Nutrition

KNR 240

Objectives

What are the different kinds of nutrients, and what functions do they perform in the body?

How does the body use the foods we consume for fuel?What percentages of calories come from protein, fats,

and carbohydrates in the average American diet, and what percentages of these nutrients are recommended?

What guidelines have been developed to help people choose a healthy diet, avoid nutritional deficiencies, and protect themselves from diet-related chronic diseases?

How can people adapt nutritional information to their own lives and circumstances?

Resources

http://www.cast.ilstu.edu/dbrown/idph/

Focus on the nutritional aspects of this website.

Nutrition is:

A vitally important component of wellness.

Closely linked with certain diseases, disabling conditions, and other health problems.

THERE IS A LINK BETWEEN LIFETIME NUTRITIONAL HABITS AND THESE DISEASES!!

H E A R T D IS E A S E C A N C E R S TR O K E D IA B E TE S

M A JO R C H R O N IC D IS E A S ER IS K

FOODS ARE COMPOSED OF:

Proteins Carbohydrates Fats Vitamins Minerals Water

These are

ESSENTIAL NUTRIENTSNutrients that we must

include in our diet. Our body does not manufacture them

SIX CLASSES OF ESSENTIAL NUTRIENTS

3 PROVIDE ENERGYFat

Provide the most energy.

9 calories per gram

ProteinProvide 4 calories per

gram.

CarbohydratesProvide 4 calories per

gram.

3 DO NOT PROVIDE ENERGYvitaminsmineralsWater

Although vitamins, minerals, and water do not provide energy, they are still VITAL!

The body is approximately 60% water, and can survive only a few days without it.

Food Energy

AlcoholAlthough alcohol is not an essential nutrient, it does

provide energy. Alcohol provides 7 calories per gram

Proteins

Used primarily for building of new tissues, however, they can be broken down for energy when other fuels not available.

Excess can be converted and stored as fat.Are composed of AMINO ACIDSChemical structure contains nitrogenAMINO ACIDS are the building blocks of protein.There are twenty common amino acids found in

food.Only 9 of these are essential to an adult diet. The

remaining 11 can be produced by the body

Rating of Proteins

Protein sources are rated as “complete” or “incomplete” Complete Proteins:

High quality protein that provides all nine essential amino acids.Examples of complete proteins include: meat, fish, poultry, eggs,

milk and cheese #1 Complete Protein?????

Incomplete Proteins:Incomplete “Low quality” protein sources supply only some of the 9

essential amino acids.Sources of incomplete proteins include: beans peas and nuts.Come from plant sources.Can make complete protein if combined

Proteins

Most Americans eat 15-16%RDA is .8-1 gram/kg body weightAbout two-thirds of the protein intake in

the American diet comes from animal sources, which are typically high fat foods.

Do a SEARCH for good protein sources

Carbohydrates

During digestion, most carbohydrates are broken down into glucose. Some glucose remains in the blood and some is converted to

glycogen and is stored in the liver, muscles, and kidneys. Remaining glucose is converted to fat and stored in adipose.

FUNCTION:The brain, and some cells in the nervous system and

blood only use carbohydrates as a source of fuel. They do not utilize fat.

Also utilized during high-intensity exerciseClassified into two groups: Simple and Complex.

Glucose (C6H12O6) is the most important simple sugar in the body.The primary storage form of carbohydrates in the body is glycogen.Carbohydrates should be chosen based on their nutrient density.

Carbohydrates

Dietary fiber is another important consideration when choosing carbohydrates.Glycemic index is used to describe how quickly a food elevates the blood glucose level after ingestion.

Carbohydrates

Found primarily in plant foods.The only significant animal source is milk.Complex carb. sources include potatoes, rice,

pasta, bread, veggies, and beans

AT LEAST 55% of total calories should come from carbohydrates, with no more than 10-15% of these to come from simple carbohydrate sources.

FATS

Provide the most concentrated source of energy.The FUNCTION of fats (lipids) are:

insulation cushion body organs provide energy vitamin storage (fat soluble) add flavor and texture to foods

The body burns fat as an energy source for periods of rest and low to moderate physical activity.

