Transcript why is nutrition important?

Basic Nutrition
- Geelong Falcons
Kasey Martin BHSc (NutMed) 2011
WHY IS NUTRITION IMPORTANT?
• Adolescence is the second largest growth
spurt before reaching adulthood
• An increase in quantity and quality of food is
required during adolescence
• Nutrients obtained from food are needed for
increased muscle and bone growth
Kasey Martin BHSc (NutMed) 2011
WHAT ARE CARBOHYDRATES?
• The digestive system breaks down carbohydrates into glucose and
the pancreas secretes a hormone called insulin to help the glucose
move from the blood into the cells
• Eat more carbohydrate-rich foods that are unrefined or
unprocessed including whole grains and fruit
• Avoid refined and energy dense forms of carbohydrate such as
cakes, lollies and soft drinks
• Include a wide variety of vegetables daily
Kasey Martin BHSc (NutMed) 2011
WHY IS CARBOHYDRATE IMPORTANT?
• Main fuel source used during exercise
• Extra stores are found in muscle cells as glycogen
• As you exercise your muscles use the stored glycogen
• Carbohydrate stores must be replaced between
exercise sessions by consuming carbohydrate foods
• Poor intake can lead to fatigue and reduced athletic
performance
Kasey Martin BHSc (NutMed) 2011
BEST FOOD SOURCES OF
CARBOHYDRATES
• Whole grains: Brown rice, Rolled oats, Whole
grain breads, Whole wheat pasta
• Vegetables: Broccoli, Carrots, Pumpkin, Sweet
potato, Corn, Zucchini, Potatoes, Asparagus
• Fruits: Bananas, Oranges, Apples, Strawberries,
Blueberries, Watermelon, Cantaloupe, Mangoes
Kasey Martin BHSc (NutMed) 2011
WHAT IS PROTEIN?
• About half the body's weight is made up of
protein
• Proteins are made up of amino acids
• There are two main groups of amino acids:
those that can be made by the human body
(non-essential amino acids) and those that can
only be supplied by food (essential amino
acids)
Kasey Martin BHSc (NutMed) 2011
WHAT IS PROTEIN?
• Different foods contain different numbers and
amounts of amino acids
• Animal products (such as chicken, beef or fish)
contain all of the essential amino acids
• Plant products usually lack at least one amino
acid
• Vegetarians can combine plant foods to provide
all amino acids
• For example: grains with legumes (baked beans
on wholegrain toast)
Kasey Martin BHSc (NutMed) 2011
WHY IS PROTEIN IMPORTANT?
• Essential nutrient in the diet
• In the body the amino acids are required to
make muscle and brain cells, skin, the
production of hormones, and for energy
production
• The recommended dietary intake (RDI) is
about 65g/day for boys aged 14-18 years
Kasey Martin BHSc (NutMed) 2011
BEST FOOD SOURCES OF PROTEIN?
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Meat – beef, lamb
Poultry - chicken
Fish – salmon, tuna
Eggs
Dairy products – cheese, yoghurt
Seeds and nuts – almonds, pumpkin seeds,
Beans and lentils – chickpeas, kidney beans
Soy products – tofu, soy milk
Grains – brown rice, quinoa
Kasey Martin BHSc (NutMed) 2011
FATS – Good & Bad
• Fat is an important part of a healthy diet
• Healthy fats include: mono-unsaturated (olive oil,
avocado, almonds and hazelnuts) and
polyunsaturated (salmon, walnuts, brazil nuts)
• Avoid the ‘bad saturated fats’ found in fatty meat,
cream, deep fried foods and pastries
• High saturated fats can lead to high cholesterol
and increase the risk of developing cardiovascular
disease
Kasey Martin BHSc (NutMed) 2011
IMPORTANCE OF CALCIUM
• Increased requirement during adolescent growth
and training
• Needed for increased bone growth and strength
• Recommended four serves per day for adolescent
athletes
• For example: one glass (250mL) of milk, one tub
(200g) of yoghurt, or two slices (40g) cheese
• RDI for 14-18 year old boys: 1300mg
Kasey Martin BHSc (NutMed) 2011
IMPORTANCE OF IRON
• Transports oxygen to the muscles and helps release
energy from the cells
• Increased training leads to an increase in red blood cell
production, increasing the need for iron
• Foods containing iron include: lean meat, chicken,
seafood, legumes and green leafy vegetables
• Combine these foods with Vitamin C rich foods to
increase absorption
• Iron deficiency will result in poor energy levels and
fatigue
• RDI for 14-18 year old boys: 11mg
Kasey Martin BHSc (NutMed) 2011
IMPORTANCE OF HYDRATION
• One of the most important nutritional priorities
• Fluids lost through sweat can lead to dehydration
• For low intensity, short duration exercise, water is
excellent
• For high intensity, endurance exercise longer than
60 minutes, electrolyte sports drinks and water
• Sports drinks contain carbohydrates to help with
fatigue which provide glucose to the muscles and
electrolytes to replace sodium and other
electrolytes lost in sweat
Kasey Martin BHSc (NutMed) 2011
EXAMPLE OF AN ’IDEAL’ DAILY DIET
FOR 16-18 YEAR OLD MALE
BREAKFAST
1 egg on wholegrain toast
1 cup of wholegrain cereal with low fat yoghurt and sliced banana
1 glass of orange juice
SNACK
1 apple
LUNCH
2 wholegrain sandwiches with chicken, avocado, salad and cheese
1 orange
1 fruit and nut bar
SNACK
10 almonds
1 pear
DINNER
1 piece lean eye fillet steak
1 cup of broccoli/cauliflower
10 green beans
1 medium potato
½ cup sliced carrot
1 serving of ‘Homemade’ Apple crumble
2 scoops low fat ice-cream
WATER INTAKE
2-3 litres/day
Kasey Martin BHSc (NutMed) 2011
IN SUMMARY
• Adopt the right eating habits now – your food
choices are in your hands!
• Drink 2-3 litres of water a day
• Eat plenty of whole grain carbohydrates
• Include good quality protein
• Eat a wide variety of fresh vegetables
• Include fresh fruit daily
• Avoid saturated fats
• Increase mono and polyunsaturated fats
• Remember to keep hydrated
Kasey Martin BHSc (NutMed) 2011
FURTHER READING
Australian Institute of Sport
www.ausport.gov.au/ais
Nutrition Australia
www.nutritionaustralia.org/
Nutrient Reference Values
www.nrv.gov.au/energy.htm
AFL Nutrition
www.afl.com.au
Kasey Martin BHSc (NutMed) 2011