Diet Mindmap

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  • Diet
    • What is a balanced diet?
      • It is one that provides the right mix of nutrients in the correct proportions/
        • Carbohydrates
          • Primary source of energy.Slow release.
          • Sugars: fruits, cakes, honey, bicuits, jam, sweets.
          • Starches: vegetables, rice,cereals, bread,pasta.
        • Protein
          • Growth &repair of muscles & damaged tissue.
            • Meat, poultry,fish, milk, cheese and eggs.
        • Vitamins
          • Keep the body healthy. Regulate the body and release energy. Help the growth & repair.
            • C- to fight infection and heal wounds.
            • D - Builds bones and teeth.
            • A - Good vision & healthy skin.
            • Fruits & Vegetables, fish, liver, butter, eggs, yellow fruits, dairy products.
        • Minerals
          • Enable the body to work normally & efficiently. Can't be produced by the body.
            • Calcium - Strengthens bones & muscles.
            • Iron - Helps produce red blood cells.
            • Iodine - Helps produce hormones.
            • Milk, Salmon, Vegetables, Beans, Spinach, Liver, Red Meat, Nuts, Seaweed, Salt.
        • Fibre
          • Adds bulk to food, helps it move through the digestive system & slows the release of energy.
            • Seeds, Fruits, Nuts, Vegetables, Wholemeal Bread.
        • Water
          • Makes up to 66% of our body weight. Main component of blood. Carries nutrients and waste products. Controls temperature. Avoids performers becoming dehydrated.
            • Liquids and in foods.
        • Fat
          • Secondary source of energy. Keep us warm. Protect our Organs.
          • Saturated: (Harmful) milk, meat, cheese, butter, cakes, chocolate.
          • Unsaturated: (Helpful) fish, nuts, corn, soya beans, olive oil.
    • Energy
      • Basal Metabloic Rate + Working Energy = Total Energy
        • BMI= Mass (KG) / Height (MERTRES SQUARED)
      • What factors affect our total energy?
        • Age
        • Lifestyle
        • Size & Gender
        • Metabolic rate
      • The amount of energy needed depends on the intensity and duration of the exercise.
    • Most Common Food Diseases
      • Anorexia
        • Eating too little. Mental disease. Sufferers refuse to eat and become dangeroulsy thin.
      • Obesity
        • An extreme over fat condition. More than 30% over normal body weight.
      • Overweight
        • Having weight in excess of normal. When energy input exceeds energy output. Only harmful if accompanied by overfatness.
      • Overfat
        • Having too much body composition as fat. Men : 19%. Women: 26%
    • Specific Diets
      • Carboloading
        • Used in endurance events. eat pleanty of carbohydrates 3/4 days before the event so the glycogen stores are at maximum levels.
          • e.g Marathon runner, Triathlete, long distance cycler.
      • High Protein Diets
        • Eating extra protein to encourage growth and repair of muscle tissue.
          • E.g A body builder.


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