Chapter 2 nutrition

Workout 2.1

1. Write down everything you ate for breakfast in the last seven days. Indi Friday- Weetabix with banana and yoghurt Saturday – pancakes Sunday- nothing Monday- nothing AdrianaFriday – egg omelette Saturday- fruit salad Sunday- nothing Monday- up and go a) Both of us didn’t have breakfast for two days both of us has a high fibre diet and Adriana had good

source of protein in the morning from the omelette.b)

Eggs

Nutrition Facts

Serving Size

1 large (50.0 g)

Amount Per Serving

Calories

78

Calories from Fat

48

% Daily Value*

Total Fat

5.3g

8%

Saturated Fat

1.6g

8%

Polyunsaturated Fat

0.7g

Monounsaturated Fat

2.0g

Cholesterol

186mg

62%

Sodium

62mg

3%

Total Carbohydrates

0.6g

0%

Sugars

0.6g

Protein

6.3g

Vitamin A 0% • Vitamin C 0%

Calcium 0% • Iron 17%

* Based on a 2000 calorie diet

c) See more extended nutritional detailsd)

Water 37.31 g

Energy 78 kcal

Energy 324 kj

Protein 6.29 g

Total lipid (fat) 5.31 g

Ash 0.54 g

Carbohydrate, by difference 0.56 g

Fiber, total dietary ~ g

Sugars, total 0.56 g

Calcium, Ca 25 mg

Iron, Fe 0.6 mg

Magnesium, Mg 5 mg

Phosphorus, P 86 mg

Potassium, K 63 mg

Sodium, Na 62 mg

Zinc, Zn 0.53 mg

Copper, Cu 0.007 mg

Manganese, Mn 0.013 mg

Selenium, Se 15.4 mcg

Fluoride, F 2.4 mcg

Vitamin C, total ascorbic acid ~ mg

Thiamin 0.033 mg

Riboflavin 0.257 mg

Niacin 0.032 mg

Pantothenic acid 0.699 mg

Vitamin B-6 0.061 mg

Folate, total 22 mcg

Folic acid ~ mcg

Folate, food 22 mcg

Folate, DFE22 mcg_DFE

Choline, total 112.7 mg

Betaine 0.3 mg

Vitamin B-12 0.56 mcg

Vitamin B-12, added ~ mcg

Vitamin A, IU 293 IU

Vitamin A, RAE85 mcg_RAE

Retinol 84 mcg

Vitamin E (alpha-tocopherol) 0.52 mg

Vitamin E, added ~ mg

Vitamin K (phylloquinone) 0.2 mcg

Fatty acids, total saturated 1.634 g

4:0 ~ g

6:0 ~ g

8:0 0.002 g

10:0 0.002 g

12:0 0.002 g

14:0 0.018 g

16:0 1.175 g

18:0 0.414 g

Fatty acids, total monounsaturated

2.039 g

16:1 undifferentiated 0.155 g

18:1 undifferentiated 1.863 g

20:1 0.015 g

22:1 undifferentiated 0.002 g

Fatty acids, total polyunsaturated

0.707 g

18:2 undifferentiated 0.594 g

18:3 undifferentiated 0.018 g

18:4 ~ g

20:4 undifferentiated 0.075 g

20:5 n-3 0.003 g

22:5 n-3 ~ g

22:6 n-3 0.019 g

Cholesterol 186 mg

Tryptophan 0.077 g

Threonine 0.302 g

Isoleucine 0.343 g

Leucine 0.538 g

Lysine 0.452 g

Methionine 0.196 g

Cystine 0.146 g

Phenylalanine 0.334 g

Tyrosine 0.257 g

Valine 0.384 g

Arginine 0.378 g

Histidine 0.149 g

Alanine 0.35 g

Aspartic acid 0.632 g

Glutamic acid 0.822 g

Glycine 0.212 g

Proline 0.251 g

Serine 0.468 g

Alcohol, ethyl ~ g

Caffeine ~ mg

Theobromine ~ mg

Carotene, beta 6 mcg

Carotene, alpha ~ mcg

Cryptoxanthin, beta 5 mcg

Lycopene ~ mcg

Lutein + zeaxanthin 177 mcg

Fruit salad

Nutrition Facts

Calories 60 Sodium 6 mg

Total Fat 0 g Potassium 0 mg

Saturated 0 g Total Carbs 13 g

Polyunsaturated 0 g Dietary Fiber 1 g

Monounsaturated 0 g Sugars 9 g

Trans 0 g Protein 1 g

Cholesterol 0 mg

Vitamin A 2% Calcium 0%

Vitamin C 58% Iron 0%

Pancakes

Serving Size 1 pancake

Amount Per ServingCalories 159Calories from Fat 50

% Daily Value*Total Fat 5.9 g 9 % Saturated Fat 3.4 g 17 % Trans Fat 0 g Polyunsaturated Fat 0 g Monounsaturated Fat 0 gCholesterol 40 mg 14 %Sodium 470 mg 20 %Potassium 150 mg 4 %

