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Summary Unit 11 - A Balanced Diet and Diet Plan
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Nutrition 3Balanced diet - A balanced diet is essential for maintaining good health. There are seven
components that make a healthy diet: carbohydrates, fats, proteins, water, fibre, vitamins
and minerals. A balanced diet is important for both athletes and non-athletes.
As the energy demands are higher for athletes their macronutrient needs change:
● 60-70% kcal from carbohydrates
● 10-20% kcal from protein
● 30% kcals from fat A plentiful supply of vitamins and minerals from fruit and
vegetables
● 2 litres of water
Components of a balanced diet
Carbohydrates
The main function of carbohydrates is to provide energy for muscular contractions and for
the brain and liver to function properly. Carbohydrates should provide 50-60 per cent for a
non athlete or for an athlete 60-70 per cent. They are the body’s preferred energy source
providing 4kcals per 1g consumed. An endurance athlete would need 10g a day, mainly form
complex carbohydrate sources e.g rice, potato and pasta. If you don't get enough
carbohydrates this can lead to an abnormally low glucose level, known as hypoglycemia.
Hypoglycemia can lead to confusion, seizures and loss of consciousness.
Proteins
Proteins have three specific roles in the body. To build and repair structures for example
muscle, bone, organs, tissue, hair and nails. To perform functions such as hormones,
enzymes, formation of lipoproteins and to provide fuel. Proteins should provide 10-20
percent of calorie intake providing 4kcals per 1g consumed. Foods that provide a good
source of protein include lean meat, fish, eggs, milk and cheese. The amount of protein
recommended is dependant upon the activity in which the individual is involved. Sedentary
adult - 0.8g per kg of body weight, Recreational adult - 0.8-1.5g per kg of body weight,
Endurance athlete - 1.2 -1.6g per kg of body weight, Speed/power athlete - 1.7-1.8g per kg
of body weight and Adult building muscle - 2g per kg of body weight. If you don't get enough
proteins from your diet you can experience symptoms that include a decreased ability to heal
wounds, swelling in your hands, feet or abdomen, decreased muscle mass and fatigue
Fats
Fats are vital to health and perform many important functions in the body for example
formation of cell membrane, protection of internal organs and heat production. Fats can be
divided into saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty
acid. The department of health recommends a person should have a maximum of 10 percent
of kcal from saturated fat dairy products, 12 percent kcal from monounsaturated fats such as
olive oil, avocados, almond oil and 10 percent from polyunsaturated such as sunflower oil,
nuts and seeds. 30 per cent kcals from fat A plentiful supply of vitamins and minerals from
fruit and vegetables.If you don’t have enough fats in your diet you can raise your cholesterol,
which increases the risk of heart disease.
, Vitamins
Vitamins are organic substances that the body requires in small amounts. The body is
unable to make vitamins for its overall needs, so they must be supplied regularly by the diet.
Vitamins aid blood clotting, vision, reproduction and transmission of nerve impulses. They
are divided into water soluble - C and B and fat soluble - A, D, E, and K.
Fibre - Dietary fibre is a complex carbohydrate that aids the transit of food through the
digestive system. Fibre is found in wholegrain cereals, fruit, vegetables and nuts. A high fibre
diet combined with a high fluid intake helps reduce the risk of colon cancer, irritable bowel
syndrome and diabetes.
Minerals
There are several minerals required to maintain a healthy body. Some are needed in
moderate amounts and other in small amounts. Examples include:
Calcium - needed to build strong bones and teeth
Magnesium - aids the production of proteins and help regulate body temperature
Phosphorus - essential for the metabolism of carbohydrates, fats and proteins
Water
Water is essential to life and is used by the body to transport chemicals and regulate body
temperature. Only half of the body’s water requirements come in the form of liquid. The other
half is supplied from food and metabolic reactions. Two litres of water is needed for an
athlete's diet per day to maintain a healthy diet.
Macronutrients
Macronutrients should be eaten in larger quantities these include carbohydrates, proteins
and fats. 50-60% of your days intake of food should be carbohydrates as they provide
energy and can be stored in the muscles. Whereas protein has an overall percentage
between 12-20%, protein helps growth and repair in muscles. Fats should be 30% of your
days intake because it provides short burst of energy.
Micronutrients
Micronutrients include vitamins and minerals which the body requires to maintain good
health. Vitamins are needed for energy production, immune function and blood clotting and
minerals help growth and bone health.
Activity RPE Calories Proteins Carbohydrates Fats
Monday Training/ 7 2,759.355 20% = 65% = 1,793.58 12% =
Upper body
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