A balanced diet | Physical education | Quizalize & Oak National Academy

Starter quiz

Starting with the lowest, put these in order of how many calories you would consume if you performed them.

1

⇔

30 minutes napping

2

⇔

30 minutes sitting at your laptop

3

⇔

30 minutes of walking

4

⇔

30 minutes jogging

5

⇔

30 minutes HIIT training session
What is the best way to maintain a healthy weight?

skip meals

eat a balanced diet ✓

cut carbs and fats

go on a diet
Match the statements about energy balance to the consequence.

weight gain

⇔

consuming more calories each day than you expend (calorie surplus) ✓

weight maintained

⇔

consuming and expending a balanced amount of calories each day ✓

weight loss

⇔

consuming less calories than you expend each day (calorie deficit) ✓
Which of these do you need in your diet to make sure you have strong teeth?

iron

zinc

calcium ✓

phosphorus
Which of these are functions of the body needing a continual supply of energy known as basal metabolic rate (BMR)?

keeping the heart beating ✓

running

maintaining body temperature ✓

brushing our teeth

brain function ✓
What nutrient does the body use as its preferred energy source?

'carbohydrate' ✓

Exit quiz

Match the nutrient to its main role.

carbohydrates

⇔

the main source of energy in both aerobic and anaerobic activities ✓

fats

⇔

provides energy in low intensity, long duration activities ✓

protein

⇔

used for growth and repair of muscles ✓
Starting with the highest amount, put these in order according to how much of a general balanced diet should consist of these nutrients.

1

⇔

carbohydrates

2

⇔

fats

3

⇔

protein

4

⇔

minerals
Protein should provide approximately what % of our calories each day?

55-60%

25-30%

15-20% ✓
Match the activity with the approximate calories used per day by performers in that activity.

sedentary females

⇔

2000 Kcal ✓

sedentary males

⇔

2500 Kcal ✓

power lifter

⇔

3500 Kcal ✓

boxer

⇔

5000 Kcal ✓

tour cyclist

⇔

6000 Kcal ✓
The nutrient used by the body as a secondary source of energy during low intensity activities is ______.

'fat' ✓
Athletes need to increase their protein intake if they incorporate which method of training regularly into their routine?

continuous training

stretching

weight training ✓

fartlek training

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Lesson Details

Key learning points

A balanced diet includes a variety of foods to provide essential nutrients, vitamins and minerals.
No single food item provides all the necessary nutrients, so diversity in food choices is crucial.
Calorie requirements are dependent on activity levels and the length and intensity of the activity.
Athletes may need to eat more of a specific nutrient to meet their needs., e.g. weightlifters and protein.

Common misconception

There are many misconceptions about diet, such as, the need to cut out carbohydrates or fat because they are seen as responsible for weight gain.

A balanced diet requires all nutrients because each has its own benefits to the body and health. Cutting any of them out completely will negatively impact overall health and performance in sport and physical activity.

Keywords

Balanced diet - it is defined as eating: the right amount (of calories) for energy expended; according to how much you exercise; different food types to provide suitable nutrients, vitamins and minerals
Carbohydrate - the body's preferred energy source
Protein - essential for the growth and repair of muscle tissue
Energy - the ability to perform activities and sustain effort