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

2. 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

3. 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

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

5. 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)

6. 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

7. Sources of carbohydrates
Bread
Rice
Beans
Pasta
Fruit
Vegetables

8. 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.

9. 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

10. 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!!!

11. 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

12. 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

13. 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

14. 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.

15. 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

16. 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

17. 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

18. 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.

19. Sources of fibre
Vegetables
Brown rice
Bread
Oats

20. 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

21. 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

22. 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.