Diet and Nutrition

Lesson Objectives We will develop our knowledge and understanding of how important Energy is for our body and of the main food groups which provide us with a Healthy Diet. (Grade 4 – Knowledge) We will apply this knowledge to evaluate what role each food group plays in an athlete's diet and why it is important. (Grade 7 - 9 – Application)

Energy Use Basal Metabolic Rate We use energy no matter what we are doing, even when sleeping. A BMR Calculation will workout our Basal Metabolic Rate (BMR). BMR is the number of calories you'd burn if you stayed in bed all day. However we know that we can't just stay in bed all day (even though we might like to!) Energy Input v Energy Output We all need a required amount of energy each day to survive and complete everyday tasks. We get this energy from food. If we do not consume enough energy we will start to become tired and lose weight. If we consume too much energy in the form of food, we will not be able to burn it off and will put on weight. Females need – 2000 Kcals per day, Males need – 2500 Kcals per day.

However…. There are certain external factors that could influence the amount of calories we need to take in each day to have enough energy. Task Use the picture clues in the table below to find out what factors our energy/calorie intake may depend on. Then explain why these are key factors. V

Poor Intake As stated previously, it is important to get the right balance of energy intake into the body so that it can function correctly and efficiently. However this balance is key, too much or too little can have a big impact on your health. Too Few Calories Too Many Calories Not enough energy to perform or train. Weight loss which could lead to Anorexia or other disorders. Muscles will take longer to recover from exercise. Development of health problems, E.g. more frequent colds, flu etc. Increased Tiredness Reduced Sporting/Physical Performance. Excess Weight – could lead to becoming overweight and obesity. Reduced muscle performance. Reduced cardiovascular performance. Reduced Flexibility. Reduced Performance due to excess weight.

Where does this Energy come from? It is important that we get the right amount of calories into our body based on our Height, Age, Gender and the amount of energy we use each day. It is also important to get other nutrients into our body so we have a Healthy and Balanced diet. To do this we must eat Food!! Task Different foods have different nutrients which help our body. These are our Food groups. There are 7 main Food Groups that our body needs. Use the images on the next slide to try and discover the main food groups by using examples of food that are in them.

Food Groups

Food Groups Water Carbohydrates Protein Minerals Vitamins Fibre Fats

What do they do? Carbohydrates These are the main source of energy for the body. You can use these right away for your energy needs or your body can convert them into fat to use later. Fat These can help your body absorb many essential vitamins, maintain the structure and function of cell membranes, and preserve the integrity of your immune system. They can also act as an energy source. Protein These are necessary for building the structural components of the human body, such as muscles and organs. You also need these to keep your immune system healthy

What do they do? Minerals These help our body grow, develop, and stay healthy. The body uses these to perform many different functions - from building strong bones to transmitting nerve impulses. Fibre The main function of this food group is to keep the digestive system healthy and functioning properly. It aids and speeds up the excretion of waste and toxins from the body. Water This is essential for the body's growth and maintenance, as it's involved in a number of processes. For example, it helps get rid of waste and regulates temperature, and it provides a medium for biological reactions to occur in the body. Vitamins These are needed for chemical reactions and also to help our bones, skin and teeth to grow. They can be either fat soluble or water soluble. All water soluble vitamins cannot be stored in our body so we need to eat these in our diet. These types of Vitamins include Vitamin C which you need for healthy skin and gums, found in fruit and vegetables.

How much do we need? In order to maintain a balanced and healthy diet and have the correct energy input, we only need to eat certain percentages of food per day. Too much or too little we face problems. Task Use the blank pie chart on the right, to indicate what % of each food group we should consume in order to have a balanced diet. Only use Carbohydrate, Protein and Fat food groups.

Progress Point 55% - 60% Carbohydrates 25% - 30% Fat 15% - 20% Protein Did you get the right percentages? A Balanced Diet includes: 55% - 60% Carbohydrates 25% - 30% Fat 15% - 20% Protein

Which Athletes need it most and why? Why are they needed? Fill in the table below to identify the benefit of the food group to the body and why athletes would need that food group. Remember to include examples. Food Group Benefit to Body Which Athletes need it most and why? FATS CARBOHYDRATES PROTEIN VITAMINS FIBRE MINERALS

H20! Water doesn't really count as a nutrient, but it is something which is essential to your body. You need water for chemical reactions in your body and for when you sweat to cool your body down. If you don't drink enough you can become dehydrated. This can not only affect your performance in sport but also your health. Any extra water you drink means you produce extra urine to get rid of it! Below is a table which indicated the importance of water and hydration when exercising. % body weight lost as sweat Physiological Effect 2% Impaired performance 4% Capacity for muscular work declines, Fatigue and Cramps, Increase in Heart Rate 5% Heat exhaustion, Increase in Body Temperature, Decreased reaction time 7% Blood Viscosity (blood thickens) which slows blood flow, Hallucinations 10% Circulatory collapse and heat stroke, Irregular Heart Rate

Exam Questions What is a balanced diet? [3 marks] ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ How many calories should an average adult female consume per day? A 1500 B 2000 C 2500 D 3000

Exam Questions What is a balanced diet? [3 marks] • Eating the right amount (for energy expended) / the right amount of calories / eating according to how much you exercise (1) • Eating different food types to provide suitable nutrients, vitamins and minerals (1) • Eating a diet that contains 55–60% carbohydrates (1) • Eating a diet that contains 25–30% fat (1) • Eating a diet that contains 15–20% protein (1) How many calories should an average adult female consume per day? A 1500 B 2000 C 2500 D 3000