PHYSICAL EDUCATION DEPARTMENT

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PHYSICAL EDUCATION DEPARTMENT

• DIET AND NUTRITION FOR HEALTH AND FITNESS 2

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LEARNING OUTCOMES

• Know the four remaining components of balanced
  diet which supply energy.
• Know where they may be found.
• Be able to state the benefits of each component.

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NUTRITION 1

• Starter Task
• Question from specimen GCSE paper.
• Identify two components of a balanced diet and
  explain the importance of each component to the
  performer.

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NUTRITION 2

• Answer which would gain full marks.
• Carbohydrates provide main source of energy.
• Proteins for muscular growth and repair.
• Fats warmth, protection of vital organs and
  reserve fuel supply.

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NUTRITION 3

• Remember a balanced diet consists of seven
  essential components
• Carbohydrates (CHO)
• Fats.
• Proteins.
• Vitamins.
• Minerals.
• Fibre.
• Water.

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NUTRITION 4

• Qs. What are vitamins?
• Vitamins enable the body to work normally and
  efficiently.
• The body cannot produce them so they must be
  taken in in our food.
• There are two types of vitamin
• Water soluble.
• Fat soluble.

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NUTRITION 5

• Water soluble.
• These are the vitamin B and C groups.
• They cannot be stored in the body so any excess
  is removed.
• The daily diet must contain these vitamins.
• Because they are water soluble they can be washed
  out of foods during cooking.
• Fruit and vegetables containing these vitamins
  should only be lightly cooked

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NUTRITION 6

• Qs. Where can these vitamins be found?
• Vitamins B1, 2,3,6,and B12 can be found in
• Cereals, bread, rice,
• Milk, eggs, poultry,
• Liver, kidney, fish,
• Green vegetables, spinach, beans and peanuts.
• Vitamins C can be found in
• Most fruits, vegetables.

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NUTRITION 7

• Fat-soluble.
• These consist of vitamins A,D,E and K.
• They can be stored in the body.
• Qs. Where can they be found?
• Vitamin A
• Orange or yellow fruits and vegetables,
• Dark green vegetables,
• Liver, cod liver oil and dairy products.

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NUTRITION 8

• Vitamin D
• Oily fish, liver, cod liver oil, butter, eggs and
  sunshine.
• Vitamin E
• Beans, nuts, seeds, green leafy vegetables, egg
  yolk and cod liver oil.
• Vitamin K
• Green leafy vegetables, wheat germ, peas, beans,
  beef liver, milk and egg yolk.

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NUTRITION 9

• Qs. Why are vitamins important?
• They regulate chemical reactions.
• Help in growth and repair of tissue.
• Help in the working of muscles and the release of
  energy from food.
• They all have there own function.

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NUTRITION 10

• Function of vitamins
• A good vision and healthy skin.
• B energy production, stress reduction.
• C Fighting viruses, keeping skin and gums
  healthy, healing wounds.
• D Helps to build bones and teeth.
• E Protects cells, helps immune system, aids
  growth.
• K Helps form blood clots.

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NUTRITION 11

• Qs. What are minerals?
• Minerals enable the body to work normally and
  efficiently.
• They are not produced naturally in the body so
  are taken in in the food we eat.
• We need small amounts which are provided through
  a balanced diet.
• Too much can be harmful (i.e. salt can increase
  BP).

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NUTRITION 12

• Qs. Where can minerals be found?
• Calcium
• Milk, sardines, salmon, vegetables and beans.
• Iron
• Spinach, green vegetables, liver, red meat, peas
  and nuts.
• Sodium.
• Salt, Soy sauce, preserved meat, crisps and
  canned foods.

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NUTRITION 13

• Qs. Why are minerals important?
• They all have their own function in helping the
  body to work.
• Calcium strengthens bones, helps blood to clot,
  strengthens muscles.
• Iron Aids production of RBCs, creates good skin
  tone, prevents fatigue, helps resistance to
  disease.
• Sodium Maintains body fluid levels and aids
  muscle contraction.

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NUTRITION 14

• Qs. What is fibre?
• Fibre is the part of a plant we cannot digest.
• It does not contain any nutrients.
• Qs. Why is fibre important?
• It adds bulk to our food and helps it to move
  through the digestive system.
• It slows down the release of sugars so we get
  more release of energy.
• It helps to maintain good health.

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NUTRITION 15

• Qs. Why is water important?
• Water is important for living.
• It is found not just in the fluid we drink but
  the foods we eat.
• We lose it through, sweat, urine, faeces and in
  the air we breath out.
• Qs. How much of our body weight is made up of
  water?
• Around two thirds.

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NUTRITION 16

• It is the main component of blood and cells.
• It carries nutrients, blood and waste products
  around the body.
• It helps to control body temperature by absorbing
  heat during exercise.
• Heat is carried to the skin where it is lost in
  the air.
• Water as sweat cools the body.
• Severe loss of water can lead to dehydration and
  heatstroke.

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NUTRITION 17

• Questions.
• What are the four remaining components of food
  that provide energy?
• Why is each important?
• Give some examples of where each can be found?
• How much water do you drink a day?

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NUTRITION 18

• Home work.
• Investigate how much water a normal healthy
  person should consume a day.
• How would this differ when exercising? (i.e for a
  marathon, a gym session, playing football etc).