Fat should make up <30% of calories, with no more than 10% coming from saturated fat sources.

Important terms

Fats

TriglyceridesPhospholipidsCholesterolLipoproteinsSaturated fatsUnsaturated fats

So…….

How does one choose foods that will best fuel their body?From an energy perspectiveFrom a health/wellness/disease prevention

perspective????

Food logs can be useful in learning about one’s food intake.Clients should be educated about how to properly complete food logs.Although a registered dietitian should be consulted for specific dietary analysis and instruction, a health fitness instructor who is not a dietitian can often provide information on healthy eating.

•You will be completing a diet analysis on yourself. Refer to instructions on website.

•Your recommendations should be based on the Dietary Guidelines for Americans.

Dietary Assessment

About the GuidelinesDietary Guidelines for Americans has been published jointly every

5 years since 1980 by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA).  The

Guidelines provide authoritative advice for people two years and older about how good dietary habits can promote health and

reduce risk for major chronic diseases.  They serve as the basis for Federal food and nutrition education programs.

Dietary Guidelines for Americans 2005 was released January 12, 2005, by HHS Secretary Tommy G. Thompson and USDA Secretary

Ann M. Veneman. Please visit www.healthierus.gov/dietaryguidelines/ for more information on

the 2005 Guidelines.  Development of the Dietary Guidelines is coordinated by HHS's Office of Disease Prevention and Health Promotion and USDA's

Center for Nutrition Policy and Promotion and Agricultural Research Service.

Dietary Guidelines For Americans

•Feel better today. Stay healthy for tomorrow •Make smart choices from every food group. •Mix up your choices within each food group. •Find your balance between food and physical activity. •Get the most nutrition out of your calories. •NUTRITION: To know the facts… •…use the label. •Play it safe with food. •About alcohol.

Dietary Guidelines for Americans, 2005 Easy to understand Brochure

Feel better today. Stay healthy for tomorrow

The food and physical activity choices you make every day affect your health—how you feel today, tomorrow, and in the future. The science-based advice of the Dietary Guidelines for Americans, 2005 highlights how to:•Make smart choices from every food group. •Find your balance between food and physical activity. •Get the most nutrition out of your calories. You may be eating plenty of food, but not eating the right foods that give your body the nutrients you need to be healthy. You may not be getting enough physical activity to stay fit and burn those extra calories. Eating right and being physically active aren't just a "diet" or a "program"—they are keys to a healthy lifestyle. With healthful habits, you may reduce your risk of many chronic diseases such as heart disease, diabetes, osteoporosis, and certain cancers, and increase your chances for a longer life.

www.healthierus.gov/dietaryguidelines

Make smart choices from every food group.

The best way to give your body the balanced nutrition it needs is by eating a variety of

nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.

A healthy eating plan is one that:•Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. •Includes lean meats, poultry, fish, beans, eggs, and nuts. •Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Make smart choices from every food group.

Dietary practices of children and adolescents.

Proportion of persons aged 2 & older who: Consume:

Current

Baseline (%)

2010

Target(%)

three or more daily servings of vegetables, with 33% from dark green & yellow veggies 3 50six or more daily servings of grain products, three or more from whole grain 7 50two or more daily servings of fruit 28 75less than 30% of calories from fat 33 75less than 10% of calories from saturated fat 36 75meet dietary recommendation for calcium 46 75

Mix up your choices within each food group.Focus on fruits. Eat a variety of fruits—whether fresh, frozen, canned, or

dried—rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small

banana, 1 large orange, and 1/4 cup of dried apricots or peaches). Vary your veggies. Eat more dark green veggies, such as broccoli, kale,

and other dark leafy greens; orange veggies, such as carrots, sweetpotatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and

lentils.Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk—or an

equivalent amount of low-fat yogurt and/or low-fat cheese (1½ ounces of cheese equals 1 cup of milk)—every day. For kids aged 2 to 8, it's 2 cups of milk. If you don't or can't consume milk, choose lactose-free milk products

and/or calcium-fortified foods and beverages.Make half your grains whole. Eat at least 3 ounces of whole-grain

cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as

"whole" in the list of ingredients.Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or

grill it. And vary your protein choices—with more fish, beans, peas, nuts, and seeds.

