Paper 2 - Balanced Diet

Question 1

What is a balanced diet?

Answer 1

A diet that contain the right quantity of food so that you consume only as many calories as you expend each day, and the right mi of foods so that the body receives all the nutrients, vitamins and minerals it needs.

Question 2

What is nutrition?

Answer 2

The intake of food, considered in relation to the body’s dietary needs. Good nutrition takes the form of an adequate, well balanced diet.

Question 3

What are carbohydrates?

Answer 3

They’re the main and preferred energy source for all types of exercise, at all intensities.

Question 4

What are the two types of carbohydrates?

Answer 4

Simple

Complex

Question 5

What are simple carbohydrates?

Answer 5

Simple carbs or sugars, break down quickly and provide your body with immediate energy.

Sugar, honey, sweets, fruit, milk, chocolate, yogurt and jam.

Question 6

What are complex carbohydrates?

Answer 6

Complex carbs or starches, are released slowly by your body and are less likely to be stored as body fat.

Veg, bread, pasta and rice

Question 7

What is fat?

Answer 7

Like carbohydrates, its also an energy source. It provide more energy than carbs but only when exercising at a low intensity.

Question 8

What are the two types of fat?

Answer 8

Saturated

Unsaturated

Question 9

What is saturated fat?

Answer 9

Typically solid at room temp.
Too much in your diet increases your risk of developing heart disease and becoming obese so should limit this consumption.

Fatty meat, butter, cheese, cakes, crisps and biscuits.

Question 10

What is unsaturated fat?

Answer 10

Normally liquid at room temp.
Much healthier than saturated and plays a role in reducing the risk of developing heart disease.

Oily fish, nuts, olive oil, sunflower oil and avocados

Question 11

What does protein do?

Answer 11

Supports muscle growth and repair. Everyone needs to ensure they get enough protein in their diet, but it’s particularly important to consume it after physical activity.

Meat, fish, nuts, eggs, shellfish, pulse and beans.

Question 12

What are vitamins and minerals?

Answer 12

Vitamins are organic substances and minerals are in organic substances.
You only need small quantities but they are essential for keeping the body working.

Vitamin A = spinach (good for skin).
Calcium = milk (good for bones).

Question 13

What is hydration?

Answer 13

Having enough water in the body to enable it to function normally.

Question 14

What is dehydration?

Answer 14

Excessive loss of water from the body, interrupting the normal functioning of the body.

Question 15

What is rehydration?

Answer 15

Consuming water to restore hydration.

Question 16

What does dehydration result in?

Answer 16

1. Blood thickening. This slows the speed at which it can travel around the body, delivering nutrients.
2. Increase in heart rate because the heart has to work harder to pump thicker blood around. Can also result in an irregular rhythm.
3. An increase in body temp.
4. Increase in reaction time = slower = bad decisions
5. Muscle fatigue/cramp
6. Dizziness, nausea, blurred vision and headaches.

Question 17

What is a calorie?

Answer 17

A unit of measurement for heat or energy production in the body, normally expressed as Kcal.

Question 18

What factors affect calorie requirement?

Answer 18

Age
Height
Gender
Energy expenditure

Question 19

How does age affect the amount of calories required?

Answer 19

Younger people, under the age of 25, need more calories than older people. This is because, as you age, your body replaces muscles with fat, and fat burns fewer calories then muscles.

Question 20

How does height affect the amount of calories required?

Answer 20

You need to consume more calories each day the taller you are. This is because taller people have larger skeletons.

Question 21

How does gender affect the amount of calories required?

Answer 21

Men tend to require more calories than women because -

Men tend to have larger skeletons
Men tend to have a greater muscle mass.

Question 22

How does energy expenditure affect the amount of calories required?

Answer 22

The more exercise you do, the more energy you need and, therefore, the more calories you need to consume.