Balanced diet (paper 2)

A balanced diet includes food groups such as

* carbohydrates
* proteins
* fibre
* water
* vitamins
* minerals
* fats

Macronutrients

Nutrients needed in large amounts .e.g.

* Carbohydrates
* Proteins
* Fats

Micronutriens

Nutrients needed in small amounts .e.g.

* Vitamins
* Minerals

Key point about Macro and micronutrients

Vitamins, proteins, carbs, fats, water, fibre and minerals are all essential for having a balanced diet, meaning insufficient amounts of them may cause health issues.

Carbohydrates

Main source of energy and are stored in body as glycogen

Equation for carbohydrates

Glycogen\----\> Glucose \= energy

What are the two types of carbohydrates

* Simple sugars- they break down quickly and provide a burst of energy

\
* Complex starches- break down slowly and release energy slowly

Carbohydrate loading

1. A performance enhancing strategy
2. used by endurance athletes to boost glycogen stores
3. 1-4 days before a competition
4. increasing their intake of carbohydrates

Proteins

* They are essential for muscle growth and repair
* Required for power athletes rather than endurance
* They provide muscle strength and muscle mass

Fats

* Important source of energy
* Transport fat soluble vitamins around the body
* essential to a healthy diet

What are the two types of fat?

* Saturated- can risk heart disease if you intake too much
* Unsaturated- reduces risk of heart disease

Vitamins

* ensure vital chemical reactions take place
* essential for bodily functions to take place .e.g. blood production

Types of vitamins

* fat soluble
* water soluble

Vitamin E

Improves blood circulation

Vitamin B2

breaks down macronutrients to maintain body's energy supply

Vitamin D

keeps bones and muscles healthy

Vitamin C

keeps cells healthy

Vitamin K

helps wounds heal and clots blood

Minerals

* Calcium - found in bones and the strength of them
* Fluoride - key role in the teeth
* Iron - important part in energy production
* Magnesium - builds protein, regulates blood sugar
* Phosphorus - repair of tissues
* Potassium - make electrolytes, maintains fluid in the body

Optimum weight

The weight someone should be, on average based on their sex, height, bone structure and muscle girth

Factors effecting optimum weight

* height
* gender
* muscle girth
* bone structure

How does height affect your optimum weight?

Larger skeleton meaning you have healthy bones which are dense and heavy

How does muscle girth affect your optimum weight?

* Bigger muscles = muscles weigh more
* Men tend to have greater muscle girth

How does gender affect your optimum weight?

Optimum weight tends to be higher for men than women based on:

* Men have greater muscle girth
* Men have larger skeletons

How does bone structure affect your optimum weight?

1. bigger bones = the more you weigh /bone density
2. bigger skeleton = higher optimum weight
3. affected by the amount of vitamin D and calcium
4. increased by weight bearing

Overfat

Having more than the ideal amount of body fat

Overweight

Weighing more than the ideal weight for your height

Obese

Weighing significantly more than the ideal weight for your height and having excess fat

There are 3 basic somatotypes (body shape)

* Mesomorph
* Ectomorph
* Endomorph

Ectomorph

* Narrow-shaped body


* thin faced
* little fat or muscle
* ideal body shape for long distance runners

Endomorph

* pear shaped body
* wide hips, wide shoulders
* can have a lot of fat on body, arms and thighs
* ideal body for wrestling

Mesomorph

* wedge shaped body,
* wide shoulders narrow hips muscular
* ideal body for swimming

Energy balance (the basis of weight control)

weight gain weight maintenance weight loss

food intake energy expenditure

How does optimum weight vary with different physical activities

weight lifters and boxers have low levels of body fat but high weight due to muscle girth

What is hydration

Having the right amount of water in your body cells

What are the 4 key roles in staying hydrated

* carries nutrients around the body
* regulates body temperature through sweating
* keeps the joints lubricated
* helps removes waste products