Download Eating Healthy and Feeling Good!

Nutrition for Health &
Performance
Alaine Mills & Meredith Foster
Sports Nutrition Graduate Students
The Six Essential Nutrients

Macronutrients
◦ Carbohydrates
◦ Proteins
◦ Fats

Micronutrients
◦ Minerals
◦ Vitamins

Most indispensible
nutrient
◦ Water
What nutrients do you think
provide energy for your body?
Energy-Rich Nutrients

Carbohydrates: 4 kcal/g
◦ Primary fuel for body; has a protein sparing effect
 Need a minimum of 130 g/day: this includes diabetics
 Or 520 calories per day minimum
◦ 45-65% of total calories
◦ Aim for more complex and limit the simple carbohydrates

Proteins: 4 kcal/g
◦ Essential for maintaining and building proteins in body
◦ 15-20% of total calories
◦ Choose lean protein sources

Fats: 9 kcal/g
◦ Important for immunity, providing essential fatty acids, absorbing certain
vitamins, adding flavor and helping with satiety
◦ 20-30% of total calories
◦ Choose quality fats (unsaturated instead of saturated and trans fats)
What is the difference between a
simple and a complex carbohydrate?
Carbohydrates

Complex Carbohydrates
◦ Majority of daily diet should contain mostly
complex carbohydrates
 Whole wheat breads and cereal, wheat pasta, brown or
wild rice, whole wheat crackers (Triscuits), etc
 These contain fiber (get no kcals from this) & micronutrients
 Good rule of thumb: Aim for ≥ 3 grams of fiber/serving

Simple Carbohydrates
◦ Should limit these in the diet due to high
percentage of sugar and low percentage of other
nutrients
 Cookies, cakes, chips, soda, white bread products, ice
cream, etc
Why Eat Fiber?

Promotes feeling of fullness
◦ Good weight management tool

Reduces blood cholesterol
◦ Delays absorption & helps excrete fatty
substances



Improves body’s handling of glucose and
insulin
Prevents Diverticulitis
Prevents constipation
◦ Acts as an “exercise machine” for your GI Tract
Carbohydrate Choices: Guidelines
to Grocery Store

Choose often:
◦ Whole wheat/whole grain breads, cereals, pasta,
rice, and crackers
◦ Fresh fruit or canned with no added sugar
◦ Bright colored vegetables
◦ Low fat Dairy products

Choose less often:
◦ White flour products
◦ Starchy vegetables: potatoes, peas, corn

Avoid as much as possible:
◦ Cookies, cakes, pies, soda, chips, processed
dinners
WHAT FOODS
CONTAIN PROTEIN?
How much protein for you think you need on a daily basis?
Proteins

Structural part of the body
◦ 10-35% of total calories
◦ Aim for 0.8 grams/kg body weight
 Ex: 150 pounds: 150 ÷ 2.2 = 68 kg
 68 kg X 0.8 = 54 grams/day
 OR Weight (lbs) * .36

The goal is to use dietary protein to help build
proteins within the body
◦ Muscle, hormones, enzymes, and antibodies

Americans tend to get more then they need
◦ Protein is found in all food groups except fruit

Should chose plant-based proteins and lean animal
proteins to cut out saturated and trans fats
Protein Choices: Guidelines to
Grocery Store

Plant-based proteins
◦ Should combine 2 of
the following together:






Soy products
Nuts and seeds
Legumes
Peanut butter
Whole grains
Vegetables

Animal-based
proteins
◦ Should bake, grill, broil




Poultry
Fish
Lean red meat
Pork Loin
◦ Low fat dairy products
◦ Eggs, egg beaters, egg
whites
WHAT FOODS
CONTAIN FAT?
Do you think there are different types of fat and do you
think they effect your body differently?
Fats

Unsaturated
◦ Won’t increase risk for Cardiovascular diseases (CVD)
◦ Monounsaturated: Olive oil and canola oil, avocado
◦ Polyunsaturated: Sunflower and soybean oil, nuts, seeds, peanut butter

Essential Fatty Acids: Polyunsaturated fats that you need in diet
◦ Omega-3: Fatty fish (salmon & tuna), flaxseed, and walnuts

