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FOOD for EnergyOptimising Human Performance Classes of Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water 2 Types of Carbohydrates (2 types) Simple pop, sweets, fruit individual glucose or fructose molecules Complex pasta, rice, breads, potatoes Chains of glucose molecules 3 Getting the most out of your carbs Base you diet on whole foods 4 Types of Protein Sources of Protein Animal (complete) meats, dairy Vegetable (incomplete) beans, nuts, legumes, grains Amino acids linked together Types of Amino Acids Nonessential (14) – can be made by body Essential (8) – must be made by body 5 Eat at least 2 portions of fish per week 6 FISH OILS & health Habitual consumption of fish oils EPA intake is low in vegetarian/vegan diets. associated with reduced mortality from heart disease. ? Due to high levels of eicosapentaenoic acid (EPA), an omega-3 fatty acid, present in fish oils. plant foods contain alpha-linolenic acid (ALA) which can be converted in the body to EPA. Research has shown that increasing ALA intake can lead to similar cardiovascular benefits as seen with increased EPA intake. These include reduced platelet aggregation and so a reduced risk of thrombosis (Renaud, 1986). 7 Protein Requirements RDA average = 1.6 - 1.8 g/kg/day RDA athlete = 1.2-1.6 g/kg/day High levels of protein intake – above 2 g/kg/day can be harmful to the body Why? 8 Types of Fats Saturated Animal sources Solid at room temperature Unsaturated (poly- or mono-) Vegetable sources Liquid at room temperature Click for link to hydrogenation process HHHHH HHHH HHHHO HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH HHHHH HH HHH 9 Use fats sparingly Foods high in saturated fat meat pies, sausages, meat with visible white fat hard cheese butter and lard pastry cakes and biscuits cream, soured cream and crème fraîche coconut oil, coconut cream or palm oil 10 Recommendations for Fat Consumption Dietary Fat Recommendations Less than 30% of calories in diet from fat Less than 1/3 of dietary fat should be saturated Ways to Decrease Intake of Fat Minimize "fast" foods Minimize processed foods Use better cuts of meats Use low fat alternatives Decrease use of condiments Eat lower fat snacks 11 Compare Dietary Recommendations PRO Questions: CHO 1. Why do the guidelines differ? 2. What is a “healthy diet”? FAT PRO (10-15%) FAT (30%) CHO (55-60%) U.S.D.A. PRO CHO FAT PRO (10-35%) FAT (20-35%) CHO (45-65%) Institute of Medicine U.S 12 Vitamins Organic substances that regulate numerous and diverse physiological processes in the body Do not contain calories Two types Fat soluble Water soluble 13 Minerals Inorganic elements found in food that are essential to life processes About 25 are essential Classified as major or trace minerals RDA’s have only been determined for 7 minerals 14 Iron Important component of hemoglobin Iron deficiency is known as anemia (Symptoms: shortness of breath, fatigue) 15 Antioxidant All-Stars Broccoli Canteloupe Carrot Kale Mango Pumpkin Red Pepper Spinach Strawberries Sweet potato 16 Populations Who May Benefit from Supplementation Pregnant/lactating women Alcoholics Elderly Women with severe menstrual losses Individuals on VLCD’s Strict vegetarians Individuals taking medications or with diseases which inhibit nutrient absorption 17 Functions of Water (8 to 10/day) Comprises about 60% of body weight Chief component of blood plasma Aids in temperature regulation Lubricates joints Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy) Active participant in many chemical reactions 18 Does the Healthy Eating Pyramid more effectively capture the elements of a healthy diet? 19 Fibre Soluble - decreases blood cholesterol found in oat bran, fruits and veggies Insoluble - reduces risk of colon cancer found in wheat bran and grains * 25-40g/day is recommended. Are you getting enough? 20 Calcium Important for preventing osteoporosis RDA = 800-1000 mg/day Found in dairy products and vegetables High protein diets leach calcium from bones and promote osteoporosis 21 Caloric Content of Foods Carbohydrates Protein Fats Alcohol 4 cal/g 4 cal/g 9 cal/g 7 cal/g 22 Omega 3 fatty acids Oily fish is the best source of omega 3 fatty acids. These fatty acids have been shown to help protect against coronary heart disease. Some omega 3 fatty acids are found in certain vegetable oils, such as linseed, flaxseed, walnut and rapeseed, but these aren't the same type of fatty acids as those found in fish. Recent evidence suggests that the type of fatty acids found in vegetable sources may not have the same benefits as those in fish. 23 Oily fish Oily fish such as sardines, herring, mackerel, trout and salmon are all rich sources of omega 3 fatty acids, which help prevent heart disease. These fatty acids are also important for women who are pregnant or breastfeeding because they help a baby’s nervous system to develop (see Pregnancy, children and babies). Oily fish is also a good source of vitamins A and D. You can check which fish are oily and which aren't in the table: Next slide: 24 Oily/ fatty fish Salmon Trout Mackerel Herring Sardines Pilchards Kipper Eel Whitebait Tuna (fresh only) Anchovies Swordfish Bloater Cacha Carp Hilsa Jack fish Katla Orange roughy Pangas Sprats White / non-oily fish Coley Whiting Lemon sole Skate Halibut Rock salmon/Dogfish Ayr Catfish Dover sole Flounder Flying fish Hake Hoki John Dory Kalabasu Ling Monkfish Parrot fish Pollack Pomfret Red and grey mullet Red fish Red snapper Rohu Sea bass Sea bream Shark Tilapia Turbot Tinned tuna Marlin Cod Haddock Plaice 25 Promoting health- offsetting metabolic disease 26 http://www.bda.uk.com/weightwise.html#w eight%20wise 27