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BTEC Sport L3 Unit 11 - P6 Components of a balanced diet
Transcript of BTEC Sport L3 Unit 11 - P6 Components of a balanced diet
Cut back on fat intake, particularly saturated.
eat plenty of high starch and fibre foods.
don't eat sugary foods too often.
use salt sparingly and reduce your reliance on convenience foods.
ensure adequate intakes of vitamins and minerals
keep alcohol intake to a sensible limit.
enjoy food and don't become obsessed by diet/dieting. A simple guide to healthy eating Foods are popularly classed as good or bad, healthy or unhealthy with healthy eating often viewed as a hardship. It is better to look at the overall balance of foods eaten as either healthy or unhealthy. Carbohydrates 4-5 grams of Carbs per kg of body weight for less than 1 hour's exercise per day.
5-6 grams per kg BW for 1 hour per day.
6-7 grams per kg BW for 1-2 hours per day.
8-10 grams per kg BW for 3 hours per day
Best approach is to base all meals and snacks around around starchy Carb foods and eat at regular intervals.
Glycogen stores are best replaced within 30-90 mins after exercise. Fats Is a concentrated source of energy.
Predominantly used for low-intensity activity.
On average fat accounts for 40% of total calorie intake.
For good health it is better to have a daily intake between 30 and 35%.
Those exercising on a regular and intense basis should reduce this figure further to achieve recommended carbohydrates intakes. Proteins Many athletes believe they need to eat large amounts of fish, meat, eggs, pulses and dairy products to build muscle and increase strength, but in most cases this is not necessary. That can only be achieved by appropriate training.
Some of these foods are high in animal fats which should be reduced for long term health.
They may also leave no appetite for carbohydrate based foods to provide sufficient energy stores to support training and competition.
Eating a normal varied diet and meeting energy requirements should provide enough protein.
Active individuals require more protein per Kg of body weight in order to promote tissue growth and repair.
The IOC's second Consensus Conference on Nutrition for Sport (2003) recommended an intake of 1.2-1.7 grams per Kg of body weight per day. The lower end covers endurance athletes whilst the upper end covers strength and power athletes. Water Normal fluid requirements are in the region of 30-35 ml per Kg of body weight per day, or 1 ml per calorie of energy requirement.
Thirst is a poor indicator of dehydration, so drinking before the sensation of thirst is recommended to ensure adequate fluid status. Fibre Your daily intake is 18 grams per day.
Athletes with high Carbohydrate requirements will need to manage fibre intake because consuming large quantities of fibre-rich carbohydrate food can make the diet bulky and filling, with the potential to limit overall food and energy intake. Vitamins and Minerals Athletes often believe they need more vitamins and minerals than the average person.
There is no doubt that an average supply is necessary for health, but whether regular exercise increases requirements is a different matter.
Scientific consensus is that exercise does not particularly increase the need for micronutrients, although there may be a case for increased requirements of nutrients involved in energy metabolism.
Generally, athletes will be eating greater quantities of food to meet increased energy requirements, and as a result will be increasing vitamin and mineral intakes - as long as nutrient rich foods are chosen. http://nutrition.about.com/library/dietquiz/bldietquiz.htm