The seven factors of a balanced diet

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The seven factors of a balanced diet
BALANCED DIET
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Carbohydrates

• Used for ENERGY
• Broken down to GLUCOSE in your Gut
• Some GLUCOSE stored as GLYCOGEN in your LIVER and
  MUSCLES

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Found in SWEET and STARCHY foods

• Biscuits
• Chocolate
• Cakes

• Pasta
• Bananas
• Rice
• Bread
• Potatoes

These are not the best way to get
your Carbohydrates they are also High in fats
Good way to get energy
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Fats

• Also use for ENERGY
• Muscles use a mixture of GLYCOGEN and FAT
  depending on exercise
• FATS also provide stored energy for RESTING and
  also help HEALTHY SKIN, WARMTH and PROTECTS VITAL
  ORGANS

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Examples of foods which contain fats used by the
body.

• Margarine
• Bacon
• Butter
• Cream
• Red Meat
• Sunflower Oil

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Protein

• MAKE BLOOD
• RESTORE AND REPAIR BODY TISSUE
• BUILDS CELLS

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Examples of foods which contain Protein
Meat Beans Liver Chicken Eggs Peas Fish
Nuts

• Note - Body can use Protein for Energy but only
  if it has run out of Carbohydrates and Fat

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Vitamins

• Used to-
• REGULATE CHEMICAL REACTIONS
• Help in GROWTH and REPAIR
• Help MUSCLES and NERVES work efficiently
• Help RELEASE ENERGY FROM FOOD
• Help RESIST DISEASES

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Examples of Vitamins and food source

• Vitamin A Fish
• Vitamin C Oranges
• Vitamin D Milk

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Minerals

• Used to Enable the body to work normally and
  efficiently
• Examples of Minerals and a food source
• Calcium Cheese
• Iodine Sea Food
• Iron - Liver

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Water

• Water is essential to All Body Functions
• It is main component of blood and cells
• It helps Regulate Body Temperature
• Water within the blood helps to Transport
  nutrients, waste products and hormones.

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Fibre

• Fibre is a non digestible nutrient which adds
  bulk to our food and aids digestion

• Examples of food sources that are high in fibre
  are All Bran brown bread, and vegetables

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Remember we need a good healthy diet for-

• Energy
• Growth
• Repair
• Good Health

Also without a good diet high level performers
will never be able to reach their best
performance. A good balanced intake of all 7 food
groups/ nutrients must be planned in order to
gain the maximum potential from the body.
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How are diet and nutrition linked to exercise
training and playing sport?
Training and exercise uses
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Muscles need
Energy
For
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This comes from
Energy
Growth and repair

• Carbohydrate
• Fat
• Protein

• Protein
• Minerals Vitamins

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Which comes from food which must be replenished
So That
Rate and volume of Energy expended
Carbohydrate and fat Provision of energy
equals
OR
Body reserves decrease
body fat increases
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KNOWN AS ENERGY BALANCE
Good nutrition
Achieved by efficient food