2.2: Diet Unit 2: Health, safety and training LS (Unit 2) Health, safety and training 2.2: Diet ?

Learning Objectives By the end of this lesson students should: Describe the body’s dietary needs in terms of energy, growth and repair of cells. Explain The essential nutrients – protein, carbohydrates, fats, vitamins, minerals, water and fibre. Assessment: A*-C Grade = more in-depth answers and extension work D-G Grade = answer most questions at foundation level LS (Unit 2) Health, safety and training 2.2: Diet

Starter: guess this guy’s weight in either kg, stone or lbs. Jon Brower Minnoch (USA) (1941–83) Heaviest Man Ever in the World 635 kg (1,400 lb or 100 stone) LS (Unit 2) Health, safety and training 2.2: Diet

Balance of Good Health LS (Unit 2) Health, safety and training 2.2: Diet

Task 1: The body needs nutrients for three main reasons: Energy Growth Cell repair LS (Unit 2) Health, safety and training 2.2: Diet ?

Task 2: Nutrients are found in food and drink products Proteins Carbohydrates Fats Vitamins Minerals Water Fibre Which are micro and macro nutrients? NUTRIENTS Protein ENERGY Carbs Fats Vitamins Minerals Water Fibre NUTRIENTS ENERGY LS (Unit 2) Health, safety and training 2.2: Diet ?

Food Sources LS (Unit 2) Health, safety and training 2.2: Diet

Task 3: Carbohydrates Why are there important? Provides quick energy. 60% of our diet should comprise 'carbs'. Useful source of energy in... Running - Athletes in training will eat more 'carbs'. Marathon runners will 'load' before the event. Example foods: Pasta, Cereals, Potatoes LS (Unit 2) Health, safety and training 2.2: Diet

Task 4: Protein Why are they important? Builds and repairs muscle. We only need 15% of our diet to be protein. Useful source of energy... When training hard and recovering from injury. ‘Power’ athletes (weight lifters) will eat more protein. Example foods: Meat, Pulses, Fish LS (Unit 2) Health, safety and training 2.2: Diet

Task 5: Fats Why are they important? Provides slow energy. 25% of our diet should be fat. Useful source of energy in... Walking and low impact exercise - it produces energy too slowly to be used when working hard. Example foods: Oils, Dairy products (milk, butter, yogurt, cheese, etc) Nuts, Fish LS (Unit 2) Health, safety and training 2.2: Diet

There are two types: Water-Soluble Task 6: Vitamins Why are they important? Helps the body work. Helps concentration. Useful source for... Staying calm, making quick decisions. Example foods: Fresh fruit and vegetables. There are two types: Water-Soluble and Fat-Soluble List of vitamins, reasoning & sources. A - for vision (sweet potato with peel, carrots, spinach) B - for energy production and stress reduction (whole unprocessed foods) C - to keep skin healthy (citrus fruits) D - to help bones and teeth (Fish liver oils, fatty fish, fortified milk products, sunlight exposure) LS (Unit 2) Health, safety and training 2.2: Diet

Task 7: Minerals Why are they important? Helps release energy from food. They are needed for healthy bones and teeth. Useful for...When training hard and competing Example sources: Fruit, vegetables and fish LS (Unit 2) Health, safety and training 2.2: Diet

Task 8: Water (liquids) Why are they important? Maintains fluid levels, whenever you sweat, lost liquid needs to be replaced. Useful for...Preventing dehydration! Example sources: The tap! Lettuce, Water Melon, Cucumber It's all you need most of the time. Coca-Cola/Fanta/Aquarius BUT THESE ARE MORE THAN A LIQUID! Drink before, during and after an event LS (Unit 2) Health, safety and training 2.2: Diet

Task 9: Fibre Why are they important? Can't be digested. Fills you up and keeps you 'regular‘. Useful for...Healthy digestion, (no constipation) helps in sport. Also helps with weight control. Example sources: Fresh fruit, vegetables and wholegrain cereals LS (Unit 2) Health, safety and training 2.2: Diet

Learning Objectives Diet Lesson 2: Understand the different energy needs of: teenagers compared with young children, male manual workers and females, athletes and non-athletes, people with active lifestyles compared with people with sedentary lifestyles. Learning Objectives LS (Unit 2) Health, safety and training 2.2: Diet

