Transcript Oily fish - Learning Central

FOOD for EnergyOptimising
Human
Performance
Classes of Nutrients
Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals
 Water
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Types of Carbohydrates
(2 types)
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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
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Base you diet on whole foods
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Types of Protein
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Sources of Protein
Animal (complete)
meats, dairy
Vegetable (incomplete)
beans, nuts, legumes,
grains
Amino acids linked together
Types of Amino Acids
Nonessential (14) – can be made by body
Essential (8) – must be made by body
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Eat at least 2 portions of fish per week
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FISH OILS & health
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Habitual consumption of fish oils
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EPA intake is low in vegetarian/vegan diets.
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associated with reduced mortality from heart disease.
? Due to high levels of eicosapentaenoic acid (EPA), an omega-3
fatty acid, present in fish oils.
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.
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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
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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
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Click
for link to
hydrogenation
process
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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
PRO
Questions:
CHO
1. Why do the
guidelines
differ?
2. What is a
“healthy
diet”?
FAT
PRO (10-15%)
FAT (30%)
CHO (55-60%)
U.S.D.A.
PRO
CHO
FAT
PRO (10-35%)
FAT (20-35%)
CHO (45-65%)
Institute of
Medicine U.S
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Vitamins
Organic substances that regulate
numerous and diverse physiological
processes in the body
 Do not contain calories
 Two types

 Fat
soluble
 Water 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
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(Symptoms: shortness of breath, fatigue)
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Antioxidant All-Stars
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Broccoli
Canteloupe
Carrot
Kale
Mango
Pumpkin
Red Pepper
Spinach
Strawberries
Sweet potato
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Populations Who May Benefit
from Supplementation
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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
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Soluble - decreases blood cholesterol
 found in oat bran, fruits and veggies
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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
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High protein diets leach calcium from bones and
promote osteoporosis
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Caloric Content of Foods
Carbohydrates
Protein
Fats
Alcohol
4 cal/g
4 cal/g
9 cal/g
7 cal/g
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Omega 3 fatty acids
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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
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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.
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You can check which fish are oily and which aren't in the table: Next
slide:
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Oily/ fatty fish
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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
White / non-oily fish
 Coley
Whiting
Lemon sole
Skate
Halibut
Rock
salmon/Dogfish
Ayr
Catfish
Dover sole
Flounder
Flying fish
Hake
Hoki
John Dory
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Kalabasu
Ling
Monkfish
Parrot fish
Pollack
Pomfret
Red and grey mullet
Red fish
Red snapper
Rohu
Sea bass
Sea bream
Shark
Tilapia
Turbot
Tinned tuna
Marlin
Cod
Haddock
Plaice
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Promoting health- offsetting
metabolic disease
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http://www.bda.uk.com/weightwise.html#w
eight%20wise
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