Nutrition

Nutrition

Balanced Diet

Is eating nutrients from a variety of food groups, in the RIGHT AMOUNTS.

• 60% Carbohydrate. (possibly 70% for athletes)
• 30% Fat.
• 10% Protein.

Calories per Day

• non-athletes - 2000kcal
• athletes - 3000kcal

Carbohydrates

• They are the body's main energy source.
• Simple 'carbs' - broken down quickly and easily.
• Complex 'carbs' - take longer to break down, so provide sustained energy. (Better for athletes)

Fats

• Can be used as energy.
• Helps to absorb vitamins A, D, E and K.

Proteins

• Used for growth and repair.
• High Biological Value (HBV) - contains ALL essential amino acids.
• Low Biological Value (LBV) - contains ONE OR MORE amino acis.
• Mixing LBV proteins supplies all amino acids and is known as protein complementing.

Energy Yield per Gram

• Carbohydrate - approx. 4.2 calories.
• Fat - approx. 9.5 calories.
• Protein - approx. 4.1 calories.

Glycaemic Index (GI)

• High GI foods - absorbed quickly.
• Low GI foods…