Total Carbohydrate 22 g 7 % Dietary Fiber < 1 g 2 % Sugars 4 g Other Carbs 0 gProtein 4.5 g 9 %Vitamin A 6 %Vitamin C 1 %Calcium 7 %Iron 12 %Thiamin 20 %Niacin 14 %Vitamin B6 2 %Folic Acid 23 %Magnesium 4 %* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

C)

Fat 5.9 g 9 %, protein 4.5g 9% Carbs 22g 7%

Q2. Write down everything you ate or drank (yes even water) in the past 24 hours. Then write down all the physical activity you did in the past 24 hours, including walking up and down stairs. Answer the following:

Pizza

Slurpee from seven eleven

Sunkist

Water

Lemonade

a) Do you think your food and drink consumption was healthy for your level of physical activity? Took the dog for a 20 minute walk so not really

b) Did you have opportunities for physical activity that you chose not to take? For example, did you use an elevator rather than taking the stairs? Took the tram to footy training instead of walking to training.

c) How could you increase your random level of physical activity? I can get off the couch and take the dog for a walk or go kick the footy and go for a bike ride or go shoot hoops.

Q3. a)

Sustain – preservative 220 Sultana Bran- doesn’t hold any food additives Water crackers- antioxidants 307 and Raising agent 500 Canned tuna- modifited tapioca starch 1442 Canned tomateos- acidity regulator 330 Canned Baked beans- mazie thickener 1422

Basmati rice- Doesn’t hold any food additives Instant Coffee- Doesn’t hold any food additives Plain flour- Doesn’t hold any food additives Original Muesli- Emulsifier 471, Preservatives 223&220, Colour 129

b) Prepared by treating starch with acetic acid anhydride and adipinic acid anhydride. This results in a starch that is resistant against stirring and high temperatures. Thickener, vegetable gum to give improved 'mouth feel' in a wide range of foods such as relishes and pickles, fruit pies and fillings, baby food. No known adverse effects at low levels, further testing required. See 1400. Prepared by treating starch with propyleneoxide. The resulting starch is more stable against acid, alkaline and starch degrading enzymes. It also provides better colour and shine to products. Thickener, vegetable gum from potatoes, wheat, maize, rice, barley, or roots like cassava. No known adverse effects, further testing required. It may slow down the degradation of food in the intestine.

c) List at least two healthier food options to the packaged and processed item that you found.

Instead of eating sustain have porridge make from rolled oats

Instead of sultana bran have a piece of wholegrain toast with vegimite

Workout 2.2

1 a) Breakfast: Nothing

Lunch: burger and strawberry milk –protein-dairy and iron

Dinner: Toasted cheese and tomato sandwich –Carbs ,dairy and fibre

B) Nutri-grain has been stored in the cupboard for a week. Chicken and salad sandwich was made in the morning before school 1 day, hotdogs in freezer for 2 weeks and rolls every three days. Rolls were brought in the morning , meat brought daily and the strawberry milk brought weekly. Bread brought about the day before and the cheese brought weekly.

Q2.

Nutrient Mineral or Vitamin (state which) Functions e.g Calcium Mineral Strong bones and teeth Protein Growth and repair of cellsVitamin E Vitamin Protects cell membranes from

damageVitamin D Vitamin Helps the body absorb calcium,

needed for strong bonesMagnesium Mineral Strong bones & needed for muscle

contraction

Q3 what are the functions of the following substances?

A) Protein: A naturally occurring compound organised in a linear chain and folded in a globular formation. B) Fat: Fat consumption should generally contribute to approximately 30 per cent of daily kilojoule intake

with no more than approximately 10 per cent from saturated fats.C) Carbohydrate: Carbohydrate is part of a food and is the body’s preferred fuel source.D) Water: the five functions of water in our body are: Cell life, Chemical and metabolic reactions, Transport

of nutrients Body temperature regulation, Elimination of waste.E) Soy protein: soy protein is a protein is isolated form the soybean. It is made from soybean meal that has

been dehulled and defatted.

