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FACT SHEET #2

Return to healthy living

Healthy Diet

Need to know!

A healthy diet is a balanced diet! It provides enough energy for your body to function as well as for any lifestyle activities you undertake. Foods from all the major food groups should be eaten as this will ensure that you provide your body with all the essential nutrients it needs. The table below shows where you can get your vital nutrients from.

Nutrient Function Resistance
Carbohydrate Main source of energy for working muscles Bread, pasta, rice, cereals, potatoes, sugar, jam, fruit, sweets
Protein Used to replace/repair cells and build new tissue i.e. muscles Fish, meat, poultry, tofu, quorn, dairy products, pulses, nuts, beans
Fat Source of vitamins A,D,E & K, concentrated source of energy, protection and insulation Oil, butter, margarine, cheese, cream, pastry products, fried foods
Vitamins & Minerals Many essential functions including energy production & structural roles Fruit, fruit juices, vegetables, milk, meats - almost all foods!
Fibre Intestinal health, aids digestion, helps regulate cholesterol Wholegrain products, oats, fruit, vegetables, pulses
Fluid (not strictly a nutrient) Temperature regulation, functioning of all living cells, joint and eye lubrication, waste removal Water, fruit juice, milk, fruit and vegetables, sports drinks

Nice to know!

A good diet for active people should be composed of 55-65% carbohydrates, less than 20% fat and 10-20% protein. Ideally, less than 5% of your calories should come from alcohol! However, being healthy is not all about 'living like a monk' - you need to include the foods you love in your diet and should never consider cutting out a complete food group! The age-old message of 'everything in moderation' still applies! The average woman will need to consume 2,000 kcal/day in order to maintain their weight whereas the average man will need 2,500 kcal/day. These values will obviously change during periods of weight loss or gain.

Fun facts

  1. Average UK adults consume 78kg of potatoes. 26kg of sugar, 500 apples, 150 loaves of bread and 200 eggs in a year!
  2. The average person in the UK needs 1-2 litres of water per day to maintain optimal body functioning.
  3. The average elite cyclist consumes around 6,200kcal per day - about 3 large Christmas dinners!
  4. The same cyclist competing in the Tour de France needs between 6,000 and 9,000 kcals per day!
  5. Margarine is one molecule away from being plastic