Transcript Water soluble vitamins Cannot be stored in our bodies

Principles of exercise,
fitness and health
Unit 02
A/600/9017
Learning objectives for unit 02
At the end of this unit you will:
♦ understand the effects of exercise on the body
♦ understand the components of fitness
♦ understand how to apply the principles and variables of fitness to an
exercise programme
♦ understand the exercise contraindications and key safety guidelines
for special populations
♦ understand how to safely monitor exercise intensity
♦ understand the health benefits of physical activity
♦ understand the importance of healthy eating
Session aim & objectives
Aim
♦ to give an introduction to the key components for a healthy diet
By the end of the session you will be able to:
♦ identify the 5 main food groups essential for a healthy diet
♦ understand why each food group is important for good health
♦ explain how body mass index is calculated
♦ describe the national food model
This session will focus on Assessment Criteria
7.1 describe the national food model and
7.2 describe key healthy eating advice that underpins a healthy diet
Starter activity
Individually or in pairs try to list
your 10 commandments for
Healthy Eating
Healthy eating
♦ The key to a healthy balanced diet is
not to ban or omit any foods or food
groups but to balance what you eat by
consuming a variety of foods from each
food group in the right proportions for
good health
♦ Eat the right number of calories for how
active you are, so that you balance the
energy you consume with the energy
you use
♦ When we eat and drink, we put energy
(calories) into our bodies. Our bodies
then use up that energy, and the more
physical activity we do, the more energy
(calories) we use
Healthy eating – self assessment
♦ Are you a healthy eater?
How do you score on your
own eating habits?
♦ Take this on-line self
assessment to see how
well you score
♦ Answer the questions
honestly....
♦ Then try out the BUPA
nutrition quiz
What are nutrients?
♦ Food provides a range of different nutrients; some provide energy,
whilst others are essential to growth and maintenance of the body
♦ Macro nutrients provide us with the energy and building blocks for
growth and maintenance of a healthy body and should be eaten in
relatively large quantities
– Carbohydrates, protein and fat
♦ Micro nutrients are needed in smaller quantities but are essential to
keep us healthy
– Vitamins and minerals
♦ Fibre and water are also essential for health, but are not considered
to be nutrients
The 5 main food groups
Protein
♦ Protein provides the body with roughly 10
to 15% of its dietary energy, and is needed
for growth and repair
♦ Protein can be found in both animal and
vegetable products
♦ Protein from animal sources contains the
full range of essential amino acids needed
♦ Red meats are high in saturated fats and
cholesterol and should be eaten in
moderation
♦ Fish, poultry and eggs are good sources of
protein
♦ Nuts, seeds, beans and other pulses
provide the highest levels of vegetable
proteins
The 5 main food groups
Carbohydrates
♦ This food group is your body's main
source of energy and contains bread,
pasta, rice, potatoes, noodles, cereals
and other starchy carbohydrates
♦ Most carbohydrate rich food come from
grains – either refined or wholegrain
– Refined grains have had the outer
bran coating and inner germ removed
– Wholegrains contain all the bran which
is a valuable source of fibre
♦ Wholegrains should be eaten in
preference to refined carbohydrate rich
foods such as white rice, white bread,
pastries, biscuits and cakes
The 5 main food groups
Fat
♦ Fat is a concentrated source of energy; just 1g
provides nine calories - more than double the
calories in 1g of protein or carbohydrate
♦ There are 2 main categories of fats - saturated and
unsaturated
♦ Saturated fats are generally solid at room
temperature and comes from animal products
– Lard, butter, cheese
♦ Unsaturated fat is usually liquid at room temperature
and generally comes from vegetable sources
– sesame, sunflower, soya, olive and rapeseed oil, soft
margarine and in foods such as oily fish, including
mackerel, sardines, pilchards and salmon
♦ Unsaturated vegetable oils are generally a healthier
alternative to saturated fat
The 5 main food groups
Milk and dairy products
♦ The foods in this group are important sources of
protein, vitamins and minerals, and are particularly
rich in calcium, which is essential for healthy bones
and teeth
♦ Calcium also regulates muscle contraction (including
the heartbeat) and makes sure the blood is clotting
normally
♦ Milk is categorised by the amount of fat contained
– Whole or full-fat milk contains about 3.5% fat
– Semi-skimmed contains about 1.7% fat
– Skimmed milk contains 0.1 to 0.3% fat
♦ Milk made from soya, rice, oat and almond milk are
suitable calcium rich alternatives for people with
lactose intolerance.
The 5 main food groups
Fruit and vegetables
♦ Fruit and vegetables are low in energy and
packed with vitamins, minerals and fibre, so
they're a great source of nutrients and vital for
a healthy diet
♦ Fruit and vegetables should form the basis of
a healthy diet, with a minimum intake of 5
portions each day
♦ Population studies have shown that people
who eat a lot of fruit and vegetables may have
a lower risk of chronic disease, such as heart
disease and some cancers.
