Download Label Reading - Athletics NorthEast

Label Reading
Food and Beverages for Health and
Performance
Holly Grant, RD
IOC, Sports Nutrition Diploma
Overview
•
•
•
•
•
•
•
Fueling for Sport Review
Nutrition Label
Serving Size
Carbohydrates
Sodium
Fat
Activity
Hmmmmm….
What does “healthy” food mean to you?
How do you know if a food is “healthy”?
What does eating for performance mean to
you?
What foods do you choose before, during,
after training/competition?
A Quick Review
Fueling Review
Daily:
• 6-10 g/kg carbs
• 0.8-1.6 g/kg protein
• 0.8-1.0 g/kg fat (<= 30% daily calorie intake)
Before: 200-300 g carbs 2-3 hours before
– Bagel with peanut butter/jam, 2 cups milk, banana
Fueling Review
During:
30-60 g/hour carbs (events lasting > 60 minutes)
– 2 sports gels
– 500-800 mL sports drink
After:
• 1-1.2 g/kg carbs (try to eat within 30 minutes)
• 10-15 g protein
– Turkey sandwich, glass milk, fruit
– Peanut butter and banana sandwich, milk
CHO’s Before Racing
• Eat 2-4 hours before racing
– Allows for stomach emptying/intestinal absorption/liver glycogen
storage
– Try meal replacements like Boost if don’t tolerate solids
• Pre-race meal should be:
–
–
–
–
Easy to digest (not too much fibre, fat or protein)
High in carbohydrates (lower GI-slow release of sugar)
Familiar
Adequate in fluid
Target: 1-4 g/kg
CHO’s Before Racing
• Carbohydrate loading the “traditional way” is not
necessary (intense exercise followed by low carb diet)
• Event lasting over 90-120 min
• Three days before race:
– 3-4 day exercise taper
– Focus on primarily CHO’s
– Minimum activity and lots of rest in 3 days prior to
maximize CHO stores
Target: 10-12 g/kg/day
CHO’s During Racing
• CHO’s ingested during:
– Delay fatigue
– Maintain intensity
– Improve endurance performance
• Necessary for events over 60 minutes
– 90 minutes is point where CHO’s can be used up
CHO’s During Racing
• Heat, altitude, cold weather, dehydration can all deplete
CHO’s faster
• Important if did not consume enough CHO’s prior to exercise
• Target: 30-60 g/hour (max muscles can oxidize)
–
–
–
–
2 Sports Gels
500-800 mL of sports drink
Sports bar
2-4 pieces of bread
Carbs During Racing
• Make sure you are fuelled up prior to the last 30
minutes of predicted finish time
• Plan your fueling strategy
– How often?
– What food/fluids?
• Practice during training
CHO’s After Racing
• Glycogen stores may be depleted after
training/racing
• For efficient recovery
– Important if have to race or train again within 24 hours
– Try to consume food within 2 hours of training
– Adding protein can increase carb storage
CHO’s After Racing
• If have >24 hours until training
– Consume water/sports drink with snack within 1-2 hours
– Resume with normal meal patterns
• If have <24 hours until training (double workouts
etc)
– Consume water/sports drink with snack within 20-30
minutes
–Target: 1-1.2 g/kg every hour up to 4
hours
CHO’s After Racing
• Higher GI CHO’s are broken down and absorbed
faster
– Higher fibre carbs may decrease the amount of sugar
available for storage (we don’t absorb fibre)
50 - 75 g carbohydrate recovery snacks – (1-1.2 g/kg)
•
•
•
•
Turkey sandwich, glass milk, fruit
Chicken breast, potato, veggies, water
Peanut butter and banana sandwich, milk
Yogurt with cereal, fruit, water
Fluid and Hydration
Sweat rate: can be 1-2 L per hour
•
•
•
•
•
Gender
Temperature/humidity
Intensity/duration
Training/acclimatization
Size/surface area
• Hard to give “one size fits all” guidelines
Fluid and Hydration
Signs of Dehydration
• Dry mouth
• Fatigue
• Lightheaded
• Muscle Cramps
• Thirst
• Decreased Performance
How to stay hydrated
• You must start hydrated
• Cannot play “catchup” during race
– As you sweat you are losing more fluid
• “Pee test”
How to stay hydrated
• Huge debate in literature on planned hydration vs using
thirst as a cue
• “Blanket guidelines” may not be appropriate
– Huge biological and environmental differences
• The goal is not to replace all weight loss