Focus on Fruits & Vary your Veggies

Choose a variety of fruits and vegetables daily.Fruits and veggies are complex foods containing

more than 100 beneficial vitamins, minerals, fiber, and other substances such as phytochemicals.

Phytochemicals and Antioxidants Much new research being done on these. Are said to aid in the preservation of the body’s healthy cells. Free-radicals damage cell membranes and cause gene

mutations.

Free Radicals & Antioxidants

A Free Radical is a chemically unstable molecule that is missing an electron. It will react with any molecule it encounters from which it can take an electron. (For example fats, proteins and DNA. This damages cell membranes and mutates genes.

Therefore, they have been implicated in aging, cancer, cardiovascular disease, and degenerative diseases such as arthritis.

Environmental factors such as cigarette smoking, exhaust fumes, radiation, excessive sun exposure, certain drugs, and stress can increase free radical production.

Antioxidants react with free radicals and donate lost electrons. They help by blocking the formation and action of free radicals and repair the damage they cause. Vitamin C, Vitamin A (beta-carotene), Vitamin E and selenium are a

few examples of antioxidants.

Phytochemicals

Anti-oxidants are a particular type of phytochemical which is a substance found in plant foods that may help prevent chronic diseases.

Examples of phytochemicals include sulforaphane (found in cruciferous veggies), allyl sulfides, and isoflavones.

See handout from website

Get Your Calcium-Rich Foods

One cup of milk is equivalent to approximately 300 mg of Ca

Good sources of Ca are low-fat dairy foods, leafy green veggies, and canned fish (eaten with bones).

RDA for Ca is 1000 mg.

Make half your grains whole

Simple Carbohydrates contain only one or two sugar units in each molecule. These provide much of the sweetness in foods.

Complex Carbohydrates Starches and most types of dietary fiber.

SOLUBLE: slows the absorption of glucose, binds cholesterol, which reduces serum cholesterol and CAD risk.

INSOLUBLE: binds water, making feces bulkier and softer• Both kinds of fiber contribute to disease prevention.• A diet high in soluble fiber can help people manage diabetes and high chol. levels.• A diet high in insoluble fiber can help prevent constipation, hemorrhoids, diverticulitis and

colon and rectal cancers• Some research suggests it may also reverse pre-CA changes.

Consist of chains of many glucose molecules. Are called POLYSACCHARIDES. All plant foods contain some dietary fiber.

Those particularly rich in fiber include fruits, legumes, oats (oat bran), barley, and psyllium.

Wheat (bran) cereals, grains, and veggies are good sources of insoluable fiber

Recommendation for daily fiber intake is 20-35 grams. Current intake is about 14 grams.

Locate good sources of fiber.

Refined VS Unrefined

The processing of packaged foods can remove fiber.

Refined carbohydrates retain all the calories, but are lower in fiber, vitamins, and minerals.

Unrefined carbohydrates take longer to chew and digest, and enter the blood more slowly.These have many health benefits.

Feel fuller longer, more anti-oxidant vitamins and phytochemicals, and decreased risk of diabetes.

•Read the Nutrition Facts label on foods. •Look for foods low in saturated fats and trans fats.

•Choose and prepare foods and beverages with little salt (sodium) and/or added sugars (caloric sweeteners).

Know the limits on fats, salt, and sugars.

Reading Food Labels

Calculating Fat %, Reading Food LabelsFind the food nutrition label. Look at the total number of calories and fat

grams in one serving.Multiply the number of fat grams by 9.Divide that number by the number of total

calories.Result is percent of calories that product has

that come from a fat.

Example: Ho-Ho’s

Serving size = 2 rolls.Calories per serving = 290.Total Fat per serving = 15 gramsSaturated fat = 7 grams.Calculate: 15 X 9 = 135, thus 135 calories are

fat calories.135 / 290 = 0.465 or 47%.SO, 47% of the calories in a HO-HO is from fat,

and 22% is from Sat. fat. YUCK!!!

