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Nutrition for Performance

Nutrition for Performance. What is Nutrition?. “the provision of the materials necessary (in the form of food) for an organism to support life (growth, maintenance, etc) Therefore: “good nutrition” = “bad nutrition” = . Canada’s Food Guide.

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Nutrition for Performance

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  1. Nutrition for Performance

  2. What is Nutrition? • “the provision of the materials necessary (in the form of food) for an organism to support life (growth, maintenance, etc) • Therefore: • “good nutrition” = • “bad nutrition” =

  3. Canada’s Food Guide • Important because, if followed, helps individuals meet their daily nutrient requirements and promote health • (not necessarily their caloric requirements) • Objective- reduce risk of obesity, type2 diabetes, CVD, osteoporosis, certain cancers through healthy eating patterns • Specifies amounts and types of food to eat for an average person

  4. Fruit and Vegetable Group • Largest arc on food guide • 5-10 servings/day • Try to get at least 1 dark green and 1 orange f/v per day • Folate, vitamin A • Have more vegetables and fruit than juices • Why??

  5. Grain Products • 2nd arc • 6-12 servings per day • Chose WHOLE grain products more often (make at least ½ your choices whole grains) • Why? • Chose products that are low in fat, sugar and salt • Good examples?..

  6. Milk and Alternatives • Recommended # of servings changes based on age and gender • Teens need 3-4 servings/day • Chose lower fat products more often • Try to drink 2 cups of milk / day for Vitamin D (many other products/ alternatives are not fortified with Vit. D)

  7. Meat and Alternatives • 2-3 servings/day • Lean meat and alternatives • Eggs, nuts, seeds • Beans, lentils, tofu more often • At least 1 servings of fatty fish / week

  8. Oils and Fats • Unsaturated vs saturated vs trans fats • Use sparingly • Limit saturated and trans • Healthy diet should include some unsaturated fat (ie 2-3Tbsp) • Why? • Examples of healthy fats:

  9. Other • There’s room in a healthy diet for some “other” choices • E.g. :

  10. Food Guide Tips •   Eat at least one dark green and one orange vegetable each day.     • Choose vegetables and fruit with little or no added fat, sugar or salt. • Have vegetables and fruit more often than juice. • Make at least half of your grain products whole grain each day.   • Choose grain products that are lower in fat, sugar or salt. • Drink skim, 1% or 2% milk each day. Drink fortified soy beverage if you do not drink milk.     Select lower fat milk alternatives.   • Have meat alternatives such as beans, lentils and tofu often.   • Choose at least two Food Guide Servings of fish each week.   • Select lean meat and alternatives prepared with little or no added fat or salt.   • Include a small amount of unsaturated fat each day. • Satisfy your thirst with water.   • Limit foods and beverages high in calories, fat, sugar or salt.

  11. Nutrients • Nutrients • Substances needed for growth, metabolism and other body functions • Micronutrients • Nutrients required in small amounts to aide physiological function • Cannot be manufactured by our bodies, therefore must be obtained through food/supplements • Vitamins and minerals • Calcium, potassium, sodium, magnesium, iron, phosphorus, copper, etc.

  12. Nutrients, cont. • Macronutrients • Nutrients that provide calories (energy) • 3 broad classes • Carbohydrates • Made up of chains of C, H, O • 4 calories per gram • Starch (ie complex carbs) • Fiber • Simple sugars (simple carbs) • Most of carbohydrates should come from complex carb sources • take longer to absorb • Contain more micronutrients • 50-60% of daily caloric intake • Glycemic Index?

  13. Macronutrients, cont. • Protein • Composed of amino acids • Humans need 20 different amino acids • 9 cannot be made by the body, therefore must be ingested • Called essential amino acids • Foods containing ALL 20 amino acids = complete proteins • Eg animal products- meat, eggs, cheese, milk • Important for muscle growth and repair, immune system, hormones, etc • Also use protein for energy when low on carbs/fats • Higher growth = more protein required • 4 calories per gram • Average adult needs 0.8 g protein per kg body weight (15-20% of daily caloric intake) • Athletes- 1.2-1.7 g/ kg, depending on training/sport

  14. Fat • Chains of fatty acids • Saturated vs unsaturated vs trans • Important for growth, protection, insulation • 9 calories per gram • 25-30% of caloric intake

  15. Presentation will be on one fad diet that you have researched. Based off your knowledge of dietary requirements, you will make an in-depth analysis of your chosen diet, and compare it to our Canada Food Guides recommended daily servings of Fruits, Vegetables, grains, etc... • You will examine each category within the Canada food guide, as well as the daily recommended caloric intake for males and females. This presentation must be 8-10 minutes. Be sure to discuss why you would support this diet or why you would not. The purpose of this presentation is to examine which diets are actually healthy and beneficial for active individuals and which ones promote unhealthy eating habits. • Content /10 • Delivery and Professionalism /5 • Comparison /10

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