Transcript SPORTS NUTRITION

SPORTS
NUTRITION
THE CONSUMER ATHLETE
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After studying this chapter, you should be able
to:
● list the 6 main classes of nutrients and
identify specific nutrients within each class
● explain the development of the DRI and the
meaning of its various components
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● discuss the concept of MyPlate food guide
● explain the concept of nutrient density and
provide an example
● outline the 12 guidelines for healthy eating
and provide several examples for each as to
how food might be selected or prepared in
order to follow these guidelines
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● describe the various classes of vegetarians,
foods in their diets, and the potential health
benefits
● list the nutrients that must be included on a
food label and explain how reading food
labels may help one eat healthier
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● identify the various types of dietary
supplements and discuss the potential
benefits and risks associated with them
● describe how commercial and home food
processing may enhance or impair the
quality of food we eat
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● differentiate among food intolerance, food
allergy, and food poisoning regarding causes
and consequences of each
● understand how dietary practices as related
to training and competition may help
optimize sport performance
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Let food be thy medicine and medicine be thy
food.
Hippocrates
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As the human race evolved, we changed from
hunter/gatherers who ate a natural diet of plant
and animal foods.
With the emergence of the food industry,we
developed newer and increasingly more
technological methods to plant, grow, process,
and prepare foods.
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Modern industry has improved food quality and
safety, but there are still some causes for
concern.
For example: A wide variety of foods available
has almost eliminated nutrient deficiencies.
However a wide variety of high fat,salt and
sugar, low fiber foods have increased the
development of chronic diseases.
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There is currently a major focus on nutrition in
the US.
michelle-obama-and-big-bird-promote-healthyeating-517680802
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DID YOU KNOW?
Low calorie, nutrient rich foods are far more
expensive than sweets and snack foods.
One study found high calorie foods rich in
sugar and fat cost about $1.76 for 1000
calories and low calorie, nutrient dense foods
cost $18.16 for 1000 calories. 10X as much.
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Tips to reduce the cost of nutritious food.
- Choose fruits and vegetables that are in
season.
- Check store specials
- Buy larger quantities and repackage
- Buy frozen vegetables which are cheaper
and do not spoil
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WHAT ARE ESSENTIAL NUTRIENTS?
As we have already discussed, nutrients are
divided into 6 classes. Within each class are a
number of specific nutrients necessary for life.
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Essential nutrients - nutrients that they body
needs but cannot produce at all or cannot
produce in adequate quantities.
Some nutrients are needed in large quantities,
and some amounts are very small.
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Macronutrients - nutrients needed is usually
more than a few grams
Micronutrients - nutrients needed is small
enough that it is measured in milligrams or
micrograms
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WHAT ARE NONESSENTIAL NUTRIENTS?
Nutrients that may be formed in the body.
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THE RECOMMENDED DIETARY
ALLOWANCE (RDA)
The RDA represents the average daily intake
that will meet the nutrient requirements of
nearly all healthy people. They were developed
to prevent deficiency diseases.
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THE ADEQUATE INTAKE (AI)
The AI is a recommended daily intake level. It
can be used somewhat like the RDA.
It uses less scientific research than the RDA.
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THE ACCEPTABLE MACRONUTRIENT
DISTRIBUTION RANGE (AMDR)
The AMDR is associated with intakes for a
particularly energy source that is associated for
a chronic disease. AMDR’s have been set for
CHO, FAT and PROTIEN
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THE TOLERABLE UPPER INTAKE LEVEL
(UL)
This is the most you can intake that will not be
a health risk.
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THE ESTIMATED AVERAGE
REQUIREMENT(EAR)
The EAR represents the intake that will meet
the requirement of half the health people in a
group.
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THE ESTIMATED ENERGY REQUIREMENT
(EER)
The amount of energy needed to sustain
energy for daily physical activity.
For the full version of the DRI:
www.nap.edu
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So why learn about all these things? They are
used to plan diets for adequate nutrition for the
average person and people with special
requirements.
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What is a balanced diet?
Since the body needs over 40 different
nutrients to function properly, a balanced diet is
important.
A balanced diet is eating a wide variety of foods
in moderation to obtain all the necessary
nutrients.
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What foods should I eat to obtain the nutrients I
need?
The RDA, AI, and AMDR provide us with
information about the nutrients we need, but
they don’t tell us what foods to eat.
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We have had the Seven Food Groups, the
Basic Four Food Groups, the Food Guide
Pyramid. Now we have MyPlate. There are
also recommendations about what % of each of
the basic foods types we should eat.
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So how do you make sense of it all?
One way is the key-nutrient concept. This
concept says that if you are getting enough of
the 8 main, or key, nutrients, they you are
probably getting the other 32 in sufficient
amounts.
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For the key-nutrient concept to work, it is
important that you eat minimally processed
foods and a wide variety.
Processed foods may have nutrients added to
them, but it does not add all the trace elements
back.
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What is nutrient dense?
A nutrient dense food is a food that contain a
significant amount of nutrients/calorie.
http://www.nuval.com/
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To avoid chronic disease:
1. Balance the food you eat with physical
activity to maintain a healthy body weight.
2. Eat a nutritionally adequate diet with a wide
variety of nutrient rich foods.
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3. Choose a diet moderate in total fat, and low
in saturated fat.
20-35% of calories from fat
2. >10% of calories from saturated fat
3. 300 milligrams of cholesterol
4. choose polyunsaturated fats from fish, nuts seeds,
olive and canola oil
5. Eat less meat with a high fat content. Avoid hot
dogs, lunch meat, bacon and sausage.
1.
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3. Low fat continued
3.6 Remove skin from poultry
3.7 Eat more fish such as mackerel,
salmon, sardines.
3.8 Eat only several eggs per week
3.9 Choose lower fat dairy
3.10 Limit butter - no margarine
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3. Low fat cont.
3.11 Eat fewer commercially produced
baked goods. Many of these foods contain
hydrogenated fats.
3.12 Limit fast food. When choosing fast
food, choose the most nutrient dense foods
3.13 Read food labels
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3. Low fat continues
3.14 Choose the healthier food
preparation method. Avoid frying
3.15 Choose a plant rich diet with plenty
of fruits and vegetables, whole grains and
legumes. Foods that are rich in complex
carbohydrates, phytochemicals and fiber.
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5. Choose beverages and foods to moderate
your intake of added sugars.
Sugar names - fructose, corn syrup, dextrose
malt sugar, fruit juice concentrate.
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http://coffeetea.about.com/od/Coffee-TeaHealth/a/Sugar-In-Starbucks.htm
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6. Choose and prepare foods with less sodium
take the salt shaker off the table
reduce the consumption of obvious high-salt foods
such as pretzels, potato chips, etc.
3. Check the label on prepared foods
4. Eat more fruits and vegetables
5. Season with more herbs and spices
1.
2.
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7. Maintain adequate protein intake.
1.
2.
Choose less red and processed meats
Make some choices vegetable protein
8. Choose foods that ensure you get enough
calcium and iron.
1.
This is especially important for women and children
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9. Use food safety principles
1.
2.
Avoid charring meat
Avoid frying meat
http://www.cancer.gov/cancertopics/factsheet/R
isk/cooked-meats
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http://www.nutritionaction.com/
Use this website to research. Look for sulfites, food dyes, other additives to food and
how the body reacts to the.
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10. ENJOY YOUR FOOD!!!