NutritionNutritionChildren, Children, Adolescents and Adolescents and Sports PeopleSports People

Session OutlineSession Outline Importance of Healthy EatingImportance of Healthy Eating Nutrition for Children and Young Nutrition for Children and Young

PeoplePeople Activity – how do you measure up?Activity – how do you measure up? Nutrition for Sports PeopleNutrition for Sports People Activity – food comparisonActivity – food comparison

Why is Healthy Eating Why is Healthy Eating important for Children important for Children

and Teenagers?and Teenagers?

Everything you experience now will influence the rest Everything you experience now will influence the rest of your lifeof your life

Lots of things are happening to you……Lots of things are happening to you……Body Body Growth, Sexual maturity, Body shape Growth, Sexual maturity, Body shapeIdeas,Ideas,Feelings about you,Feelings about you,Friendships,Friendships,Family relationships,Family relationships,Future plans??????Future plans??????

The food you eat now will have a strong influence on your health both NOW and in the FUTURE!

Short termShort termImproves:Improves: EnergyEnergy FitnessFitness LooksLooks Well beingWell being Immunity Immunity ConcentrationConcentration Wt ControlWt Control

Long termLong termReduce risk of Reduce risk of

developing;developing; Anorexia NervosaAnorexia Nervosa Bulimia NervosaBulimia Nervosa Dental CariesDental Caries Lifestyle related health Lifestyle related health

problems as problems as Adults:Adults: ObesityObesity

OsteoporosisOsteoporosis Cardiovascular Cardiovascular

Disease Disease Type II Type II

DiabetesDiabetes Some CancersSome Cancers

Basis of a Healthy DietBasis of a Healthy Diet

BALANCE + MODERATION + BALANCE + MODERATION + VARIETYVARIETY

ANDAND

ENERGY IN = ENERGY OUT ENERGY IN = ENERGY OUT

Dietary GuidelinesDietary Guidelines“Enjoy a wide variety of “Enjoy a wide variety of

nutritious foods”nutritious foods” Cereals Cereals FruitFruit Vegetables, legumesVegetables, legumes Lean meat, fish, poultry & Lean meat, fish, poultry &

alternativesalternatives Milk, yoghurt, cheeseMilk, yoghurt, cheese ExtrasExtras

Difference Between Children Difference Between Children and Adolescentsand Adolescents

Estimated energy requirements are:Estimated energy requirements are:

Children 4-7yrs = 6400 – 8300kJChildren 4-7yrs = 6400 – 8300kJ

Children 8-11yrs = 7700 – 9800kJChildren 8-11yrs = 7700 – 9800kJ

Adolescents 12 – 18yrs = 8100 – 13500kJAdolescents 12 – 18yrs = 8100 – 13500kJ

Children 4-7Children 4-7Breads, cereals, rice, Breads, cereals, rice, pasta and noodlespasta and noodles

3-7 serves3-7 serves

Vegetables and Vegetables and legumeslegumes

2-4 serves2-4 serves

FruitFruit 1-2 serves1-2 servesMilk, yoghurt, cheeseMilk, yoghurt, cheese 2-3 serves2-3 servesMeat, fish, poultry, Meat, fish, poultry, eggs, nuts and eggs, nuts and legumeslegumes

0.5-1 serves0.5-1 serves

ExtrasExtras 1-2 serves1-2 serves

Children 8-11Children 8-11Breads, cereals, rice, Breads, cereals, rice, pasta and noodlespasta and noodles

4-9 serves4-9 serves

Vegetables and Vegetables and legumeslegumes

3-5 serves3-5 serves

FruitFruit 1-2 serves1-2 servesMilk, yoghurt, cheeseMilk, yoghurt, cheese 2-3 serves2-3 servesMeat, fish, poultry, Meat, fish, poultry, eggs, nuts and eggs, nuts and legumeslegumes

1-1.5 serves1-1.5 serves

ExtrasExtras 1-2 serves1-2 serves

Adolescents 12-18 Adolescents 12-18 Breads, cereals, rice, Breads, cereals, rice, pasta and noodlespasta and noodles

4-11 serves4-11 serves

Vegetables and Vegetables and legumeslegumes

4-9 serves4-9 serves

FruitFruit 3-4 serves3-4 servesMilk, yoghurt, cheeseMilk, yoghurt, cheese 3-5 serves3-5 servesMeat, fish, poultry, Meat, fish, poultry, eggs, nuts and eggs, nuts and legumeslegumes

1-2 serves1-2 serves

ExtrasExtras 1-3 serves1-3 serves

ImportantImportant By eating a wide variety of food, By eating a wide variety of food,

you are more likely to consume all you are more likely to consume all the nutrients you need.the nutrients you need.