Anti-inflammatory Agent
◦ Omega-6: Vegetable oils (soybean, safflower, sunflower) and meats


Pro-inflammatory Agent
Saturated
◦ Increases risk for CVD and others
◦ High fat animal products , processed foods , and fried foods
◦ Plant based foods high in saturated fats include coconut and cocoa

Trans Fat
◦ Increases risk for CVD and others
◦ Meats, fried foods and processed carbohydrates
Fat Choices: Guidelines to Grocery
Store

Choose more Unsaturated

◦ Vegetable oils
◦ Red meat
◦ Fried foods
◦ Whole milk dairy
products
◦ Chocolate
◦ Processed carbohydrates
 Olive and canola oil are
best
◦ Avocado
◦ Nuts, seeds, peanut butter

Chose more low fat
products
◦ Low fat milk (1% or less)
◦ Low fat cheese
◦ Low fat yogurt
◦ Low fat sour cream
◦ Light margarine
Choose less Saturated

Choose less trans fats
◦ Fried foods
◦ Whole milk dairy
products
◦ Processed foods
◦ Partially hydrogenated
oils
Caution when Shopping

Sugar-free and fat-free products
◦ Although these products can help cut calories,
they are not calorie-free
◦ Some products may cause some adverse GI
symptoms

Sugar and Fat replace each other for taste
and texture
◦ Okay to use in moderation, but watch how
much and how often you consume them
Minerals
Micronutrients that are needed in smaller
amounts than the macronutrients
 Do not provide calories

◦ Promote chemical reactions and form body
structures

There are two types: Major and Trace
Vitamins
Micronutrients that are needed in smaller
amounts than the macronutrients
• Do not provide calories to the body

 Main function is to enable chemical reactions to
occur in body
• There are two types: Fat-soluble and
Water-soluble
Water
Most indispensible nutrient
 Vital functions in body include:

◦ Solvent and lubricant
◦ Transports nutrients and waste
◦ Regulates body temperature
Human body is about 60% water
 Most people don’t drink enough

Fluids and Hydration
Start drinking fluids when you wake up
 Carry fluids with you throughout the day
 Replace electrolytes (especially sodium) in
addition to fluids after working out
 Monitor urine color and volume

Consequences of Dehydration
Decreased
endurance
 Decreased strength
and power
 Decreased ability to
cool body
 Decreased blood
flow to muscles

Decreased
concentration
 Slowed recovery
 Increased injury risk
 Increased risk of heat
cramping and other
heat illnesses

DO YOU READ FOOD
LABELS?
What do you look at on a food label?
How to Read a Food Label


Food labels can be helpful tools when trying
to choose healthier foods, but they can get
confusing
Here are some quick helpful tips:
◦ Ignore the % Daily Values
 Not individualized
◦ Focus on the amount of grams for:
 Total fat
 Also want to look at the type of fat it contains
 Total carbohydrates
 Total fiber
◦ Always be aware of the correct portion size!
Reading Food Labels

When buying something at the store, look at
the following on a food label:
◦ Total Fat: < 3 grams per serving
 Apply this to snack foods
 A food can claim to be “fat free” and still contain half of
gram of fat
◦ Total Carbohydrates: 30-45 grams per serving
 You can aim for the higher number if it has more fiber
◦ Dietary Fiber: ≥ 3 grams per serving
◦ Serving Size
 Look at this when you are at home and are getting
ready to eat it to avoid overeating the product
DO YOU EAT OUT?
How many meals per week do you eat out? Where do you
go? Do you believe there are healthy options at restaurants?
COFFEE
20 Years Ago
Coffee
(with whole milk and sugar)
Today
Mocha Coffee
(with steamed whole milk and
mocha syrup)
45 kcal
8 oz.
Calorie Difference: 285 calories
330 kcal
16 oz.
PEPPERONI PIZZA
20 Years Ago:
500 kcal
Today:
850 kcal
Calorie Difference: 350 calories
Maintaining a Healthy Weight is a
Balancing Act
Calories In = Calories Out
If you walk 1 hour and 15 minutes, you will
burn approximately 285 calories.*
*Based on 130-pound person
Dining Out

It is okay to eat out on occasion, but should
be limited
◦ Don’t have control of how it is prepared and the
portion sizes are MUCH larger!

