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Label Reading

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?

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Label Reading

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  1. Label Reading Food and Beverages for Health and Performance Holly Grant, RD IOC, Sports Nutrition Diploma

  2. Overview • Fueling for Sport Review • Nutrition Label • Serving Size • Carbohydrates • Sodium • Fat • Activity

  3. Hmmmmm…. What does “healthy” food mean to you? How do you know if a food is “healthy”?

  4. What does eating for performance mean to you? What foods do you choose before, during, after training/competition?

  5. A Quick Review

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. Fluid and Hydration Signs of Dehydration • Dry mouth • Fatigue • Lightheaded • Muscle Cramps • Thirst • Decreased Performance

  18. How to stay hydrated • You must start hydrated • Cannot play “catchup” during race • As you sweat you are losing more fluid • “Pee test”

  19. 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

  20. 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

  21. 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”

  22. 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

  23. Hydrating after a marathon

  24. 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)

  25. Three parts of a label? 1. Ingredient List 2. Nutrition Facts 3. Nutrition Claims

  26. 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.

  27. Nutrition Facts • Standard Format • Easy to find and read • Provides information on calories and 13 other nutrients

  28. 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

  29. 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

  30. 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

  31. % 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

  32. 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.

  33. 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

  34. Nutrition Claims: 2 types • Nutrient Content Claims • Diet-related Health Claims

  35. Nutrition content claims: When you want to decrease the amount of certain nutrients

  36. Nutrition content claims: When you want to increase the amount of certain nutrients

  37. 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".

  38. Serving size Light Tuna 170 g in water (120 g drained weight) • You make two tuna sandwiches from this can. • How many Calories will you get from the tuna in two sandwiches?

  39. Carbohydrates Also known as: (“ose”) • Sucrose • Fructose • Galactose • Lactose • Maltose • Starch • Fibre

  40. 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

  41. How many servings of carbohydrates?

  42. Sugar? Fibre? Kellogg’s All Bran Bran Flakes Kellogg’s Two Scoop Raisin Bran Flakes

  43. Carbohydrate Tips Daily: • 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) Before training: • < 3 g fibre if experience gastrointestinal discomfort • Choose complex carbs for sustained energy

  44. 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)

  45. Sodium

  46. 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

  47. THE GOOD (daily) Unsaturated THE ‘BAD’ (small amount) Saturated THE UGLY (avoid) Trans Fats

  48. 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

  49. The new way of eating.. • Don’t eat food your great grandmother wouldn’t recognize • Avoid foods with “high fructose corn syrup”, “hydrogenated oil” or “partially hydrogenated oil” • Don’t eat food with more than 5 ingredients or ingredients you can’t pronounce • 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

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