Health, Active Lifestyles:Health, Active Lifestyles:Making informed choices.Making informed choices.

Learning Outcomes:Learning Outcomes:-IdentifyIdentify the components of a healthy the components of a healthy diet and diet and explainexplain the importance of each the importance of each of them to a balanced, healthy lifestyle. of them to a balanced, healthy lifestyle. -ExplainExplain balanced diet in terms of balanced diet in terms of positive and negative energy balancepositive and negative energy balance

Healthy, balanced diet REGULAR exerciseMAINTAINING a

healthy body weight

No smoking Sensible alcohol Consumption

Minimising stress

In the previous lessons we looked at what factors contributed to a balanced, In the previous lessons we looked at what factors contributed to a balanced, healthy lifestyle. Today we are going to focus on what makes a healthy diet and healthy lifestyle. Today we are going to focus on what makes a healthy diet and

how to maintain a healthy body weight, how to maintain a healthy body weight,

By the end of this topic we will be able to By the end of this topic we will be able to

answer the following questions successfullyanswer the following questions successfully 1.1. The following are both examples of carbohydrates:The following are both examples of carbohydrates:a)a) Cheese and fishCheese and fishb)b) Bananas and breadBananas and breadc)c) Cereal and meatCereal and meatd)d) Eggs and mushrooms (1 mark)Eggs and mushrooms (1 mark)

2. Identify the 7 components of a healthy diet. (7 marks) 2. Identify the 7 components of a healthy diet. (7 marks) 3. a) Identify the 2 types of carbohydrates 3. a) Identify the 2 types of carbohydrates b) Explain their main roles b) Explain their main roles c) Give 1 example of a source of foods for each (6 marks) c) Give 1 example of a source of foods for each (6 marks)

4. a) Identify the 2 types of fats4. a) Identify the 2 types of fats b) Explain their main roleb) Explain their main role c) Give 1 example of a source of food for each (6 marks)c) Give 1 example of a source of food for each (6 marks)

5. What percentage of carbohydrates, fats and protein should a normal (non-athlete) person have as part of their daily 5. What percentage of carbohydrates, fats and protein should a normal (non-athlete) person have as part of their daily intake of calories to maintain a balanced diet? (3 marks)intake of calories to maintain a balanced diet? (3 marks)

6. What is the role of fibre and give an example of what it reduces the risk of? (2 marks)6. What is the role of fibre and give an example of what it reduces the risk of? (2 marks)

7. a) How do we lose water from our body?7. a) How do we lose water from our body? b) What should daily intake of water be and what does this decrease the risk of? (3 marks)b) What should daily intake of water be and what does this decrease the risk of? (3 marks)

7 components of a health diet7 components of a health diet

There are 7 components of a healthy dietThere are 7 components of a healthy diet

1 minute with your partner … can you identify

all 7?

1. Carbohydrates

2. Fats

3. Protein

4. Vitamins

5. Minerals

6. Water

7. Fibre

VideoVideo

http://www.bbc.co.uk/schools/gcsebitesize/phttp://www.bbc.co.uk/schools/gcsebitesize/pe/performance/nutrition/0_performance_nutrie/performance/nutrition/0_performance_nutrition_act.shtmltion_act.shtml

Or: Or:

Google bbc bitesize peGoogle bbc bitesize pe

Topics – factors affecting performanceTopics – factors affecting performance

Nutrition - activityNutrition - activity

Lets review: firstly our Macro Lets review: firstly our Macro nutrientsnutrients

Required in large amountsRequired in large amounts

- Carbohydrates Carbohydrates - FatFat- ProteinProtein

CarbohydratesCarbohydratesCarbon

HydrogenOxygen

Two forms of carbohydrates:

Simple sugars

Provide a quick energy source (glucose and

fructose)

Complex starches

Provide much slower release energy as

contain lots of sugar units

One your more familiar with…

e.g. Bread, cereal, potatoes, pasta, fruit

e.g. Fruit juice, jam,

sugar

CarbohydratesCarbohydratesMain role:

Energy Production!

Importance•To athlete especially high intense exercise.

•Essential to nervous system

•Determine fat metabolism

Stored in muscles and liver as Glycogen.

During exercise

Glycogen is brokendown into glucose

Glucose

Provides muscles with energy

Once glycogen stores are depleted:

Less energy and Athlete becomes fatigued

60% of an athletes diet

should be Carbohydrates.

FACT : In build up to Beijing

Olympics the swimmer Michael

Phelps was reported to have

eaten about 12,000 calories a day!

FatsFatsCarbon, hydrogenoxygen in different

amounts to carbohydrates

Two forms of fats:

Fatty acidsUsed mainly for fuel for energy

production

TriglyceridesStored in the body as

body fat

Saturated Unsaturated

e.g. Marg, olive oil, oily fish,

nuts

e.g. dairy, meats

FatsFatsMain role:

Energy Production! Importance•Protects vital organs

•Crucial for cell production and control of heat loss

During exerciseFat is the usual fuel for energy production,

as body tries to save glycogen stores (from carbohydrates) for high

intensity exercise…therefore delaying fatigue (result of depleted glycogen Stores). However the body cannot be

fuelled by Fat alone and therefore it is acombination of fats and glycogen (from

Carbohydrates)

Fat intake must be carefully monitored as can cause obesity.

Therefore a maximum of 3 % of total calories a day

should be consumed from fatty foods.

