Transcript Nutrition handout

Nutrition for health and El
Camino
Nicole Walker
Dietitian
Goal
To increase your knowledge of NUTRITION for
GOOD HEALTH
& as FUEL for the EL CAMINO
Outline
• Food and Nutrition Guidelines
• Food for fuel before, during and after exercise
Food & Nutrition Guidelines
Eat a variety of healthy foods each day....
1. Fruit & veges
2. Wholegrain breads and cereals
3. Include milk or milk products
4. Meat or meat alternatives
• Choose pre-prepared foods or prepare foods with
minimal added salt, sugar and fat
• Drink plenty of liquids each day
• Limit alcohol intake
Eat PLENTY of fruit & vegetables
• Eat at least 3 servings of vegetables and 2
of fruit each day
• Fresh – Frozen – Canned – Dried
Examples:
 Canned fruit or banana on cereal
 Carrot sticks
 Tomato on Toast
 Salads
 Dried Fruit
Meat and alternatives
• 1 serve per day
• Remove excess fat and skins
• Fish, Chicken and premium mince
= lean sources
• Peas, beans and lentils (vegetarian)
Include Milk or Milk Products
• Have 2 servings of low fat milk or milk
products per day
• Green top/Light blue = more protein, more
calcium, less fat per glass
Examples:
• Yoghurt
• Milk with cereal
• Cheese in sandwich
• Frozen Yoghurt
• Cottage Cheese on
crackers
Eat wholegrain breads and cereals
• At 5-6 serves per day
• Glycemic Index
Examples:
• 2 slices Wholegrain Bread
• ½ cup Muesli
• 1 cup cooked Wholemeal Pasta
• 1 cup cooked Brown Rice
• 2 large or 4 small Grainy Crackers
Fibre
• Keeps
you regular
• Fuller for longer
• Tend to be less processed
Fibre-rich foods:
• Wholegrain cereals
• Wholegrain/wholemeal breads,
brown rice & pasta
• Fruit & Veges
• Chickpeas, beans and lentils
Salt
Most of New Zealanders eat too much salt
•Where does salt come from in our diet?
1. Processed Foods
2. Added salt in cooking and at the table
• Why is it a problem?
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•Blood
pressure
•Health Problems
Fat
Saturated & Trans
• Animal Meats and Products
• Full-fat Milk
• Processed foods
Mono & Poly
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Nuts
Seeds
Fish
Vegetable Cooking oils (Eg:
Canola, Rice Bran, Olive)
How to Avoid XS Fat
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Use non-stick cookware
Trim milk and low fat dairy
Lean meats and trim excess fat
Takeaways
Margarine, butter, oils
Baked products
Alcohol
Why should alcohol be limited in the diet?
• High in calories
• Health concerns at higher intakes
How do I drink safely?
• Have alcohol free nights a few nights of the week
• If you do drink;
•Maximum:
- 4 -6 standards of alcohol at one time
or
- 14 - 21 per week
•Examples: 1 standard =
•1
small glass of wine (100mL)
•1 can beer (330mL)
•1 nip of spirits (30mL)
Drink plenty of water
• Improved brain
function
• Rehydration (hot/dry
weather, speaking,
coffee/tea, exercise,
sickness)
• Improves digestion and
feelings of fullness
• 8 cups a day?
The Plate Model
¼ plate Carbs
¼ plate Protein
½ plate vegetables
Making your Favourite Meal healthy
Into 4 groups (5min)
Brainstorm ways you can:
• Decrease
Salt
• Decrease or alter type of fat
• Add Fibre
• Add vegetables
• Make your meal fit the plate model
Ideas of meals:
• Spaghetti Bolognese
• Casserole
• Lasagne
• Burgers and Chips
Feedback to group (1 min)
NUTRITION FOR EL CAMINO
El Camino
- 780km total
- 25km per day over 30-35 days (including a few rest days)
- Therefore a long term event – similar to healthy eating
guidelines
- Factors to consider:
- Temperature?
- Types of foods available?
- Eating out?
- What foods are easy + light to carry?
- Food safety
- Time of day out walking?
Before
- Begin your day well hydrated – sip water throughout
the evening the night before and mornings of the
walking.
- If drinking alcohol – have in moderation and alternate
with water
- Eat with alcohol
BREAKFAST
- Carbohydrate based (high fibre, low fat)
- Examples:
- Cereal, muesli, porridge, toast
with Fruit + milk and/or yoghurt
During
HYDRATION – stay hydrated throughout the day by
drinking to thirst and regularly.
- Consider temperature + how much sweating?
- how much will I need for the day?
- fill up points?
LUNCH
- Carbohydrate based + protein + vegetables or fruit
- Examples: Meat, canned fish, egg, cheese, hummus,
peanut butter
sandwich(es)/pita bread/crackers
with salad + fruit
- Small-moderate sized if still have walking to go
During
SNACK IDEAS (perhaps 2-4 snacks per walk)
- Carbohydrate based if a harder effort (hills, hotter,
later in trip) otherwise just healthy snacks
- Examples of Carb based snacks:
- Oaty/fruity muesli bars
- Bananas or other fruit easy to eat, eg: apple/pear
- Dried Fruit
- Fruit filled biscuits
- Creamed rice tin (don’t forget your spoon!)
- Half sammie (1 piece bread)
- Crackers with marmite, jam, relish, peanut butter
- Bikkies or muesli/nutty slice
- Examples of other snacks if tolerated:
- Fruit and nuts
After
HYDRATION
- Drink water to thirst and regularly!
- Add lemon, a little taste of Raro, other fresh fruit, cold
to make it tastier/easier if need be
- Especially if drinking alcohol – one glass water for
every glass of alcohol on top of normal sips
SNACK or MEAL?
- If next meal not for a few hours after finishing have a
snack - see list before + following ideas:
- Glass of low fat milk/smoothie/milkshake
- Yoghurt and fruit
- Hummus/relish/cheese on crackers or in half
sammie
After
MEAL
- Carbohydrates:
- Potatoes, rice, pasta, bread
- Vegetables ++
- Lean meats or alternative
- Sound familiar?
Considerations
- Long term therefore needs to be healthy and
nutritionally adequate
- Intensity ? Typical sports nutrition advice/fads not
ideal
- Yes you may need to eat more but don’t overdo it!
- Listen to your body
- Hunger cues/ regular healthy meals and snacks
- Keep hydrated – if you are thirsty then drink and if
you are not thirsty but not drinking then drink.
- Why might I feel less or more hungry or thirsty?
- Eg: by day 5 or 6 may start to feel hungrier
- Cold day 10-14 may drink less
Any Questions
?
• Contact me if you would like a personal
consult
www.exponentialperformancecoaching.com
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Email: [email protected]
Mobile: 0272799265
Event specific nutrition plan and ideas $150
8 week diet review $146