This document discusses the importance of a balanced diet and proper nutrition for health and sports performance. It provides guidelines for calculating daily calorie needs based on basal metabolic rate and physical activity level. The five main nutrient groups that should be consumed in balanced proportions are carbohydrates, proteins, fats, minerals, and vitamins. Carbohydrates provide the main source of energy and should make up 50-60% of intake, with an emphasis on complex carbohydrates like whole grains and starchy vegetables. Proteins are important for tissue growth and should account for 15-20% of intake from sources like meat, fish, eggs, and dairy. Fats provide energy but saturated and trans fats should be limited, focusing instead

1. People need to manage the quantity,
type and proportion of foods that they
eat as part of a healthy lifestyle or, for
sportspeople, as part of a training and
performance regime.
Diet and nutrition

3. To calculate how much energy the body needs,
the following equation may be used:
Basal metabolic rate (BMR) + physical activity level (PAL) = total energy
requirement.
BMR or basal metabolic rate is the amount of
energy needed just to keep the body systems
working normally.
PAL or physical activity level is the amount of
energy needed for any activity (sporting or
everyday such as housework).

4. Nutrients
The body needs a balance of nutrients to
stay healthy. There are five groups of
nutrients:
1.Carbohydrates (must assume 50% -60% of the total intake)
 Contribute 4 kcal/gram
 They are the main source of energy
 There are many types of carbohydrates, although the three main ones are
sugars, starches and fibers. The organism transforms sugars and starches into
glucose to be used as energy for cells, organs and tissues. The remaining
glucose is stored in the liver and muscles as glycogen to be released slowly

5. Simple sugars
Fruits: They are the healthiest way to consume sugar, we must
include them in our daily diet.

6. Simple sugars
Table sugar, soft drinks and sweets are the least
healthy carbohydrates, so they should be consumed in
moderation.

7. Starches or Complex carbohydrates
Their absorption is slower and the energy they provide is gradual,
that is why they satisfy more, delay the feeling of hunger and help
control blood sugar levels. In addition, they are rich in fiber, vitamins
and minerals
Legumes, vegetables, and cereals should be consumed frequently

8. 2.Proteins (15-20% of intake)
 Tissue growth – known as the body's building blocks.
 We can find proteins mainly in eggs, dairy products, meat or
fish

9. 3.Fats (25-30% of intake)
 Source of energy.
 Four types: monounsaturated, polyunsaturated (omega
3 and 6), saturated and trans fats. Fats are stored
under the skin and are essential for health.
 we must avoid saturated and trans fat.
 Foods with a lot of saturated fat are animal
products, such as butter, cheese, whole milk,
ice cream, cream and fatty meats. Fried foods
also contain trans fat.

10. 3.Fats (25-30% of intake)
 Eating unsaturated fats instead of saturated
fats can help lower LDL cholesterol. Most
vegetable oils that are liquid at room
temperature have unsaturated fats
 We should eat healthy fats of type omega 3
and 6, which are found mainly in olive oil and
blue fish.
 They are the blue fish the salmon, the sardine,
the anchovy, the mackerel or the tuna

12. 4. Minerals
 Essential for many processes, eg bone growth/strength,
nervous system, red blood cells, immune system. Need
small amounts only.
 The most important
minerals are: calcium,
phosphorus, sodium,
potassium, magnesium,
iron, fluorine and zinc.
 we must ensure that we have a varied
diet for the correct supply of minerals.

13. 5.Vitamins
 Essential for many processes, eg bone growth, metabolic rate,
immune system, vision, nervous system. Need small amounts only.
A - dairy, fatty fish, yellow fruit.
B - Vegetables, whole grains, meat, fish, milk, etc..

14. C - citrus fruits, broccoli, sprouts.
D - Fatty fish, eggs, fortified cereals.

15. Water
 The body needs to be hydrated to stay healthy. Failing to replace lost
fluids can result in dehydration. This is a more serious condition than lack
of food. Women should drink around 1.6 litres (approximately 8 glasses)
of fluid and men should drink around 2 litres (approximately 10 glasses)
of fluid per day. This varies according to the temperature and how
rigorous the exercise. All drinks count but water is healthiest. Fruit juices
are fine in moderation but do contain high levels of sugar.
 A lack of hydration can cause a thickening of
the blood known as increased viscosity which
slows down blood flow. As a result the heart
works harder to produce the same output.
The body then becomes hotter and might
overheat.

16. Additional advice
As well as being balanced, a healthy diet includes:
 low-salt or salt-free options.
 five fruit or veg a day, including whole fruits and vegetables,
not just juices and smoothies.
 wholegrain varieties of starfoodschy.
 lower-fat dairy products and meats.
 make 5 or 6 small meals a day.
 avoid processed and industrial products and eat the freshest
possible products.
 avoid soft drinks, sweets and industrial pastries

17. You must complement a
healthy diet with physical
exercise

18. Homework
1. Record the diet that you carry out on
any given day, noting all the food
eaten.
2. Compare your diet with the
recommendations given in this post and
discuss what changes you would make to
make your diet healthier