– Stay within the <1-2% water loss
– You will lose some mass from glycogen oxidation (releases
water)----don’t need to replace this
How to stay hydrated
• 2-4 hours before exercise
– 480-600 ml or (5-7 ml/kg)
• 30 minutes before exercise
– 300-480 ml
• During exercise
– 180-300 ml every 15-20 minutes
How to stay hydrated
During: Needed if >45 mins duration
Goal: replace 80% of loses during
Hot weather: 400-800 mL/h
Cold weather: 300-700 mL/h
• Test this during training for individual needs
• Consume every 15-20 minutes
–Don’t wait until you feel “like crap”
How to stay hydrated
After: Replace 150% of loses
• Obligatory urine production
• Important if training within 24 hours after loss
1 kg lost= Replace with 1.25-1.5 L fluid
Best results:
• Consume in 500 mL every 30 minutes for 2 hours
• Beverage has to contain sodium to help retain fluid
Hydrating after a marathon
Where do we get our Nutrition
Information ?
•
•
•
•
75% Product Labels
47% Physicians
31% Fitness Programs
28% Registered Dietitians
Canadian Council of Food and Nutrition (CCFN)
Three parts of a label?
1. Ingredient List
2. Nutrition Facts
3. Nutrition Claims
Ingredient List
• All ingredients are listed by quantity from the most
to the least - the ingredient in largest amount is
listed first.
• Helpful when checking for specific ingredients
eg for allergies, religious beliefs, health reasons,
etc.
Nutrition Facts
Standard Format
Easy to find and read
Provides information on
calories and 13 other
nutrients
Which foods have Nutrition
Facts?
• Almost all pre-packaged foods will have Nutrition Facts
• Some exceptions:
– fresh fruit and vegetables
– raw meat, poultry, fish and seafood
– foods prepared or processed at the store
• e.g. bakery items, sausage, salads
– foods that contain very few nutrients
• e.g. coffee beans, tea leaves, spices
– alcoholic beverages
Serving size
• the specific amount of food
listed under the “Nutrition
Facts” title
• all nutrient information is
based on this amount of food
• listed in common measures
you use at home
Nutrition Facts are based on a specific
amount of food. Compare this to the
amount you consume.
Label
1 single serving bottle of orange juice
(minimum 350 mL)
At home
350ml in glasses
% Daily Value
• based on general 2000kcal
diet
• can make it easier to compare
foods
• nutrients on a scale from 0%100%
• helps you see if a food has a
lot or a little of a nutrient
Use % Daily Value to see if a food
has a lot or a little of a nutrient
The actual numbers can be confusing, for example:
• 2 mg of iron seems small but it is 15 % of the Daily
Value for iron
• 110 mg of sodium seems large but it is only 5 % of the
Daily Value for sodium
• % Daily Value makes it easy to see if there is a lot or a
little of a nutrient without having to do any math.
Nutrition Claims
They are:
 Regulated statements made when a food meets
certain criteria (problems with this……?)
 Optional
 Often on the front of food packages
 A quick and easy way to get information about a
food
Nutrition Claims: 2 types
• Nutrient Content Claims
• Diet-related Health Claims
Nutrition content claims: When you want
to decrease the amount of certain
nutrients
Free
• none or hardly any of this nutrient
• an example is “sodium free”
Low
• a small amount
• an example is “low fat”
Reduced
Light
• at least 25% less of the nutrient than a similar product
• an example is “reduced in Calories”
• can be used on foods that are reduced in fat or
reduced in Calories
Nutrition content claims: When you want
to increase the amount of certain nutrients
Source
• contains a useful amount of the nutrient
• an example is “source of fibre”
High or good • contains a high amount of the nutrient
source
• an example is “high in vitamin C”
Very high or
excellent
source
• contains a very high amount of the nutrient
• an example is “excellent source of calcium”
Diet Related Health Claims:
• "A diet low in saturated and trans fat reduces risk of heart
disease".
