A balanced diet

• Males should consumer 2500kcal per day
• Females should consume 2000kcal per day
• Athletes, younger people and taller people need more calories than the average
• To maintain a healthy weight energy intake needs to equal energy expenditure
• Energy is measured in calories (kcal) and is obtained from the food we eat.
• A balanced diet

  contains the right quantity of food so that you consume only as many calories as you expend each day and the right mix of different types of food so that the body receives all the nutrients, vitamins and minerals it needs.
• Unused energy is stored as fat in the body. This could lead to obesity,
• If you limit your intake of certain types of food your body will be deprived of essential nutrients, vitamins and minerals to turn food into energy, grow, repair and stay hydrated
• If you don't consume enough calories your will become underweight and your body will not have enough energy to carry out physical activity
• The 7 key nutrients

  • Carbohydrates.
  • Fat.
  • Protein.
  • Fibre.
  • Vitamins.
  • Minerals.
  • Water.
• A well balanced diet should contain…

  55-60% carbohydrates

  25-30% fat

  15-20% protein
• Carbohydrates


  Carbohydrates are the main and preferred energy source for all types of exercise, at all intensities.

  There are two types:

  Simple: Also known as sugars, include glucose, which break down quickly and provide your body with immediate energy. e.g. chocolate, sweets

  Complex: Also known as starches, which are released slowly by your body and are less likely to be stored as body fat. e.g. bread, pasta, rice
• Proteins


  supports muscle growth and repair.

  • Protein is found in meat, eggs, fish, nuts and cereal.
  • it is important to eat protein-rich foods shortly after physical activity to help your muscles recover.
• Fats


  Fats are an energy source that provide more energy than carbohydrates do and can only be used when exercising at a low intensity. There are two main types of fat:

  • Saturated fat: Too much saturated fat in your diet can increase your risk of developing Heart Disease and becoming obese, so you should limit your consumption of foods containing saturated fats.
  • Unsaturated fat: e.g. oil and nuts, It is much healthier than saturated fat and plays a role in reducing your risk of developing heart disease.
• Vitamins and minerals


  • Only needed in small amounts
  • Calcium in milk for bone strength, Iron in broccoli for red blood cells, Vitamin C in oranges for the immune system, Vitamin A in spinach for skin health,