Factors Affecting Factors Affecting FitnessFitness

A Healthy DietA Healthy Diet

By the end of the lesson By the end of the lesson you will knowyou will know

1) Why we need food.1) Why we need food.

2) What a balanced diet consists 2) What a balanced diet consists of.of.

3) The components of a balanced 3) The components of a balanced diet.diet.

Why do we need Food?Why do we need Food?

1) Growth1) Growth

2) Energy2) Energy

3) Repair3) Repair

A Balanced DietA Balanced Diet

Some foods are good for us whilst Some foods are good for us whilst others are not. A balanced diet is others are not. A balanced diet is one that provides us with the right one that provides us with the right amount of nutrients to remain amount of nutrients to remain healthy.healthy.

A Balanced Diet has Seven A Balanced Diet has Seven Essential ComponentsEssential Components

CarbohydratesCarbohydrates ProteinsProteins FatsFats MineralsMinerals VitaminsVitamins Water Water FibreFibre

CarbohydratesCarbohydrates They are the most readily available form of They are the most readily available form of

energy. It is stored as glycogen in the liver energy. It is stored as glycogen in the liver and muscles.and muscles.

It is broken down into glucose.It is broken down into glucose.

Found InFound In

Sweet and starchy foods, eg Pasta, bread, Sweet and starchy foods, eg Pasta, bread, rice, potatoes, fruit, etc.rice, potatoes, fruit, etc.

ProteinProtein Your body needs proteins to build cells, to make Your body needs proteins to build cells, to make

blood and to repair and build muscle and other blood and to repair and build muscle and other tissues.tissues.

Found InFound In

Meat, Chicken, Eggs, Fish, Beans, Peas, Beans.Meat, Chicken, Eggs, Fish, Beans, Peas, Beans.

Your body can also use protein for energy but Your body can also use protein for energy but only when all carbohydrates and fats have been only when all carbohydrates and fats have been used.used.

FatsFats

Fats are also used for energy. Muscles Fats are also used for energy. Muscles use a mixture of fats and glycogen. The use a mixture of fats and glycogen. The mixture depends on the intensity of the mixture depends on the intensity of the exercise and how fit you are.exercise and how fit you are.

Found InFound In

Butter, Margerine, Hamburgers, Red Butter, Margerine, Hamburgers, Red meats, Cheese, Crisps.meats, Cheese, Crisps.

MineralsMinerals Minerals are required by the body for building Minerals are required by the body for building

tissue. The most common ones are:tissue. The most common ones are:

CalciumCalcium (forms bones and teeth(forms bones and teeth))

SodiumSodium (regulates body fluids)(regulates body fluids)

IronIron (helps in the transport of oxygen by (helps in the transport of oxygen by red blood cells)red blood cells)

IodineIodine (Used in hormone formation)(Used in hormone formation)

VitaminsVitamins

Vitamins are chemical compounds Vitamins are chemical compounds found in the food we eat.found in the food we eat.

Vitamins help withVitamins help with

GrowthGrowth Increase resistance of infectionIncrease resistance of infection Regulate some body functionsRegulate some body functions Help the metabolism of certain foods.Help the metabolism of certain foods.

WaterWater

Water does not give you energy. Water does not give you energy. But around half your weight is But around half your weight is water. Some is in your blood and water. Some is in your blood and other body fluids. Most is in your other body fluids. Most is in your body cells where it plays a vital body cells where it plays a vital part in reactions.part in reactions.

• Taking in water is vital for Taking in water is vital for everyone as it makes up about half everyone as it makes up about half of the body’s weight. Maybe even of the body’s weight. Maybe even %70! It is needed to control body %70! It is needed to control body temperature especially when we temperature especially when we are exercising.are exercising.

• It is an essential part of blood, It is an essential part of blood, which is used for transportation of which is used for transportation of O2 and nutrients.O2 and nutrients.

FibreFibre

Fibre regulates the digestive system. Fibre regulates the digestive system. Fibre helps to retain water and Fibre helps to retain water and remove waste products (Faeces).remove waste products (Faeces).

FOUND INFOUND IN

FruitFruit VegetablesVegetables