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I have been asked to produce an A4 booklet describing the components of a healthy diet and the factors that affect weight management. As well as describing the components of a healthy diet for maintaining and improving sports performance

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Nutrition in sport- Healthy diet and Nutrition professionals. In this assignment I will give nutritional advice by looking at the six components of a healthy diet and the factors that affect weight management. I have been asked to produce an A4 booklet describing the components of a healthy diet and the factors that affect weight management. As well as describing the components of a healthy diet for maintaining and improving sports performance I will describe the dietary issues that affect sports performance and the role of different professionals who give advice and support. Task) 1. Produce a 6 page booklet describing components of a healthy diet 2. Produce a handout that provides information on dietary issues that affect sports performance 3. Looking at the Case study discuss the role of different nutrition professionals in giving advice to sports performers. Components of a healthy diet Carbohydrates Carbohydrates are an ideal source of energy for the body as they can be converted easily into glucose, which is the sugar that is transported round the body and used for energy. A diet too high in Carbohydrates though can upset the delicate balance of your body's blood sugar level, which results in fluctuations in energy and mood leaving you tired and irritated so you must balance your diet with proteins a little fat and fibre. We are advised that we should get half of our energy needs from carbohydrates. The British nutrition foundation states that the average adults diet should have 47.7% of their daily energy from carbohydrates for women and 48.5% for men. The average amount that a child intakes is 16%, which is very low, and this is down too fizzy drinks and sweets and cakes and not enough healthier foods. There are two types of carbohydrates they are complex and simple. Complex carbohydrates are often referred to as starchy foods and are found naturally in foods and also refined in process foods. Simple carbohydrates are known as sugar foods and can cause tooth decay. ...read more.


Protein can be converted to fat (indirectly) and stored just like carbohydrates however protein contains Nitrogen, an important chemical essential for the production of antibodies. The body prefers to hold onto Nitrogen thus protein is more likely to be converted to carbohydrates rather than fat. These complex chemical reactions use up extra energy and help us burn more calories at rest. Some foods that Protein is high in: * Eggs * Chicken * Milk * Cheese * Roast Chicken/Beef * Sausages * Bacon Fats It's important to have some fat in our diet because fat helps the body absorb some vitamins; it's a good source of energy and a source of the essential fatty acids that the body can't make itself. But having a lot of fat makes it easy to have more energy than we need, which means we might be more likely to put on weight. So if you want to eat healthily and keep a healthy weight, look out for lower fat alternatives wherever possible and try to eat fatty foods only occasionally. We should be cutting down on food that is high in saturated fat or trans fats or replacing these foods with ones that are high in unsaturated fat instead. We should also be having more omega 3 fatty acids, which are found in oily fish. Saturated fats: Having too much saturated fat can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease. These are all high in saturated fat: * Meat products, meat pies, sausages * Hard cheese * Butter and lard * Pastry * Cakes and biscuits * Cream, soured cream and cr�me fra�che * Coconut oil, coconut cream or palm oil Trans fats have a similar effect on blood cholesterol as saturated fats - they raise the type of cholesterol in the blood that increases the risk of heart disease. Trans fats can be formed when liquid vegetable oils are turned into solid fats through the process of hydrogenation. ...read more.


Her eating habits were not good and to cope with her hectic life she would just grab food for on the run and she reduced them to lose weight the foods she would grab were not substantial and would not fill her up and when it got too the afternoon she would eat only snacking foods still which she thought were good as they contained no fat. The weight initially came off as the food was being used for energy to cope with the demands of her life but she soon began to become tired and she got a cold that would not go and as well as lacking motivation to do anything and her training started suffering. Her coach said she better go to a physician, as it was common for female athletes to have a low iron status. The physician did tests and found out the iron level was normal so sue decided to talk to a dietician about her food intake and eating habits. She described her diet and saying how from day to day it was very different but always low in sugar foods and low fat. It was suggested she take up a low fat diet balancing all essential nutrients so she could cope with physical demand. The physician told her she should have three set meals a day and organised her shopping and cooking routine with appropriate snacks such as fruit and yoghurts instead of soft drinks and jelly beans. She did regain some weight but improved performance levels. The dietician and physician worked out the problem that sue had and rectified it by sorting out a specific diet making sure she got what she needed out of her foods and made sure she was eating the right foods and made sure she knew what they were and what are not so good for her. The reason she got the cold is as she didn't have the right nutrients which help the body fight against infection but once thee diet was changed her general health improved and her performance levels did too. ...read more.

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