Nutrients - Balanced Diet Revision

A Balanced Diet

• A balanced diet consists of eating a variety of foods from the four main food groups: meat and meat alternatives, milk and dairy products, fruit and vegetables, and potatoes and starchy foods.
• The recommended daily portions are:
  • 2 portions of meat and meat alternatives
  • 3 portions of milk and dairy products
  • 5 portions of fruit and vegetables
  • 5-6 portions of potatoes and starchy foods

Proteins

• Proteins assist with growth and repair of the body
• Found in animal products like meat, fish, cheese, milk, and eggs
• Vegetable sources include soya-bean products, pulses, and nuts

Carbohydrates

• Provide energy for the body
• Two types: starch and sugar
• Starch is found in cereals, cornflour, potatoes, pasta, and flour
• Sugar is found in fruit, vegetables, honey, milk, and malt products

Fats

• Provide concentrated sources of energy
• Help insulate the body in cold weather
• Excessive consumption can lead to:
  • Obesity
  • High cholesterol
  • Coronary heart disease (CHD)
  • Halatosis (bad breath)
  • Type 2 diabetes

Vitamins

• Needed in small amounts for growth and health
• Main vitamins: vitamin A, B complex, vitamin C, and vitamin D
• Functions:
  • Vitamin A: good vision, healthy skin, growth
    • Found in: green and yellow vegetables, dairy products
  • Vitamin B: release of energy from foods, healthy skin
    • Found in: breads, milk, eggs, meat
  • Vitamin B12: red blood cells, healthy skin
    • Found in: milk, fish, fruit
  • Vitamin C: protects cells, helps absorb iron and calcium
    • Found in: vegetables, fruit, margarine
  • Vitamin D: strong teeth and bones
    • Found in: oily fish, sun

Minerals

• Needed in small amounts for body function and strength
• Important minerals: calcium and iron
• Functions:
  • Calcium: growth of healthy teeth and bones
    • Found in: milk, cheese, eggs, wholegrain cereals, green vegetables, bread, tofu
    • Lack of calcium can lead to osteoporosis
  • Iron: formation of red blood cells
    • Found in: red meat, green vegetables, eggs, lentils, bread

Benefits of Exercise

• Builds stronger muscles and bones
• Improves sleep quality
• Keeps the heart and lungs healthy
• Improves posture
• Improves concentration
• Keeps the body healthy

Fitness Warm Up and Cool Down

• Importance of warm-up:
  • Increases heart rate
  • Mobilises joints
  • Stretches muscles
  • Reduces the likelihood of injury
• 3 stages of warm-up:
  1. Increase heart rate
  2. Mobilise joints
  3. Stretch muscles
• Examples of activities to increase heart rate:
  • Marching
  • Skipping
  • Star jumps
  • Bottom kicks
  • Mountain climbers
  • High knee kicks
  • Squats
  • Jogging
  • Two-foot jumping
  • Hopping
• Importance of cool-down:
  • Slows down the body
  • Decreases heart rate
  • Should be done slowly