Food types - the seven components of a balanced diet
An explanation of the foodstuffs needed to have a healthy diet
The seven components of a balanced diet
| Function | Examples | |
| Carbohydrates | Provide quick and efficient energy for movement. | Fruit, honey, biscuits, bread, rice, pasta, cereals. |
| Proteins | Repair, growth and efficient working of all the body tissues. | Meat, fish, dairy, lentils, nuts, seeds. |
| Fats | Provide energy very slowly, protect vital organs and help prevent heat loss. | Meat, cheese, cream, fish, nuts. |
| Minerals | Essential for many processes such as bone growth/strength, nervous system, red blood cells, immune system. Need small amounts only. | Calcium 鈥 milk, canned fish, broccoli; iron 鈥 watercress, red meat, nuts; potassium 鈥 bananas, pulses, white meat. |
| Vitamins | Vital for the production of energy, the prevention of disease and the working of the metabolism. Need small amounts only | A 鈥 liver, dairy, green veg, yellow fruit; B 鈥 vegetables, wholegrain cereals, peanuts; C 鈥 citrus fruit, vegetables; D 鈥 oily fish, eggs. |
| Fibre | Effective bowel function and healthy digestion | Fruit, vegetables, nuts, cereals |
| Water | Main component of blood and cells, helps carry nutrients and remove waste products, helps regulate body temperature. | Fluids and foods. |
| Carbohydrates | |
|---|---|
| Function | Provide quick and efficient energy for movement. |
| Examples | Fruit, honey, biscuits, bread, rice, pasta, cereals. |
| Proteins | |
|---|---|
| Function | Repair, growth and efficient working of all the body tissues. |
| Examples | Meat, fish, dairy, lentils, nuts, seeds. |
| Fats | |
|---|---|
| Function | Provide energy very slowly, protect vital organs and help prevent heat loss. |
| Examples | Meat, cheese, cream, fish, nuts. |
| Minerals | |
|---|---|
| Function | Essential for many processes such as bone growth/strength, nervous system, red blood cells, immune system. Need small amounts only. |
| Examples | Calcium 鈥 milk, canned fish, broccoli; iron 鈥 watercress, red meat, nuts; potassium 鈥 bananas, pulses, white meat. |
| Vitamins | |
|---|---|
| Function | Vital for the production of energy, the prevention of disease and the working of the metabolism. Need small amounts only |
| Examples | A 鈥 liver, dairy, green veg, yellow fruit; B 鈥 vegetables, wholegrain cereals, peanuts; C 鈥 citrus fruit, vegetables; D 鈥 oily fish, eggs. |
| Fibre | |
|---|---|
| Function | Effective bowel function and healthy digestion |
| Examples | Fruit, vegetables, nuts, cereals |
| Water | |
|---|---|
| Function | Main component of blood and cells, helps carry nutrients and remove waste products, helps regulate body temperature. |
| Examples | Fluids and foods. |
Additional information on the components of a balanced diet
Carbohydrate
There are two types of carbohydrates:
- simple carbohydrates or sugars such as biscuits and jam
- complex carbohydrates or starches such as bread and rice
Complex carbohydrates give a steadier source of energy. The liver and muscles store large amounts of carbohydrate in the form of glycogen; the blood stores small amounts of carbohydrate in the form of glucose. Carbohydrates are a very important part of an athlete's diet because of the way they release energy.
Protein
Protein is broken down into amino acids which are the building blocks of body tissue and are necessary for the production of haemoglobin in the blood. Protein is also an energy source, but it is much more difficult to use than carbohydrate or fat.
Fat
There are four types of fat:
- monounsaturated fats such as olives and peanuts
- polyunsaturated fats such as oily fish and sesame seeds
- saturated fats such as sausages and butter
- trans fats such as cake and takeaway food
Mono and polyunsaturated fats provide essential fatty acids and help maintain a healthy cholesterol level. Saturated and trans fats increase the cholesterol levels in blood which increases the risk of coronary heart disease.
Fat is a major energy source for low-intensity endurance exercise, but it takes the body longer (than carbohydrate) to process it as a great deal of oxygen is required.
Minerals
There are two types of minerals:
- macro-minerals, which are needed in larger amounts (for example calcium and potassium)
- trace elements, which are needed in very small amounts (for example iron and zinc)
Minerals can be lost through sweating, so a sports performer鈥檚 diet should ensure minerals are replaced to maintain good health.
Iron is an important mineral because it is an essential component of haemoglobin (which carries oxygen in the blood).
Calcium is essential for healthy bones and teeth. A deficiency in calcium means a greater chance of osteoporosis and bone fractures.
Potassium is a mineral which aids muscle contraction, maintains normal blood pressure and promotes healthy skin.
Vitamins
The body cannot produce vitamins (apart from vitamin D) so a healthy diet should include them.
Vitamin A is needed for good vision and healthy skin.
Vitamin B is needed for energy production and stress reduction.
Vitamin C is needed for fighting viruses and healing wounds. It also keeps skin and gums healthy.
Vitamin D is needed to build bones and teeth.
Fibre
Fibre has no calories but adds bulk to our food which aids digestion and absorption. It also helps to prevent bowel cancer.
Water
The body needs to be hydrated to stay healthy. Fluid is lost in sweat, urine, faeces and exhaled air. Failing to replace lost fluids can result in dehydrationWhen the body does not have as much fluids and water as it should. Severe dehydration can be life-threatening.. This is a more serious condition than lack of food. Women should drink around 1.6 litres (approximately eight glasses) of fluid and men should drink around two litres (approximately ten glasses) of fluid per day. This varies according to the temperature and how rigorous the exercise.
Water in the blood helps to control body temperature by absorbing heat produced during exercise. This heat is then carried to the skin where it is lost to the air through convection. Water as sweat helps cool the body when it evaporates on the surface of the skin.