Unit 4, GCSE PE!

Maintaining a balanced diet.

We need to eat a balanced diet of the seven nutrient groups:

1.    1.Carbohydrates:

®   Examples: pasta, bread, potatoes

       *Stored in the liver and muscles as glycogen

®    *Converts to glucose and used as energy

      Provides a quick burst of energy when you need it

®    *Starchy carbohydrates are better than sugary carbohydrates as it provides other nutrients too

®    *Athletes training hard use carbohydrates quickly

2.Proteins:

®    *Examples: meat, fish, eggs, poultry

®    *Proteins build muscle, repair tissue, create enzymes and hormones

®    *Excess protein is stored as fat

®    *People who need large muscle size e.g. weight lifters need protein

       3. Fibre:

®    *Examples: leaves, seed cases, cereals, wholegrain

®    *Helps digestion, prevents constipation, helps reduce cholesterol

®    *Less cholesterol makes the heart more efficient, retains less waste

 4.Fats:

®    *Examples: milk, cheese, butter, chocolate

®    *Provides energy

®    *Increases size and weight of body, good for shot putters, sumo wrestlers

®    *If too much fat, can inhibit performance, lead to high cholesterol

®    *It is stored energy, used slowly when there is a lack of carbohydrates

 5.Vitamins:

®    *Examples: fruit (vitamin C), liver and carrots (Vitamin A), nuts (Vitamin B1), vegetables (Vitamin E)

®    *Help with general health of vision, skin condition, blood, bones

®    *Vitamin B group are used when athletes train hard

6.Minerals:

®    *Examples: milk, red meat, green vegetables, cheese, cereals

®    *Calcium helps the growth of bones

®    *Iron helps the making of red blood cells and the way oxygen is carried by the haemoglobin

®    *Athletes need minerals to increase efficiency of carrying oxygen in blood, prevent fatigue

 7.Water

*Obtained from fluids and food

 *Needed to replenish what is lost in sweat, urine and respiration

*Allows blood to flow more easily around the body

Failing to maintain this balance could result in the following dietary imbalance or deficiencies:

• Malnutrition- this is a physical weakness resulting from insufficient food or an unbalanced diet.

• Obesity- this is a condition of being extremely fat or overweight, which frequently results in health problems.

• Anorexia- this is an eating disorder primarily occuring in girls and women, related to a fear of gaining weight, self-starvation and a distorted body image.

Food is fuel for our body. Different types of food keep the various body parts working properly. Food does four jobs:

®    -->Provides energy

®    -->Helps our bodies grow

®    -->Repairs injured tissues

®    -->Contributes to good general health

      Carbohydrate Loading:

®    *Carbohydrates are important as easy to digest

®    *Provide an instant source of energy

®    *A store of glycogen is built in the body

®    *This store will reduce levels of fatigue