Nutrition, Diet & Sport

Overview

Nutrition is the process of providing neccessary food for health and growth.

Nutrients are delivered to the body's cells and organs in order to support life

Nutrition is key to leading an active and healthy lifestyle

Your body is like a car, it needs fuel to function

The Importance of Nutrition

Poor nutrition and lack of exercise can lead to health problems

Overweight

Obesity

21% of Spanish teenagers are either overweight or obese

6th highest in the E.U

Food Pyramid

Shows each major food group

Recommended daily servings

Outlines a healthy regimen

Moderation is key

Irish Food Pyramid?

Nutrients: Macronutrients

Substances which assist in the maintainance and growth of tissue and in the development of bodily functions and physical activity

Our bodies need macronutrients in large amounts

Carbohydrates Lipids Proteins

Carbohydrates

Potatoes Bread Rice Pasta Sugar Fruit Cereals

Carbohydrates

Carbohydrates supply energy to the body

Carbs constitute 45-65% of our daily consumption

They are often defined by their sugar molecules- Monosaccharides, disaccharides and polysacharrides

Glucose is an extremely important and high energy monosaccharide

Lipids

Butter Oils Animal Fats

Lipids

Lipids provide high energy They help to transport other nutrients Provide protection and insulation Lipids constitute 20-30% of our daily intake of food Lipids contain fatty acids, these can be produced in

the body when needed

Lipids

Essential fatty acids are important components in a healthy diet

Essential fatty acids such as Omega-3 or Omega-6 can be found in fish and plant oils

Proteins

Red Meat Poultry Fish Nuts Eggs

Proteins

Protein is essential for: Growth Recovery Energy Helps immune system Proteins constitute 10%-15% of our daily

intake

Nutrients: Micronutrients

Chemical elements required in small amounts for the growth and development of organisms

Minerals Vitimins Deficiencies can be hazardous to health

Vitamins & Minerals

Micronutrient: Vitamin A Iron Zinc Vitamin C

Advantage: Eyesight Red blood cells Healthy skin Fights infection

Liquids Water is the most

neglected nutrient in your diet, but the most vital

60%-65% of our bodies is made of water

Helps to carry out all functions of the body

Transportation, energy conversion, temperature regulation

Liquids

Women should drink at least 2 litres a day!

Men should drink 3 litres a day!

Healthy Lifestyle

“Our food should be our medicine and our medicine should be our food.” Hippocrates

Correct nutrition alongside regular exercise will help you stay healthy

Sport & Nutrition

Exercise:Before & After

Before:

Quick release energy

Carbs such as pasta, cereals, bananas etc

Drink water

No burgers, soft drinks etc

After:

Recovery

Protein, carbohydrates- chicken, beef, fish etc

More water, energy drinks if possible

http://www.youtube.com/watch?v=R8m-97fNfAM

Questions

What is nutrition?

How can obesity affect your health?

Name the three Macronutrients.

Give some food examples of protein.

Name an advantage of having Vitamin C in your diet.

How much water should you drink a day?

What should you eat before playing sport?