Importance of diet and nutrition in maintaining energy balance.
Recommended calories per day:
Males: 2,000 to 2,500 calories.
Females: 1,500 to 2,000 calories.
Calorie needs vary based on lifestyle and activity level.
Balanced Diet
A balanced diet consists of a mix of carbohydrates, fats, and proteins.
Recommended daily nutrient breakdown:
Carbohydrates: 55%
Proteins: 15%
Fats: 30%
Carbohydrates
Primary energy source for both aerobic and anaerobic activities.
Should make up about 75% of total energy production.
Two types:
Starches (Glycogen): Stored in muscles and liver, used for long-term energy.
Examples: pastas, breads, rice.
Sugars (Glucose): Quick energy release, should only be 10% of daily carbs.
Fats
Secondary energy source, used aerobically.
Important for insulating and protecting organs, storing vitamins.
Two types:
Saturated Fats (Bad): Associated with heart disease, found in processed meats, butters, cheap oils.
Unsaturated Fats (Good): Found in avocados, nuts, olive oil, improve recovery, reduce inflammation.
Proteins
Essential for muscle growth and repair, enzyme production.
Sources include fish, meat, eggs, lentils, nuts.
Can be used as an aerobic energy source when carbs and fats are low.
Minerals
Essential for various functions in the body.
Key minerals:
Calcium: Important for bones, teeth, muscle contractions, blood clotting, nerve transmission.
Iron: Crucial for red blood cells, hemoglobin, supports the immune system.
Phosphorus: Important for bone health and energy production.
Vitamins
Required in small quantities for essential functions.
Types:
Fat Soluble (A, D, E, K): Stored in fat, important for bone health, immune function.
Water Soluble (B, C): Need to be consumed daily due to loss through excretion.
Water
Essential nutrient making up 90% of blood plasma.
Key for maintaining blood viscosity, transporting CO2, regulating body temperature.
Dehydration leads to thicker blood, increased heart rate, higher body temperature.
Fiber
Form of carbohydrate important for digestion, prevents constipation.
Found in wholemeal products, helps reduce cholesterol and risk of diabetes.
Conclusion
Understanding these nutrients and their roles can help answer exam questions about diet and nutrition. Be prepared to discuss examples and functions of vitamins and minerals.