• "A diet with adequate calcium and Vitamin D, and regular
physical activity, reduces risk of osteoporosis".
• "A diet rich in vegetables and fruit reduces risk of some
types of cancer".
• "A diet low in sodium and high in potassium reduces risk of
high blood pressure".
Serving size
• You make two tuna
sandwiches from this can.
• How many Calories will
you get from the tuna in
two sandwiches?
Light Tuna 170 g in water (120 g
drained weight)
Carbohydrates
Also known as: (“ose”)
– Sucrose
– Fructose
– Galactose
– Lactose
– Maltose
– Starch
– Fibre
Carbohydrate
Starch + Sugar + Fibre=
Total Carbohydrate
1 serving= 15 g carbohydrates
1 slice bread
½ cup cooked rice
½ cup cooked pasta
30 g cold cereal
How many servings
of carbohydrates?
Tim Horton's Honey and Wheat Bagel
Serving size
114 g
Calories
300
Total Fat
3g
Saturated
0.4 g
Cholesterol
Sodium
0
600 mg
Total Carbohydrates
60 g
Dietary Fibre
4g
Sugar
6g
Protein
10 g
Sugar? Fibre?
Kellogg’s All Bran Bran Flakes
Kellogg’s Two Scoop Raisin Bran Flakes
Carbohydrate Tips
Daily:
Before training:
• Make at least ½ your grains
choices whole grains
• Choose cereals with less than 9
grams of sugar per serving more
often
• Aim for greater than 3 grams
fibre per serving
– 25-35 grams of fibre each
day
• Watch portion distortion (e.g.
bagels)
• < 3 g fibre if experience
gastrointestinal discomfort
• Choose complex carbs for
sustained energy
Sodium
• Daily Limit 2,300 mg/day
– 1 tsp salt
• Select foods with Daily Value of <5% to 15%
• Some athletes may need to increase sodium intake if
have high sweat rates/high sodium loss (can lose
1g/hour in sweat)
Sodium
Pretzels
Soy Sauce
Cambell's Chicken Noodle Soup Bowl
Lean Cuisine Chicken Fettuccine
Tomato Juice
Slice pizza
Ragu Pasta Sauce
Side Kicks Asian Teriyaki Noodles
Tuna
Cherrios
Sports Drink
Ketchup
Skim Milk
Apple
Amount
10
1 tbsp
345 g
1 pack
1 cup
1 slice large
1/2 cup
1/2 cup
3 oz
1 cup
1 cup
1 tbsp
1 cup
1
Sodium
1029 mg
902 mg
870 mg
630 mg
653 mg
570 mg
480 mg
400 mg
287 mg
213 mg
210 mg
167 mg
103 mg
1 mg
Fat
• A source of energy during endurance exercise
• Vitamins A, D, E, K
• Avoid large amounts of fat before competition or
practice
• Sits in stomach
• Limit deep fried food (trans fat)
• Fast food not great choice
• THE GOOD (daily)
– Unsaturated
• THE ‘BAD’ (small amount)
– Saturated
• THE UGLY (avoid)
– Trans Fats
Look beyond the Claims
Did You Know?
• Kraft Peanut Butter has always been:
– Cholesterol free
– Lactose free
– Gluten free
– Kraft Peanut Butter is low in saturated fat and is free of
cholesterol, trans fat and gluten.
Ingredients: Select roasted peanuts, corn dextrin, sugar, salt,
hydrogenated vegetable oil
The new way of eating..
1.
Don’t eat food your great grandmother wouldn’t recognize
2.
Avoid foods with “high fructose corn syrup”, “hydrogenated oil” or
“partially hydrogenated oil”
3.
Don’t eat food with more than 5 ingredients or ingredients you
can’t pronounce
4.
If it can sit on your shelf for 5 years and not go bad….don’t eat (Eat
foods that will eventually rot)
5.
If you just add boiling water (or microwave) and it’s ready to
eat…..don’t eat it
Thank you!
[email protected]