*Fibre

Question 1

Nutrition

Answer 1

We are not able to get all of the nutrients we need from 1 item of food. We need to eat a variety of foods to have a balanced and healthy diet.

Question 2

Balanced diet

Answer 2

A balanced diet is one that contains different types of foods that give us all of the nutrients we need to stay healthy.
It is important to make sure that we do not have too much of any particular nutrient because this is also unhealthy.

Question 3

Reasons for balanced diet

Answer 3

Unused energy is stored as fat in the body. This could lead to obesity, which is linked with serious health problems.
We need to consume suitable amounts of calories to exercise and carry out any other physical activity.
The body needs a variety of nutrients to have the energy to move, grow repair tissue, and stay hydrated.

Question 4

The 7 key nutrients

Answer 4

Carbohydrates.
Fat.
Protein.
Fibre.
Vitamins.
Minerals.
Water.

Question 5

Proportions of carbohydrates, fats and proteins

Answer 5

The following percentages are recommended for carbohydrates, fats and proteins:
Carbohydrates = 55-60% of a person’s diet.
Fat = 25-30% of a person’s diet.
Protein = 15-20% of a person’s diet.

Question 6

A balanced diet is one that contains different types of foods that give us all of the nutrients we need to stay healthy.

Question 7

Carbohydrates, Fats and Proteins

Answer 7

Carbohydrates, fats and proteins are the foundation when trying to maintain a balanced diet. Vitamins and minerals also play an important role and should not be forgotten.

Question 8

Carbohydrates

Answer 8

Carbohydrates are the main source of glucose (sugar). They are the preferred energy source for the body.
Carbohydrates can be used in aerobic or anaerobic respiration.
Carbohydrates are found in 2 forms:
Simple carbohydrates (e.g. fruit, sweets and chocolate) provide a burst of energy for the body.
Complex carbohydrates (e.g. bread, pasta and rice) provide a slow release of energy that is useful for long distance events.

Question 9

Fats

Answer 9

Fats are an energy source that provide twice the amount of energy that carbohydrates do and can only be used when exercising at a low intensity.
Fat comes in 2 forms: saturated and unsaturated.
An excessive intake could lead to health problems including:
Heart disease.
High levels of cholesterol.
Narrowing of the blood vessels (reduced blood flow).

Question 10

Proteins

Answer 10

Protein is needed in the body for the growth and repair of the body’s tissues.
Protein is found in meat, eggs, fish, nuts and cereal.
Strength-based athletes need large amounts of protein to develop muscle tissue to increase their power.

Question 11

Vitamins and minerals

Answer 11

Vitamins and minerals are mostly found in fruit and vegetables.
They are needed to maintain healthy bodily function.
Some vitamins and minerals have specific uses.
E.g. calcium is good for bone growth and development.

Question 12

Which nutrient is the main source of glucose for the body?

Answer 12

Carbohydrates

Question 13

Nutrients

Answer 13

Some foods are a good source of particular nutrients.

Question 14

Cereals

Answer 14

Cereals are high in fibre and are good for the digestive system.
They help to prevent constipation and to reduce cholesterol (fatty substance).

Question 15

Dairy products

Answer 15

Dairy products are an excellent source of calcium, which supports nerve and muscle function as well as teeth and bone growth.
Some dairy products (e.g. cheese) contain vitamin A, which is good for skin function and growth

Question 16

Liver

Answer 16

Liver is a great source of iron, which helps the immune system and contributes to the production of red blood cells (oxygen carrying cells).

Question 17

Oily fish and eggs

Answer 17

Oily fish and eggs provide vitamin D, which is good for keeping bones healthy.
Nuts, eggs and fish also contain vitamin B, which helps with bodily functions.

Question 18

Citrus fruit and broccoli

Answer 18

Citrus fruit and broccoli are excellent for the immune system, skin elasticity (stretchiness) and blood vessel function.

Question 19

Cereals

Answer 19

Cereals are high in fibre and are good for the digestive system.

Question 20

Dairy products

Answer 20

Dairy products are an excellent source of calcium, which supports nerve and muscle function as well as teeth and bone growth.

Question 21

How many key nutrients are there?

Answer 21

7

Question 22

Carbohydrates, fats and proteins are the foundation when trying to maintain a balanced diet. Vitamins and minerals also play an important role and should not be forgotten.