Jack White
Sports Nutrition
Healthy Eating, What Is It?
Healthy Eating acquires choosing the appropriate amounts of foods from
all of the five food groups.
The five food groups and sources are:
1. Carbohydrates (potatoes, rice, pasta, bread)
2. Protein (chicken/meat, fish, eggs, lentils, beans)
3. Fruit and Vegetables (bananas, apples, carrots, cauliflower)
4. Milk and Dairy (milk, cheese, yoghurt, dairy alternatives)
5. Foods Containing Fat and Sugar (cakes, crisps, biscuits,
fizzy drinks)
A healthy balanced diet contains a variety of types of food, including all
the five food groups mentioned above. This helps reduce risks of
diseases such as heart disease, stroke, type 2 diabetes and combats
obesity. Regular physical activity also improves your health.
What is diet?
Diet is what you eat. There are 2 types to your diet which are what
foods you eat and how much of them you eat. To lose weight or
maintain a healthy weight, you need to pay attention to both factors. If
you eat all the right foods but they are in quantities that are too large
you will take in too many calories and will gain weight. If you eat the
right amount of calories but you get them from only one food group you
will lack nutrients which may cause serious health problems.
What is nutrition?
Nutrition is the total of the process involved in the taking in and
utilization of food substances by which help growth, repair and
maintenance of the body that are accomplished. This involves ingestion,
digestion, absorption and assimilation. Nutrients are stored by the body
in various forms and these occur when the food intake is not sufficient.
So what is a balanced diet?
Having a balanced diet means eating a variety of foods and drinks from
all of the food groups. It also means eating certain amounts of food at a
good moderation so that you are getting enough of the nutrients that
your body needs and not too much not only this but it requires correct
proportions.

Jack White
Minerals - These include things such as; iron magnesium, chromium
cooper, fluoride, and iodine the list goes on. Minerals are essential for
aid in energy production and control of the body’s reactions and
reflexes. A diet that has a lot of different types of animals and plants
god’s in it is very good because this should provide you with all the
minerals that your body needs.
Protein – Which is made up of amino acids, it is essential for growth and
muscle repair, blood cells, body tissue, hormones and also enzymes. The
best source of protein is meat, poultry, fish, milk, and eggs. 10 to 15
percent of your daily calorie intake should be from proteins.
Fat – This is to provide us with an energy source, also it is used to
insulate the body and keep us warm and to cushion the internal organs,
and help produce hormones. 30% of your diet should be made up from
fats but many people eat a lot more. The two main types of fats are
saturated, and un-saturated.
Vitamins – these are organic compounds, they are very important for the
body in overall unction, growth and repair. There are two groups, water
soluble and fat-soluble. The first group water-soluble consist in B
complex group and vitamins C, these to be consumed daily because they
are not stored in the body tissue. Fat-soluble vitamins are stored in the
body for long periods of time and these consist of vitamins A, E, D and
K. It is important not to have too many of these because it can become
harmful to the body.
Water – This is the body’s most basic need and without it you would die
in just s few days. You are recommended that you should drink at least 8
glasses of water a day, which is important and key for you staying
hydrated. You should make sure that you drink plenty of water because
it has many benefits for example it is good for your skin and can make
you look younger.
Fibre – This is very important for general health, it acts as a digestive
source and helps you digest food easier. There are two types, insoluble
and soluble. The insoluble fibre acids in the digitisation process help
prevent haemorrhoids and may also protect against cancer of the lower
bowl, sources include brown rice, whole grain cereals and broccoli.
Soluble fibre is to help lower cholesterol levels and reduce the risk of
heart and arterial disease. It is found in products such as; oats, peas,

