Nutrition CAT by Kieran JELLEMA

1.1: Well balanced diet

kljel — 2025-09-12 02:42:07 UTC

A balanced diet gives the essential nutrients, vitamins, and minerals the body needs to function, which improves physical health by reducing the dangers of diseases like heart disease and diabetes, which helps maintain a healthy body weight. A balanced diet also positively impacts mental well-being by improving energy levels and sleep, which are linked to a better mood. An in-balanced diet can impact your health greatly by increasing risks of getting heart disease, strokes and diabetes, an in-balanced diet also contributes to obesity and high blood pressure.

1.2: 5 food groups

kljel — 2025-09-12 02:50:15 UTC

THE FIVE FOOD GROUPS:

FRUITS: Apple, banana, grape, pear and cherry.

VEGETABLES: Onion, corn, avocado, spinach and carrot.

GRAINS: Rice, bread, pasta, noodles and cracker.

PROTEIN: Fish, lean meat, eggs, nuts and beans such as: green beans, lima beans, kidney beans, baked beans and red beans.

DAIRY: Milk, cheese and yoghurt.

2.1: Macronutrients

kljel — 2025-09-12 03:14:15 UTC

Macronutrients are important because they help us give energy and grow muscle, they help your body function and give you less chance of being sick. What each macronutrient does to your body to help it:

Carbohydrates:

Found in foods like grains, fruits and vegetables.

Provides energy for the body.

Helps maintain healthy digestion.

RISK OF HAVING TOO MUCH: Refined carbohydrates (processed foods providing empty calories) increase risk of obesity and potentially to diabetes.

Fats:

Found in things like oil, nuts and chips.

Provides stored energy and helps absorb certain nutrients.

Supports brain development and organ protection.

RISK OF HAVING TOO MUCH: Hair loss and weak immune system.

Protein:

Found in meats and eggs and fish.

Helps immune system.

Builds muscle mass.

RISK OF HAVING TOO MUCH: Weak immune system and impaired wound healing.

When a person plays a sport like AFL, the right amount of macronutrients are crucial for the player as he needs energy to perform well in the game. It is also important that he needs sufficient amounts of protein so he can build muscle and play stronger and faster in AFL.

2.2 meal with all macronutrients

kljel — 2025-09-15 08:51:13 UTC

MENU:

Protein for muscle building:

100g of lean cooked red meat: Such as rump steak or eye fillet.

Carbohydrates for energy:

50g of brown rice cooked.

Healthy fats which provide energy and endurance+ nutrient absorption.

Drizzle of olive oil over the steak.

2.3 Micronutrients

kljel — 2025-09-15 09:40:43 UTC

Micronutrients are super important for the body as they activate energy production, support growth and development and are vital for a healthy immune system and cell production. Benefits of micronutrients:

Vitamin C:

Found in fruits like Oranges, grapefruit and mandarin.

Provides tissue growth and repair, helps form collagen which gives healthy skin, bones and blood vessels. Vitamin C also strengthens your immune system.

RISKS OF HAVING WAY TOO MUCH VITAMIN C: Stomach upset and diarrhea.

Vitamin A:

Found in foods like eggs, carrots and sweet potatoes.

Vitamin A is important for: Vision, skin health, immune function and wound healing.

RISKS OF HAVING TO MUCH VITAMIN A:

Consuming to much vitamin A can lead to liver damage, bone pain and skin and hair damage.

Iron:

Foods with high iron are red meats, poultry and seafood and spinach.

The benefits of iron include helping oxygen flow through red blood cells and crucial for preventing fatigue.

RISK OF HAVING TO MUCH IRON:

Joint pain and Heart problems.

2.4 Risk nutrient

kljel — 2025-09-15 09:47:52 UTC

Sodium is a vital nutrient for humans helping nerve and cell function and regulating blood and tissue water levels. However, excessive intake can lead to high blood pressure and other health issues.

Sodium rich foods include processed foods which cause problems but a small amount added to whole foods is not an issue.

3.1 Healthy Eating Pyramid

kljel — 2025-09-15 10:07:12 UTC

It is a visual model of the five food groups showing the foods that you can enjoy most at the base of the pyramid such as fruit and veggies. Moving up to those foods are to be eaten moderately such as: meats cheese dairy and grains. Finally, those we should eat less being oils and fats.

The pyramid provides an easy snapshot of the variety of foods we can enjoy everyday including drinking water not soda and eating lots of leafy green veggies.

A limitation of the model is that it does not provide specific serving sizes of the foods for each food group nor specific groups of people such as children, adults or sports people.