An unbalanced diet can lead to weight gain if calories from food are not burned off through physical activity. To have a healthy diet for physical activity, one should follow a food pyramid with plenty of carbohydrates from foods like fruits, vegetables, grains and legumes. Protein intake should be 1-2 grams per kilogram of body weight, obtained from foods such as fish, eggs, meat and legumes. Fats are important for vitamin absorption but should be consumed in moderation as too much can lead to weight gain and health issues. Maintaining a balanced diet with foods from all food groups supports health and physical performance.

1. ROLE OF NUTRITION IN HEALTH AND
PHYSICAL ACTIVITIES
Types of foods that provide healthy sources of energy
for the physically active

2. KILOJOULES
 KJ, is a measure of how much energy food
provides in your body.
 The food label will tell you how many kilojoules
are in one serving.
 The more physical exercise you get, the more
kilojoules you will need.

3. You need to eat
according to a FOOD
PYRAMID in order to
have a healthy
balanced diet.

4. A food pyramid indicates
the ratios of the foods that
you should eat.
A healthy diet consists of:
Carbohydrates
 plenty of fruit and vegetables
Some protein and diary
Few sugars and fats

6. WHAT HAPPENS IF YOUR DIET IS
UNBALANCED?

7. CARBOHYDRATES
 Are an important energy source, especially if you
are physically active.
 The best sources of carbs are:

8.  If you eat too much of anything and do not burn it
off through physical activity, you will gain weight.
 Eat carbohydrates immediately after training, as
they will increase your muscle glycogen and
improve your recovery time.

9.  Fibre helps keep your digestive system healthy, has
no kilojoules and can help you feel full.
 Choose foods that have at least three grams of
fibre per serving like:

11. PROTEIN

12.  If you are physically very active, consume about 1
gram for each kilogram of your body weight (1g/kg),
and up to a maximum of 2 grams for each kilogram
(2g/kg) during intense strength training.
 Protein-rich foods include:

14.  Fats are found in oil, butter and margarine and in
many protein-rich foods such as meat, fish and
nuts.
 If you eat too much fat, you can become overweight
or obese, which leads to health problems.
 However, NEVER CUT OUT ALL FATS! Your body
needs some fats everyday to help your body spread
and store vitamins.
 NEVER CUT OUT ALL FATS!