Fitness Fixes

1. Fitness Fixes Nutrition 101

2. What is a calorie (kcal)? is the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.

3. and former President Bush says The jury is out on that one folks…

4. According to Wikipedia: • The small calorie or gram calorie (symbol: cal) is the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celsius. • The large calorie, kilogram calorie, dietary calorie, nutritionist's calorie or food calorie (symbol: Cal, equiv: kcal) is the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius. The large calorie is thus equal to 1000 small calories or one kilocalorie (symbol: kcal).

5. In English please! • In other words calories are a better way to track the way we use energy in our systems. • The warmer we get from expending high energy bursts through movement the greater the caloric expenditure.

7. How many calories are there in a pound (lb)?

8. 3500 calories (kcals) make up one pound of fat and/or muscle

10. Let’s do some math!

11. Balancing our Diet!

12. Designing balanced diets

13. Healthy eating doesn’t have to be boring or avoiding all your favourite foods. • In fact, the first rule of healthy eating is to ENJOY your food! • Eating healthy is all about getting the balance right.

14. What is a balanced diet? A diet which matches the nutrient and energy requirements of an animal regardless of its life stage or lifestyle

15. Nutrients Minerals Fats Carbohydrates Vitamins Water Proteins

16. Protein Quality depends upon ….. Quantity of N to make new AA’s EAA profile digestibility Highest quality Contains right balance of all EAA’s Eggs & milk Meat (fish bird, mammal) Vegetable / plant Lacking in some EAA’s Lowest quality

17. Carbohydrates Energy (eg for the brain, muscles) Digestive health - fiber increases dietary bulk, prevents constipation fermented to produce short chain fatty acids to feed the lining of the digestive tract The function of carbohydrate is ...

18. Fat Source of essential fatty acids Linoleic acid Linolenic acid Skin & coat condition Concentrated energy source Palatability Functions Insulation and protection of organs Brain and retinal development Fat soluble vitamins (A D E K) are stored in fat

19. Vitamins • Organic compounds which help to regulate body processes • fat soluble e.g. A, D, E, K (generally stored in the body) • water soluble e.g. B, C (excess generally excreted) • Function: • eyesight - vitamin A • antioxidants - vitamin C and E • skeleton - vitamin D • metabolism - vitamin E • Sources: • cereal, fish oils, nuts, liver, fruit & vegetables

20. Minerals • Inorganic elements (referred to collectively as Ash) • divided into macromineralseg calcium, phosphorous microminerals (trace elements) • In excess most are toxic • Important for • bones & teeth, e.g. calcium and phosphorous • body fluids, e.g. sodium and potassium • components of many enzymes

21. Water • Contains hydrogen and oxygen • ESSENTIAL for normal function • Function • required for all body fluids • carrier of vitamins (C, B) • dissolves nutrients and transports them around the body • heat exchange • Source- e.g. vegetables, meat

22. WATER! Water is essential to keeping us healthy. It keeps us hydrated. It helps us to digest food. Maintain a healthy digestive tract. Make sure YOU drink lots of water!

23. !!!!

24. The Grain Group This group gives us carbohydrates for the energy that we need to keep our bodies running 24 hours a day.

25. What will you find in this group? Bread: white, wheat, bagels, muffins Cereal: hot and cold Pasta: spaghetti, macaroni, noodles Barley Rice Crackers

26. Carbohydrates 4 kcals One of the most important parts of the diet is carbohydrate for energy. Body cells need energy for processes such as growth, repair and movement. Carbohydrates in the diet provide this immediate source of energy. They are found in breads, rice, beans, milk, popcorn, potatoes, cookies, spaghetti, and veggies for example. Make sure you understand the differences between “simple and complex” carbohydrates.

27. The American Dietetic Association (ADA) recommends our diet should consist of at least 50% carbohydrates.

29. Why do you think athletes often eat lots of carbohydrates?

31. Fruits • Fiber in fruit also helps us digest our food. • Eat at least two servings a day. • Apples, bananas, oranges, strawberries, pear, kiwi, melons, pineapple, and many more.

33. The Vegetable Group Vegetables give us vitamin A that keeps our skin healthy. It also contains vitamin C that helps to prevent diseases.

34. Vegetables Vegetables come in many varieties. Tomatoes, cucumbers, onions, broccoli, parsley, cilantro, corn, peas, green beans, lettuce, celery, carrots, potatoes, mushrooms, and many more.

35. Proteins 4 kcals Proteins are the building blocks of all cells. They are essential for the healthy growth and repair of body cells and tissues. Unlike carbohydrate and fat molecules, proteins cannot be stored in the body and about 80g per day is required. Any excess protein is broken down in the liver and we get rid if it when we go to the toilet. Meat, milk, eggs and cheese supply a lot of protein.

36. Proteins are polymer chains made of amino acids linked together by peptide bonds. During human digestion, proteins are broken down in the stomach to smaller polypeptide chains via hydrochloric acid and protease actions This is crucial for the synthesis of the essential amino acids that cannot be biosynthesized by the body.

37. FISH It is recommended that we eat two portions of fish a week, one of which should be oily. • Oily fish includes: • Mackerel • Salmon • Trout • Sardines • Pilchards • Fresh tuna (not canned)

38. FRESH FISH!!! Not this guy!!!

39. Milk Products • Try some of these products: • Milk, yogurt, cheese, pudding, ice cream, cottage cheese and many more!

40. Fat 9 kcals • Fats are needed by the body for things like making new cells, to keep our internal organs safe, to store energy and to make certain hormones. • Meats, dairy products; milk, butter, cream, nuts and vegetable oils supply most of the fats

41. Fats • We need some fats in our diet, but not many. • Fats give us energy and can be stored in the body to be used when the body needs energy. • Butter and cooking oils are fats. • Cheese and nuts are also high in fat.

42. Healthier eating and drinking

43. Energy BUTTER Energy content of food 1 gram of protein equals 5.65kcal of energy 1 gram of fat equals 9.4kcal of energy 1 gram of carbohydrate equals 4.15kcal of energy

44. Criteria for a complete diet in balance with energy content on the ‘plateau’ in balance with other nutrients Each nutrient is ... in a useable form

45. Milk and dairy foods Eat in moderate amounts These foods are a rich source of calcium but they can also be high in saturates so choose reduced fat and low fat varieties when possible.

46. Foods containing fat, foods containing sugar ………….. Eat in small amounts Eat these foods infrequently or use small amounts.

47. Salt A lot of the salt we eat comes from processed foods, so don’t add use too much when cooking and don’t add salt to your food automatically. Taste it first!

48. How much should you eat? 6 Grain Group servings 2 Servings from the Fruit Group 3 Vegetable Group servings 2 Meat Group servings 3 Servings from the Milk Group

49. What about energy ? why is it so important ?

50. Calcium • Dairy products like cheese, milk and yoghurt contain lots of calcium. • We need calcium to build strong and healthy bones and teeth.