food for energy- optimising human performance. 2 classes of nutrients carbohydrates proteins fats...
TRANSCRIPT
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FOOD for Energy-
Optimising
Human Performance
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Classes of Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water
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Types of Carbohydrates (2 types)
Simple pop, sweets, fruit individual glucose
or fructose molecules
Complex pasta, rice, breads,
potatoes Chains of glucose
molecules
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Getting the most out of your carbs
Base you diet on whole foods
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Types of Protein
Sources of Protein Animal (complete)
meats, dairy Vegetable (incomplete)
beans, nuts, legumes, grains
Types of Amino Acids Nonessential (14) – can be made by body Essential (8) – must be made by body
Amino acids linked together
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Eat at least 2 portions of fish per week
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FISH OILS & health Habitual consumption of fish oils
associated with reduced mortality from heart disease. ? Due to high levels of eicosapentaenoic acid (EPA), an omega-3
fatty acid, present in fish oils.
EPA intake is low in vegetarian/vegan diets. 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).
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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?
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Types of Fats Saturated
Animal sources Solid at room temperature
Unsaturated (poly- or mono-) Vegetable sources Liquid at room temperature
Click for link to hydrogenationprocess
H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H
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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
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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
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Compare Dietary Recommendations
CHOCHO (55-60%)FATFAT (30%)
PROPRO (10-15%)
U.S.D.A.
CHOCHO (45-65%)FATFAT (20-35%)
PROPRO (10-35%) Institute of
Medicine U.S
Questions:1. Why do theguidelines differ?
2. What is a “healthy diet”?
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Vitamins
Organic substances that regulate numerous and diverse physiological processes in the body
Do not contain calories Two types
Fat solubleWater soluble
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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
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Iron Important component of hemoglobin Iron deficiency is known as anemia
(Symptoms: shortness of breath, fatigue)
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Antioxidant All-Stars
Broccoli Canteloupe Carrot Kale Mango Pumpkin Red Pepper Spinach Strawberries Sweet potato
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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
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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
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Does the Healthy Eating Pyramid more effectively capture the elements of a healthy diet?
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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?
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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
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Caloric Content of Foods
Carbohydrates 4 cal/g
Protein 4 cal/g
Fats 9 cal/g
Alcohol 7 cal/g
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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.
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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:
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Oily / fatty fish White / non-oily 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
KalabasuLingMonkfishParrot fishPollackPomfretRed and grey mulletRed fishRed snapperRohuSea bassSea breamSharkTilapiaTurbotTinned tunaMarlinCodHaddockPlaice
ColeyWhitingLemon soleSkateHalibutRock
salmon/DogfishAyrCatfishDover soleFlounderFlying fishHakeHokiJohn Dory
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Promoting health- offsetting metabolic disease
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http://www.bda.uk.com/weightwise.html#weight%20wise