Transcript Document

Food for Sport
Emma Fisher
Task
• Write down what you typically have to eat in a normal day.
Contents
• Food Groups
– Food Pyramid
• Breakfast, Lunch & Dinner
• Training Food
Food Groups
1. Carbohydrates
2. Fats
3. Protein
– Amino Acids
Carbohydrates
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Gives the body fuel for muscles and promotes good health.
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Stored by the body to use during exercise.
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55-65% of calories
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Grains, vegetables & fruits.
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If you do not consume enough carbs (kcals/energy), then you will not have enough
energy to complete the match (or training) and subsequently your performance will
suffer, and more importantly you will be more susceptible to injury.
Protein
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Made up of amino acids.
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Important for:
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building and protecting your muscles
boosting the immune system
replacing red blood cells
growing hair and finger/toe nails.
Fighting disease
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10-15% of an individuals daily calories.
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Found in meat, fish, eggs, lentils, cheese.
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You require enough protein for sport and for growing.
Fat
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Essential part of healthy diet.
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Needed for temperature regulation, protection of vital organs, distribution of
vitamins and formation of component part of cells.
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Saturated fats (Butter, lard e.t.c) are primarily from animal sources, tend to be
solid at room temperature and are linked to cardiovascular disease.
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Unsaturated fats (oils) are liquid at room temperature and better
than saturated fats.
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No more than 30% of daily calories should come from fats.
Vitamins & Minerals
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Vitamins
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Vitamins are organic substances.
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Essential for normal functioning of the body. Required for the metabolism of fats,
carbohydrates and protein.
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Found in fruit, vegetables, nuts, whole grains, fish and cereal.
Minerals
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Inorganic elements essential for a variety of functions in the human body.
• Calcium •Iron
• Sodium
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These minerals are important for strong bones, muscle contraction, neuro transmitting and
blood clotting
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Found in Meats, seafood, salt, eggs, milk, whole grains and leafy vegetables.
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Keep the Vitamins in
Buy locally-grown produce.
Buy British if you have a choice.
Buy fresh-looking, unblemished fruit and vegetables.
Do not buy ready cut. They will have lost a lot of their nutritional value
by the time you eat them.
Prepare fruit and vegetables just before they need to be cooked / eaten.
Try to eat unpeeled fruit and vegetables.
Use frozen food if fresh is not available. Frozen sometimes has more
vitamins and minerals in them.
Cut into large pieces.
Cook vegetables in the smallest amount of water possible; try steaming,
or stir-frying to retain more vitamins.
Food Pyramid
Tips for no–vegetable eaters!
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Let them choose fruit and veg at the supermarket
Mix colours and try to add two vegetable with the main meal
Add fruit at snack times
Parents - Let them see you eating them
Add fruit to breakfast cereals
Mix the vegetables in with the meal
Fruit smoothies or shakes
Put salad into sandwiches
Use finger vegetables – baby corn, green beans,
cherry tomatoes
• Use baked fruits as puddings
Tips for vegetarians
• Soya (milk, burgers, tofu e.t.c), milk, dairy foods, poultry and meat
‘complete proteins’.
– Contain 8 or 9 essential amino acids
• Protein from rice, beans, pasta, nuts, fruit and vegetables are
‘incomplete proteins’.
– They are low in some of the essential amino acids
• Combine incomplete proteins with complete proteins
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Cereal + milk
Pasta + Cheese
Rice + Beans
Brown Bread + Baked Beans
Breakfast
• NEVER SKIP BREAKFAST
– Tiredness at school
– Poor sporting performance
• Eat a Healthy Breakfast
Lunch
• Packed Lunches
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• School Dinner
Sandwich
Fruit
Non-Fizzy Drink
Yoghurt
Cereal Bar
• Try to choose the healthy
option
Dinner
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Try and sit down to eat a proper dinner.
Try to include at least 2 vegetables.
Vary evening meals.
Avoid frozen dinners (no taste and full of preservatives).
Snacks
• Snacks can be good as long as its nutritious.
• Good for people who are very active and busy.
• Substitute sweets for dried fruit and cereal bars.
Training Food
• Within one hour of a training session or match your muscles are still
active and the energy you’ve used during training or matches will be
replaced and stored more quickly in your body.
• Try to Eat one of the following straight after training:–
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two slices of toast, crumpet, bagel or English muffin with jam
bowl of cereal with semi-skimmed milk
2 bananas
cereal bar
Task
• Write down what you think you should eat on a typical day.
• How does that compare with what you normally eat?
Training Food (cont)
Typical Training Day
9.30/10am Bowl of breakfast cereal, Mandarin oranges
Glass of fresh orange juice1 slice of toast
11.30am Banana or toasted muffin with jam
Pint of diluted fruit juice or fruit squash
1pm Jacket potato with prawns and cheese (e.g. cottage cheese)
Pint of diluted fruit juice or fruit squash
3pm 2 bananas
Handful of grapes
Pint of diluted fruit juice or fruit squash
5pmPasta with a chicken, broccoli and tomato sauce
Low-fat yoghurt
Pint of diluted fruit juice or fruit squash
7-9pm Training Bowl of breakfast cereal or banana and a packet of raisins
Glass of water
9.30/10pm 2 slices of toast and jam
Cereal and fruit
Pint of diluted fruit juice or fruit squash
Any Questions?