nutrition children, adolescents and sports people
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NutritionNutritionChildren, Children, Adolescents and Adolescents and Sports PeopleSports People
Session OutlineSession Outline Importance of Healthy EatingImportance of Healthy Eating Nutrition for Children and Young Nutrition for Children and Young
PeoplePeople Activity – how do you measure up?Activity – how do you measure up? Nutrition for Sports PeopleNutrition for Sports People Activity – food comparisonActivity – food comparison
Why is Healthy Eating Why is Healthy Eating important for Children important for Children
and Teenagers?and Teenagers?
Everything you experience now will influence the rest Everything you experience now will influence the rest of your lifeof your life
Lots of things are happening to you……Lots of things are happening to you……Body Body Growth, Sexual maturity, Body shape Growth, Sexual maturity, Body shapeIdeas,Ideas,Feelings about you,Feelings about you,Friendships,Friendships,Family relationships,Family relationships,Future plans??????Future plans??????
The food you eat now will have a strong influence on your health both NOW and in the FUTURE!
Short termShort termImproves:Improves: EnergyEnergy FitnessFitness LooksLooks Well beingWell being Immunity Immunity ConcentrationConcentration Wt ControlWt Control
Long termLong termReduce risk of Reduce risk of
developing;developing; Anorexia NervosaAnorexia Nervosa Bulimia NervosaBulimia Nervosa Dental CariesDental Caries Lifestyle related health Lifestyle related health
problems as problems as Adults:Adults: ObesityObesity
OsteoporosisOsteoporosis Cardiovascular Cardiovascular
Disease Disease Type II Type II
DiabetesDiabetes Some CancersSome Cancers
Basis of a Healthy DietBasis of a Healthy Diet
BALANCE + MODERATION + BALANCE + MODERATION + VARIETYVARIETY
ANDAND
ENERGY IN = ENERGY OUT ENERGY IN = ENERGY OUT
Dietary GuidelinesDietary Guidelines“Enjoy a wide variety of “Enjoy a wide variety of
nutritious foods”nutritious foods” Cereals Cereals FruitFruit Vegetables, legumesVegetables, legumes Lean meat, fish, poultry & Lean meat, fish, poultry &
alternativesalternatives Milk, yoghurt, cheeseMilk, yoghurt, cheese ExtrasExtras
Difference Between Children Difference Between Children and Adolescentsand Adolescents
Estimated energy requirements are:Estimated energy requirements are:
Children 4-7yrs = 6400 – 8300kJChildren 4-7yrs = 6400 – 8300kJ
Children 8-11yrs = 7700 – 9800kJChildren 8-11yrs = 7700 – 9800kJ
Adolescents 12 – 18yrs = 8100 – 13500kJAdolescents 12 – 18yrs = 8100 – 13500kJ
Children 4-7Children 4-7Breads, cereals, rice, Breads, cereals, rice, pasta and noodlespasta and noodles
3-7 serves3-7 serves
Vegetables and Vegetables and legumeslegumes
2-4 serves2-4 serves
FruitFruit 1-2 serves1-2 servesMilk, yoghurt, cheeseMilk, yoghurt, cheese 2-3 serves2-3 servesMeat, fish, poultry, Meat, fish, poultry, eggs, nuts and eggs, nuts and legumeslegumes
0.5-1 serves0.5-1 serves
ExtrasExtras 1-2 serves1-2 serves
Children 8-11Children 8-11Breads, cereals, rice, Breads, cereals, rice, pasta and noodlespasta and noodles
4-9 serves4-9 serves
Vegetables and Vegetables and legumeslegumes
3-5 serves3-5 serves
FruitFruit 1-2 serves1-2 servesMilk, yoghurt, cheeseMilk, yoghurt, cheese 2-3 serves2-3 servesMeat, fish, poultry, Meat, fish, poultry, eggs, nuts and eggs, nuts and legumeslegumes
1-1.5 serves1-1.5 serves
ExtrasExtras 1-2 serves1-2 serves
Adolescents 12-18 Adolescents 12-18 Breads, cereals, rice, Breads, cereals, rice, pasta and noodlespasta and noodles
4-11 serves4-11 serves
Vegetables and Vegetables and legumeslegumes
4-9 serves4-9 serves
FruitFruit 3-4 serves3-4 servesMilk, yoghurt, cheeseMilk, yoghurt, cheese 3-5 serves3-5 servesMeat, fish, poultry, Meat, fish, poultry, eggs, nuts and eggs, nuts and legumeslegumes
1-2 serves1-2 serves
ExtrasExtras 1-3 serves1-3 serves
ImportantImportant By eating a wide variety of food, By eating a wide variety of food,
you are more likely to consume all you are more likely to consume all the nutrients you need.the nutrients you need.
