B1.1.1 Diet and Exercise

Carbohydrates, fats, protein, fibre, vitamins, minerals and water

Carbohydrates are an important source of energy

They give you energy and provides you with insulation to keep you warm

Growth, cell repair and cell replacement

Keeps everything running smoothly through your digestive system

They keep your skin, bones, blood and everything else generally healthy

To fuel the chemical reactions in the body that keep you alive

Having a diet that is unbalanced/badly out of balance

The chemical reactions in your body that keep you alive (occurs in cells)

The speed in which chemical reactions in the body (cells) occur

Higher

Higher (the bigger you are, the more energy your body needs as you have more cells)

Men (they're bigger and have a larger proportion of muscle)

Exercising builds muscle (muscle requires more energy then fatty tissue)

Yes (your basic metabolic rate may be inherited from parents)

Up (to keep you warm... you would need lots of fat in your diet to supply the energy you need)

It goes up during exercise and stays high for sometime afterwards

Builder (as they are more active)

Less carbohydrates and less fat

More carbohydrates and more fat

Exercise requires energy, which fat and carbohydrates provide

They can be either

Obesity

20% or more

Overeating, a lack of exercise, hormonal problems and a bad diet

Arthritis (inflammation of the joints), type 2 diabetes (inability to control blood sugar level), high blood pressure and heart disease.

Cancer

Increased blood cholesterol level

High blood pressure and heart problems

Slow growth (in children), fatigue, poor resistance to malnutrition and irregular periods for women

Vitamins and minerals

Scurvy - causes problems with skin, joints and gums

With malnutrition you're getting food (even though your diet is unbalanced) whereas with stavation you're not getting any sort of food

Usually, although they must have a good diet too

Increase

Decrease

Fat

Yes (you can be slim but malnourished at the same time because your diet isn't balanced)

Thyroid gland

An underactive thyroid gland (which can lower the metabolic rate and cause obesity) and people may inherit factors that affect their blood cholesterol level (increased blood cholesterol level increases risk of heart disease)

A fatty substance that's essential for good health - it's found in every cell of the body. Increased cholesterol levels could increase the risk of heart disease

Heart disease

Kilojoules (kJ) or Calories (kcal)

Yes

B (as it has less saturated fat and less energy)

What you eat and what you do

Diet pills, slimming milkshakes

Atkins Diet

• Is the report a scientific study, published in a reputable journal?
• Was it written by a qualified person (not connected with sellers)?
• Was the smaple of people tested large enough to give reliable results?
• Have there been other studies which show similar results?

Eat less fat/carbohydrates (to take in less energy), or do more exercise (to use more energy)

Less energy

No (eating them without changing the rest of your doesn't necessarily mean you'll lose weight - you will still be taking in too much energy)

Exercise increases the amount of energy used by the body and decreases the amount stored in fat. It also builds muscle so it helps your metabolic rate. The more energy you use (and the less fat you store), the less likely you are to become obese

You need cholesterol to form cell membranes, many hormones (e.g. sex horomones) and bile acids (which digest fat)

Blood vessels get clogged with fatty cholesterol deposits which reduces blood flow to the heart, possibly leading to angina (chestpain), or a heart attack (if the vessel is blocked completely

It makes new cholesterol and removes it from the blood so that it can be eliminated from the body

It depends on your diet and inherited factors

Lipoproteins (fat attached to protein)

High density lipoprotein

Low density lipoproteins

They carry cholesterol from the liver to the body cells

They’re sometimes called ‘bad cholesterol’ as any excess can build up in the arteries

HDLs carry cholesterol that isn’t needed from the body cells back to the liver for removal from the body 

Good

Bad

HDLs, LDLs

Body Mass Index 

To tell how healthy a person's weight is by finding out if you're a healthy weight for your height

It means ‘loss of appetite for nervous reasons’ (they have lost the ability to allow themselves to satisfy their appetite)

It makes it impossible for you to make rational decisions about food as you think you're fat all of the time

People may starve themselves or die from malnutrition

• Extreme weight loss
• In children and teenagers, lack of growth
• Constipation and abdominal pains 
• Fatigue and feeling faint
• Bloated stomach, puffy face and ankles
• Downy hair on the body
• Poor blood circulation and feeling cold 
• Dry, rough, or discoloured skin
• Loss of ‘periods’
• Loss of bone mass and eventually osteoporosis (brittle bones)

They raise cholesterol  in the blood by increasing the amount the liver  makes and decreasing the amount it gets rid of – so they should be eaten in moderation

Animal fats and coconut

No

They tend to lower blood cholesterol by increasing its removal from the body and improve the LDL/HDL balance

More than one

Nuts and seeds (sunflower, sesame, quorn, soya)

Olives, avocadoes and peanuts

Exactly one

They help to lower blood cholesterol and improve the LDL/HDL balance. Also, they lower levels of heart disease in some cases  

6

Sodium chloride

To help muscles and nerves to work and to regulate blood pressure

By exercising and reducing the amount of fat in your diet

They are less likely to be overweight and will have more muscle so will burn more energy. This controls their weight and means that they are less likely to get arthritis, diabetes and high blood pressure. It also reduces cholesterol levels which reduce the risk of heart disease

People who are least active are most at risk of dying. Unfit people have the most health problems and so any careful improvement in activity levels will be of benefit and they will lose weight

People who are very thin do not take in enough food to get all the nutrients (vitamins, minerals, etc.) they need. Some people who are obese eat a lot of junk/fast food which is very low in minerals and vitamins, high in salt, fat, etc. So both can suffer from defi ciency diseases

The programme which combines controlled food intake and exercise. Taking in less energy and using up more energy will be most effective. It builds muscle which uses more energy

Generally, teenagers use more energy than the very elderly because they are more active and to build new cells as they are still growing

A top athlete probably has more muscle, which uses a lot of energy. The energy comes from proteins, fats and carbohydrates

Some people have a slower metabolic rate, some take less exercise, some eat more and do not use up all the energy they take in as food so they store the excess as fat

Because a pregnant woman has to provide energy for a growing baby as well as herself

Reduce your food (energy) intake, increase your exercise (energy output) or both