Components of a healthy diet & characteristics of a healthy lifestyle

Question 1

What are the 7 key components of a healthy diet/lifestyle?

Answer 1

Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
Fibre

Question 2

Carbohydrates

Answer 2

Mainly used in energy production
2 forms - simple sugars & complex starches
SS’s quick energy relesase, CS’s slow energy release
60% of athletes diet should be carbohydrates

Question 3

Fats

Answer 3

Major energy sources for low-intensity endurance exercise
Either saturated or unsaturated
Fat is important in protecting vital organs, cell production and heat loss
Excess fat leads to obesity
30% of calories consumed should be fatty food

Question 4

Protein

Answer 4

Building blocks for body tissue - essential for repair
Needed to produce haemoglobin
15% of total calorie consumption - protein

Question 5

Vitamins

Answer 5

Small chemical compounds needed in small quantities
Vital in producing energy, preventing diseas and in our metabolism
The body can produce only Vitamin D
Vitamins will be sufficient in a balanced diet

Question 6

Minerals

Answer 6

2 types - Macro-minerals, needed in large amounts and Trace elements, needed in small amounts
Minerals lost through sweat - should be replaced quickly

Question 7

Water

Answer 7

Carrie nutrients in the body & helps remove waste products
Important in regulating body temperatures
Lot through urine and sweat - water loss changes depending on exercise and environment

Question 8

Fibre

Answer 8

Found in the cell walls of plants - essential to effective bowel function
Fibre absorbs water in bowels - makes waaste softer - easier to pass out of the body
Decreases the risk of bowel disease
Should have 18g of fibre/day

Question 9

What are the characteristics of a healthy diet?

Answer 9

Food is meant to be enjoyed
Avoid too much fat
Avoid too any sugary foods
Include minerals and vitamins
Eat plenty of fibre
Drink alcohol only within prescribed limits
Keep a balance of intake and outputs of food
Limit salt in your diet

Question 10

What are the characteristics of a healthy lifestyle?

Answer 10

Eating a healthy balanced diet
Regular exercise - 30mins moderate activity 5+ days a week (adults) 1hr for kids 5-18
Healthy body weight
Not smoking
Sensible alcohol consumption
Low levels of personal stress