NO SINGLE FOOD can provide NO SINGLE FOOD can provide you with all the nutrients you with all the nutrients
necessary for good health!!necessary for good health!!
Important NutrientsImportant NutrientsCarbohydratesCarbohydrates
Main energy source can be sugars or Main energy source can be sugars or starches. starches.
Best Sources:Best Sources: Wholegrain Breads & Cereals, fruit, legumesWholegrain Breads & Cereals, fruit, legumes
Others:Others: Jam, sugar, honey, s’drink, lollies, cakes, Jam, sugar, honey, s’drink, lollies, cakes,
((Fat/Fat/sugar)sugar)
Important NutrientsImportant NutrientsProteinProtein
Growth, build & repair muscle & other body Growth, build & repair muscle & other body tissues.tissues.
Best Sources:Best Sources:Lean meat, eggs, dairy, legumes and nuts.Lean meat, eggs, dairy, legumes and nuts.
Important NutrientsImportant NutrientsFatFat
Important for absorption of some vitamins, & Important for absorption of some vitamins, & growth, energy. 3 types:growth, energy. 3 types:
Saturated (BAD)Saturated (BAD)Animal products such as meat, dairy, eggs, butter, Animal products such as meat, dairy, eggs, butter, coconut & palm oil.coconut & palm oil.
Poly & Mono-unsaturated (GOOD)Poly & Mono-unsaturated (GOOD)Seeds, fish, margarine and most vegetable oils, Seeds, fish, margarine and most vegetable oils, avocado, olives, nuts.avocado, olives, nuts.
Important NutrientsImportant NutrientsWaterWater
Helps excrete waste products. Helps excrete waste products. Minimum 2L per dayMinimum 2L per day. .
Best source:Best source: H2O H2O
OthersOthersSoft drinks, fruit juice, fresh fruit, cordial, Soft drinks, fruit juice, fresh fruit, cordial, sports drinks (cause dental caries). Avoid sports drinks (cause dental caries). Avoid caffeinated fluids and alcohol- dehydratingcaffeinated fluids and alcohol- dehydrating
Important NutrientsImportant NutrientsFibreFibre
Prevent constipation, prevent bowel cancer Prevent constipation, prevent bowel cancer and heart disease, assists with weight and heart disease, assists with weight control. control.
Sources:Sources:Plant foods - fruit, vegetables, wholegrain breads Plant foods - fruit, vegetables, wholegrain breads and cerealsand cereals
Important NutrientsImportant NutrientsVitaminsVitamins
Vital to life. Necessary to build bones, teeth, Vital to life. Necessary to build bones, teeth, and body tissues.and body tissues.
Best SourcesBest Sources - Eating a WIDE VARIETY of foods - Eating a WIDE VARIETY of foods from the 5 food groups.from the 5 food groups.
Important NutrientsImportant NutrientsMineralsMinerals
Vital to life. Especially important during Vital to life. Especially important during growth.growth.
Calcium - Calcium - Strong bones/teeth, muscle contraction, Strong bones/teeth, muscle contraction, nerve impulses, blood clotting. nerve impulses, blood clotting. Best sources:Best sources: Milk, Yoghurt, Cheese, Canned Fish (with Milk, Yoghurt, Cheese, Canned Fish (with bones).bones).Others:Others: some green vegies, soy beans & legumes. some green vegies, soy beans & legumes.
Iron - Iron - Healthy Blood to transport oxygen to your organs, Healthy Blood to transport oxygen to your organs, cells, tissues so they can use energy you get from food. cells, tissues so they can use energy you get from food. Best source:Best source: Animal products, especially lean red meat. Animal products, especially lean red meat.Others:Others: Other meats, green leafy vegies, w’grain and Other meats, green leafy vegies, w’grain and fortified B & C.fortified B & C.
