Topic 5Diet & Exercise

Learning Objectives Ch. 17-18• To learn about the essential nutrients that are part

of a healthy balanced diet

F-G I can list all 7 nutrients and classify each as a macro or micro nutrient

D-E I can describe the function and source of each micro and macro nutrients

B-C I can answer multiple choice and short answer past exam questions

A*-A I can answer long response past exam questions

Success Criteria

7 nutrients of a balanced diet

The Energy Balance• Calorie consumption = the calories going in to

the body from diet (food & drink)

• Calorie expenditure = the calories burned by exercise

• If calorie expenditure = calories consumption

Weight remains the

same

The Energy Balance• When calorie

expenditure is more than the calorie consumption

• When calorie consumption is more than calorie expenditure

• Weight will decrease • Weight will increase

Macronutrients

• There are 3 macro nutrients that you need to know.

• A Macronutrient just means a big nutrient.

• Macronutrients make up around 99% of a healthy balanced diet

Carbohydrate

Protein

Fat

Carbohydrate: Profile

Function: ALL Carbohydrates provide energy for exercise

Simple carbohydrates provide a fast supply of energy to the body.

Simple Carbohydrate sources include sugar in sweets, fizzy drinks, some fruits

Carbohydrate: Profile

• Function: ALL Carbohydrates provide energy for exercise

• Complex carbohydrates provide a steady supply of energy to the body and should be consumed 2 hours before exercise

• Complex Carbohydrate sources include pasta, rice, potato & bread

Protein: Profile

Function: Protein stimulates growth and repair of muscle tissue

• Muscles are made of protein

• Consuming protein after exercise will help to stimulate the growth and repair of muscles

• Protein sources include meat, fish and dairy products

Fat: Profile

• Function: Fats provide a very slow release of energy to the body during exercise

• When carbohydrate stores run out, the body will use fat to provide energy during exercise

• This can happen in the late stages of a marathon when all your carbohydrates have been used

• Sources include oils, nuts

Micro-nutrients

• There are 4 micro nutrients that you need to know.

• A Micronutrient just means a small nutrient.

• Micronutrients make up just around 1% of a healthy balanced diet but are just as important as macronutrients

Minerals

Vitamins

Water

Fibre

Minerals: Profile

• There are 2 minerals that you must know

1. Calcium• Calcium’s function is

to help make strong bones

• Milk, cheese and cereals are the main sources of calcium

Minerals: Profile

• There are 2 minerals that you must know

2. Iron• Iron’s is found inside

red blood cells and its function is to help to carry oxygen

• Meat is a good source of iron

Vitamins: Profile

Vitamins are essential to health and are needed for;

• Good vision• Good skin• Healing

• Vitamin C is found in fruit & veg and helps the body fight infections

Fibre: Profile

• Function: Adds bulk to food and helps the digestive system break down food

• The digestive system does not work properly without fibre

• The main sources of fibre include oats, fruit and vegetables

Water: Profile

• Function: To keep the body hydrated during exercise

• Water is therefore essential to prevent de-hydrating when exercising.

• You should drink plenty of water before and during exercise to replace water lost through sweat

Blood ShuntingBlood shunting is when blood flow is redirected to

the working muscles during exercise.

Blood shunting occurs because the muscles need more oxygen than other parts of the body during exercise

Blood is shunted (redirected) to the muscles where oxygen is needed most!

Blood ShuntingBlood shunting is when blood flow is redirected to

the working muscles during exercise.

When you eat a meal, the blood is shunted to the working digestive system meaning that the muscles get less!

If you exercise soon after eating it is likely you will get stomach cramps!

You should eat 2-3 hours before exercise to prevent this!