Chose restaurants that offer healthy options
◦ Steamed, baked, grilled meats
◦ Steamed or raw vegetables
◦ Broth-based soups

Don’t be shy; tell the server what you need
Ways to Cut Calories and Feel
Satisfied When Dining Out

Chose an appetizer that is filling, but not high in
calories
◦ Side Salad or broth-based soup
◦ Hummus



Get a calorie-free beverage
Ask for ALL condiments on the side
Ask server how food is prepared
◦ Fried versus baked or grilled?
◦ Sautéed in butter or oil?



Share an entrée
Skip dessert
Take some home for tomorrow!
Tips when Dining Out


Skip the appetizers
If your meal comes with a salad:
◦ Pay attention to what comes on it
◦ Order dressing on the side

If your meal comes with soup:
◦ Stick to broth based soups
Order a meal that includes vegetables and/or fruit
Be weary of words like “fried” “breaded”,
“battered”, “cream/”creamy” “cheese sauce”,
“loaded”
 Aim for water most of the time unless they have
low fat milk


Visualizing Portion Size
3 oz. meat = a deck of cards
 1 oz. of cheese = 4 dice
 1 cup of fruit or vegetables = a baseball
or fist
 1 oz of nuts or chips = a small handful
 4 small cookies = 4 poker chips

What are Fad Diets?

Diet plans that are developed for the sole
purpose of weight loss
◦ Not necessarily aiming for better health
Typically excludes certain foods and/or
complete food groups
 Typically much lower in calories than
what an individual would eat

Disadvantages of Fad Diets

Typically too low in calories
◦ Lacking essential nutrients like vitamins &
minerals





Little variety, so it can get boring
Typically not able to continue fad diet for long
Not focusing on permanent lifestyle changes
Most of the initial weight loss is water weight
and lean muscle mass
Some require special foods
◦ Can get expensive
Weight Management
Get your information from appropriate
sources
 Use your common sense when looking
for ways to lose weight
 Aim for health and don’t expect the
weight to come off over night
 Slow, consistent weight loss will lead to
permanent weight loss
 Will discuss in greater detail in next few
slides

Tips to a Healthy Lifestyle

Assess current behaviors
◦ Make a list of good and bad habits

Set-short-term and long-term goals
◦ Need to be very specific behavior goals!
Make a commitment
 Develop a plan

◦ Make sure it fits your schedule and your preferences
Accept realistic weight loss goals
 Adequate sleep

◦ 7-8 hours/night
Tips to a Healthy Lifestyle
Focus on health, not just pounds
Read food labels
 Exercise AND Daily Physical Activity


◦ Add physical activity to day to day routine

Track your progress
◦ Go by goals
Modify your environment
 Find support
 Don’t deprive yourself

Tips to a Healthy Lifestyle

Don’t just focus on the scale
◦ Muscle is more dense than fat
◦ Muscle takes us less space than fat
 Pay attention to how clothes are fitting and energy
levels
◦ Get blood lipids, glucose, and blood pressure
measured
◦ If possible, get body composition measured
 DEXA Machine
 Measures lean mass, fat mass, and bone density
 Skin folds
 Determines fat mass
Rewarding Yourself

As you progress and achieve your shortterm goals, reward yourself to keep you
motivated
◦ Try not to reward with food
◦ Use some of these ideas instead




Buy new workout clothes
Go see a movie
Have a “spa” day
Put money in a jar to save for a special “getaway”
 For every 0.5 pound you lose, put $5.00 in the jar
Nutrition to Fuel your Workout
What to Eat and Drink

Main focus should be on
carbohydrates
◦ Choose nutrient-dense carbohydrate
foods
◦ Restrict simple carbohydrates except during
and immediately after exercise
◦ Improve your recovery by eating
carbohydrates within a 30 minute window of
post-exercise
What to Eat and Drink

