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C1–C2 Common Terminology and Components of a Balanced Diet Typeit
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Energy is most commonly measured in (kcal) and kilojoules (kJ). A balanced diet consists of an appropriate quantity and variety of each macronutrient (carbohydrate, fats and proteins) and micronutrient (vitamins and minerals). is also an essential component of a balanced diet and can be achieved through sufficient fluid intake, depending on individual circumstances and thus requirements. Each component should add up to total the (RDA) of energy intake, which is kcal for males and kcal for females. It is important to know the food sources for each component that makes up a balanced diet.
General recommendations for daily carbohydrate intake suggest that ~50–60% of energy intake should be comprised of this dietary component. This equates to 312–375 g, giving 1,250–1,500 kcal of energy for males, and 250–300 g, giving 1,000–1,200 kcal of energy for females. Food sources that are high in carbohydrate depend on the type consumed. carbohydrates can be obtained from sweet-tasting foods such as fruit, syrup and honey, used for a quick release of energy during exercise. carbohydrates are found in starchy foods such as wholegrains, pasta, rice, bread and potatoes. These are used for a longer-lasting, slow release of energy during exercise.
It is recommended that fats are kept below % of daily energy intake. This is the same as males consuming 83 g (750 kcal) per day and females limiting their daily intake to 67 g (600 kcal). It is also important to consider the types being consumed, as this component can be split into saturated and unsaturated food groups. fats can can be found in avocados, spreads and oily foods such as fish. These play a role as a secondary source of energy in energy low-intensity exercise. fats can be found in red meats, full-fat dairy products and typical desserts. These should be kept to a minimum as they are associated with high cholesterol, which is a risk factor for multiple lifestyle diseases.
In the average person, proteins should comprise ~12–15% of total energy intake. The RDA suggests that a minimum of 0.8 g/kg of body weight should be consumed per day, meaning that the average 70 kg person should consume a minimum of 56 g/day. For an individual participating in resistance training, the recommended value increases up to 1.2 g/day due to the greater need of this dietary component in and recovery.
Nutrients consumed in smaller quantities are called macronutrients and include vitamins and minerals. There are many vitamins and minerals that have wide-ranging roles in the human body.
Some of the most common vitamins are listed below.
| Vitamin B | helps convert food into for the body's tissues and organs to maintain their function. |
| Vitamin C | helps support the system in fighting infection. |
| Vitamin D | helps maintain bone, teeth and muscle health and reduce the risk of injury. |
| Vitamin A | maintains to assist in activities requiring coordination. |
Important minerals include:
| Iron | An essential component of , which transports oxygen in red blood cells to tissues and organs that require it. |
| Calcium | Important in maintaining bone mineral density to reduce the risk of fracture. It is also important in muscle contraction. |