Role of Nutrition in Health and Physical

Activities

Nutrition is an important aspect of fitness and health

➢To be healthy you need to follow a nutritious, balanced diet and get regular physical exercise

➢Physically active teenagers need a balanced diet, which include:fresh fruit and vegetables every day

➢The above is essential to improve your physical performance and keep your body healthy, thus, it will help:

- Manage your weight by getting regular physical exercise

- Eat nutritious food

- Don’t starve yourself for days and then overeat

- Always drink enough water

Link between nutrition and levels of physical activity

➢There is a close relationship between nutrition and levels of physical activity

➢Meaning there is a link between intake and output (how much you eat and how much physical exercise you get)

➢Eating without getting exercise is unhealthy, as is exercising without eating

Types of foods that provide healthy

sources of energy for the physically

active

Kilojoules ❖A kilojoule (kj) is a measure of

how much energy food provides to your body

❖The food label will tell you howmany kilojoules are in oneserving

❖The more physical exercise you get, the more kilojoules you need

Carbohydrates

Keep these guidelines in mind about carbohydrates:

▪ Carbohydrates are an important energy source, especially if you arephysically active

▪ The best sources of carbohydrates are fruits and vegetables, and wholegrain foods like: cereals, pap, sweet potatoes, wholewheatbread and wholewheat pasta

▪ If you eat too much of anything and do not burn it off through physical activity, you will gain weight

▪ Try to consume about 6-8 grams of each kilogram (g/kg) of your bodyweight per day if you are an athlete or physically very active

▪ Eat carbohydrates immediately after exercising, as they will increase your muscle glycogen and improve your recovery time

▪Generally, the right amount of carbohydrates is 40% of your food intake

▪ If you have more than 50% of your food as carbohydrates, or too many refined carbohydrates, such as white bread and white rice, they can cause weight gain

▪ Sweet potatoes are an excellent source of carbohydrates

▪ Sweet potatoes are rich in iron (which is essential in oxygen production during a workout), and is a fat-free source of vitamin E

▪ Both vitamins C and E have antioxidant properties that help in muscle recovery after exercise

FibreoFibre helps keep your digestive system healthy

oHas no kilojoules and can help you feel full

oChoose foods that have at least three grams of fibre per serving

oWholewheat bread, cereals, beans and dried fruit are all foods rich in fibre

Protein• Protein-rich foods include: fish, meat, dairy products such as milk and

cheese, beans, lentils, nuts and eggs

• Protein provide 17 kilojoules per gram

• Fish such as sardines are a good source of protein, iron and vitamin B12 (these are essential for athletic performance)

Vitamins and Minerals• Essential vitamins and minerals are vitamins A, B, C, D, calcium and

iron

• Yogurt is a good source of calcium and is rich in vitamin B12

• Fruit contains vitamin C and antioxidants, which help to reduce damage to cells due to strenuous physical activity

• Fruit is a source of energy and contains the carbohydrates and fibreyou need to remain full of energy

• Bananas, berries and oranges are great for snacks in between physical activity

Fats ❖Fats are found in oil, butter and margarine and in many protein-rich foods

such as meat, fish and nuts

❖If you eat too much fat, you can become overweight or obese, which leadsto health problems

❖However, never cut out all fats

❖Your body needs some fats every day

❖Fats are vital sources of energy

❖They also protect your skin, bones and internal organs and help your bodyto spread and store vitamins

❖To keep your fat intake low, check the label to make sure the food has less than three grams of fat

Fats❖Unsaturated fats are found in vegetable oils, nuts and fish

❖These are good fats because they do not raise your cholesterol levels like saturated fats do

❖Physically active teenagers should consume about 70 grams of fat per day

❖Some learners think that by cutting all fats from their food intake, they willlose weight.

❖This is not a good idea as it has the opposite effect- you actually put on more weight

❖Your body needs a certain amount of fat every day to function normally

Sugar❑Avoid having more than a teaspoon of sugar a day

❑There are many hidden sugars in most foods

❑Low-GI foods are those that have a slower effect on your blood sugar levels

❑They break down slowly and give you a longer sense of being full

Higher-energy snacks

Eat a nutritious snack before exercise; it improves your performance, stamina and endurance

It helps to prevent low blood sugar, which lowers your energy level

✓One wholewheat brown bread sandwich with peanut butter or honey

✓Half a cup of peanuts, raisins, mixed dried fruit and seeds

✓A small bowl of cereal with a banana (check the sugar level in the cereal as too much sugar will lead to a sudden drop in your energy)

✓One serving of yogurt with one fruit