Look for foods low in saturated fats and trans fats.

Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.Most fats in food are in the form of triglycerides.

Triglycerides are composed of a glycerine molecule (an alcohol) plus three fatty acid chains.

Fatty acids are made up of a chain of carbon atoms with oxygen attached at the end and hydrogen atoms attached along the length of the chain.

Fatty acids differ in the length of their carbon atom chains.

Choose Sensibly

Fatty Acid Classification

Fatty acids also differ by their degree of saturation.Fats are classified as saturated or unsaturated

depending on the amount of double bonds located between the carbon atoms. If no double bonds exist between carbons, a fat is classified

as “Saturated”. Fats are unsaturated depending on the amount of double

bonds between C atoms.FA’s with one double bond are called MONOUNSATURATED.FA’s with two or more double bonds are called

POLYUNSATURATED.

Cholesterol

Is a type of fat (sterol) found in animal products only.

It is manufactured by the body in the liver.High levels of cholesterol are linked to coronary

artery disease.RDA for cholesterol is less than 300 mg./day

Choose Sensibly

Main sources of saturated fats in the American diet are: hamburger, steak, roast, poultry skin, ice cream, and many baked products, cheese, coconut and palm oil, Crisco and butter.

These are solid at room temperature.

Choose Sensibly

Foods that are classified as mono or poly unsaturated typically come from plant sources.They are liquid at room temperature. This is because

there is not as many hydrogen bonds to the carbons.

Main sources include oils, except palm and coconut oil.

Mono’s=olive, canola, safflower and peanutPoly’s=corn, soybean and cottonseed

Choose Sensibly

Choose Sensibly The process of adding hydrogen to an oil to improve the texture of

foods and increase shelf life. Also helps the fat be more capable of withstanding high temperatures for frying.

Turns a liquid oil into a solid. Turns the double bonds in unsaturated fats to single bonds, thereby

increasing the degree of saturation and producing a more solid fat from a liquid oil.

Margarine... The process of hydrogenation produces fatty acids that are not

quite the same as a saturated fat, and are referred to as trans-fatty acids. Read on nutrition labels as hydrogenated or partially-hydrogenated

vegetable oils. Leads to health risk due to increase in cholesterol level.

Chemical Structure of Fatty Acids

Choose Sensibly

Choose Sensibly

Omega-3 Fatty Acids Is a form of polyunsaturated fat. Found in many kinds of fish. May play a role in CAD prevention. Has been found to reduce the tendency of the blood to clot, to

decrease inflammatory responses, helps heart to beat in a steady rhythm, and to increase HDL levels in women.

Recommendations is to have two or more servings fish/week.Examples: salmon, tuna, trout, mackerel, herring, sardines, and

anchovies.Plant sources include dark green leafy veggies, walnuts, and flax

seeds.

Choose Sensibly

High saturated and trans-fat in the diet increases level of serum cholesterol and LDL, and lowers HDL. High LDL leads to increased risk of CAD.

Consumption of unsaturated fats may lead to a decrease in total serum cholesterolMono-unsaturated fats may lower total cholesterol

and LDL, yet have no effect or may raise HDLPoly-unsaturated fats may also lower total

cholesterol and LDL, but tend to also lower HDLDiet high in fat may also lead to cancer and

weight management problems.

Choose Sensibly

To lower trans fats, decrease intake of:Deep-fat fried foods and baked goods made with

hydrogenated vegetable oils.

Choose:Liquid oils rather than margarine or shortening for

cooking, and flavor tub or squeeze margarines or those labeled low-trans or trans-free over standard stick margarines.Remember, the softer or more liquid the fat is, the less

saturated and trans fat it is likely to contain.

Choose Sensibly: Reducing the fat in your diet

Be moderate in your intake of fast foods, commercially prepared baked goods and desserts, deep-fried foods, meat, poultry, nuts and seeds, and regular dairy products.

