Diet

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Diet Nutrition
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• You are what you eat some people say that
  is how vital this subject is.
• It is very important to know about different
  foods, what they contain, and why we need to eat
  them.

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What should I eat?

• You need to eat a balance of
• Protein (15)
• Carbohydrates (55)
• Fats (30)
• All these make up the bulk of your diet.
• You need these for energy.
• You also need vitamins and minerals.

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Carbohydrates

• They are used as energy.
• Broken down in your gut to glucose.
• Some of this is stored as glycogen in your liver
  and muscles.
• Bananas, bread, cereals, rice and pasta.

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Two types

• Simple Carbohydrates
• Found in sweets, jam and cakes. You should not
  eat much of these.
• Complex Carbohydrates
• Found in bread, pasta, rice and potatoes and
  cereals. These should be the biggest part of any
  meal.

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Fats

• Fats are also used for energy.
• Muscles use a mixture of fats and glycogen.
• The mixture depends on how intense the exercise
  is, how long and how fit you are.
• The fitter you are the less glycogen is used.
• Butter, sunflower oil, nuts, red meats,
  hamburgers.

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Protein

• Your body needs this to build cells, make blood
  and to restore and repair muscle and other
  tissue.
• You can also use it as energy only after the
  other two sources run out.
• Chicken, eggs, fish, beans and lentils.

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Vitamins and Minerals

• You need tiny amounts of these.
• Vitamins A and D can be stored in your liver.
• Vitamin C cant be stored.
• If you eat more than you need, it is excreted.
• You must eat it regularly.

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Minerals

• They are just as important.
• There is enough iron inside you to make a large
  nail.
• Without iron your body cant carry oxygen.
• Without calcium youd have no bones, teeth or
  muscle contractions.

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Vitamin A

• Found in fish, liver, vegetables, eggs, milk.
• You need it to see in dim light and for healthy
  skin.
• A shortage of this leads to night blindness and
  flaking skin.

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Vitamin C

• Found in oranges and other citrus fruits,
  vegetables.
• You need it for healthy skin and gums and to help
  wounds heal.
• A shortage leads to scurvy.

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Vitamin D

• It is made by the skin in sunshine and is found
  in milk, fish, liver and eggs.
• It gives you strong bones and teeth.
• You cant absorb calcium without it.
• A lack of it can lead to rickets.

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Calcium

• It is found in milk, cheese, dried fish,
  sardines, green vegetables.
• It gives you strong bones and teeth, and muscle
  contractions.
• A lack of this leads to osteoporosis (brittle
  bone disease)

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Iron

• You find it in liver, beans, lentils, green
  vegetables and added to bread.
• It allows oxygen to be carried in your red blood
  cells.
• A shortage of iron leads to tiredness and anaemia.

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Iodine

• It is found in sea food and vegetables grown near
  the sea.
• It is used by the body in the thyroid hormones
  that control the rate at which you burn up food
  for energy.
• A lack of it gives you a thyroid gland (goitre).

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Water

• It does not give you energy but half your body
  weight is water.
• You could live for several weeks without food but
  only 4 or 5 days without water.
• You should drink at least 6-8 glasses a day.
• If you play sport you need more.

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Fibre

• You find it in fruit vegetables, brown bread and
  other cereals.
• It is important because- it makes a bulky mass
  which the muscles in your gut can grip and push
  along quickly, it prevents constipation.
• It absorbs poisonous wastes from digested food.
• It makes you feel full, so you eat less.

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Energy Needs
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Your energy needs

• Even when you are relaxed and resting you need
  energy.
• You need it to keep warm
• To keep your heart beating and lungs breathing
• For all the reactions that go on in your cells.

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Basal Metabolic Rate (BMR)

• It is the amount of energy you need just to stay
  alive, awake and comfortably warm.

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Working Energy (WE)

• To move around, digest food and do exercise, you
  need even more energy.
• The amount of working energy your body requires
  depends on how active you are.

