health, fitness, wellbeing

• Carbohydrate

  macro

  provides energy

  found in bread, pasta, rice, potatoes

  good for marathon and long distance athletes
• fat

  macro

  provides energy

  found in avocado, fish, oils, nuts

  good for rugby players because it is more energy but more calories then carbs
• protein

  macro

  builds muscles and repairs tissue

  found in meat, fish, eggs, beans, nuts, seeds

  good for sprinters
• vitamin A

  helps vision

  found in cheese, eggs, vegetables
• vitamin C

  for healing, fighting infection and helps bones and teeth

  found in fruit and veg
• vitamin D

  needed for calcium absorbsion

  found in eggs and sunshine
• calcium (mineral)

  helps the function of the nerves, smooth moving muscle and healthy bones

  found in cereals, cheese and milk
• iron (mineral)

  carries oxygen to the cells

  found in meat, red meat especially
• vitamins and minerals are micronutrients
• water


  improves performance and decreases dehydration
• fibre


  helps digestion and removes waste products

  found in fruit, vegetables, nuts, seeds and pulses
• health


  a state of complete physical, mental and social wellbeing and not merely the absence of illness
• well being


  the state of feeling content, happy and healthy
• fitness


  being able to meet the demands of the environment
• physical benefits of exercise

  prevents high blood pressure, CHD and type - 2

  strengthen bone density

  prevents obesity

  makes joints more flexible

  improves components of fitness
• mental health benefits

  self esteem and confidence

  improve self image

  relieves stress
• social health benefits

  make new friends

  socialise with current friends

  learn to interact in a team

  create a sense of belonging

  combats loneliness
• sedentary lifestyle 


  a lifestyle with irregular or no physical activity
• balanced diet


  best ratio of nutrients to match your lifestyle
• rough balanced lifestyle proportions

  carbs 55 - 60%

  fats 25-30%

  proteins 15-20%