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Components of a Healthy Balanced Diet - Micro/Macro & Carbohydrates

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by

Dafydd James

on 9 January 2014

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Transcript of Components of a Healthy Balanced Diet - Micro/Macro & Carbohydrates

Sports Nutrition
Components of a healthy balanced diet
P1 - Describe nutrition, including nutritional requirements, using recommended guidelines from public health sources associated with nutrition.
Nutrients
Chemical substances obtained from food and used in the body to provide energy. They also provide regulating agents that support growth, maintenance and repair of the body's tissues.
Macronutrients
Carbohydrate
Protein
Fat
Needed in large amounts
Provide energy for the body
Used to build structures of the body
Produce functions needed to sustain life
Micronutrients
Vitamins
Minerals
Needed in smaller amounts
Contain no energy
Needed to unlock energy present in macronutrients
A memorable meal....
250g Serving
Carbohydrate - 36g
Fat - 45g
Protein - 32g
** Calories **
* 800 *
1 Pancake Roll
120g Approx
Carbohydrate - 31g
Fat - 15g
Protein - 15g
** Calories **
* 350 *
Total - 1150 Calories
Water
No nutrient value
Highly important in sustaining life
Fibre
A type of carbohydrate
'Indigestible plant material'
Carbohydrate - 1g = 4 calories
Protein - 1g = 4 calories
Fats - 1g = 9 calories
Dan Peacock
Turkey breast, Ratatouille & Brown Rice
Turkey Breast
Protein - * 62.6g *
304 Calories
Brown Rice
Carbohydrates - 42.4g
231 Calories
Ratatouille
Carbohydrates - 10g
Fibre - 3.3g
67 Calories
Total - * 602 Calories *
Turkey Breast
Brown Rice
Ratatouille
1g of Carbohydrate = 4 calories
1g of Protein = 4 calories
1g of Fat = 9 calories
Work out the calories in Dan's meal
Task
Research online the remainder of the Vitamins in your work booklet
Task
Calculate the total calories in this meal..
Carbohydrates - 47g
Protein - 24g
Fat - 34g
Carbohydrates - 57g
Protein - 7g
Fat - 22g
Carbohydrates - 85g

590 Calories
454 Calories
340 Calories
** Total Calories - 1384 **
55% of recommended daily calorie intake for men
70% of recommended daily calorie intake for women
Carbohydrates
Simple
Complex
Essentially sugars
Easily digested and absorbed
Provide quick energy source
Monosaccharide (Glucose)
Examples????
Per 8 sweets
Carbohydrates - 42g
Protein - 2g
Calories??
Broken down slowly
Release energy over longer periods
Should form largest % of total carb intake
Unrefined = better option
More Micronutrients & Fibre
Wholegrain Rice/Pasta/Bread
Task
Calculate the total calories in this meal..
Carbohydrates - 78g
Protein - 27g
Fat - 48g
Carbohydrates - 42g
Protein - 0g
Fat - 23g
Carbohydrates - 39g
852 Calories
375 Calories
156 Calories
** 1383 Calories **
Group the following foods in to Good Carbs v Bad Carbs
Fruit
Sweet Potato
Brown Rice
Soft Drinks
Cereal
Sugar
White Bread
Green Vegetables
Crisps
Sweets
Simple Carbohydrates
Mono saccharide
One
Sugar
'Single Sugar Unit'
Fructose - Fruit Sugar
Galactose - Milk
Monosaccharides occur combined in carbs
2 mono's = Disaccharide (Double Sugar)
Sucrose = White Sugar
Lactose = Milk
Maltose = Cereals
Case Study
'Lactose Intolerance'
People with this condition may get diarrhoea, stomach pains and bloating if they drink milk or eat dairy products.
The 'Super Scientific' Jelly Baby Test
Full transcript