2021/22 Healthy Performer by Llywela Parri https://padlet.com/parri1l/bfnmlozvpyk75n9s Made with the strength to succeed en-us 2021-09-05 15:19:42 UTC 2021-09-13 11:19:29 UTC hello@padlet.com https://padlet.net/icons/png/1f34e.png 3474582 https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735689748  Choose higher fibre wholegrain varieties, such as wholewheat pasta and brown rice, or simple leave skins on potatoes.]]> 2021-09-13 11:00:47 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735689748 Pulses, such as beans, peas and lentils, are good alternatives to meat because they're lower in fat and higher in fibre and protein, too.Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.Aim for at least 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel. 3474582 https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735691071 2021-09-13 11:01:40 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735691071 These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.They're not needed in our diet, so should be eaten less often and in smaller amounts. 3474582 https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735691820 2021-09-13 11:02:11 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735691820 Starchy food should also take up over a third of what we eat daily. The reason for this is because starchy foods are a good source of energy and make up most of the nutrients we have in our bodies. -Nat https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735692110 2021-09-13 11:02:26 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735692110 con https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735692471 Fruit and vegetables are a good source of vitamins, minerals and fibre.]]> 2021-09-13 11:02:39 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735692471 Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.Remember all types of fat are high in energy and should be eaten sparingly. 3474582 https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735693059 2021-09-13 11:03:05 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735693059 some vitamins help your hair and nails grow :) https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735693174 2021-09-13 11:03:10 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735693174 important source of calcium, which helps keep our bones healthy. -Con https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735693576 2021-09-13 11:03:27 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735693576 helps build up muscles and helps strengthen :) faye https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735694640 its good for a dancer because so then they can do more things with in the field and helps with stamina. ]]> 2021-09-13 11:04:03 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735694640 Many people who are committed to sports, exercise and strength training sometimes do not understand the importance of eating a wide variety of fruits and vegetables. These foods can impact endurance, performance and stamina. Many people understand the importance of protein, carbohydrates and fat, but pay little attention to the importance of micronutrients found in fruits and vegetables. 3474582 https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735694664 2021-09-13 11:04:04 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735694664 The micronutrient content of fruits and vegetables has an important role to play in maintaining health and optimising exercise performance, energy production and tissue recovery during periods of exercise training 3474582 https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735695333 2021-09-13 11:04:32 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735695333 Health. Calcium and other essential nutrients in dairy foods contribute to the healthy formation and maintenance of strong bones and teeth. Frequent and high-intensity exercise can suppress the immune system, an effect which can be reduced by ensuring adequate energy, protein, carbohydrate, vitamin and mineral intake. 3474582 https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735697021 2021-09-13 11:05:37 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735697021 protein is needed to keep your body healthy and your bones nice and strong o u could drink things like milk and yogurt and its important because it keeps bones healthy osh https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735697252 2021-09-13 11:05:46 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735697252 Consuming dairy products provides health benefits — especially building and maintaining strong bones. 3474582 https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735697683 2021-09-13 11:06:04 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735697683 Protein is important in sports performance as it can boost glycogen storage, reduce muscle soreness and promote muscle repair. For those who are active regularly, there may be benefit from consuming a portion of protein at each mealtime and spreading protein intake out throughout the day. 3474582 https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735698579 2021-09-13 11:06:42 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735698579 Ruby https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735698882 Fruit and veg helps maintain health and optimizes exercise performance. ]]> 2021-09-13 11:06:55 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735698882 most fruits and vegs do have their own natural sugar. - Con https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735698919 2021-09-13 11:06:56 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735698919 Carbohydrates improve athletic performance by delaying fatigue and allowing an athlete to compete at higher levels for longer. nutrients, such as fat or muscle protein, are utilized to make energy. 3474582 https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735699445 2021-09-13 11:07:16 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735699445 A small amount of fat is essential for a healthy diet as it's a source of fatty acids which the body needs but cant make itself. Fat also helps the body absorb vitamins A,D and E. these vitamins are fat-soluble, which means they can only be absorbed with the help of the fatty acids you get from fatty foods. Fat is important for a performer because all types of fat are high in energy which will help give a short boost of energy if needed in the middle of a performance or just before a production -Nat https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735699924 2021-09-13 11:07:34 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735699924 Kay https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735700311 Fruit and veg have a numerous amount of different varieties of vitamins, minerals and fibres. These help the performer to have a balanced and full filled diet as well as giving them longer amount of energy.]]> 2021-09-13 11:07:48 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735700311 Some good dairy products which are very good for the body are milk, cheese, yogurts etc. -Nat https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735700734 2021-09-13 11:08:03 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735700734 Ruby https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735701802 Good source of vitamins and minerals which can which helps maintain a healthy gut.]]> 2021-09-13 11:08:42 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735701802 Fats and sugars are needed to give the body shorts amount of energy and to keep the body healthy because the body wouldn't function with no fat or sugar in it https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735702574 2021-09-13 11:09:13 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735702574 Some good foods which will bring enough protein in the body daily are beans, pulses, fish, eggs, meat etc. Protein is good for the body because it can alternatively be used as an energy source as well as keeping the body healthy and keeping nutrients in the body. Protein can help a performer by keeping nutrients in the body and keeping energy so they wont tire easily when doing larger productions or performing. - Nat https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735703202 2021-09-13 11:09:35 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735703202 kay https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735704901 Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It's also one of the main sources of vitamin B12. These all help with giving the performer the needed energy to perform a piece for long periods of time]]> 2021-09-13 11:10:38 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735704901 protein can help a performer do their job, because it can boost glycogen storage, reduce muscle strain and help muscle repair. this allows a performer to act and move more efficiently. https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735705256 kian j. parry-jones]]> 2021-09-13 11:10:52 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735705256 Ruby https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735706747 Fats can help a performer participate in different intensity exercises before a performance. ]]> 2021-09-13 11:11:53 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735706747 Aiming to eat at least 5 portions of fruit and vegetables a day varying from fresh, frozen, tinned, dry and juiced will give you a good source of vitamins, fibre and minerals. Fruit and vegetables should take up over a third of what we eat each day. Fruit and vegetables can help a performer because vitamins can help make a performer not lightheaded when doing heavy cardio workouts and performances. - Nat https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735708317 2021-09-13 11:12:54 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735708317 pasta and rice are good examples of carbohydrates to eat if your on a diet they make u full between meals so u don't snack and it gives u amounts of slow amounts of energy https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735713289 2021-09-13 11:16:12 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735713289 A performer requires a larger intake of protein than the average individual because they require the larger energy dispersion. https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735713602 Kian J. Parry-Jones]]> 2021-09-13 11:16:26 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735713602 Ruby https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735714691 Gives the performer a spur of energy which can be used to practice however small amounts should be eaten as it is not needed in our diet. ]]> 2021-09-13 11:17:07 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735714691 Milk, cheese, yoghurt, etc, are good sources of protein and some vitamin. Milk produces calcium for the body which helps make bones strong and keep them healthy. This would be good for a performer because they need healthy bones in order to do different dances and do large cardio numbers in productions without getting an injury. without calcium your bones wouldn't be strong enough and could get damaged extremely easy. - Nat https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735718156 2021-09-13 11:19:28 UTC https://padlet.com/parri1l/bfnmlozvpyk75n9s/wish/1735718156