NO SINGLE FOOD can provide NO SINGLE FOOD can provide you with all the nutrients you with all the nutrients

necessary for good health!!necessary for good health!!

Important NutrientsImportant NutrientsCarbohydratesCarbohydrates

Main energy source can be sugars or Main energy source can be sugars or starches. starches.

Best Sources:Best Sources: Wholegrain Breads & Cereals, fruit, legumesWholegrain Breads & Cereals, fruit, legumes

Others:Others: Jam, sugar, honey, s’drink, lollies, cakes, Jam, sugar, honey, s’drink, lollies, cakes,

((Fat/Fat/sugar)sugar)

Important NutrientsImportant NutrientsProteinProtein

Growth, build & repair muscle & other body Growth, build & repair muscle & other body tissues.tissues.

Best Sources:Best Sources:Lean meat, eggs, dairy, legumes and nuts.Lean meat, eggs, dairy, legumes and nuts.

Important NutrientsImportant NutrientsFatFat

Important for absorption of some vitamins, & Important for absorption of some vitamins, & growth, energy. 3 types:growth, energy. 3 types:

Saturated (BAD)Saturated (BAD)Animal products such as meat, dairy, eggs, butter, Animal products such as meat, dairy, eggs, butter, coconut & palm oil.coconut & palm oil.

Poly & Mono-unsaturated (GOOD)Poly & Mono-unsaturated (GOOD)Seeds, fish, margarine and most vegetable oils, Seeds, fish, margarine and most vegetable oils, avocado, olives, nuts.avocado, olives, nuts.

Important NutrientsImportant NutrientsWaterWater

Helps excrete waste products. Helps excrete waste products. Minimum 2L per dayMinimum 2L per day. .

Best source:Best source: H2O H2O

OthersOthersSoft drinks, fruit juice, fresh fruit, cordial, Soft drinks, fruit juice, fresh fruit, cordial, sports drinks (cause dental caries). Avoid sports drinks (cause dental caries). Avoid caffeinated fluids and alcohol- dehydratingcaffeinated fluids and alcohol- dehydrating

Important NutrientsImportant NutrientsFibreFibre

Prevent constipation, prevent bowel cancer Prevent constipation, prevent bowel cancer and heart disease, assists with weight and heart disease, assists with weight control. control.

Sources:Sources:Plant foods - fruit, vegetables, wholegrain breads Plant foods - fruit, vegetables, wholegrain breads and cerealsand cereals

Important NutrientsImportant NutrientsVitaminsVitamins

Vital to life. Necessary to build bones, teeth, Vital to life. Necessary to build bones, teeth, and body tissues.and body tissues.

Best SourcesBest Sources - Eating a WIDE VARIETY of foods - Eating a WIDE VARIETY of foods from the 5 food groups.from the 5 food groups.

Important NutrientsImportant NutrientsMineralsMinerals

Vital to life. Especially important during Vital to life. Especially important during growth.growth.

Calcium - Calcium - Strong bones/teeth, muscle contraction, Strong bones/teeth, muscle contraction, nerve impulses, blood clotting. nerve impulses, blood clotting. Best sources:Best sources: Milk, Yoghurt, Cheese, Canned Fish (with Milk, Yoghurt, Cheese, Canned Fish (with bones).bones).Others:Others: some green vegies, soy beans & legumes. some green vegies, soy beans & legumes.

Iron - Iron - Healthy Blood to transport oxygen to your organs, Healthy Blood to transport oxygen to your organs, cells, tissues so they can use energy you get from food. cells, tissues so they can use energy you get from food. Best source:Best source: Animal products, especially lean red meat. Animal products, especially lean red meat.Others:Others: Other meats, green leafy vegies, w’grain and Other meats, green leafy vegies, w’grain and fortified B & C.fortified B & C.