Q4 A) 4 water soluble vitamins

1. Thiamin- vitamin B12. Cobalamin-vitamin B12 3. Riboflavin- Vitamin B2 4. Niacin- Vitamin B3

1. Thiamin- Vitamin B1- sunflower seeds, dried herbs and spices, pork chops, pine nuts and fish. 2. Cobalamin-vitamin B12-oysters, liver, caviar, octopus and beef. 3. Riboflavin- Vitamin B2 – Almonds, Dry Roasted soybeans, Wheatbran, Sun-dried tomatoes and sesame

seeds. 4. Niacin- Vitamin B3- paprika, Peanuts, Veal, Chicken, Bacon

B) Water soluble vitamins cannot be stored in the body for long amount of water goes in getting excreted along with urine. So its, important to take water soluble vitamins every day in diet to prevent deficiency of those vitamins.

5) a) 4 Fat Soluble Vitamins

Retinal- Vitamin A: Lettuce, Dried apricots, carrots, Sweet Potatoes, Dark Leafy greens. Tocopherol- Vitamin E: Tropical Fruits, Nuts, Broccoli, wheat, Spinach, Kale and collard greens. Vitamin D-: Sockeye salmon, Tuna, Eggs, Sardines, catfish Vitamin K-: Spring onions, Brussels sprouts, cabbage, pickled cucumber, herbs

B) Water Soluble Vitamins are not stored in the body. These vitamins dissolve in water when they are ingested, then go into the body stream. Fat Soluble Vitamins are those that are normally stored in the body. When these vitamins are ingested they dissolve in fat.

6) Chocolate Package.

a) There is no positive aspect to a chocolate package. It is not health at all. It is very fattening with high sugar in it and no sort of fruits in it.

b) A healthier choice then a Chocolate bar would be a muesli bar that has fruit in it or one of the cereal bar.

c) No food Additives in a chocolate bar.

7 find three packaged food products in the supermarket that are often marketed as “healthy”.

Fruit drinks 1 , A) hidden fats: corn syrup it’s on labels but most people don’t know its high in sugar

B) High sugar levels there are a lot of sugar in fruit drinks people gets confused with these because it’s says fruit drink and no added sugar. When buying fruit drinks try to get fruit juice instead of fruit drink because fruit juices are mainly healthier.

C) Additives: aspartame is an artificial sweetener.

D) Misleading claims? For example, if the food claims to have fruit in it, is the fruit real or simply flavoured. They all use real fruit but it’s the matter of how much real fruit are used which it should tell you on the label.

E) any more healthy alternative

2 Muesli bar. A) Hidden facts: there high in fat sugar which most people don’t know about.

B) Additives, Tocopherols concentrate, mixed

C) Mainly real fruits

D) Any more healthy alternatives.

3 nutri grain a) hidden facts b) high sugar levels: there high in sugar

c) additives constarch Glycerin

C)no misleading claims.

D) no more healthy alternatives

Question 8) reaserch the effects different methods of cooking can have on three different foods.

Potatoes frying a potato can be very unhealthy way to cook foods because the potato absorbs the oil can makes the food very fatty and unhealthy.

Some people may think boiling potatoes is the healthiest option but it’s not when you boil potatoes you release the nutrients into the water. Steaming potatoes is the healthiest it’s where you cook the potato on top of a pot in a steamer while the water on top is boiling the water.

Chicken: fried chicken is really un healthy cause its soaks up the fat which makes it oily and fatty.

Steaming chicken is the best way to have your chicken it is nice as well as a healthier option

Broccoli steaming broccoli can be the healthiest way to have it.

Some people put broccoli in batter and fry it which can be unhealthy.

Broccoli can be boiled as well but whilst it boils it release the nutrients

9). Find recipes that you could use to modify the cooking method of traditionally unhealthy foods for example take away chips friend schnitzell chicken nuggets and greasy take away hamburgers?

Fish and chips you could bake the chips and grill the fish. Instead of having fried dim sims have steamed. Pizza from a shop there’s excess oil on pizza whereas at home the pizza isn’t as oily

Q10 1. Light on a package means low fat and will help you lose weight- Myth2. No carbs after five- Myth 3. Fast food salads are the “healthy option”- Myth 4. It is better to eat six small meals during the day instead of three larger meals-Myth 5. When trying to gain muscle, you should eat copious amounts of protein-Myth

Workout 2.3 Q1 Pain, diarrhoea, flatulence. They won’t be able to do much exercise because they will be in pain.

