a well balanced diet is key for good mental and physical health, this is because nutrients are the core of the human body enabling all functions of the brain and body such as protein to stop fatigue and gain muscle mass as well as fat are used to make membranes and nerve tissue these help the brain and spinal chord.

1.2 Name the Five food groups and list 3 foods for each group that an individual can include in their daily intake.

Fruit

• Mandorins

• apples

• banana

Vegetables/legumes/beans

• red beans

• snap peas

• bok choy

Meat/nuts

• peanut

• chicken

• beef

dairy

• yogurt

• cheese

• milk

grain/seed

• weet-bix

• bread

• pastry

if you are training for a race your diet especially your macronutrients are super important, those being carbohydrates, protein and fat.

If you are training for a run the importance of protein is unparalleled, protein builds leg muscle for longer and more powerful strides, i would recommend red meats or beans.

To maintain energy throughout the run fat is very important so you won't feel tired though fat must be moderated, i would recommend steak or fish.

Just before the run roughly 1 hour carbohydrates will be important for an energy boost at the start, i would recommend eating oats or a porridge.

2.2 Create a sample of a meal that includes all 3 macronutrients.

a example meal with all 3 macro nutrients would be a California style burrito with brisket, the carbohydrates are the tortilla for lasting energy throughout the day and french fries for a burst of energy, the fat is in the brisket helps break down essential nutrients and french fries give long lasting energy and the protein is in the beans helping grow muscle and brisket to recover from injuries faster.

2.3 Outline three micronutrients, their function and the importance these nutrients have on overall health and wellbeing. List food sources for each of the three micronutrients.

magnesium is used in the body to manage blood pressure and blood sugar as well as nerve function and protein synthesis. magnesium can be found in green leafy vegetables such as spinach or basil as well as nuts, seeds and legumes. magnesium is crucial for the production of energy in the body.

calcium help grow hard teeth and let your muscles move let nerves send signals throughout the body. calcium can be found in dairy products such as yogurt and milk and less can be found in green leafy vegetables like spinach. calcium also helps your body move around blood.

iron is used in the body to produce hormones, it also produces hemoglobin and myoglobin which are found in red blood cells and are used to move oxygen. iron also helps growth and development. Iron is found in green leafy such as kale as well as poultry. Iron also improves sleep quality.

2.4 Provide a discussion on one risk nutrient (Sugar, Sodium or Saturated Fats) that can impact overall health and wellbeing.

sodium itself is important for nerve function, but as it is a micronutrient it is only needed in small amounts, in large amounts salt can cause high blood pressure, gaining weight and excessive thirst causing irritation as well as putting strain on your heart, blood vessels and kidneys.

the information is presented using numerical data and stating whether it is low or high and a out of 5 rating, this is normally found at the front or back of the food packaging.

the food is classified by using a rating out of 5 which is a combination of different micro and macronutrients and how much of each though different foods use the same rating.

a strength of the health star rating is that it is very simple and easy to read even for less educated.

a negative of the health star rating is that the rating costs money so not all businesses can afford the rating.