Look at what you Look at what you ate during the ate during the

weekweekUse the handouts to work out how Use the handouts to work out how your eating pattern compares to your eating pattern compares to the AGHE.the AGHE.

Are there any groups where you Are there any groups where you are;are; over the recommended?over the recommended? under the recommended?under the recommended?

What about Sports PeopleWhat about Sports PeopleA basic training diet should:A basic training diet should: Provide energy and nutrients to meet Provide energy and nutrients to meet

demands of trainingdemands of training Include a wide variety of foodsInclude a wide variety of foods Enable the athlete to achieve optimal body Enable the athlete to achieve optimal body

weight and fat levels for performanceweight and fat levels for performance Promote a quick and full recovery after Promote a quick and full recovery after

exerciseexercise Provide adequate fluids to ensure maximum Provide adequate fluids to ensure maximum

hydration before, during and after exercisehydration before, during and after exercise Consider the short and long term health of Consider the short and long term health of

the individualthe individual

What about Sports PeopleWhat about Sports People Depends on type of sportDepends on type of sport Still need to have a balanced healthy Still need to have a balanced healthy

diet to get vitamins and minerals diet to get vitamins and minerals (can’t pig out on extras)(can’t pig out on extras)

Is very similar to that of the general Is very similar to that of the general public – just require more serves and public – just require more serves and better planning.better planning.

What about Sports PeopleWhat about Sports PeopleCarbohydratesCarbohydrates Serves as an energy fuel for the Serves as an energy fuel for the

body, stored in liver and muscle body, stored in liver and muscle tissue as glycogentissue as glycogen

Is the most readily available fuel for Is the most readily available fuel for exerciseexercise

A high carbohydrate diet and regular A high carbohydrate diet and regular training promotes high glycogen training promotes high glycogen stores and spares proteinstores and spares protein

What about Sports PeopleWhat about Sports People Depending on type of activity and training Depending on type of activity and training

regime amount can vary from:regime amount can vary from:– 5-7g/kg, <1hr mod intensity5-7g/kg, <1hr mod intensity– 7-10g/kg, 1-3 hours mod-high intensity7-10g/kg, 1-3 hours mod-high intensity– 10-12g/kg, 5-6 hours mod-high intensity10-12g/kg, 5-6 hours mod-high intensity

AGHE provides ~ 500g CHO at max AGHE provides ~ 500g CHO at max servings. Therefore, people training at servings. Therefore, people training at high level will need extra CHO foods.high level will need extra CHO foods.

Best Sources?Best Sources?

What about Sports PeopleWhat about Sports PeopleProteinProtein Is important for muscular repair and Is important for muscular repair and

growthgrowth 1.2 – 1.6g/kg (~0.75g/kg average 1.2 – 1.6g/kg (~0.75g/kg average

person)person)However, AGHE provides enough However, AGHE provides enough protein to meet requirementsprotein to meet requirements

NB. Eating extra protein above NB. Eating extra protein above requirements DOES NOT mean you will requirements DOES NOT mean you will build more muscles!build more muscles!

Best Sources?Best Sources?

What about Sports PeopleWhat about Sports PeopleWaterWater ++, especially endurance++, especially endurance Consume before, during and afterConsume before, during and after

Vitamins and MineralsVitamins and Minerals Vitamin and minerals are required in many Vitamin and minerals are required in many

body functions and processesbody functions and processes A balanced diet usually ensures athletes A balanced diet usually ensures athletes

meet vitamin and mineral needs. meet vitamin and mineral needs. ? If athletes need ? If athletes need moremore than non-athletes than non-athletes

Food ComparisonFood ComparisonGroup 1: Sedentary teenagerGroup 1: Sedentary teenagerGroup 2: Teenage SportspersonGroup 2: Teenage Sportsperson

Lay out foods on butchers paper Lay out foods on butchers paper according to requirementsaccording to requirements

Think about serve sizes (use booklet Think about serve sizes (use booklet to help)to help)

What’s the difference?What’s the difference?

Some Good Websites for Some Good Websites for Sports NutritionSports Nutrition

Australian Institute of SportAustralian Institute of Sportwww.ais.org/nutritionwww.ais.org/nutrition

Sports Dietitians AssociationSports Dietitians Associationwww.sportsdietitians.com.auwww.sportsdietitians.com.au

QUESTIONS?QUESTIONS?