L7. Nutrition

Balancing a Sports Diet

November 2007

© British Nutrition Foundation 2006

Or not ;-)

BMI= weight (kilograms) divided by height BMI= weight (kilograms) divided by height * 2* 2

If a women weighs 60 kilograms and she is 1.5m

= 60 divided by (1.5 times 2)

= 60 divided by 3.0

= 20 BMI

Normal Overweight obese severely obese morbidly obese

18.5-24.9 25-29.9 30-34.9 35-39.9 40+

The picture to the left represents the balanced diet.

It applies to most people, including vegetarians and from all ethnic origins, except to children under the age of two years.

The Balance of Good Health


Eight Guidelines for a Healthy Diet

The Balance of Good Health is based on the Government’s Eight Tips for Eating Well:


1. Base your meals on starchy foods (carbohydrates)2. Eat lots of fruit and vegetarians3. Eat more fish (omega 3 – good for heart) 4. Cut down on saturated fat and sugar5. Try to eat less salt – no more than 6g a day6. Get active and try to be a healthy weight7. Drink plenty of water8. Don’t skip breakfast

The Balance of Good Health is based on five food groups which are:

Fruit and vegetables

Bread, other cereals and potatoes

Meat, fish and alternatives

Milk and dairy foodsFoods containing fat

Foods containing sugar

Fruit and Vegetables

•Aim for at least 5 portions a day.

•Fresh, dried, frozen, canned and juiced - they all count.


These contain vitamins and minerals which your body needs to perform its’ chemical reactions

Bread, other cereals and potatoes

•Eat plenty of foods rich in starch and fibre.

•Fill-up on bread, potatoes, rice, pasta and yams. (Brown/whole meal alternatives contains more fibre than white), Main nutrients: carbohydrate (starch),

some calcium and iron, vitamin B, and fibre

Meat, fish and alternatives

•Help the body to grow and stay healthy.

•Eat a range of meat, fish eggs, nuts, seeds, tofu, beans, and pulses.

•Alternatives include Soya and Quorn

Main nutrients: iron, protein, B vitamins (B12), zinc, magnesium

Milk and dairy foods

•Help bones and teeth to grow strong and stay healthy.

•Try lower-fat options (E.g. semi-skimmed milk instead of full fat or green not blue)

Main nutrients: calcium, protein, vitamin B12, vitamins A & D

Foods containing fat /

Foods containing sugar

•Don’t eat too many foods that contain a lot of fat.

•Don’t have sugary foods and drinks too often.

Composite Dishes (think combination)

Much of the food eaten is in the form of dishes, combining many different food groups.

•dough base: bread, other cereals and potatoes

•cheese: milk and dairy foods

•sausage: meat , fish and alternatives

•tomato: fruit and vegetables

British Nutrition Foundation

For further information, go to:

www.nutrition.org.uk

or

www.foodafactoflife.org.uk

Health & Medicine

L7. Nutrition