food and nutrition

• What is a balanced diet?

  A diet containing all essential nutrients
• Why do teenagers need nutrition?

  For growth, maintenance, and repair of tissues
• What role does protein play in a teenager's diet?

  Helps with growth and tissue repair
• How do essential fatty acids benefit teenagers?

  They aid in brain development and concentration
• What food source provides essential fatty acids?

  Oily fish
• What is the function of carbohydrates in a teenager's diet?

  Provides slow release energy and fullness
• What is the benefit of starchy carbohydrates?

  They provide slow release energy
• What does iron do in the body?

  Produces haemoglobin to carry oxygen
• What condition does iron prevent?

  Iron deficiency anaemia
• What is the role of Vitamin C in a teenager's diet?

  Promotes a healthy immune system
• What type of nutrient is Vitamin C?

  An antioxidant
• How does Vitamin C help teenagers?

  Prevents colds and infections
• What is the importance of calcium in a teenager's diet?

  Essential for bone development
• What does calcium help achieve?

  Peak bone mass
• What are the main components of the Eatwell Guide?

  • Fruits and vegetables
  • Starchy carbohydrates
  • Dairy and alternatives
  • Proteins
  • Fats
• What do vegetables help absorb in the body?

  Iron
• What is the role of starchy carbohydrates?

  Provide slow release energy
• What are examples of starchy carbohydrates?

  Pasta, rice, and bread
• What is the function of dairy in a teenager's diet?

  Strengthens bones and teeth
• What are some protein sources in a teenager's diet?

  Chicken, beans, and eggs
• What is the role of fats in a teenager's diet?

  Insulates body and provides energy
• What are some examples of fats in a diet?

  Butter, margarine, and olive oil
• How do proteins contribute to a teenager's health?

  Support growth and repair of muscles
• What is the main role of a Sports Nutritionist?

  To guide food choices for optimal performance
• Why is the 36-48 hours before training important?

  Players fuel up before competition
• What foods does Daniel recommend for rugby players at breakfast?

  • Porridge with fresh berries, nuts, and seeds
  • Eggs with mushroom and tomatoes
• What does Daniel suggest for an afternoon snack?

  • Recovery smoothie
  • Nice bars, nuts, fruit
• What foods should rugby players consume for lunch after training?

  • Rice, potatoes, or noodles with stir-fry
• What is recommended for the evening meal/dinner?

  • Fish and roasted/mixed vegetables
• What snack does Daniel recommend?


  • Yoghurt, berry, and nut butter
  • Tea
• How many calories are players eating daily?

  3500-4000 calories for males
• What advice does Daniel give to teenagers involved in sports?

  Learn to cook from their parents
• What are the main nutrients a sportsperson needs?

  • Protein
  • Carbohydrates
  • Fat
  • Vitamins and minerals
  • Fluids
• What advice does Daniel recommend for sports people to be successful?

  Use recovery snacks and stay consistent
• What is the role of protein for a sports person?

  • Meets protein requirements through a balanced diet
  • Increased intake needed for heavy training
• What are the consequences of protein deficiency for athletes?

  Fatigue during training and reduced strength
• What are the consequences of carbohydrate deficiency?

  Increased odds of fatigue and low glycogen stores
• What is the role of fat in an athlete's diet?

  Provides concentrated energy for long-distance exercise
• What is the role of carbohydrates for athletes?

  • Provide slow-release energy for long-duration sports
  • Needed after exercise to replenish glycogen stores
• What are the consequences of excess fat intake?

  Increased risk of obesity affecting performance