass
Index’ (BMI) indicates a high percentage body fat and possibly obesity.
(i) How is Body Mass Index (BMI) calculated?
(2)
(ii) How may ‘obesity’ affect performance in different activities?
(2)
(Total 4 marks)
(i) 2 marks for two of :
First two answers.
Height and weight / mass.
Accept kg and m.
Weight divided Height2 / squared.
Accept Kg / m2.
Just this point = 2 marks.
(ii) Limits stamina / endurance / cardiovascular / cardio-respiratory endurance.
Not other fitness components.
Accept accurate definitions of components.
Limits flexibility / mobility;
Limits agility / speed / power;
Causes cancer / heart disease / heart attacks / diabetes / high cholesterol / high fats
/ high lipids in blood / atherosclerosis / (osteo)arthritis / high blood pressure /
hypertension / stroke / lung disease / liver disease / gall bladder disease
/ gout / (deep vein)thrombosis / psychosocial problems / depression.
Any relevant technical word.
What is Healthy Eating?
“Healthy eating is about maintaining a balanced diet. This means
eating sufficient foods from all the different food groups in the
right amounts.”
NHS, 2009
Components of a Healthy Diet
TASK: unscramble the words below:
7. BFIER
1. CSAERTBOHDRAY
6. TEWRA
2.EIPRONT
5. MINRAELS
4. MIVITNSA
3.TAF
Components of a Healthy Diet
The answers….
7. FIBRE
1. CARBOHYDRATES
6. WATER
2.PROTEIN
5. MINERALS
4. VITAMINS
3.FAT
BALANCED DIET
Protein
Balance Diet
Fat
Carbohydrate
55%
15%
30%
TASK
Write down what you have eaten today and
yesterday ( if you can remember!) and see if you
can put next to the foods what type of food
they are i.e.…..
• Cheese Sandwich= cheese is made up of protein
and fat and the bread is a carbohydrate
• IS YOUR DIET BALANCED?
1. Carbohydrates
Carbohydrates are broken down into glucose to provide fastrelease energy
 Simple and complex
 Stored as glycogen in liver and muscles
 Depending on the glycaemic index (GI) will influence when they should be
eaten ie before, during, after competition
 Glycemic index=how quickly they release glucose into the blood
 High GI – rapid surge in blood glucose levels
 Low GI – release energy slowly
 Can you provide examples of simple and complex carbohydrates?
Simple
Complex
Sugars and jams, sweets, fruit, soft
drinks
Potatoes, pasta, bread, nuts
2. Protein
Proteins provide the ‘fabric’ for all the soft tissues of the body; skin,
muscles and organs. They are therefore vital for growth and repair.
 Made up of amino acids
 Important for tissue growth, making enzymes, hormones and
haemoglobin
 Proteins can be broken down to produce energy as a last resort
 Maximum of 10% of energy released is derived from protein
3. Fats
Fats contain many calories and can be stored for slow-release
energy.
• Major source of energy in the body at rest and during lowintensity exercise – essential for good health
Type of Fat
Explanation
Saturated
Can raise cholesterol levels and
increase risk of obesity and heart
disease
Butter and cheese
Monounsaturated
Can reduce cholesterol levels
Olive oil, peanuts
Polyunsaturated
Reduce cholesterol – less so than
monounsaturated
Soya beans, avocados, nuts
4. Vitamins
Vitamins help the body grow and function properly, for example:

Vitamin A – Keeps the skin healthy and maintains good eyesight and night
vision.
 The body is unable to produce most of the vitamins required to maintain
health (with the exception of Vitamins D & K)
 Each vitamin has a particular function and individual requirements (RDA)
vary depending on age, gender, state of health and exercise levels
 Vitamins help to release energy from the breakdown and synthesis of
carbohydrates, fats and protein
 Promote a healthy immune system


Vitamin C – Keeps the skin and gums healthy, prevents scurvy, and also helps
heal wounds more quickly.
Citrus Fruits
Other Fruits & Vegetables
5. Minerals
Like vitamins, these help the body grow and function properly, for example:

Iron – Helps improve the transport of oxygen around the body, by
increasing haemoglobin in the red blood cells. This prevents anaemia.
 Inorganic compounds that are vital for effective cell functioning
 Calcium – strong bones and teeth, muscle contraction
 Sodium, potassium and chlorine help to maintain correct exchange of
nutrients and waste products into and out of the muscle cells
6. Fibre
Fibre is indigestible plant material, which gives the gut bulk, against which
the muscles can push. This helps prevent constipation.
 Department of Health suggest an athlete’s diet should consist
of between 18g and 24g of fibre per day
 Some soluble fibres found in pulses, fruit and vegetables can reduce
cholesterol levels and control blood glucose levels by slowing the
absorption of glucose
7. Water
As a large amount of the body is water, we need to constantly replace
that which is lost through urine, sweat and breathing.
Water can be obtained through the food and drink you consume:
 Up to 60% of body weight is comprised of water
 Blood plasma is predominantly composed of water – transports
oxygen and nutrients, removal of waste products
 Losing up to 2% of your body weight can impair performance by 1020%
 During exercise, the production of water increases (water is a byproduct of the aerobic system) but at the same time a lot of water
is lost through sweat.
 The volume of water lost depends on the external temperature, the
intensity and duration of the exercise and the volume of water
consumed before, during and after exercise.
 Water is important to maintain optimal performance
Dehydration
 Increased body temperature / overheating
 Reduced sweating / reduce blood flow to skin
 Increased blood viscosity / blood becomes thicker /
reduction in blood plasma
 Increased heart rate / cardiovascular drift
 Lower blood pressure
 Lower cardiac output / stroke volume / venous return
 Transportation of oxygen / carbon dioxide less efficient
 Loss of electrolytes / possible cramp
 Headaches / dizziness / fainting
Exam Question
To be more effective in physical activity, performers will consider their lifestyle choices. Diet is
one lifestyle choice.
(i) What do you understand by the term balanced diet?
(1)
(ii) Briefly explain how two different named classes of food in an athlete’s diet will aid his / her
performance.
(2)
(Total 3 marks)
(i) Sufficient / enough / correct amount of each component
Idea of correct rather than lots
(ii) Sufficient carbohydrates for energy
First two answers
Sufficient fats for energy
What and why
Sufficient protein – (muscle) growth / repair development
Sufficient minerals – bone formation / muscle function / increased (energy) metabolism /
electrolyte balance / blood formation / equiv
Sufficient vitamins – increased (energy) metabolism / blood formation / equiv;
Sufficient water – medium for reactions / lubricant / regulate temperature / avoid dehydration
HMK
TASK:
Produce a poster with two images reflecting
one strength based sport and one endurance
based sport- Explain how their diets would differ
in order to compete effectively in the sport.
STRENGTH VS ENDURANCE
The weightlifter would
have a diet high
in________ because it will
help_____________
The marathon runner
would have a diet high
in________ because it will
help_____________
Diets for Sports Requiring Strength
Sports involving strength include: weight lifting, shot put, discus, boxing and
judo. In these sports, the athlete will rely on a particular type of strength to
perform well.
As a result, they will undertake a great deal of
weight training to help their muscles become
larger (hypertrophy) and so improve
strength.
In order to develop better levels of
strength, athletes will also need to eat a
diet which has a greater percentage of
protein
Athletes may also include special protein
supplements in their diet.
Diets for Sports Requiring Stamina
Sports involving stamina include:
Marathon running, cycling, distance
swimming or walking.
In these sports, the athlete requires a high
level of stamina to perform well.
As a result, they will undertake a great
deal of endurance training to help
improve their ability to keep going for
long periods of time.
In order to supply the energy, athletes will also need to eat a diet, which has a
greater percentage of carbohydrates
Before a big event, athletes will also begin ‘carbo loading’.
Summary of Special Diets for Sport
High Protein Diets
This will help the person
increase muscle and so develop
greater strength.
High Carbohydrate Diets
This will help the person
increase energy levels and so
develop greater stamina.
What to eat prior to exercising/competing:
Carbohydrate Loading
This technique enables the athlete to build up the supplies of ‘fuel’ stored within
the body, and so ensure they are able to produce the energy necessary to complete
the competition, event or training session.
How do you ‘Carbo Load’?
Step 1 – This involves reducing the
carbohydrate stores in the body by eating
a diet high in fat and protein. This stage
would start a week before the event
Step 2 – For the 3 days immediately
before competition, a diet high in
carbohydrates is eaten. This helps to
increase the body’s stores of
carbohydrate in the form of glycogen.
This enables the muscles to work
for longer periods.