Nutrients - Balanced Diet Revision

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Questions and Answers

What does a balanced diet consist of?

Eating a variety of foods from each of the four main food groups (correct)

Eating only starchy foods and carbohydrates

Eating only fruits and vegetables

Eating only meat and dairy products

What is the primary function of proteins in the body?

To provide energy

To assist with growth and repair (correct)

To regulate body temperature

To aid in digestion

Which of the following is a vegetable source of protein?

Soya-bean products (correct)

Milk

Fish

Meat

What are the four main vitamins?

Vitamin A, Vitamin B, Vitamin C, Vitamin D Signup and view all the answers

What is the primary function of carbohydrates in the body?

To give the body energy Signup and view all the answers

What is the function of Vitamin A?

To maintain good vision, healthy skin, and growth Signup and view all the answers

What is a potential health risk associated with consuming too much fat?

Halatosis Signup and view all the answers

What is the source of Vitamin C?

Green and yellow vegetables Signup and view all the answers

What is the primary function of vitamins in the body?

To support growth and health Signup and view all the answers

What is the function of Vitamin B12?

To form red blood cells and maintain healthy skin Signup and view all the answers

What is the function of Vitamin D?

To form strong teeth and bones Signup and view all the answers

What is the importance of Calcium?

For the growth of healthy teeth and bones Signup and view all the answers

What is the function of Iron?

To form red blood cells Signup and view all the answers

What happens if the body lacks Calcium?

Osteoporosis Signup and view all the answers

What is one of the benefits of regular exercise?

Improved posture Signup and view all the answers

Why is it important to warm up before exercise?

To reduce the likelihood of injury Signup and view all the answers

What is the first stage of a warm-up?

Increasing heart rate Signup and view all the answers

What is the purpose of mobilising joints?

To prepare joints for exercise Signup and view all the answers

How long should you hold a stretch for?

The answer is not provided in the text Signup and view all the answers

Why is it important to cool down after exercise?

To slow the body down and decrease heart rate Signup and view all the answers

What is an example of an activity that can increase heart rate?

Marching Signup and view all the answers

What are the three stages of a warm-up?

Increase heart rate, mobilise joints, stretch muscles Signup and view all the answers

Study Notes

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