Transcript Introduction to Sport Nutrition - CCVI

Introduction to Nutrition
What are Nutrients
• Macro nutrients are nutrients you need a lot of.
These include:
–
–
–
–
Carbohydrates
Proteins
Fats
Some Minerals (ex calcium, salt, magnesium,
potassium etc)
– Water
• Micro nutrients such as vitamins you need some
of but not a lot
Carbohydrates
• Found in breads, cereals, rice, beans, potatos,
legumes and pastas
• 4 kcal/g
• Are broken down in your body into sugars
• Are the main source of energy for the body
• Your brain runs only on the energy from Carbs
• 50-70% of your daily calories should come
from carbohydrates
Proteins
• Found in meats, milk products, eggs,
vegetables, nuts and soy
• 4kcal/g
• Complete proteins (only from animal products
and soy) contain all 20 essential amino acids
• Amino acids are needed to cell growth and
repair
• 10-25% of your daily calories should come
from proteins (1-2g/kg body weight)
Fats
• Found in animal and fish products, nuts and
seed, avacado and dairy products
• 9 kcal/g
• Needed for nerve and muscle function
• Unsaturated come from non animal sources
and will not increase cholesterol (saturated
fats come from animal sources and can)
• 10-25% of your daily calories should come
from fats
How to read a nutrition label
Typically % Daily Value are based on a 2000kcal diet
Is this a “balanced” food
The numbers
• Carbs
– 23g = 93kcal = 54%
• Proteins
– 8g = 32kcal = 19%
• Fats
– 5g = 45kcal = 26%
• Chocolate Milk
So what are these other things...?
• Fibre
– A type of carbohydrate that “cleans you out”
• Sugars
– A type of carbohydrate the is used very quickly by the body
(opposite of a complex carbohydrate)
• Sodium
– A mineral that is needed for proper cell function (approx
1500mg/day)
• Calcium
– A mineral that is needed for bone and tissue formation (approx
1300mg/day)
• Vitamins and other minerals
– Vary depending on which one it is
So what should be in my diet?
• Calories
– Males – 2500+ depending on activity levels
– Females – 2000+ depending on activity levels
– How do I know if I am getting enough?
• Safe ways to eat healthy are
– Eat small meals
– Don’t overdo any one type of food
– Eat colourfully
– Drink lots of water
Why Eat Colourfully
• Green – Lower blood pressure and
cholesterol, have Ca and vitamin C
• Blue/Purple – Anticarninogens (cancer
fighting)
• White – Improve immune system
• Yellow/Orange – Mg and Ca for bone and cell
function
• Red – decrease prostate cancer, cholesterol,
blood pressure and help arthritis
Project next week
• Keep a food log for 2 weekdays and 1 weekend
day
• I’m not your parent so don’t cheat on it, I don’t
care what you eat/drink just write it all down
• Be careful about portion sizes
– Most people under estimate the size of what they are
eating
– 4oz (1/4 pound – 225g) of meat is a deck of cards
– 1cup (250mL) is the size of your fist (for most girls)
Homework
• Make me a ppt slide of a super food
• A super food is a food that is very highly
nutrient dense
• Make it tonight and send it to me on email to
make a presentation