Q2

10 Diseases that can be caused by poor nutritional habits.

1. Anemia2. Beri-Beri3. Diabetes 4. Goiter5. Marasmus6. Night blindness7. Osteoporosis 8. Over weight9. Pellagra 10. Scurvy

3 links to obesity is.

1. Heart Disease2. Diabetes 3. Asthma

Obesity can contribute to these diseases because the more fatty food you eat and the less exercise you do will increase your chance of getting some sort of disease however if your obese it does not mean you will certainly get a disease but it definitely increases your chance.

Q3 Coeliac disease is a condition whereby the small intestine fails to digest and absorb food. The gluten in wheat and rye causes the digestive cells to atrophy (decrease in size). If they don’t have any food in there body they won’t have any energy to exercise.

Q4

Nutritional disorder Main signs and symptoms Potential or real Disorder Obesity They are eatting to much of the

wrong foods eg high in fat and they put on a lot of weight

Potential Disorder

Diabetes (type 2) They are overweight hqave high blood sugar high blood pressure and have heart disease.

Potential Disorder

Anorexia Under weight not eating any foods your can see there bones and they don’t have much muscle.

Potential Disorder

Bulimia Under weight not eating any foods your can see there bones and they don’t have much muscle.

Potential Disorder

Coeliac Gastrointestinal symptoms may be present, including a distended abdomen. However, many other people experience other consequences of this disease including night blindness, stunted growth, amenorrheoea (cessation of menstruation).

Real Disorder

Q5Obesity is taking over the world. The diet of the population is really bad but in many countries our diet is pretty bad. The causes can lead to heart disease, diabets, high blood pressure and many other health problems.

Q6

Eat plenty of the complex carbs eg rice, pasta and bread wholemeal is a better choice. Eat plenty of protein and reduce your saturated fat and sugar intake.

Q7

7. Suggestion Box.

Eat Healthy A lot more exercise Eat a lot more Greens Minimise Fatty Foods Drink plenty of water If you ever feel like hot chips

don’t dry them. Bake them Try not to eat too much skin

from chickenIf people do all that they will live a much happier life.

Workout 2.4

1 a) reduce body fat levels?

To reduce body fat levels you cut down on sugar and salts. Also saturated fats. Do plenty of cardiovascular training.

b) Increase lean body mass?

To increase lean body mass you can follow a couple of steps like:

Step 1: Strength train at least three times per week. Use fitness machines, free weights or resistance bands in your strength-training program.

Step2: Change your resistance-training program every four weeks to see continual gains. Increase weight lifted every two to four weeks. Change up sets and repetitions every four weeks.

Step 3: Perform at least 45 minutes of cardiovascular exercise three times per week. Use cardiovascular equipment that works the entire body, such as the elliptical, treadmill, rowing machine or cross-training machine.

2) The recommendations for a healthy level of daily fluid intake consumption for water is for men roughly 3liters (which is 13 cups of water) and for women its 2liters (which is 9 cups water).

When it comes to consumption alcohol you drink in moderation, alcohol can be part of a healthy diet and lifestyle, but drinking too much can be harmful. Current recommendations suggest women and men may safely include a maximum of two standard alcoholic drinks per day. Both men and women should also try to include two alcohol-free days per week.

3) some of the factors that affect you are: When exposed to extreme temperatures—very hot or very cold—your body uses more water to maintain its normal temperature.

During strenuous work or exercise your body loses water through perspiration or evaporation from your skin.

Fever, diarrhea and vomiting cause increased water loss.

High fibre diets require extra water to process the additional roughage and prevent constipation.

4 a) The difference between Low GI and High GI.

Low GI: Eating foods low on the GI not only keeps blood sugar levels steady, but it also protects your health. When glucose levels stay high, you run the risk of developing diabetes. One Australian study found that eating breakfasts which include sugary cereals or white bread over time appear to increase susceptibility to diabetes. There are indicators that it may also increase risk of heart disease and cancer as well. Fruits and vegetables make up a good portion of the low GI foods available, you will also benefit from the plentiful vitamins and minerals by eating the two.

High GI: Foods on the high end of the GI should be eaten sparingly as they rapidly increase blood sugar. These foods are good options when blood sugar is low or steadily dropping such as after a strenuous exercise program. High GI foods include white breads and rice, watermelon and some cereals.

b) When might consumption of High GI meal be a useful part of a diet plan?

