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DIET AND ENERGY SOURCES

The document discusses the importance of diet and energy sources, outlining the types of nutrients (carbohydrates, fats, proteins, vitamins, and minerals) and their roles in the body. It emphasizes the need for a balanced diet tailored to individual health conditions, age, and lifestyle, while also highlighting energy requirements based on factors like age and gender. Additionally, it covers energy balance, the consequences of obesity and underweight, and specific dietary approaches for different sports.

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bjtwiz
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8 views

DIET AND ENERGY SOURCES

The document discusses the importance of diet and energy sources, outlining the types of nutrients (carbohydrates, fats, proteins, vitamins, and minerals) and their roles in the body. It emphasizes the need for a balanced diet tailored to individual health conditions, age, and lifestyle, while also highlighting energy requirements based on factors like age and gender. Additionally, it covers energy balance, the consequences of obesity and underweight, and specific dietary approaches for different sports.

Uploaded by

bjtwiz
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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DIET AND ENERGY SOURCES

Diet—what an organism eats


Calories—A measure of energy found in the foods we eat .
3500 calories= 1 pound of fat
Balanced diet—is a diet that contains all the nutrients in their
right proportions
Nutrients—substances or components in food that help our
bodies to survive and grow
Micro nutrients—nutrients needed in small quantities
Macro nutrients—nutrients needed in large quantities
-The main nutrients are carbohydrates, fats, proteins, vitamins
and minerals
-Some foods contain more than one nutrient e.g. rice, Kale,
potatoes

Reasons for choosing a particular diet


-Different groups of people may have different needs for
nutrients at different times in their lives,so this balance can
change due to the following reasons
 Health conditions e.g. diabetes and allergies
 Desire to lose weight
 Desire to gain weight
 Reasons of religion or culture
 A regime in sport
 Age-children require more proteins than adults
 Pregnancy-pregnant women need more iron to help
develop blood cells in their babies

Different energy requirements


How much energy you require depends on many different
factors
1. Age—teenagers require more energy than adults e.g male
teenager-2820 female teenager 2390, male adult -2500 female
adult-2000
2. Gender— men require more energy than women.they
require about 5-10% more energy than females because they
have high muscle mass
3. Lifestyle—office people require less energy compared to
people who work involves physical activity
-physical activity levels

Examples of energy expenditures in calories per minute


Activity 58-kilo 70-kilo man
woman
Sleeping, resting 0.5-1 1-1.5
Sitting,reading,desk work, watching 1-1.5 1.5-2
TV
Sitting typing ,playing piano, 1.5-2.5 2-3
operating controls
Light work, serving in a 2-3.5 3-4
shop,gardening,slow walking
social sports,cycling,tennis ,cricket 3-5 4-6
Heavy physical 4-7 6-8.5
labour,carrying,jogging,competitive
sports
Very vigorous sports activity, very Over 10 Over 12
hard physical labour,heavy lifting

NUTRIENTS
1.Carbohydrates
-The sugars, starches and fibers found in fruits, grains,
vegetables and milk products
-They are macro nutrients
-During digestion; they are broken down into glucose
-Glucose is transported in the blood stream to various tissues
and organs including muscles and brains
-Muscle cells release energy from glucose in a process called
respiration
-If the body is not in need of glucose, it’s stored in the liver and
skeletal muscles inform of glycogen
-Glycogen is a form of energy that the muscles can use
immediately
-Some glucose is stored in the liver and is released when
glucose levels in the blood is low
-In sports, they are used in sports which require high bursts of
energy like sprinting and weight lifting
-Carbohydrates provide up to 55% of our energy intake

a) Healthy carbohydrates—contain a lot of fiber e.g. fruits,


vegetables, and whole grains, brown bread
b) Refined carbohydrates –they have been processed to
remove part of the grain and sugar added e.g. white bread,
cookies and cakes

Sources of carbohydrates
 Fruits
 Vegetables
 Grains-wheat and maize
 Pasta
 Rice,
 sugars
 Milk
Functions of carbohydrates
 They are the main source of energy in the body . each
gram provides 4 calories
 They also provide fibre which help regulate digestion

2. Fats
-They are made of molecules called fatty acids and glycerol
-It’s a macro nutrient
-They provide up to 30% of our energy intake
-Each gram provides 9 calories
-Used in sports of low to moderate intensity-e.g. marathon

Bad fats
-They increase the amount of cholesterol in blood and increase
the risk of certain diseases e.g. heart attack, hypertension,
obesity and stroke.
-They include saturated and trans fats e.g. butter, cheese,
coconut oil
Good fats
-They protect your heart and general health
-They include unsaturated and polyunsaturated fats. E.g. fish
fat, sunflower,salmon,avocado,olives etc.

Sources of fats
 Red meat
 Butter
 Cooking oils
 Cheese
 Bacon
 Avocado
 Fish fat
 nuts
Functions of fats
 They provide source of energy
 They keep body warm and protect organs
 They help the body to absorb some nutrients e.g fat
soluble vitamins

3. Proteins
-These are building blocks of life found in every cell in the
human body
-They are macro nutrients
-They are made of a chain of small units called amino acids
-Each gram provides 4 calories
-They provide up to 15% of our energy intake
Sources of proteins
 Low fat meat
 Dairy milk
 Beans
 eggs
 pea
 fish
 oat meal
functions of proteins
 repair of cells and muscle tissue
 source of energy
 help body cells grow

water
-It’s not a nutrient but important in diet
Sources of water
 Drinks
 Foods with high water content e.g. Soup
 Water melon
Importance of water
 Transports nutrients to cells
 Assists in removing waste products from the body
 Helps to maintain body temperature
 Helps in absorbing nutrients

ENERGY BALANCE
-Eating healthy also involves matching the amount of energy
we need with the amount of energy we use
.-If we take more than we need the unused energy is stored in
the body as fat
-This can lead to obesity
-Healthy problems related to obesity:
 High blood pressure
 Diabetes
 Heart disease
 Cancer
 Stroke
 liver disease
-If we take in too little nourishment, you get underweight and
not get enough nutrients to stay healthy
Being underweight can lead to:
 Weak immune system
 Fragile bones
 Feeling tired
-Nutrition labels on prepackaged foods have nutritional labels
on the packaging
-People can know what the food contains and if its healthy
-They contain information on energy in them in kilojoules or
kilocalorie and also information on fat, carbohydrates, sugars,
proteins and salt
-Colour codes are used:
Red means high
Amber means medium
Green means low
-Green is a healthy choice
ENERGY BALANCE FOR PHYSICAL ACTIVITY
-Consuming the right amount of nutrients for specific functions
can improve performance and fitness

Different approaches used in different sports


a.)Carbohydrate loading
-It’s used by endurance athletes e.g. marathoners, cyclists,
swimmers and rowers
-It involves eating excess carbohydrate foods one week before
an event to increase glycogen stores in the muscles
-This helps to delay tiredness by providing a slow release of
energy
-Athletes in this regime consume between 4000 to 5000
calories a day

b.)High protein diet


-It’s used by body builders to increase muscle and lose fat

c.)Low calorie intake


-Used in some sports just before a performance in order to
maximize the body’s lightness and litheness e.g. gymnastics and
diving

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