Nutrition+Tiffany

** INTRODUCTION~ **
The five main food groups are:
 * Nutrition is an essential part of everybodies diet. On this page, I will**
 * look at t **** he five main food groups that make up a nutritional and a healthy **
 * diet. To enjoy and live a healthy life, you should combine a healthy and **
 * nutritional diet, with a productive excersize program. **
 * 1) ====Grains====
 * 2) ====Fruit and Vegetables====
 * 3) ====Dairy====
 * 4) ====Meat and Protein====
 * 5) ====Fats, Oils and Sweets====

GRAINS~
Grains are the first of the food groups, and are at the base of the food pyramid. They are at the base of the food pyramid because we should eat them most often, between six and eleven servings a day. The grains food group is made up of grains, cerials, breads, rice and pasta. Whole grains are healthier than processed or refined grains, they posess more nutrition and are more natural. The benefits of eating grains are, that they contain carbohydrate and they give us our energy.

FRUITS AND VEGETABLES~ Fruits and vegetables form the second largest layer of the food pyramid, this means that our daily intake of them needs to be the secong largest out of all of the food groups, (following grains). To have a healthy diet we need to consumebetween three to five servings of fruits and vegetables per day. The benefit of eating fruits and vegetables is that they give us fibre and many different vitamins and minerals.

DAIRY MEAT AND PROTEIN~ Dairy, we should have between two and four servings of dairy per day. The benefit of eating dairy is is that dairy contains calcium which makes ourbones strong. We sould eat between two to three servings of meat and protein per day. The benefit of eating protein and meats is that they contain protein, iron and zinc; which are very important if we are to stay healthy. Nuts, eggs, dry beans, meats, milk cheese and other foods are part of this food group.

FATS, OILS AND SWEETS~ Fats, oils and sweets are of very little nutritional use. We should limited our intake of these foods as much as possible, as they are not beneficial.


 * They are the main food groups, to mantain a healthy diet we should follow the proscribed consumption amount. It is very important that we do maintain a good diet so we can lead healthy lives! **

** TASK 2~ ** ** AN ATHELETES DIET~ ** Gymnastics: Gymnastics is a high energy sport, the rountines they perform are short bursts of power and strength. This is why they have a high power to body weight ratio. Female gymnists are small and lean and have a low body fat rate. They have to eat foods that are nutrient rich and low in fat, high fat foods (like chocolate) and nutrient free carbohydrate foods and drinks (like soft drink) are not reccomended for professional female gymnists. Male gymnists are lean an very heavily muscled, they consume diets that are very high in energy, more so than female gymnists, this is to keep up their muscle mass up to scratch. These proffesional gymnists train for 20-30+ hours a week. The gymnists have a comparitavly low fluids loss rate, to that of other proffesional athletes, they still stop regularly during training to take in fluid.

The ideal diet for an elite gymnist of any gender is a small snack like meal, (which can be managed between training sessions), that is low in fat, but high in energy. The amount of calories an elite gymnast should consume per day depends upon their blood type and routine and training type. Coaches of these atheletes reccomend that: Gymnists should also take many breaks for a drink during their training session.
 * 60%of calories should come from carbohydrate
 * 15% of calories should come from meat and fish
 * 25% of calories coming from fatty foods, and these are usually nuts or unsaturated fats; like in olive oil
 * calorie levels may range from 1500-2500 daily

BREAKFAST - Half grapefruit1oz/30g bran cereal2.5 fl oz/75ml natural yoghurt
==== LUNCH - 3oz/90g lean ham3oz/90g mixed bean salad (red/haricot/chick/butter)1tsp chopped parsley2oz/60g chopped onionsSalad of lettuce, 1 tomato, cucumber and celery2tsp vegetable oil1 medium slice melon ==== ==== DINNER - Vegetable soup using 1 stock cube, and 6oz/180gcelery, onion and carrot4oz/120g white fish cooked with 4floz/120g skimmedmilk, thickened with 1tsp cornflour and parsley4oz/120g green beans1tsp margarine1 baked apple ====

LUNCH - 4oz/120g cottage cheese2 crisp breadSalad of 1 tomato, celery, cucumber, grated carrotshredded cabbage, onion and red pepper2tsp low-fat spread/cheese1 banana
==== DINNER - 3oz/90g sautéed onion in 2tsp vegetable oil with3oz/90g liver and sauté for 7 minutes3oz/90g cooked brown rice4oz/120g spinach1 tomato4oz/120g mushrooms4oz/120g fresh fruit salad2.5oz/75ml natural yoghurt ====

LUNCH - 3oz/90g jacket potato filled with3oz/90g shrimpsChopped parsley2tsp low calorie salad creamSalad of lettuce, celery, cucumber, pepper, onion1 pear
==== DINNER - 4oz/120g cooked turkey without skin3oz/90g cooked pasta mixed with2oz/60g cooked peas2oz/60g cooked celery1tbsp chopped chives or spring onion1tsp vegetable oil4oz/120g spinach5oz/120 blackcurrants2.5fl oz/75ml natural yoghurt ====

If you can't eat lunch at home, you can prepare meals beforehand and take them out with you.
==== TAKE OUT - 2oz/60g low-fat cheese2oz/60g brown bread rollMixed salad2tsp low-fat mayonnaise1 orangeTAKE OUT - 2oz/60g large bread roll and fill withMixed salad2tsp low-fat salad creamOther product (shrimp, ham or egg) ====