High carbohydrate foods, even wholesome foods that are high in carbohydrates such as satisfying whole grain breads, delicious fruits, starchy vegetables, and legumes, can have an affect on blood glucose.

Carbohydrate-rich foods include:

Starches, which are found in foods such as o Grains (foods made from wheat, barley, rice, etc.) o Legumes, (split peas, lentils and dry beans such as pinto, kidney, black, etc.) o Starchy vegetables (potatoes, winter squash, yams, etc.)

Sugars, such as those naturally found in fruits and dairy products as well as packaged sweeteners, and sugars added in processing.

Fiber-the indigestible portion of carbohydrates. However, even though fiber is considered a carbohydrate, since it is not digested (except sometimes very late in the digestive process by bacteria in the large intestine), does not directly raise blood glucose levels.

After we eat carbohydrate-rich foods, our digestive process usually breaks them down, and eventually turns them into glucose, which can then enter our bloodstream. (Since most proteins and fats from food are not turned into glucose by this same process, they typically have much less of an immediate effect on our blood sugar).

The presence of glucose in the bloodstream usually triggers the production of insulin, a hormone that helps glucose get into cells where it can be used for energy. Once our immediate energy needs have been met, extra glucose still remaining in the bloodstream can be stored in our muscles and liver for later use. If our muscle and liver stores of glucose are full, but we still have extra glucose floating around in our blood, then insulin can help our body store this excess sugar as fat.

C) When might consumption of Low GI meal be a useful part of a diet plan?

A healthy eating plan that enables you to maintain a low to moderate Glycemic Index has great potential importance in treating and preventing chronic disease. In studies in which persons with type 2 diabetes were given a low GI diet, their risk predictors of heart disease such as total cholesterol and "bad" LDL cholesterol fell. In other short-term human studies, individuals with a high intake of high GI carbohydrates had more insulin resistance than those who ate diets based upon low GI carbohydrates.

Persons with diabetes, in particular, can reap significant benefits from a low to moderate GI way of eating. In persons with diabetes, an uncontrolled glucose level-which means blood glucose levels are often too high-can lead to severe health complications including heart disease, blindness, kidney failure and limb amputations. Fortunately, an individual with diabetes who controls his or her blood glucose levels most of the time has little risk of these complications.

People without diabetes will also find it helpful to choose a low to moderate GI way of eating since it can help them to:

more carefully regulate their blood glucose and avoid developing the health risk factors noted above reverse Syndrome X conditions maintain a healthy energy level and avoid feelings of low energy and fatigue

Have you ever noticed that you feel lethargic after eating foods that stimulate a large insulin response, such as donuts or candy? This often happens because too much insulin is produced in response to such foods, and this excess insulin causes blood sugar levels to drop below normal, resulting in low blood sugar (hypoglycemia) and fatigue.

When this happens, people who are unaware that the high sugar food they just ate is the reason for their sudden drop in energy reach for another sweet or high carbohydrate food, which starts the cycle all over again. When our blood sugar is bouncing from too high to too low repeatedly throughout the day, we certainly don't feel our best. On the other hand, when our food choices help us maintain consistent normal blood sugar levels, we feel great and have the energy we need to enjoy long, active days.

d) Some food product can lower the GI of a meal, making high GI meals convert to a moderate or low GI meals. Do some research to find out ways to lower the GI of an otherwise high GI foods such as potato.

Thanks to the low-carb craze and the rise in adult-onset diabetes, “glycemic index” is swiftly becoming a household phrase. The glycemic index of a food is the measurement of the effects of the carbohydrates in the food on blood glucose levels. But do you really know what it means?

Supposedly, foods that score high on the glycemic index should be avoided because they promote higher insulin levels. Increased insulin in the bloodstream, of course, makes your body stop burning fat as a fuel and store excess food-energy (calories) as fat. Common theory supposes that a low glycemic index makes a food good for you, and a high glycemic index makes a food unhealthy.

This causes many people to avoid eating fruits & many of the sweeter/starchier vegetables.

This is a mistake.

While it is true that increased insulin levels essentially make you fat and increase your risk of developing diabetes, the thing that promotes higher insulin levels is a high glycemic load, not a high glycemic index.

The glycemic load is calculated by multiplying the glycemic index of a food by the amount of carbs in a 10 gram portion of the food.

