1. DIET

2. WHAT IS DIET?
Diet can be defined as the NORMAL FOOD
WE EAT.
BUT there are also SPECIAL DIETS !
FOR
EXAMPLE
To lose weight or gain weight diets.
Diets because of moral values e.g.. Vegetarian
Diets because of food allergies e.g. Wheat
flour intolerance.

3. LOSING WEIGHT
People who want to lose weight usually do so by
using one of three possible methods
1. Decreasing kilocalorie energy intake.
2.Increasing kilocalorie energy expenditure.
3.Using a combination of both.

4. SO WHAT ARE KILOCALORIES ?
Energy can be measured using JOULES or
CALORIES. When large units are involved,
such as they are in diets, the term
KILOCALORIE is used.
1 kilocalorie =1000 calories.

5. WHAT IS ENERGY BALANCE ?
Energy balance means taking in (Eating) and
using up (Through work, exercise etc) an equal
number of calories or Kilocalories.
We all have our own metabolism or rate of
using up energy- this is known as our
METABOLIC RATE.

6. This is why some people may eat less food but
actually put on weight, whilst others appear to
be able to eat anything without putting on a
pound.
Males between 15 and 18 need about 2750
calories a day.
FeMales between 15 and 18 need about
2100 calories a day.

9. WHAT IS OVERWEIGHT ?
Having weight in excess of normal. Not
harmful unless it is accompanied by over
fatness.

10. WHAT IS OVERFAT ?
Having too much body composition as fat.
DIET- CALORIES 3

11. FOR EXAMPLE
Men having more than 19% of total body
composition as FAT.
Women having more than 26% of total body
composition as FAT.

12. WHAT IS OBESE OR OBESITY ?
Extreme overweight.

14. WHAT FACTORS AFFECT AN
INDIVIDUAL’S DIET ?
Each individual sportsperson’s diet will depend
on a number of factors.
Their natural body build (SOMATOTYPE)
Their particular sport
The position they play in their particular sport
CAN YOU GIVE EXAMPLES

15. WHAT IS OPTIMUM WEIGHT ?
Optimum weight is “The Most Favourable”
Most sportspeople get to know the weight at
which they perform best and make an effort
to keep within certain limits of that
OPTIMUM WEIGHT.

17. WHAT AFFECTS OPTIMUM WEIGHT ?
1. Height
2.Gender
3.Bone Structure
4.Muscle Girth

18. IS WEIGHT IMPORTANT IN SPORT ?
Give examples in sport where weight
is important.

19. WHAT PROBLEMS OCCUR DURING
DEHYDRATION ?

20. WHAT EATING DISORDERS CAN
OCCUR IF A PERSON TRIES TO LOSE
WEIGHT ?
Anorexia nervosa is the condition where, in an
effort to become thin, some people (often
teenage girls ) lose their “Appetite”.
Bulimia nervosa is a condition in which the
person is obsessed with the fear of becoming
“Fat”. Bulimics eat vast amounts of food, then
vomit or use laxitives to control their weight

23. WHAT ARE THE 7 FACTORS OF A
BALANCED DIET ?

25. CARBOHYDRATES

27. Carbohydrates are important because they
maintain our body’s energy stores.
There are 2 types of carbohydrate.
1. Sugars
2.Starch
Carbohydrates are stored in the muscle and
the liver as GLYCOGEN. This can quickly be
converted into glucose and used as ENERGY in
the Muscles. It is the Starches which provide
the Energy we need when we take part in
sport.

28. FATS

30. Fat is important because it also provides
Energy and helps to make other things work.
There are 3 types of Fat.
1. Saturated fats
2.Polyunsaturated fats
3.Monounsaturated fats

31. PROTEIN

33. Protein also provides Energy but its main
function is as a body builder and repairer when
recovering from injury.
Protein comes from 2 types of food.
1. Animal protein as found in meat, poultry and
fish and dairy products
2.Plant or vegetable protein as found in beans,
nuts, bread, potatoes, cereals, pasta and rice
which are also a source of carbohydrate.

34. VITAMINS

36. Vitamins are only required in small quantities
and are needed for:
1. Good vision
2.Good skin
3.Red blood cell formation
4.Healing
5.Healthy bones and teeth
6.Blood clotting

37. MINERALS

38. Minerals are inorganic substances that our
bodies need for a variety of functions.
Examples are:
1. Calcium- vital to health especially during
growth in childhood.
2.Iron- linked with the blood. A lack of iron
can lead to ANAEMIA which makes people
very tired and irritable.

39. WATER

40. Water is a means of transport for nutrients,
waste and hormones. It also controls the
distribution of body salts.
What drink do Athletes often have
after strenuous exercise ?
Why ?
Taking in water is vital for everyone as it
makes up about half of the body’s weight. It is
needed to control body temperature especially
when we are exercising.

42. FIBRE

44. Fibre adds bulk to food and is important in the
functioning of the digestive system.

46. ENERGY AND SPORTS ACTIVITY

47. We have seen that we use energy from
carbohydrate, fat and protein, but when we
use each depends on the type of exercise or
sporting activity being undertaken.
So when does each come into play?
•For exercise of a comparatively short nature
and high intensity, the energy fuel will come
from carbohydrates.
Name some examples

48. •For exercise of a longer duration, say up to 2
hours, but of a moderate intensity, the energy
used will come from equal amounts of
carbohydrates and fat.
Name some examples
For exercise of long duration and higher
intensity, for example a Marathon, the amount
of energy derived from fat stores will
increase.

50. CAN YOU NAME THE FOOD COMPONENT
OF THE FOLLOWING FOOD GROUPS ?

68. SPORTSBANK- DIET AND
NUTRITION