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How to measure your energy needs

• It is calculated using the following equation
• (Total Energy Needed BMR WE)
• It can be measured in kilojoules (kJ) or in
  kilocalories (C).
• 1 kilocalorie 4.18 kilojoules.

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Different people have different energy needs

• It depends upon
• Your age you need more energy now than when you
  were little.
• Your sex males usually need more energy than
  females of the same age.
• Your lifestyle the more active you are, the
  more energy you need.

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How much energy do foods give

• Your body can use carbohydrates, fats and
  proteins for energy. Compare the energy each
  gives
• 1g of carbohydrate 17.1 kJ
• 1g of protein 18.2 kJ
• 1g of fat 38.9 kJ
• It is therefore easier to eat more fat than you
  need. If this happens you put on weight.

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The Energy Balance

• If energy in is greater than energy out, the
  extra energy is stored as fat and you gain weight
  (Obese)
• If energy in energy out your weight will not
  change.
• If energy in is less than energy out then the
  body will use up stored fat and you will lose
  weight. (Anorexic)

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A Balanced Diet

• Eat plenty of fresh fruit and vegetables. They
  give you carbohydrates, fibre, vitamins and
  minerals.
• Eat starchy foods such as brown bread, pasta,
  potatoes and rice for carbohydrates and fibre.
• Eat fish, eggs and white meats for protein. But
  get at least some vegetable protein from beans,
  peas, nuts and lentils.
• Cut down on fatty foods. They make you fat and
  can cause heart disease and obesity. Beware of
  the hidden fats in chips, cakes, crisps and
  biscuits.

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• Cut down on sugar. It is pure carbohydrate. It
  gives you energy but rots your teeth and is
  linked to heart disease.
• Cut down on salt. Doctors think it can cause
  high blood pressure.
• Cut down on processed food such as ready to
  cook meals. In processing food, fibre and other
  goodness is removed. Sugar salt and chemicals
  called additives are added for flavour and
  colour. None of these are good for you. They
  can be harmful.

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Weight Control and Fitness
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Body Weight

• It depends upon
• Your height and frame size the longer and
  thicker your bones the more you will weigh
• How much muscle and fat you have. (muscle weighs
  more than fat)
• Your sex males are usually heavier than females.

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Fitness and Body Composition

• If you are male, no more than 1315 of your
  weight should be body fat. If it is more you are
  fat. Over 20 you are obese.
• Female 18-20 of your weight should be fat. If
  it is over 30 you are obese.

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Underweight

• You are underweight if you are below the normal
  weight range for your height.
• Exercise will make you feel weaker and more tired.

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Anorexia

• Some people go on harsh diets to lose weight.
• This is very dangerous and can lead to anorexia.
• You do not eat enough carbohydrate, so your body
  uses stored fat for energy.
• It then runs out of fat and starts using proteins
  from body tissues.
• It can result in your organs to stop working
  properly.
• You may die.

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How to lose weight

• Eat a healthy balanced diet, but eat less of it.
• Your muscles will grow when you exercise. Muscle
  weighs more than fat but takes up less space.
  You wont lose much weight at first but you will
  look slimmer.
• Regular exercise.

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Eating for sport

• Dont eat more than you need.
• Carbohydrates will be the main source of energy.
• You will also use fats for energy depending upon
  how long the activity is.
• Intense exercise causes wear and tear to your
  muscles so you need proteins to repair the
  damage.
• Make sure you drink plenty of water during and
  after sport.
• A balanced diet will give you enough vitamins and
  minerals. You do not need supplements. In fact
  an excess of vitamins A and D can be dangerous.

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Carbo-loading

• It is used by athletes for long events (2 or more
  hours).
• First cut down on carbohydrates and train hard.
  This uses up all your glycogen.
• Then eat lots of carbohydrates and train lightly
  in the days just before the event. Your muscles
  will now store more glycogen than usual.