Q5 Vitamin C, Vitamin E, Zinc, Selenium and Vitamin A

Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.

Vitamin E:

Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds

Other super foods that are rich in antioxidants include:

Prunes Apples Raisins All berries Plums Red grapes Alfalfa sprouts Onions Eggplant Beans

Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products.

Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products

Vitamin A: Vitamin A can come from plant or animal sources. Plant sources include colorful fruits and vegetables. Animal sources include liver and whole milk. Vitamin A is also added to foods like cereals.

Vegetarians, young children, and alcoholics may need extra Vitamin A. You might also need more if you have certain conditions, such as liver diseases, cystic fibrosis, and Crohn's disease. Check with your health care provider to see if you need to take vitamin A supplements.

Q6

Selenium:

Selenium is a trace mineral. The body only needs it in small amounts. Selenium helps the body with:

Making special proteins, called antioxidant enzymes, which play a role in preventing cell damage. Helping your body protect you after a vaccination.

Some medical studies suggest that selenium may help with the following conditions, but more study is needed.

Prevent certain cancers Prevent cardiovascular disease Help protect the body from the poisonous affect s of heavy metals and other harmful substances

Calcium: Most of the calcium in your body is built up in your bones and teeth. The rest of it is found in the tissues and the blood. Calcium absorption requires vitamin D. Calcium plays a part in many vital roles in the body, including: conditions of nerve impulses , muscle contraction and relaxation, heart function, blood clotting and enzymes function.

Q7 Carbohydrates

Athletes benefit the most from the amount of carbohydrates stored in the body. In the early stages of moderate exercise, carbohydrates provide 40 to 50 percent of the energy requirement. Carbohydrates yield more energy per unit of oxygen consumed than fats. Because oxygen often is the limiting factor in long duration events, it is beneficial for the athlete to use the energy source requiring the least amount of oxygen per kilocalorie produced. As work intensity increases, carbohydrate utilization increases.

Complex carbohydrates come from foods such as spaghetti, potatoes, lasagna, cereals and other grain products. Simple carbohydrates are found in fruits, milk, honey and sugar. During digestion, the body breaks down carbohydrates to glucose and stores it in the muscles as glycogen.

Table 1: Sample menu of a high carbohydrate diet.

Food item CaloriesGrams

carbohydrateBreakfast8 ounces orange juice 120 281 cup oatmeal 132 231 medium banana 101 268 ounces low-fat milk 102 121 slice whole wheat toast 60 121 tablespoon jelly 57 15Lunch2-ounce slice ham 104 01 ounce Swiss cheese 105 12 slices whole wheat bread 120 251 leaf lettuce 1 01 slice tomato 3 18 ounces apple juice 116 308 ounces skim milk 85 122 cookies 96 14Dinner3 cups spaghetti 466 971 cup tomato saucewith mushrooms

895

191

2 tablespoons Parmesan cheese 45 04 slices French bread 406 781 slice angel food cake 161 361/4 cup sliced strawberries 13 31/2 cup ice cream 133 16Snack16 ounces grape juice 330 836 fig cookies 386 81TOTAL 3236 613

(75% of total calories)

Water

Water is an important nutrient for the athlete. Athletes should start any event hydrated and replace as much lost fluid as possible by drinking chilled liquids at frequent intervals during the event. Chilled fluids are absorbed faster and help lower body temperature. (See Table 2.)

Table 2: Recommendations for hydration.Day before Drink fluids frequentlyPre-event meal 2-3 cups water2 hours before 2-2 1/2 cups water1/2 hour before 2 cups waterEvery 10-15 minutes during the event 1/2 cup cool (45-55 degrees) waterAfter event 2 cups fluid for each pound lostNext day Drink fluids frequently (it may take 36 hours to rehydrate completely).

Fats

Fat also provides body fuel. For moderate exercise, about half of the total energy expenditure is derived from free fatty acid metabolism. If the event lasts more than an hour, the body may use mostly fats for energy. Using fat as fuel depends on the event's duration and the athlete's condition. Trained athletes use fat for energy more quickly than untrained athletes. Consumption of fat should not fall below 15 percent of total energy intake because it may limit performance. Athletes who are under pressures to achieve or maintain a low body weight are susceptible to using fat restriction and should be told that this will hinder their performance.

