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HEALTH AND DIETHEALTH AND DIET

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HealthHealth• A state of complete A state of complete

physical, social and physical, social and mental well-beingmental well-being

• The ability to meet The ability to meet the demands of the demands of your environment your environment and still have and still have energy left for energy left for emergenciesemergencies

FitnessFitness

is the key that links health and fitnessis the key that links health and fitnessPHYSICAL EXERCISEPHYSICAL EXERCISE

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General General FitnessFitness

• StrengthStrength• SpeedSpeed• StaminaStamina• SupplenessSuppleness• SomatotypeSomatotype

• AgilityAgility• TimingTiming• PowerPower• Reaction TimeReaction Time• Co-ordinationCo-ordination• BalanceBalance

Motor Motor FitnessFitness

““The 5 Ss”The 5 Ss”

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WHY DO WE NEED FOOD? WHY DO WE NEED FOOD?

• GrowthGrowth

• EnergyEnergy

• Tissue Tissue replacement replacement

and repairand repair

The food we eat should contain a number of essential items.

Can you name at least 4 of them before the next slide appears?

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Did you get them all?Did you get them all?

FoodFoodFibre

Carbohydrates (55-60%)

Vitamins

Minerals

Proteins (15-20%)

Water

Fats (25-30%)

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CarbohydratesCarbohydrates• Most readily available form of energyMost readily available form of energy• Stored in the liver and kidneysStored in the liver and kidneys

What foods are rich in carbohydrates?What foods are rich in carbohydrates?

RiceRiceBreadBread

PastPastaa

Beans / legumesBeans / legumesGrainsGrains

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CARBOHYDRATE CARBOHYDRATE • 50% of required food intake is carbohydrate50% of required food intake is carbohydrate• Eating lots of carbohydrates = Eating lots of carbohydrates = ''carbo-loadingcarbo-loading‘‘ - -

important for endurance athletes who need large important for endurance athletes who need large stores of energystores of energy

• 2 types: 2 types: simplesimple and and complexcomplex carbs carbs• During digestion, body breaks down carbs into During digestion, body breaks down carbs into

glucose.glucose.• Simple carbs have high level of glucose and are Simple carbs have high level of glucose and are

readily absorbed into blood stream. As glucose readily absorbed into blood stream. As glucose builds up, and if there is little activity, it is builds up, and if there is little activity, it is converted to glycogen and stored in liver / converted to glycogen and stored in liver / muscles.muscles.

• Any carbs not broken down are stored as fat.Any carbs not broken down are stored as fat.

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FATS FATS • 35% of required food intake is 35% of required food intake is

fatsfats• Fats supply around 70% of our Fats supply around 70% of our

energy requirementsenergy requirements• Fats are the body's preferred Fats are the body's preferred

energy sourceenergy source• Excessive fat is stored in the Excessive fat is stored in the

body tissues and causes body tissues and causes obesityobesity

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PROTEIN PROTEIN • 15% of required daily intake is protein15% of required daily intake is protein• Assists in tissue growth, repair of Assists in tissue growth, repair of

damaged tissue and blood damaged tissue and blood haemoglobin levelshaemoglobin levels

• Found in red meat, dairy products, Found in red meat, dairy products, fish, poultryfish, poultry

• Protein supplies energy when there is Protein supplies energy when there is deficiency of carbohydrates and fatsdeficiency of carbohydrates and fats

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MINERALS MINERALS • Minerals are required for building tissueMinerals are required for building tissue• The most common are:The most common are:

– Calcium - forms teeth and bonesCalcium - forms teeth and bones– Sodium - regulates body fluidsSodium - regulates body fluids– Iron - helps in the transport of oxygen Iron - helps in the transport of oxygen

by red blood cellsby red blood cells– Iodine - used in hormone formationIodine - used in hormone formation

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VITAMINS VITAMINS • Vitamins occur in two main groups:Vitamins occur in two main groups:

– Fat soluble vitamins - A, D, E & KFat soluble vitamins - A, D, E & K– Water soluble vitamins - B & CWater soluble vitamins - B & C

• They help in the following ways. Do you know They help in the following ways. Do you know any of them already?any of them already?– Aid growthAid growth– Increase resistance to infectionIncrease resistance to infection– Regulate certain of the body's functionsRegulate certain of the body's functions– Help the metabolism of certain foods and help Help the metabolism of certain foods and help

to avoid deficienciesto avoid deficiencies

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FIBRE FIBRE • 30mg fibre per day helps keep you 30mg fibre per day helps keep you

‘regular’!‘regular’!• Fibre regulates the digestive systemFibre regulates the digestive system• It helps to retain waterIt helps to retain water• Important component in the removal of waste Important component in the removal of waste

productsproducts

Your insides!!!!

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WATER WATER • 1.5 to 2 litres of water per day for good health.1.5 to 2 litres of water per day for good health.• Up to 5 litres per day for athletesUp to 5 litres per day for athletes• Helps to remove unabsorbed food and other waste Helps to remove unabsorbed food and other waste

productsproducts• Essential for body's chemical reactionsEssential for body's chemical reactions• Assists in turning stored fat into energyAssists in turning stored fat into energy• Reduces sodium build up in the bodyReduces sodium build up in the body• Helps to maintain muscle toneHelps to maintain muscle tone• Helps rid the body of waste and toxinsHelps rid the body of waste and toxins