Diet To be able to state the requirements of a balanced diet Explain the role and importance of macronutrients and micronutrients

Food Types As a class identify the 7 food types (writing the heading at the top of the whiteboard In groups - using the food images categorise what food fits into what category and blue tack the images onto the board

Food Types Fibre Water Used for: Aids digestive system Minerals Used for: Helping release energy and decision making Increase efficiency of carrying oxygen (red blood cells) - Helps to prevent fatigue - Calcium helps blood to clot and strengthens bones and muscles Found in: Fruit, vegetables and fish Fibre Used for: Aids digestive system Found in: Fruit, vegetables, wholegrain cereals and wholemeal bread Water Used for: Avoiding dehydration and heat stroke Need to replenish what is lost through sweat, urine and condensation when we breath Carbohydrates Used for: Fast release energy Found in: Pasta, potatoes, cereals Simple = sugars Complex = starches Fats Used for: Slow release energy Found in: Oils, dairy products, nuts and fish Protein Used for: Growth and repair Builds body muscle Found in: Meat pulses and fish Vitamins Used for: Helps body work and concentration Found in: Fresh fruit and vegetables

A balanced diet Protein 25% Fats Vitamins, Minerals 30% & Fibre Carbohydrates 40%

A balanced diet A balanced diet includes all the things that your body needs. To achieve this, you need to eat a range of different types of food in the right proportions. Fats, oils, sweets (small portions) Milk, yoghurt, cheese (2–3 portions) Meat, poultry, nuts, eggs, fish (2–3 portions) Fruit (3–5 portions) Vegetables (3–5 portions) Bread, cereal, rice, pasta (6–11 portions)

Task 1 Write down all the food you ate yesterday. Think about what nutrients are in certain foods. How do they help the body to function? Meal/Snack Food groups Function of the food group

Sources of carbohydrates Bread Rice Beans Pasta Fruit Vegetables

Macro nutrients Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since ‘macro’ means large, macronutrients are nutrients needed in large amounts. There are three macronutrients: • Carbohydrate • Protein • Fat While each of these macronutrients provides calories, the amount of calories that each one provides varies.

Carbohydrates Carbohydrates provide the body with energy They are the most important food for athletes and people leading active lifestyles Once eaten, they are stored in the liver and muscle in the form of glycogen Carbohydrates are then broken down into glucose which is released into the blood stream This glucose is the fuel used for energy

Sources of protein Some body builders eat 12 raw eggs a day!!! Red meat Beans Eggs Fish Dairy products Nuts Some body builders eat 12 raw eggs a day!!!

Protein Protein helps us grow and repair muscle tissue Weight lifters and athletes using a lot of strength and power often tear micro fibres in their muscles which need repairing Used in muscular hypertrophy ( an affect of regular training, where the muscle increases in size) Injured athletes also rely heavily on protein diets

Fat Fat has 3 functions: It provides our body with slow release energy We all need some fat in our body! Fat has 3 functions: It provides our body with slow release energy It keeps us warm and insulated It allows the absorption of vitamins and minerals into the body

Sources of fat These are good fats They are liquid Fat is found in 2 main sources: Plant fats/ Unsaturated Fats These are good fats They are liquid For example, vegetable oil, corn, soya Animal fats/ Saturated Fats These are bad fats They are solid For example, butter, lard, cheese

Micro nutrients Although macronutrients are very important they are not the only things that we need for survival. Our bodies also need water (6– 8 glasses a day) and micronutrients. Micronutrients are nutrients that our bodies need in smaller amounts, and include vitamins and minerals.

Vitamins Vitamin A Vitamin C Vitamin D Vitamins help the body grow and function properly Vitamin A Vitamin C Vitamin D Keeps the skin healthy Maintains good eyesight Helps night vision Keeps skin and gums healthy Prevents scurvy Helps heal wounds Keeps bones and teeth strong Prevents rickets Helps body absorb calcium Body produces vitamin D in the sun

Minerals Iron Calcium Iodine Vitamins also help the body grow and function properly Iron Calcium Iodine Helps transport oxygen around the body through increasing haemoglobin in RBC Prevents anaemia Keeps teeth and bones healthy Helps muscular contractions Needed for thyroid hormone regulation This regulates energy Prevents goitre

Water The human body is water 75% We lose a day through , and breathing so this must be replaced 2–3 litres urine sweat When the body loses even more water, increasing the risk of exercising dehydration Symptoms of dehydration: , lack of concentration and tiredness headaches It is essential to keep taking a small amount of at regular intervals during exercises to enable the body to function properly fluid

Fibre Fibre aids intestinal digestion – helps to pass other waste products out of the body. Fibre is indigestible plant material, which gives the gut bulk, against which the muscles can push. This helps prevent constipation.

Sources of fibre Vegetables Brown rice Bread Oats

How can sporting activity can affect nutritional requirements? The more physical work we do, the more energy we need to compete it. Food contains calories, which are used within the body to release energy for physical work. Sports persons will use more calories that those who must be careful, otherwise excess carbohydrates will be stored as fat Athletes must ensure ENERGY IN = ENERGY OUT

Key words Balanced Diet: Macronutrient: Micronutrient: consuming all different nutrients in the correct quantities Macronutrient: nutrients that are required in large quantities in our diet: carbohydrates, fats and protein Micronutrient: Nutrients that are required in small quantities in our diet: vitamins and mineral

My Word! A student is given a word related to the lesson. They must stand up and point to someone in the class who must then give the meaning or state a fact related to that word. That person then chooses the next person to pose a word.