Fat may contribute as much as 75 percent of the energy demand during prolonged aerobic work in the endurance-trained athlete. There is evidence that the rate of fat metabolism may be accelerated by ingesting caffeine prior to and during endurance performance. However, insomnia, restlessness and ringing of the ears can occur with caffeine consumption. Furthermore, caffeine acts as a diuretic and athletes want to avoid the need to urinate during competition.

Protein

After carbohydrates and fats, protein provides energy for the body. Exercise may increase an athlete's need for protein, depending on the type and frequency of exercise. Extra protein consumed is stored as fat. In the fully grown athlete, it is training that builds muscle, not protein per se. The ADA reports that a protein intake of 10 to 12 percent of total calories is sufficient. Most authorities recommend that endurance athletes eat between 1.2-1.4 grams protein per kg of body weight per day; resistance and strength-trained athletes may need as much as 1.6-1.7 grams protein per kg of body weight. (A kilogram equals 2.2 pounds.)

Japanese researchers demonstrated that "sports anemia" may appear in the early stages of training with intakes of less than 1 gram/kg of body weight per day of high quality protein. To calculate your protein needs, divide your ideal weight by 2.2 pounds to obtain your weight in kilograms. Then multiply kilograms by the grams of protein recommended.

A varied diet will provide more than enough protein as caloric intake increases. Furthermore, Americans tend to eat more than the recommended amounts of protein. Excess protein can deprive the athlete of more efficient fuel and can lead to dehydration. High-protein diets increase the water requirement necessary to eliminate the

nitrogen through the urine. Also, an increase in metabolic rate can occur and, therefore, increased oxygen consumption. Protein supplements are unnecessary and not recommended.

Vitamins and Minerals

Increased caloric intake through a varied diet ensures a sufficient amount of vitamins and minerals for the athlete. There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve performance. Thiamin, riboflavin and niacin (B vitamins) are needed to produce energy from the fuel sources in the diet. However, plenty of these vitamins will be obtained from eating a variety of foods. Carbohydrate and protein foods are excellent sources of these vitamins. Furthermore, the B vitamins are water soluble and are not stored in the body, so toxicity if not an issue. Some female athletes may lack riboflavin, so ensuring adquate consumption of riboflavin-rich food is important, like milk. Milk products not only increase the riboflavin level but also provide protein and calcium. The body stores excess fat-soluble vitamins A, D, E and K. Excessive amounts of fat-soluble vitamins may have toxic effects.

Minerals play an important role in performance. Heavy exercise affects the body's supply of sodium, potassium, iron and calcium. Sweating during exercise increases the concentration of salt in the body. Consuming salt tablets after competition and workouts is not advised as this will remove water from your cells, causing weak muscles. Good sodium guidelines are to: 1) avoid excessive amounts of sodium in the diet and 2) beverages containing sodium after endurance events may be helpful.

Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition supplies necessary potassium.

Iron carries oxygen via blood to all cells in the body and is another important mineral for athletes. Female athletes and athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation and strenuous exercise. Female athletes who train heavily have a high incidence of amenorrhea, the absence of regular, monthly periods, and thus conserve iron stores. Iron supplements may be prescribed by a physician if laboratory tests indicate an iron deficiency. Excess iron can cause constipation. To avoid this problem, eat fruits, vegetables, whole grain breads and cereals..

Calcium is an important nutrient for everyone as it is important in bone health and muscle function. Female athletes should have an adequate supply of calcium to avoid calcium loss from bones. Calcium loss may lead to osteoporosis later in life. Choosing low-fat dairy products, provide the best source of calcium.

The Pre-Game Meal

A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most authorities recommend small pre-game meals that provide 500 to 1,000 calories.

The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables). They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours.

High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea. Don't consume any carbohydrates one and a half to two hours before an event. This may lead to premature exhaustion of glycogen stores in endurance events.

Avoid a meal high in fats. Fat takes longer to digest as does fiber- and lactose-containing meals.

Take in adequate fluids during this pre-game time. Avoid caffeine (cola, coffee, tea) as it may lead to dehydration by increasing urine production.

Don't ignore the psychological aspect of eating foods you enjoy and tolerate well before an event. However, choose wisely -- bake meat instead of frying it, for example.

Some athletes may prefer a liquid pre-game meal, especially if the event begins within two or three hours. A liquid meal will move out of the stomach by the time a meet or match begins. Remember to include water with this meal.

