A balanced diet for health and performance | Physical education

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) ✓
How much water should the average female drink per day?

200ml

2l ✓

20l
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 ✓

Exit quiz

Match the macronutrient 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
Which are these are benefits of keeping your body hydrated?

keeping energy levels high ✓

impaired muscle function

maintain endurance for longer ✓

less viscous blood ✓

headaches
A person's optimum weight will depend on which of these factors?

sex ✓

the sport they play ✓

their age

hair length

bone structure ✓
Put these in order of optimum weight from heaviest to lightest.

1

⇔

sumo wrestler

2

⇔

heavyweight boxer

3

⇔

rugby player

4

⇔

football player

5

⇔

marathon runner

6

⇔

jockey
Match the micronutrient to its role in the body.

calcium

⇔

maintaining strong, dense bones and teeth ✓

iron

⇔

formation of haemoglobin to transport oxygen in blood ✓

vitamin C

⇔

helps immune function and fighting infection ✓

vitamin A

⇔

helps us maintain our vision ✓

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Lesson Details

Key learning points

A balanced diet consists of the right amounts of macronutrients, micronutrients and fibre for their various benefits.
A person's optimum weight varies for several reasons and according to the sports they perform.
Diet is specfic to the needs of the activities performed and athletes will time the intake of macronutirents to suit.
Hydration is a vital factor in health and performance in sport due to the negative consequences of dehydration.

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 macronutrients 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 phyiscal activity.

Keywords

Macronutrients - a type of food required in relatively large amounts in the diet, e.g. carbohydrates and fats
Micronutrients - a type of food required in relatively small quantities in the diet, e.g. vitamins and minerals
Optimum weight - refers to the weight someone should be, on average, based on their sex, height, bone structure and muscle girth
Hydration - being hydrated means the body has the correct amount of water in cells, tissues and organs to function correctly