Be sure to incorporate adequate and
quality protein in your diet
◦ Quality Proteins:
 Lean meats, eggs, egg whites, egg beaters, low-fat
milk, low-fat yogurt, nuts, seeds, peanut butter,
beans, tofu, soy products, some sports bars and
recovery drinks
Excess fat can slow you down, but please
remember that some fat is necessary in
the diet for optimal exercise performance
 Proper Hydration

Eat to Fuel Your Working Muscles

To get the most out of your workouts,
and, in turn, your performance, by
developing a strategic eating plan
◦ Cannot expect your body to train at a higher
level if you are feeding it “garbage”
◦ However, your diet doesn’t have to be perfect.
Small changes can lead to significant
improvements
 It’s all about habits and routines you practice the
majority of the time
Pre-Exercise Fuel
2-4 hours prior
◦ High carbohydrate, moderate protein, low fat
 30-60 minutes prior
◦ Aim for carbohydrate sources
◦ Aim for high glycemic foods

 Fruits, fruit juice, or sports drinks

Will vary among individuals in terms of how much
and how close to exercise
Fueling during Exercise
Only necessary for those exercising
longer than an hour
 Focus on carbohydrates, not protein or
fat

◦ Choose high glycemic foods
 Fruit, gels, sports bars low in protein, or sports
drinks
 Do not due fruit juice during exercise
 Carbohydrate concentration is too high
Eat Consistently during the Day



Eating at similar meal times throughout the
day helps keep you stocked with the
nutrients you need and avoids your body
from second guessing when it will be given
energy
Plan your eating routine ahead of time to
avoid “falling off the wagon”
WARNING: be cautious of the “Bottom
Heavy” Diet
◦ Refers to under eating during the day and
overeating in the evening
General Hydration Schedule for
Physical Activity

2 hours before activity
◦ 2-3 cups

15 minutes before activity
◦ 1-2 cups

During activity
◦ ½ -1 cup every 15 minutes

After activity
◦ 16-24 oz for every pound lost
◦ Recommend a sweat trial to help prevent major body
water losses
Sports Drinks: To consume or
not consume?
•
Should consume when:
• Exercise exceeds 60 minutes
•
Do not need to consume when:
• < 60 minutes of exercise
• Can replace water and sodium losses via diet
•
Sports Drinks contain
• Electrolytes lost in sweat
• Sodium, potassium, chloride, and magnesium
•
Sports drinks can help maintain blood volume,
enhance absorption of water and carbohydrate
from intestine, and stimulate thirst
Recovery Nutrition

By far the most important yet the least practiced

Immediately following exercise
◦ Best to be within first 15 minutes post-workout
 Simple CHO: Sports drinks, fruit, fruit juices

30-60 minutes post-workout
◦ CHO plus Protein: Dairy Products, such as milk
(chocolate is great) and yogurt; Peanut butter and jelly
sandwich

2-3 hours post-workout
◦ Balanced meal with complex CHO, moderate protein,
and low fat
Nutrition and Hydration Pointers
Eat five or more times per day, including
before and after workouts
 Use carbohydrates to your advantage
during and after workouts
 Include lean protein in each snack and
meal
 Drink fluids throughout the day, including
during workouts
 Carry healthy snacks and beverages with
you when traveling

How to Assess/Modify Your Current
Diet

Dietary Analysis
◦ 3 day (2 weekdays, 1 weekend day)
◦ Record all meals, drinks, snacks, and alcohol
 Be specific about serving size: Measure your ingredients
◦ Get a total calorie count
 Use mypyramid.gov or another diet analysis program

Modify your diet
◦ Subtract about 300 calories from your daily
average
◦ Ex.: 2000 calories – 300= 1700 calories/day
Add Exercise for Best Results
3500 calories= 1 pound
 1 hour and 15 min of dancing = 325-490
calories
 Should aim to loose no more than 2
pounds per week

◦ To avoid loosing lean muscle mass
◦ To avoid setbacks
◦ To promote longer lasting results

It shouldn’t be a “diet”, but a lifestyle
change
Questions ?
Good Sources for More Information
www.mypyramid.gov
 Cooking Light

◦ Magazine and website has available recipes
Weight Watchers
 Eatright.org
