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© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Diet 1
Diet
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
What you will learn about in this topic:
1. A healthy, balanced diet
2. How diet can aid a sportsperson
Diet 2
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Diet 3
Learning objectives
By the end of this presentation you should be able to:
•Understand why diet is important to sports performance
•Describe the different parts of a balanced diet
•Explain how special diets can aid sports performance
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Task
Why do we need to eat food?
Spend three minutes noting down as many reasons as you can think of.
Diet 4
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Balanced diet
A balanced diet is made up of seven different categories:
Diet 5
1. Carbohydrates
2. Proteins
3. Fats
4. Vitamins
5. Minerals
6. Fibre
7. Water
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Carbohydrates
Carbohydrates are the sugars and starches found in certain foods, which are changed into a sugar called glucose by the body.
Carbohydrates can be divided into two sub-groups:1. Simple carbohydrates2. Complex carbohydrates
Diet 6
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Simple carbohydrates consist of one or two sugar units. For example:
• Sugar
• Sweets
• Honey
• Fruit
Diet 7
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Complex carbohydrates consist of hundreds of sugar units. For example:
• Bread
• Pasta
• Rice
• Potatoes
Diet 8
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Carbohydrates are stored in the liver and muscles as glycogen.
Glycogen converts to glucose and is used as energy for the muscles, brain and other organs.
Excess carbohydrates are stored as fats.
Diet 9
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Carbohydrates aid the sportsperson by providing a ready source of energy for when the muscles need it.
Athletes training hard use up carbohydrate stores quickly so diets should be high in this food type.
Diet 10
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Protein
Proteins are large molecules required for the structure, function and regulation of the body’s cells, tissues and organs.
Protein from food helps to build muscle and repair tissue, which is essential after an injury.
Diet 11
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Protein is found in:
Diet 12
•Meat
•Fish
•Pulses (such as chickpeas, lentils and beans)
•Nuts
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Protein is broken down into amino acids.
The body requires 21 types of amino acids to function properly.
Our bodies can produce 13 types of non-essential amino acids. The other eight essential amino acids come from protein in our food.
Diet 13
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Excess protein is converted into fat.
Sportspeople who need large muscle size will take in extra proteins for this effect.
Diet 14
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Fats
Fats are a form of stored energy, released slowly when there is a lack of carbohydrates.
Fats should make up 30 per cent of a combination of saturated, polyunsaturated and monounsaturated fatty acids.
Diet 15
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Diet 16
Sources of fat include:
• Milk
• Cheese
• Butter
• Oils
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
• Increasing the body size and weight, important for sports that require extra bulk.
•Storing energy that is slowly released when there is a lack of carbohydrates.
Diet 17
Fats aid the sportsperson by:
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
However, unnecessary weight can inhibit performance and lead to high cholesterol levels.
Diet 18
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Vitamins
Vitamins are key nutrients that the body needs in small amounts to grow and stay strong. There are 13 vitamins in total.
Diet 19
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Sources of vitamins include:
•Citrus fruit (vitamin C)
•Fish and liver (vitamin A)
Diet 20
•Whole grains and nuts (vitamin B1)
•Vegetable oil (vitamin E)
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Vitamins aid the sportsperson by helping with:
• Vision
• Production of red blood cells
• Blood clotting
• Condition of bones and teeth
• Skin condition
Diet 21
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Minerals
Minerals are nutrients needed by the body to help it function properly.
Minerals are:
• Iodine
• Iron
• Calcium
Diet 22
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Iodine aids normal growth which is essential for the athlete to help energy production and comes from milk and saltwater fish.
Diet 23
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Iron helps the production of red blood cells and the way oxygen is carried in the body by haemoglobin. Iron comes from liver and green vegetables.
Diet 24
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Calcium helps bones to grow and comes from:
• Milk
• Cheese
• Cereals
Diet 25
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Fibre
Fibre (or roughage) helps digestion but contains no nutrients.
Diet 26
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
There are two types of fibre:
1. Insoluble: this adds bulk to food, helping it to move through the digestive system
Diet 27
2. Soluble: helps to reduce cholesterol, keeping the heart healthy
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Fibre aids the sportsperson as:
Diet 28
•Less cholesterol in the body allows the heart to work more efficiently
•Less water retention occurs when the body’s digestive system is functioning properly
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Water
Diet 29
Water allows the blood to flow more easily around the body.
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Drinking water is extremely important when exercising, as the body demands more oxygen, nutrients, heat control and waste removal.
Diet 30
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Two-thirds of the body is made up of water.
Sportspeople need to constantly replenish water lost through sweat, urine and condensation when they breathe.
In extreme heat more water is needed to stop the effects of dehydration and heatstroke.
Diet 31
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Diet 32
Exam questions
1. Give an example of a diet that could benefit a sports performer and explain how it works.
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Diet 33
2. The seven parts of a balanced diet are:
A. Water, fibre, milk, protein, fats, carbohydrates, minerals
B. Water, protein, minerals, fats, vitamins, fibre, carbohydrates
C. Water, fat, protein, dairy products, vitamins, fibre, carbohydrates
D. Fats, carbohydrates, vitamins, minerals, protein, sugars, milk
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Diet 34
What you have learntin this topic:
1. A healthy balanced diet
2. How diet can aid a sportsperson
© Folens 2009FOR EDEXCEL 1.1.5 Your personal health and well-being
Diet 35
Learning objectives
You should now be able to:
•Understand why diet is important to sports performance
•Describe the different parts of a balanced diet
•Explain how special diets can aid sports performance