Download Nutrtion Intro - Food Categories & Labels - 2013

Nutrition for Performance
Food Categories
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The food that we eat is broken down into two
main categories
Two categories: macronutrients and
micronutrients
Macronutrients – carbohydrates, protein, fat
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Direct source of energy
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Supply energy for daily life and physical exercise
and work
Micronutrients
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Vitamins and minerals
Do not provide energy but play an important
role in nutrition
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Without them, normal processes like digestion and
food metabolism would not happen
The Macronutrients
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Protein – when proteins are ingested, the body
breaks them down into amino acids
Each gram of protein yields 4 calories of energy
Essential amino acids – amino acids that the
body cannot synthesize and must therefore be
ingested
All body tissues contain protein
Recommended that 10-15% of our daily caloric
intake consists of protein (adults)
Carbohydrates
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Most accessible energy source
We need more carbohydrates than any other
nutrient except water
Yield 4 calories per gram
55-60% of our daily caloric intake
(recommended)
Complex carbohydrates: in the form of starch
takes longer to absorb
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fruits, vegetables, legumes, pasta*, cereals*
Cont...
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Simple carbohydrates: aka sugar
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Used quickly for energy but not a lot of nutritional
value
The Glycemic Index
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Indicates the rate of carbohydrate digestion and
its effects on the blood glucose levels
Foods such as sugar and honey have a high
glycemic index because their digestion leads to
a quick rise in blood sugar
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This leads to a rise in insulin which responsible for
lowering blood glucose levels
Moderate GI foods: whole-grained breads, rice,
bran, etc.  Be careful with these as they spike insulin
levels too
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Low GI foods: fruits, beans and lentils
Fats
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Saturated fats: come from animal sources
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Tend to have a higher concentration of low-density
lipoprotein (LDL – bad cholesterol)
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Some forms are considered “bad” fats because...
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Raises cholesterol levels in the blood
Builds up in arteries
Polyunsaturated fats: come from plant
sources
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Tend to have a higher concentration of high-density
lipoprotein (HDL – good cholesterol)
Cont...
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Fats are important sources of energy
Release more energy, more quickly – yields 9
calories per gram
25-30% of daily intake is recommended
When stored in the body fats also insulate and
protect vital organs
Sources:oils, meats, nuts and seeds
The Micronutrients
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Vitamins: come from the foods we ingest
(except for vit. D – body produces from sunlight,
added to milk* and margarine* in Canada)
Vary in chemical makeup
Vitamin A, B, C, D, E, and K as well as
thiamine, and riboflavin
Absence of a vitamin may block one or more
specific metabolic reaction
Facilitate energy release and are important in
the synthesis of bone and tissue
Minerals
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Come from water and topsoil and are absorbed by
plants
7 key minerals: calcium, phosphorous,
magnesium, sodium, potassium, chloride, and
sulfur
Trace minerals – only require less than 100mg
per day – iron, manganese, and zinc
Iron is necessary for transport and use of oxygen,
deficiency can serious affect athletic performance
Low calcium – can lead to deterioration of bone
tissue
Reading Food Labels
Breaking Down a Label
“Fat Free” Does NOT Mean
“Calorie Free” or “Healthy”
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Common claims on a food package: “High in
fibre”, “low sodium”, “fat free”
Regulations ensure that these claims are based
on science and are accurate
New nutrition labels include: 1. a new title
(Nutrition Facts) 2. a more consistent serving
size 3. more clearly identified nutrient
information 4. expanded list of nutrients
Daily Value category indicated if there is a lot of
a little of the nutrient in a serving of food
Low-Fat Food
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“low-fat” foods have become a popular trend
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But obesity rates are at its highest
Main reason is because low-fat foods often
contain a high simple sugar content
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Makes them taste better
**Fat isn’t the enemy! It is an important part of our
diet!
Transfats
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Chemically they are close to the composition of
saturated fats
Equally as harmful
Increase concentration of LDLs while reducing
HDLs
Have no benefit at all
Found in hydrogenated or partially
hydrogenated fats (fast food)
Omega-3 Fatty Acids
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Unlike most fats, omega-3 fatty acids have
many health benefits
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Reduce inflammation, lower the amount of lipids in
the bloodstream, helps prevents cancer cell growth,
reduce the risk of becoming obese and improve the
body's ability to respond to insulin by stimulating the
secretion of leptin, a hormone that helps regulate
food intake, body weight and metabolism, and is
expressed primarily by adipocytes (fat cells)
Found in foods like avocado, coconut, salmon,
flax seeds, walnuts and many more...
Bottom Line…The Do’s & Don’ts
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Don’t be obsessed with counting calories and
fat content…we need GOOD fats and avoiding
them DOES NOT result in weight loss
Don’t consume a diet consisting primarily of
refined carbohydrates  these turn to sugar
and spike our insulin levels = bad!
Do choose whole, healthy foods (ie. Plants,
legumes, some lean meats…)
Be ACTIVE!
Dehydration and Fluid Replacement
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Water makes up 50-60% of the body's weight
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90% of blood plasma
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Enables heat to be released from the body (sweat)
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Consistancy of body temperature is achieved by 2
mechanisms: reflex dialation of skin- dilation of blood
cells in the skin, which forces blood to flow and transfers
heat to surface of skin
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Sweating reflex- activates sweat glands and thereby
sends excess fluid to surface where it can evaporate
Fluid Replacement
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It is important to take in fluids before, during
and after activity
Do not wait until you are thirsty – at this point it
is impossible to catch up
Content of the fluid is also important
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Level of carbohydrates in juice and pop is too high
– may cause cramping
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Tea, coffee and cola drinks are diuretics and will
dehydrate the body further
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Plain water may be best
Heat cramps, strokes and exhaustion
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One sure sign that a person has become
dehydrated is when they are exercising
strenuously but not sweating
Heat cramps: when muscles spasm or tighten
due to excessive loss of fluid and electrolytes
through sweating
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Symptoms: short, painful muscle twitches, followed
by a cramp
Heat exhaustion
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Heat exhaustion: severe condition requiring
medical attention
Associated with a loss of water and a
weakening of the body's ability to regulate its
internal temperature
Symptoms: high body temperature, pale, cool
and clamy skin, light-headedness, possible loss
of conscious
Heatstroke
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Aka sunstroke
Very serious – complete failure of the body's
heat-regulatory system
Should be treated as a medical emergency
Symptoms: very high body temperature,
headache, confusion or behavioural change,
very possibly a loss of consciousness