Look at what you Look at what you ate during the ate during the
weekweekUse the handouts to work out how Use the handouts to work out how your eating pattern compares to your eating pattern compares to the AGHE.the AGHE.
Are there any groups where you Are there any groups where you are;are; over the recommended?over the recommended? under the recommended?under the recommended?
What about Sports PeopleWhat about Sports PeopleA basic training diet should:A basic training diet should: Provide energy and nutrients to meet Provide energy and nutrients to meet
demands of trainingdemands of training Include a wide variety of foodsInclude a wide variety of foods Enable the athlete to achieve optimal body Enable the athlete to achieve optimal body
weight and fat levels for performanceweight and fat levels for performance Promote a quick and full recovery after Promote a quick and full recovery after
exerciseexercise Provide adequate fluids to ensure maximum Provide adequate fluids to ensure maximum
hydration before, during and after exercisehydration before, during and after exercise Consider the short and long term health of Consider the short and long term health of
the individualthe individual
What about Sports PeopleWhat about Sports People Depends on type of sportDepends on type of sport Still need to have a balanced healthy Still need to have a balanced healthy
diet to get vitamins and minerals diet to get vitamins and minerals (can’t pig out on extras)(can’t pig out on extras)
Is very similar to that of the general Is very similar to that of the general public – just require more serves and public – just require more serves and better planning.better planning.
What about Sports PeopleWhat about Sports PeopleCarbohydratesCarbohydrates Serves as an energy fuel for the Serves as an energy fuel for the
body, stored in liver and muscle body, stored in liver and muscle tissue as glycogentissue as glycogen
Is the most readily available fuel for Is the most readily available fuel for exerciseexercise
A high carbohydrate diet and regular A high carbohydrate diet and regular training promotes high glycogen training promotes high glycogen stores and spares proteinstores and spares protein
What about Sports PeopleWhat about Sports People Depending on type of activity and training Depending on type of activity and training
regime amount can vary from:regime amount can vary from:– 5-7g/kg, <1hr mod intensity5-7g/kg, <1hr mod intensity– 7-10g/kg, 1-3 hours mod-high intensity7-10g/kg, 1-3 hours mod-high intensity– 10-12g/kg, 5-6 hours mod-high intensity10-12g/kg, 5-6 hours mod-high intensity
AGHE provides ~ 500g CHO at max AGHE provides ~ 500g CHO at max servings. Therefore, people training at servings. Therefore, people training at high level will need extra CHO foods.high level will need extra CHO foods.
Best Sources?Best Sources?
What about Sports PeopleWhat about Sports PeopleProteinProtein Is important for muscular repair and Is important for muscular repair and
growthgrowth 1.2 – 1.6g/kg (~0.75g/kg average 1.2 – 1.6g/kg (~0.75g/kg average
person)person)However, AGHE provides enough However, AGHE provides enough protein to meet requirementsprotein to meet requirements
NB. Eating extra protein above NB. Eating extra protein above requirements DOES NOT mean you will requirements DOES NOT mean you will build more muscles!build more muscles!
Best Sources?Best Sources?
What about Sports PeopleWhat about Sports PeopleWaterWater ++, especially endurance++, especially endurance Consume before, during and afterConsume before, during and after
Vitamins and MineralsVitamins and Minerals Vitamin and minerals are required in many Vitamin and minerals are required in many
body functions and processesbody functions and processes A balanced diet usually ensures athletes A balanced diet usually ensures athletes
meet vitamin and mineral needs. meet vitamin and mineral needs. ? If athletes need ? If athletes need moremore than non-athletes than non-athletes
Food ComparisonFood ComparisonGroup 1: Sedentary teenagerGroup 1: Sedentary teenagerGroup 2: Teenage SportspersonGroup 2: Teenage Sportsperson
Lay out foods on butchers paper Lay out foods on butchers paper according to requirementsaccording to requirements
Think about serve sizes (use booklet Think about serve sizes (use booklet to help)to help)
What’s the difference?What’s the difference?
Some Good Websites for Some Good Websites for Sports NutritionSports Nutrition
Australian Institute of SportAustralian Institute of Sportwww.ais.org/nutritionwww.ais.org/nutrition
Sports Dietitians AssociationSports Dietitians Associationwww.sportsdietitians.com.auwww.sportsdietitians.com.au
QUESTIONS?QUESTIONS?
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