♦ Health benefits can be gained from fresh,
canned (in natural juice), frozen, cooked,
juiced or dried versions
♦ Potatoes don't count as they're a starchy food
Fibre
♦ Fibre is an important component of a healthy balanced diet. We get
fibre from plant-based foods, but it's not something the body can
absorb
♦ This means fibre is not a nutrient and contains no calories or vitamins
♦ Fibre helps your digestive system to process food and absorb
nutrients and prevent constipation
♦ Fibre can help to lower blood cholesterol.
♦ Fibre makes you feel fuller and so helps to control your appetite.
♦ There are 2 types of fibre: insoluble and soluble
– Insoluble fibre contains cellulose and is found in wholegrains, beans
and pulses
– Soluble fibre contains gum and pectin and is found in fruits an
vegetables especially apples, strawberries, pears and citrus fruits
Water
♦ Water makes up about 2/3 of the weight of a healthy
body.
♦ We need water for the body to function correctly, so that
our blood can carry nutrients around the body and get rid
of waste
♦ We lose water all the time, through evaporation when we
breathe, sweat and in our urine
♦ If the temperature rises or we do more activity, this
increases the amount of water we lose
♦ We should aim to drink up to 2 litres (6 – 8) glasses of
water a day
♦ Still water is the best choice, but other options are fruit
teas or herbal blends, decaffeinated coffee and water
flavoured with fresh fruit juice
Micro nutrients: vitamins &
minerals
Water soluble
vitamins
Fat soluble vitamins
Minerals
Cannot be stored in
our bodies an d are
readily excreted
Absorbed through the
gut with the help of fat.
Vitamins B1, B2, B3,
B6, B12, Folic acid
and Vitamin C
Vitamin A, Vitamin D,
Vitamin E and Vitamin
K
Minerals are necessary Calcium
for 3 main reasons:
Fluoride
Iodine
1. building strong
Iron
bones and teeth
Magnesium
2. controlling body
Phosphorus
fluids inside and
Potassium
outside cells
Sodium
3. turning the food you Selenium
eat into energy
Zinc
Group activity: Research task
You will be allocated into groups
Each group will be given one of the 5
food groups and 2 micro nutrients
You have to research your allocated
nutrients and present back your findings
Your presentation must cover:
1.
2.
3.
4.
5.
why that food group/micro-nutrient is important for good health
examples of good sources
guidance on how much should be eaten and any food to avoid
any areas of concern
particular guidance for a client training for the London Marathon
National healthy eating model
♦ The eatwell plate was developed by the Government’s Department of
Health to encourage all people to eat more healthily
♦ The eatwell plate is based on the 5 food groups:
1. Bread, rice, potatoes, pasta and other starchy foods
2. Fruit and vegetables
3. Milk and dairy foods
4. Meat, fish, eggs, beans and other non-dairy sources of protein
5. Foods and drinks high in fat and/or sugar
The eatwell plate
The eatwell plate - proportions
The eatwell plate
♦ Bread, rice, potatoes, pasta and other starchy foods
– Eat plenty, choose wholegrain varieties when you can
♦ Fruit and vegetables
– Eat plenty, at least 5 portions of a variety of fruit and vegetables a day.
♦ Milk and dairy foods
– Eat some, choose lower fat alternatives whenever possible or eat
higher fat versions infrequently or in smaller amounts
♦ Meat, fish, eggs, beans and other non-dairy sources of protein
– Eat some, choose lower fat alternatives whenever possible or eat
higher fat versions infrequently or in smaller amounts. Aim for at least
two portions of fish a week, including a portion of oily fish.
♦ Foods and drinks high in fat and/or sugar
– Eat just a small amount.
Body Mass Index (BMI)
♦ The Body Mass Index (or BMI) is
a way of seeing if your weight is
appropriate for your height
♦ The actual calculation is your
weight (in kilograms) divided by
your height (in metres) squared
♦ There are 5 categories
Recommended BMI Chart
Underweight
BMI less than 18.5
Ideal
BMI 18.5-25
Overweight
BMI 25-30
Obese - should lose weight
BMI 30-40
Very obese - lose weight now
BMI greater than 40
Waist to hip ratio
♦ BMI is a good way to tell if
you're a healthy weight, it
doesn't tell the whole story
♦ If your BMI is over the healthy
range, this means that you're
probably carrying extra fat.
♦ Your health could be at greater
risk depending on where that
fat is stored
♦ Having a large amount of
tummy fat (when compared to
having fat around the bottom or
thighs) makes you more likely
to develop type 2 diabetes and
heart problems
♦ How to calculate waist-to-hip
ratio
Using a tape measure take the
following steps:
1) Measure your hips.
2) Measure your waist.
3) Divide the waist number by the
hip number.
♦ A ratio of 1.0 or more in men or
0.85 or more in women
indicates that too much weight
is carried around the middle.
♦ This means an increased risk
of diseases that are linked to
obesity, such as type 2
diabetes and heart disease
Review of learning
♦ Look back at your initial 10
commandments
♦ Do you still agree with your
original thoughts
♦ Re-write your new 10
commandments based on
information gathered in today’s
session
Next session
♦ Before the next session keep a food
diary of all the food you eat and
make notes of the main nutrients in
the food
♦ Keep a selection of the packaging
from food products that you eat so
we can look at nutritional labelling
♦ Next session we will be looking at
dietary sources of the key macro
and micro nutrients