A balanced diet
A balanced diet
A contains the correct proportions of carbohydrates, fats, proteins, vitamins, minerals, fibre and water needed to maintain good health.
The key word is proportions: not just eating every nutrient, but the right amount of each. How much of each a person needs depends on their age, sex and how active they are, so a performer in training needs more energy than someone who isn't.
This note teaches the course's content. For advice about your own diet, talk to a teacher, the school nurse or your GP.
Common mistake
'A diet with all the nutrients' isn't enough for the mark: say correct proportions.
Key terms
Carbohydrates, proteins and fats
| Nutrient | Role | Food sources | Why it matters to performers |
|---|---|---|---|
| The body's | Pasta, rice, bread, potatoes, cereals, fruit | Endurance athletes, such as marathon runners, need lots for energy | |
| Growth and repair of muscles and other tissues | Meat, fish, eggs, beans, lentils, dairy | Help muscles repair and recover after training; important in power events | |
| Energy for long, activity; protect organs; keep the body warm | Oily fish, nuts, oils, butter | A secondary energy source in long events; too much saturated fat raises the risk of CHD |
Key terms
Vitamins, minerals, fibre and water
| Nutrient | Role | Food sources | Why it matters to performers |
|---|---|---|---|
| Keep the body healthy: immunity, healthy skin and vision, and releasing energy | Fruit, vegetables, dairy | Help the body stay healthy, so training isn't missed through illness | |
| Strong bones and teeth (calcium); carrying oxygen in red blood cells (iron) | Dairy, green vegetables, red meat | Calcium strengthens bones; iron helps carry oxygen to working muscles | |
| Keeps the digestive system healthy | Wholegrain bread and cereals, fruit, vegetables | A healthy digestive system | |
| Water | Keeps the body ; controls temperature; carries nutrients; removes waste | Drinks, fruit, vegetables | Replaces water lost in sweat, preventing |