Diet. Objectives: To explain the requirements of a balanced diet To explain the importance, and use, of macro nutrients (carbohydrates, fats and protein) for personal health and wellbeing, and maintaining a healthy, active lifestyle Task 1: Write down everything that you ate and drank yesterday. What does the word diet mean? Why might someone have a special or different diet? What are macro and micro nutrients? What are the 7 components of a balanced diet? Which ones are macronutrients and which ones are micronutrients? In what proportions should we eat the three different macronutrients? Carbohydrates • Two types: complex and simple. • Provide the muscles with energy when required. • Stored in the muscles and the liver as glycogen. • During exercise, glycogen is converted to glucose and used as energy. • Complex or starchy carbohydrates are the best type of carbohydrates because they provide fast acting but long lasting energy. • Simple or sugary carbohydrates provide us with energy but no other nutrients. Extension: Provide some examples of complex and simple carbohydrates. Fats • Provide energy. • This energy is stored, therefore released slowly when there is a lack of carbohydrate. • Therefore if not used, fat can be stored in the body and increase the size and weight of the performer. • Useful for performers who require a lot of bulk (shot putters) or athletes who are working for extreme lengths of time at low intensities (ultra runners) • Should be a combination of saturated, polyunsaturated and monounsaturated fat. Extension: Give examples of food high in fat. Research foods that are high in each type of fat. Protein • Builds body muscle and repairs body tissues • Protein foods are broken down in the body as amino acids and the body needs 21 different types to work properly. • Your body produces 13 of these but the other 8 come from our food. • Two types of protein: animal and plant. • Protein is essential to aid recovery between training sessions or after an injury. • Aids performance by allowing the athlete to train harder each session. Extension: Give examples of protein rich food. What type of athlete might eat a lot of protein? Putting it into practice… A balanced diet consists of 50% carbohydrate, 30% fat and 20% protein. How might these percentages differ for these performers? Extension Questions. 1. What is the major role in the human diet of: - Carbohydrates - Protein - Fat 2. Give three examples of foods that are good sources of: - Carbohydrates - Protein - Fat 3. What two types of carbohydrates are there and in what form are they stored in the body? Go back to your list of foods from the beginning of the lesson and try to identify if each item consists of carbohydrate, protein or fat. Complete the pyramid to show what you have learnt today. Ask a question; this could be something that you are not sure about or something further that you would like to ask.