ProteinProteinImportanceImportance

Building blocks for body Building blocks for body tissuetissue

Essential for repairEssential for repair Necessary for production Necessary for production

of haemoglobin, enzymes of haemoglobin, enzymes and hormonesand hormones

Potential source of Potential source of energy (only if fats and energy (only if fats and carbohydrate stores run carbohydrate stores run out). out).

Carbon, hydrogenoxygen and nitrogen.

Protein should account for

15% of total calorie intake.

Too much protein can lead to:

- Kidney damage

During/ immediately after exerciseProtein breaks down quickly. The more you

exercise (time and intensity) the faster it breaks down.

e.g. Meat, fish & poultry

Secondly - Micro nutrientsSecondly - Micro nutrients

Only required in small amountsOnly required in small amounts

- VitaminsVitamins- MineralsMinerals- Water Water - FibreFibre

VitaminsVitaminsImportanceImportance

Vital for:Vital for: Energy productionEnergy production Functioning of our Functioning of our

metabolism metabolism Prevention of diseasePrevention of disease

Non calorie chemicalCompounds.

Too much vitamins

can lead to:

-Vitamin A: hair loss

and enlarged liver

With the exception of Vitamin D – our body cannot produce vitamins.

•Vitamins A,D, E and K are fat soluble

•Vitamins B and C are water soluble

e.g. fresh fruit and vegetables

MineralsMineralsImportanceImportance

Iron:Iron:- Essential component of haemoglobin, Essential component of haemoglobin,

which carries oxygen in the blood.which carries oxygen in the blood.CalciumCalcium- Essential for healthy bones and teethEssential for healthy bones and teeth

Non calorie chemicalCompounds.

2 types

e.g. milk, dairy products, green vegetables and nuts

Macro minerals

Calcium, potassium,

sodium

Trace elements

Iron, zinc, manganese

Iron deficiency (anaemia) can impair performance in endurance events. This is because iron is

essential part of haemoglobin, without it the body cannot transport sufficient amounts of oxygen to

meet demands.

Calcium deficiency can lead to osteoporosis

and bone fractures.

For calcium to be absorbed there needs to be sufficient Vitamin D which is found in

sunlight.

WaterWaterImportanceImportance

Vital for:Vital for: Good health, specifically Good health, specifically

those who take part in those who take part in sportsport

Carries nutrients Carries nutrients Helps remove wasteHelps remove waste Regulates body Regulates body

temperature temperature

Daily consumption should be 2 litres a day

Athletes should take in more to stay suitably hydrated

Water is lost through sweat and urine.

This process is accelerated depending

on environment, duration and intensity

of exercise.

The cardio vascular system becomes inefficient if there is dehydration and there is inability to provide adequate blood flow to skin (to decrease temperature) which can lead to heat exhaustion.

FibreFibreImportanceImportance

- Essential for healthy bowel Essential for healthy bowel movementmovement

No calories, vitamins and minerals in fibre

2 types

Only found in cell wall of plants

Foods such as meat, fish and dairy products contain

no fibre at all.

Soluble Insoluble

Fibre reduces the risk of a number of

bowel problems, for example,

constipation, piles, cancer.

Absorbs water as it passes through Absorbs water as it passes through bowelbowel and therefore increases the bulk and therefore increases the bulk

of waste.of waste. This makes waste softer and increases This makes waste softer and increases

speed and ease which it passes speed and ease which it passes through the bowelthrough the bowel

Proportion of calories for macro Proportion of calories for macro nutrientsnutrients

Nutrition pyramid (per day) Nutrition pyramid (per day)

Junk1

portion

Healthy fats 1-2 portions

Protein rich food 2-4 portionsCalcium rich food 2-4 portions

Carbohydrate rich foods 4-6 portions

Vegetables 3-5 portionsFruit 2-4 portions

Energy intake and expenditureEnergy intake and expenditure

Whether or not you participate in exercise, Whether or not you participate in exercise, you need to eat enough to provide you need to eat enough to provide sufficient energy. sufficient energy.

Your basal metabolic rate (BMR) is a Your basal metabolic rate (BMR) is a measure of the amount of energy you measure of the amount of energy you need at rest.need at rest.

Therefore food intake needs to take into Therefore food intake needs to take into account BMR PLUS additional energy account BMR PLUS additional energy expenditure due to exercise. expenditure due to exercise.

Energy intake and expenditureEnergy intake and expenditure

Energy is measured in kilocalories and kilojoulesEnergy is measured in kilocalories and kilojoules 1 Kcal = 4.2 Kj1 Kcal = 4.2 Kj

With out putting on weight you can consume:With out putting on weight you can consume:

Men = 2800 – 3000 calories a dayMen = 2800 – 3000 calories a dayWomen = 2000-2200 calories a dayWomen = 2000-2200 calories a day

Metabolic rates vary between individuals and it gets slower as you get older.Metabolic rates vary between individuals and it gets slower as you get older.

Factors affecting energy expenditure include:Factors affecting energy expenditure include:- Frequency of exerciseFrequency of exercise- Intensity of exerciseIntensity of exercise- Type and duration of exerciseType and duration of exercise- Age, gender, body compositionAge, gender, body composition- Fuels availableFuels available

LOSE WEIGHT

Take in less calories than you burn off

PUT ON WEIGHT

Take in more calories than you burn off

MAINTAIN WEIGHT

Eat equal amount of calories to that which

you burn off

Exam practice – Exam practice – Now complete the questions at the start of your workbookNow complete the questions at the start of your workbook