A balanced diet?

A Healthy Diet

We need food forthree reasons

Growth EnergyTissue replacement

and repair

A balanced diet provides us with all the nutrients we need, but not too much of things such as sugars or fats which

could lead to ill health.

Water

Fibre

Vitamins Minerals

Fats

Protein

Carbohydrates

7Essential

components

Carbohydrates

• High in glucose (energy)

• Stored in liver and kidneys

• Stored in body – readily available

• Carbo-loading

Complex or simple carbs?

Protein

• Supplies 10% of body’s energy

• Important for repair and growth of new tissue

• Also important in development of hormones and haemoglobin in the blood

Fats

• Supplies approx 70% of our energy requirements

• Is the body’s preferred energy source

• Consuming too much leads to weight gain

Saturated, poly-unsaturated and mono-unsaturated

Minerals

• Required for building tissue

• Calcium (bones & teeth)• Sodium (regulates body

fluids)• Iron (helps transport of

O2 by red blood cells)• Iodine (hormone

formation)

Vitamins

• Fat soluble (A,D,E)• Water soluble (B,C)

• Aid growth• Help resist infection• Help regulate body

functions• Help the metabolism

of certain foods

Fibre

• Regulates the digestive system (found in wholegrains, fruit & veg)

• Helps to retain water• Helps with removal of

waste products (faeces)

Water

• Makes up more than 70% of the body

• Helps remove unabsorbed food & waste products

• Essential for body’s chemical reactions

• Essential part of blood• Essential in temperature

regulation (sweat)• Important not to

dehydrate in sport