Season vegetables, seafood, and meats with herbs and spices rather than with creamy sauces, butter, or margarine.

Try non-fat mayonnaise and fat-free salad dressings. Steam, boil, bake, or microwave vegetables. Roast, bake, or broil meats, poultry, or fish so that fat drips away as it

cooks. Use non-stick cookware so added fat is not necessary. Make gravies with de-fatted broth. Substitute egg whites or egg beaters for whole eggs. Substitute liquid butter buds, applesauce or non-fat yogurt for butter or

margarine in baking.

Choose Sensibly: Fat Intake RecommendationsHumans only need a single tablespoon of vegetable oil

per day (15 grams) to get their essential FA. Linoleic and alpha-linolenic These are polyunsaturated fats.

The average American consumes about 32-38% of their calories from fat (75 grams or 5 tbls.)Over recent years, the percentage of calories from

fat has decreased, but, because of increased caloric consumption over these past recent years, we are actually consuming more total grams of fat.

Recommendations: No more than 30% of calories from fat, and no more than 7-10% from saturated fat sources, up to 10% from polyunsaturated sources, and up to 20% from monounsaturated sources.

Food For Thought…..

The text states that the goal is to end up with fewer than 30% of your total day’s calories to come from fat.

I wonder if it should not be to try to keep the fat in each individual food from contributing more than 30% of calories.

Also, is 30% too high????? I wonder.

Choose and prepare foods and beverages with little added sugars (caloric sweeteners).

As discussed previously, sugars are classified as simple carbohydrates, whereas starch is defined as a complex carbohydrate.

Sugars and starches occur naturally in many foods—including milk, fruits, some vegetables, bread, cereals, and grains.These foods, however, provide many important

nutrients.On the other hand, so-called added sugars-supply

added calories, but few nutrients.Foods rich in added sugars include things like soft

drinks and desserts.

Choose Sensibly

How much sugar is added to this???

Carbonated beverages 8-10 tsp

yogurt 7 tsp

1 cup canned corn 3 tsp

1 tablespoon ketchup 1 tsp

Glazed donut 6 tsp

1 choc. Éclair or piece of angel food cake 7 tsp

2 oz. chocolate candy 8 tsp

Iced chocolate cake or berry pie 10 tsp

4 oz hard candy 20 tsp

Choose Sensibly

A sugar by any other name…Read the label to locate hidden sugars in the foods you

consume.Sugars are listed by many different names, including

brown sugar, corn sweetener, corn syrup, fructose, fruit juice concentrate, glucose or dextrose, high-fructose corn syrup, honey, lactose, maltose, molasses, raw sugar, table sugar, or sucrose, and syrup.If one of these appears near the top of the ingredients list,

the food is probably high in added sugars.

Choose Sensibly

Recommendations:The FGP places foods high in added sugars at the top of

the pyramid.Average American intake of added sugars: males-22 tsps.,

females, 16 tsps.This does not include naturally occurring sugars found in

foods such as milk and fruits.The USDA recommendation:

1600 calories/day = no more than 6 tsp/day2200 calories/day = no more than 12 tsp/day2800 calories/day = no more than 18 tsp/day

Choose Sensibly

Rationale:Sugars and starches can both promote tooth

decay.Sugars increase serum triglyceride levels.Added calories for little nutrient density.

Choose and prepare foods and beverages with little salt (sodium)

The human body requires 500 mg Na/day.Average American consumes about 4,000-6,000

mg/day.High Na intake associated with HTN.USDA recommendation: no more than 2,300

mg/day or about 1 tsp. NaCl/day.Locate foods with various sodium contents!

Choose Sensibly

Tips for reducing salt intake:Read food labels.Choose more fresh fruits and veggies.Choose fresh or frozen fish, shellfish, poultry, and meat.

They are lower in salt than most canned and processed forms of meats.

Reduce salt use during cooking. Substitute herbs and low-Na seasonings.

Avoid the salt shaker, and limit use of condiments such as soy sauce, ketchup, mustard, pickles, and olives.

Limit intake of foods with visible salt on them, such as snack chips, salted nuts, cracker, etc.

