ROLE OF NUTRITION IN HEALTH AND PHYSICAL ACTIVITIESTypes of foods that provide healthy sources of energy for the physically active

KILOJOULES KJ, is a measure of how much energy food

provides in your body.

The food label will tell you how many kilojoules are in one serving.

The more physical exercise you get, the more kilojoules you will need.

You need to eat according to a FOOD PYRAMID in order to have a healthy balanced diet.

A food pyramid indicates the ratios of the foods that you should eat.

A healthy diet consists of:Carbohydrates plenty of fruit and vegetablesSome protein and diaryFew sugars and fats

WHAT HAPPENS IF YOUR DIET IS UNBALANCED?

CARBOHYDRATES Are an important energy source, especially if

you are physically active. The best sources of carbs are:

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

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

Fibre helps keep your digestive system healthy, has no kilojoules and can help you feel full.

Choose foods that have at least three grams of fibre per serving like:

PROTEIN

If you are physically very active, consume about 1 gram for each kilogram of your body weight (1g/kg), and up to a maximum of 2 grams for each kilogram (2g/kg) during intense strength training.

Protein-rich foods include:

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 leads to health problems.

However, NEVER CUT OUT ALL FATS! Your body needs some fats everyday to help your body spread and store vitamins.

NEVER CUT OUT ALL FATS!