Jack White
beans, root vegetables and citrus fruits. You should have about 20g to
35g per day from all different sources.
Carbohydrates – Carbohydrates provide fuel to meet your energy needs.
Carbohydrates should be 55 to 60 percent of your diet and these are very
good for making you feel alert and if you don’t have enough of them
then you will be out of energy and can cause illness.
To be able to offer Nutritional advice you must be qualified if not you
shouldn’t give any advice on nutrition except to do with eat a bit of
everything, a boundary that can occur in exercise could be the persons
lack in motivation so it’s up to the personal trainer to give them
motivation to boost their confidence to keep on going and to not give
up. The first thing about nutrition is you shouldn’t find it intimidating.
Next of all there are two steps you can follow. The first step is known as
understanding the basics of nutrition. In this step there are three
major nutrients that you eat every day, which are known as protein,
carbohydrates and fat. In the table shown below I will explain the three
types and what they can be found in.
Nutrient Function Foods Found
In
Protein • It is the body's main structural
nutrient.
• All muscles and tissues are made
from protein.
• The immune system uses protein.
Eggs, meats,
fish, beans, dairy
products, soy.
Carbohydrates • This is preferred energy source of
the body.
• Carbs supply fast energy to the
muscles for activity.
Grains, pastas,
cereals, breads,
vegetables,
fruits, corn
syrup, anything
with sugar in it.
Fats • This is the energy storage nutrient
in the body.
• Fats are also used as a source of
energy for low-intensity activity.
All oils (e.g.
olive, peanut,
canola,
vegetable),
butter,
margarine,
meats, junk food.

Jack White
The second step is known as use the basics of nutrition. So once you
know the basics it’s up to you to use that knowledge in your everyday
eating habits such as every meal divide your plate into thirds where two
of the thirds should be a carbohydrate such as rice and the other third
should consume protein such as meat so fats isn’t intended. Next of all
with your knowledge you should eat foods that are unprocessed because
processed foods lose the nutritional value and foods with natural values
give you more of a benefit, also stay away from junk foods. Another
would be to limit you salt and sugar intake but in-between meals eat
small snacks and drink plenty of water. Finally make sure you have a
breakfast as this is the largest meal of the day where your dinner should
be the smallest as it gives you all day to burn the calories.
The relationship between physical activity and nutrition is that you need
the right nutrients and types of food to help you get the right vitamins,
Carbs, protein, minerals, fats, fibre and water but all these ensure you
get the amount of calories you need but also these can affect your body
composition as if there is too much fats you can gradually gain weight
causing an issue or also if you don’t get the right amount of calories it
can lead to reducing weight that can also lead to eating disorders.
Health problems such as high blood pressure, strokes, heart disease,
high cholesterol and diabetes can occur due to too much fat or not
enough sugar consumed or too much sugar consumed.

Jack White
http://www.cumbria.nhs.uk/YourNearestServices/OtherHealthServices/Dietetics/What
%20Is%20Healthy%20eating.aspx
http://www.nhs.uk/LiveWell/Goodfood/Pages/Goodfoodhome.aspx
http://www.footprints-science.co.uk/Foodgroups.htm
http://www2.lhric.org/pocantico/nutrition/pyramid.gif
http://www.abcpossiblebalancedliving.com/wp-content/uploads/20_6_orig.jpg
http://upload.wikimedia.org/wikipedia/commons/f/f8/USDA_-
_Basic_7_Food_Groups.jpg
http://www.healia.com/healthguide/guides/diet-and-nutrition/what-is-a-diet
http://www.healthguidance.org/entry/9975/1/What-Is-the-Definition-of-Nutrition.html
http://www.fitstep.com/Library/Begin/nutrition.htm

Jack White
http://www.cumbria.nhs.uk/YourNearestServices/OtherHealthServices/Dietetics/What
%20Is%20Healthy%20eating.aspx
http://www.nhs.uk/LiveWell/Goodfood/Pages/Goodfoodhome.aspx
http://www.footprints-science.co.uk/Foodgroups.htm
http://www2.lhric.org/pocantico/nutrition/pyramid.gif
http://www.abcpossiblebalancedliving.com/wp-content/uploads/20_6_orig.jpg
http://upload.wikimedia.org/wikipedia/commons/f/f8/USDA_-
_Basic_7_Food_Groups.jpg
http://www.healia.com/healthguide/guides/diet-and-nutrition/what-is-a-diet
http://www.healthguidance.org/entry/9975/1/What-Is-the-Definition-of-Nutrition.html
http://www.fitstep.com/Library/Begin/nutrition.htm