The Post-Game Meal

Regardless of age, gender or sport, the post-game.competition meal recommendations are the same. (See Table 3.) Following a training session or competition, a small meal eaten within thirty minutes is very beneficial. The meal should be mixed, meaning it contains carbohydrate, protein, and fat. Protein synthesis is greatest during the window of time immediately following a workout and carbohydrates will help replete diminished glycogen stores. However, consume food within the 30 minute window may be difficult for athletes—they often experience nausea or lack of hunger. Options to address this difficulty include:

Carbs you can drink that contain protein. There are several liquid smoothies and beverages on the market that provide high protein and carbohydrates for replenishment. One classic is chocolate milk.

If that is difficult, fruit, popsicles, oranges, bananas, bagels, melon, or apple slices all would be better than not consuming any food.

Many athletes turn to protein/amino-acid supplementation in the form of powders or pills post-workout. These are unnecessary and have been linked to dehydration, hypercalciuria, weight gain, and stress on the kidney and liver. Furthermore, any athletes consuming supplements in replacement of meals should consult with their doctor or a registered dietitian before continuing.

Maintain nutritional conditioning not only for athletic events, but all the time (See fact sheet 9.353, Dietary Guidelines for Americans). A pre-game meal or special diet for several days prior to competition cannot make up for an inadequate daily food intake in previous months or years.

Lifelong good nutrition habits must be emphasized. Combine good eating practices with a good training and conditioning program plus good genes, and a winning athlete can result!

Table 3: Two pre-event meal plans.

Pre-Event Meal Plan I, 2-3 hours prior(approximately 500 calories)

Lean meat or protein equivalent 2 ounces

Fruit 1 serving (1/2 cup)

Bread or easily digestible carbohydrate 2 servings

Pre-Event Meal Plan II, 3 1/2 - 4 hours prior(approximately 900 calories)

Cooked lean meat or protein equivalent 2 ounces

Fruit 1 serving (1/2 cup)

Pasta or baked potato 1 cup or 1 medium

Bread or carbohydrate substitute 2 servings

Low-fiber vegetable 1 serving (1/2 cup)

Fat spread 1 teaspoon

Dessert: Angel food cake or plain cookies 1 piece 2 cookies

Q8A) Lactose intolerance occurs in people who do not produce enough lactase, resulting in only partial breakdown of lactose in the small intestine. The undigested lactose then gets sent the intestinal tract without water being removed from the foecal matter.

B) abdominal pain, swelling, flatulence and diarrhoea.

C) There are different ways to live with lactose intolerance. What works for one person may not work for another. Because there is no cure for lactose intolerance, controlling your symptoms is mostly up to you. The following tips can help you prevent symptoms of lactose intolerance.

Limit the amount of milk and milk products in your diet. Most people can have about 10 g of lactose each day. This can be a glass of whole, low-fat, or fat-free milk, for example. All milk contains the same amount of lactose. Other milk products contain different amounts of lactose:

Approximate lactose and calcium in some foods1

Food Serving size Lactose (g) Calcium (mg)

Milk, fat-free 8 fl oz (240 mL) 12.5 300

Cheddar cheese 1 oz (30 g) 0.07 204

Cottage cheese, 2% milkfat

4 oz (113 g) 3 100

Cream cheese 1 oz (30 g) 0.9 28

Foods with less lactose, such as Swiss or cheddar cheese, may not cause problems. If you are not sure whether a milk product causes symptoms, try a small amount and wait to see how you feel before you eat or drink more.

Eat or drink milk and milk products along with other foods. For some people, combining a solid food (like cereal) with a dairy product (like milk) may reduce or eliminate symptoms.

Spread milk or milk products throughout the day. Many people who are lactose-intolerant find it helpful to eat small amounts of lactose-containing products throughout the day instead of larger amounts all at one time.

Eat or drink milk and milk products that have reduced lactose. In most grocery stores, you can buy milk with reduced lactose. Some people like buying this kind of milk and find that it helps control their symptoms. Others

find that it tastes too sweet or is too expensive. People who have diabetes may find that lactose-reduced milk raises their blood sugar levels higher than normal.

Q8 Breakfast- Cereal it would be musli or Sultana Bran

Morning snack Banna

Lunch- sandwich with egg and bacon

Afternoon snack- piece of fruit

Dinner- lamb chops and vegtables Carrots brollic beans and snow peas

Drinks 3 cups of tea one cup of coffee with sugar and water

Positve aspects overall a good diet getting the right amount of vegtables in his diet.

Negative aspects He needs more fruit in the diet and more water. Try and Cut out the sultana bran because its full of sugar.