Energy Requirements LS (Unit 2) Health, safety and training 2.2: Diet

BMR + PAL = daily energy requirement Task 10: Daily intake Daily intake can vary from person to person based on two factors: BMR (Basal Metabolic Rate) The amount of energy it takes for your body to remain alive (even whilst sleeping/sitting). PAL (Physical Activity Level) The amount of energy the body needs to fuel activity. The bigger the person, the bigger the BMR (child vs adults / male vs female) The more active the person, the bigger the PAL (athlete vs non-athlete). BMR + PAL = daily energy requirement By consuming the same amount of energy as expelling for a day, the energy requirements are BALANCED. LS (Unit 2) Health, safety and training 2.2: Diet

Anorexic BMR vs Normal BMR LS (Unit 2) Health, safety and training 2.2: Diet ?

Task 11: Daily intake BASIC INFO: 1 calorie can heat 1g of water by 1ºC. 1kcal = 1000 calories (easier form of reporting) If a person consumes more or less energy than the body requires, the energy requirements are UNBALANCED. An adult male needs approximately 2500kcal / day. An adult female needs approximately 2000kcal / day. Consuming less kcal vs energy usage = weight loss. Consuming more kcal vs energy usage = weight gain. Being overweight may not be a problem! May be due to having a lot of muscle (rugby players for example), so it's not always harmful. However, people who are overfat or obese will not be effective sportspeople. LS (Unit 2) Health, safety and training 2.2: Diet

Group Task: is the lady obese, overfat or overweight? Overweight for a female, why? LS (Unit 2) Health, safety and training 2.2: Diet

So how do you maintain a healthy, balanced diet? LS (Unit 2) Health, safety and training 2.2: Diet

Task 12: Modern Methods of Reporting In the UK, alongside the complicated nutritional information on the back of the packaging, it's now a requirement to show colour coded information on the front THINK OF SOME REASONS WHY THIS FORMAT IS NOW A FAVOURED FORM ON REPORTING NUTRITIONAL INFORMATION LS (Unit 2) Health, safety and training 2.2: Diet

LS (Unit 2) Health, safety and training 2.2: Diet ?

13% of Carbohydrate allowance BUT 43.3% of Sugar allowance! LS (Unit 2) Health, safety and training 2.2: Diet

McDonalds Big Mac LS (Unit 2) Health, safety and training 2.2: Diet

16% of Carbohydrate allowance BUT High values in fat, sodium and cholestrol. LS (Unit 2) Health, safety and training 2.2: Diet

Hungry Now!! Press the dog LS (Unit 2) Health, safety and training 2.2: Diet

Task 15 - A BALANCED DIET (%’s) What are the percent for a balanced diet? ___ % Carbohydrates ___ % Fat ___ % Protein What are the macro and micro nutrients? List the 3 Macro Nutrients List the 2 Micro Nutrients ________________ 1. __________________ ________________ 2. __________________ ________________ 55 30 15 Carbohydrates Vitamins Proteins Minerals Fats LS (Unit 2) Health, safety and training 2.2: Diet

Task 14 - Diets for Different Sportspeople Fill in the blanks, using the appropriate word A person’s diet depends on the sport in which they participate. Carbohydrates – Important for performers requiring energy for long periods e.g. ________________. Carbohydrate loading is a method used to increase your body’s carbohydrate stores before a competition so that you have plenty of energy. Method: 4 or 5 days before an event, athletes will eat large amounts of _____________ and reduce the intensity of their _________. This builds up the body’s __________ stores. This method therefore reduces levels of fatigue during the event Carbohydrates Marathon Runner Glycogen Training Marathon Runner Carbohydrates Training Glycogen LS (Unit 2) Health, safety and training 2.2: Diet

Learning Objectives By the end of this lesson students should: Describe the body’s dietary needs in terms of energy, growth and repair of cells. The essential nutrients – protein, carbohydrates, fats, vitamins, minerals, water and fibre. Understand the different energy needs of: teenagers compared with young children, male manual workers and females, athletes and non- athletes, people with active lifestyles compared with people with sedentary lifestyles. Assessment: A*-C Grade = more in-depth answers and extension work D-G Grade = answer most questions at foundation level LS (Unit 2) Health, safety and training 2.2: Diet