Diet and Nutrition

• Balanced diet

  Consists of the appropriate amounts of carbohydrates, proteins, and fats
• Food groups in a balanced diet

  • Grains
  • Vegetables
  • Fruits
  • Meat and fish
  • Fats and sugars
  • Milk and dairy
• Macronutrient composition of a balanced diet

  • 55% carbohydrates
  • 15% proteins
  • 30% fats
• Carbohydrate sources


  • Pasta
  • Rice
  • Potatoes
  • Bread
• Carbohydrates


  Primary energy source, can be split into starches and sugars
• Glycogen


  Stored carbohydrate in muscles and liver, used as long-term energy source
• Fats


  Secondary energy source, used during aerobic activity, important for insulation and vitamin storage
• Saturated fats


  Unhealthy, found in processed meats and oils, increase risk of heart disease
• Unsaturated fats


  Healthy, found in avocados, olive oil, nuts, reduce inflammation
• Protein sources


  • Fish
  • Meat
  • Eggs
  • Lentils
  • Nuts
• Proteins


  Used for muscle growth and repair, enzyme production, antibody production
• Calcium


  Important for bone and teeth health, muscle contraction, blood clotting, nerve transmission
• Iron


  Important for red blood cell and hemoglobin production, oxygen transport
• Minerals have specific functions, cannot be generalized like carbohydrates
• Fruit and vegetables are a major source of minerals/fibre
• Iron


  • Makes red blood cells
  • Produces hemoglobin that carries oxygen
  • Supports the immune system
• Phosphorus


  • Involved in bone health
  • Important in energy production
• Fat-soluble vitamins


  • Vitamins A, D, E, K
  • Dissolve in fat
  • Stored in fat
• Water-soluble vitamins


  • Vitamins B and C
  • Dissolve in water
  • Quickly excreted from the body
• Vitamin B


  • Breaks down food into energy
  • Supports skin and nervous system health
• Vitamin C


  Supports skin, tendon, ligament and bone health
• Water


  • Makes up 90% of blood plasma
  • Dissolves and transports substances
  • Regulates body temperature
• Dehydration


  • Thickens blood
  • Decreases stroke volume
  • Increases heart rate
  • Increases body temperature
• Fiber


  • Form of carbohydrate
  • Aids digestion and waste removal
  • Reduces cholesterol
  • Reduces risk of diabetes and obesity