FOOD for Energy-

Optimising

Human Performance

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Classes of Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water

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Types of Carbohydrates (2 types)

Simple pop, sweets, fruit individual glucose

or fructose molecules

Complex pasta, rice, breads,

potatoes Chains of glucose

molecules

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Getting the most out of your carbs

Base you diet on whole foods

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Types of Protein

Sources of Protein Animal (complete)

meats, dairy Vegetable (incomplete)

beans, nuts, legumes, grains

Types of Amino Acids Nonessential (14) – can be made by body Essential (8) – must be made by body

Amino acids linked together

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Eat at least 2 portions of fish per week

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FISH OILS & health Habitual consumption of fish oils

associated with reduced mortality from heart disease. ? Due to high levels of eicosapentaenoic acid (EPA), an omega-3

fatty acid, present in fish oils.

EPA intake is low in vegetarian/vegan diets. plant foods contain alpha-linolenic acid (ALA) which can be

converted in the body to EPA.

Research has shown that increasing ALA intake can lead to similar cardiovascular benefits as seen with increased EPA intake. These include reduced platelet aggregation and so a reduced risk of

thrombosis (Renaud, 1986).

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Protein Requirements RDA average = 1.6 - 1.8 g/kg/day RDA athlete = 1.2-1.6 g/kg/day

High levels of protein intake –above

2 g/kg/day can be harmful to the body

Why?

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Types of Fats Saturated

Animal sources Solid at room temperature

Unsaturated (poly- or mono-) Vegetable sources Liquid at room temperature

Click for link to hydrogenationprocess

H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H

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Use fats sparingly

Foods high in saturated fat

meat pies, sausages, meat with visible white fat

hard cheese

butter and lard

pastry

cakes and biscuits

cream, soured cream and crème fraîche

coconut oil, coconut cream or palm oil

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Recommendations for Fat Consumption Dietary Fat Recommendations

Less than 30% of calories in diet from fat Less than 1/3 of dietary fat should be saturated

Ways to Decrease Intake of Fat Minimize "fast" foods Minimize processed foods Use better cuts of meats Use low fat alternatives Decrease use of condiments Eat lower fat snacks

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Compare Dietary Recommendations

CHOCHO (55-60%)FATFAT (30%)

PROPRO (10-15%)

U.S.D.A.

CHOCHO (45-65%)FATFAT (20-35%)

PROPRO (10-35%) Institute of

Medicine U.S

Questions:1. Why do theguidelines differ?

2. What is a “healthy diet”?

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Vitamins

Organic substances that regulate numerous and diverse physiological processes in the body

Do not contain calories Two types

Fat solubleWater soluble

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Minerals

Inorganic elements found in food that are essential to life processes

About 25 are essential Classified as major or trace minerals RDA’s have only been

determined for 7 minerals

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Iron Important component of hemoglobin Iron deficiency is known as anemia

(Symptoms: shortness of breath, fatigue)

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Antioxidant All-Stars

Broccoli Canteloupe Carrot Kale Mango Pumpkin Red Pepper Spinach Strawberries Sweet potato

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Populations Who May Benefit from Supplementation Pregnant/lactating women Alcoholics Elderly Women with severe menstrual losses Individuals on VLCD’s Strict vegetarians Individuals taking medications or with diseases

which inhibit nutrient absorption

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Functions of Water (8 to 10/day)

Comprises about 60% of body weight Chief component of blood plasma Aids in temperature regulation Lubricates joints Shock absorber in eyes, spinal cord, and

amniotic sac (during pregnancy) Active participant in many chemical

reactions

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Does the Healthy Eating Pyramid more effectively capture the elements of a healthy diet?

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Fibre Soluble - decreases blood cholesterol

found in oat bran, fruits and veggies

Insoluble - reduces risk of colon cancer found in wheat bran and grains

* 25-40g/day is recommended. Are you getting enough?

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Calcium Important for preventing osteoporosis RDA = 800-1000 mg/day Found in dairy products and vegetables

High protein diets leach calcium from bones and promote osteoporosis

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Caloric Content of Foods

Carbohydrates 4 cal/g

Protein 4 cal/g

Fats 9 cal/g

Alcohol 7 cal/g

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Omega 3 fatty acids

Oily fish is the best source of omega 3 fatty acids. These fatty acids have been shown to help protect against coronary heart disease.

Some omega 3 fatty acids are found in certain vegetable oils, such as linseed, flaxseed, walnut and rapeseed, but these aren't the same type of fatty acids as those found in fish.

Recent evidence suggests that the type of fatty acids found in vegetable sources may not have the same benefits as those in fish.

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Oily fish

Oily fish such as sardines, herring, mackerel, trout and salmon are all rich sources of omega 3 fatty acids, which help prevent heart disease.

These fatty acids are also important for women who are pregnant or breastfeeding because they help a baby’s nervous system to develop (see Pregnancy, children and babies).

Oily fish is also a good source of vitamins A and D.

You can check which fish are oily and which aren't in the table: Next slide:

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Oily / fatty fish White / non-oily fish

Salmon Trout Mackerel Herring Sardines Pilchards Kipper Eel Whitebait Tuna (fresh only)Anchovies Swordfish Bloater Cacha Carp Hilsa Jack fish Katla Orange roughy Pangas Sprats

KalabasuLingMonkfishParrot fishPollackPomfretRed and grey mulletRed fishRed snapperRohuSea bassSea breamSharkTilapiaTurbotTinned tunaMarlinCodHaddockPlaice

ColeyWhitingLemon soleSkateHalibutRock

salmon/DogfishAyrCatfishDover soleFlounderFlying fishHakeHokiJohn Dory

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Promoting health- offsetting metabolic disease

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http://www.bda.uk.com/weightwise.html#weight%20wise