Find your balance between food and physical activity. Be physically active for at least 30 minutes most

days of the week. Increasing the intensity or the amount of time

that you are physically active can have even greater health benefits and may be needed to control body weight. About 60 minutes a day may be needed to prevent weight gain.

Children and teenagers should be physically active for 60 minutes every day, or most every day.

CONSIDER THIS:

If you eat 100 more food calories a day than you burn, you'll gain about 1 pound in a month. That's about 10 pounds in a year. The bottom line is that to lose weight, it's important to reduce calories and increase physical activity.

Get the most nutrition out of your calories

There is a right number of calories for you to eat each day. This number depends on your age, activity level, and whether you're trying to gain, maintain, or lose weight.* You could use up the entire amount on a few high-calorie items, but chances are you won't get the full range of vitamins and nutrients your body needs to be healthy.

Choose the most nutritionally rich foods you can from each food group each day—those packed with vitamins, minerals, fiber, and other nutrients but lower in calories. Pick foods like fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products more often.

* 2,000 calories is the value used as a general reference on the food label. But you can calculate your number at www.healthierus.gov/dietaryguidelines.

NUTRITION: To know the facts…

Most packaged foods have a Nutrition Facts label. For a healthier you, use this tool to make smart food choices quickly and easily. Try these tips:Keep these low: saturated fats, trans fats,

cholesterol, and sodium. Get enough of these: potassium, fiber, vitamins A

and C, calcium, and iron. Use the % Daily Value (DV) column when possible:

5% DV or less is low, 20% DV or more is high.

NUTRITION: To know the facts…

Check servings and calories. Look at the serving size and how many servings you are actually consuming. If you double the servings you eat, you double the calories and nutrients, including the % DVs.

Make your calories count. Look at the calories on the label and compare them with what nutrients you are also getting to decide whether the food is worth eating. When one serving of a single food item has over 400 calories per serving, it is high in calories.

Don't sugarcoat it. Since sugars contribute calories with few, if any, nutrients, look for foods and beverages low in added sugars. Read the ingredient list and make sure that added sugars are not one of the first few ingredients. Some names for added sugars (caloric sweeteners) include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose.

Know your fats. Look for foods low in saturated fats, trans fats, and cholesterol to help reduce the risk of heart disease (5% DV or less is low, 20% DV or more is high). Most of the fats you eat should be polyunsaturated and monounsaturated fats. Keep total fat intake between 20% to 35% of calories.

Reduce sodium (salt), increase potassium. Research shows that eating less than 2,300 milligrams of sodium (about 1 tsp of salt) per day may reduce the risk of high blood pressure. Most of the sodium people eat comes from processed foods, not from the saltshaker. Also look for foods high in potassium, which counteracts some of sodium's effects on blood pressure

…use the label.

Check caloriesQuick guide to %

DVFor Fats:

5% or less is low20% or more is high

Limit Sodium

Get enough Fiber

footnote

Play it safe with food.

Know how to prepare, handle, and store food safely to keep you and your family safe:

Clean hands, food-contact surfaces, fruits, and vegetables. To avoid spreading bacteria to other foods, meat and poultry should not be washed or rinsed.

Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing.

Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms.

Chill perishable foods promptly and thaw foods properly. Keep food safe to eat.

Food-borne illness is caused by eating foods that contain harmful bacteria, toxins, parasites, viruses, or chemical contaminants.

S/S of having eaten unsafe food may appear within half an hour, or may not develop for up to 3 weeks.

                                                                                                                                                                   

About alcohol.

If you choose to drink alcohol, do so in moderation. Moderate drinking means

Up to 1 drink a day for women and Up to 2 drinks for men. Twelve ounces of regular beer, 5 ounces of wine, or 1½

ounces of 80-proof distilled spirits count as a drink for purposes of explaining moderation. Remember that alcoholic beverages have calories but are low in nutritional value.

Generally, anything more than moderate drinking can be harmful to your health. And some people, or people in certain situations, shouldn't drink at all. If you have questions or concerns, talk to your doctor or healthcare provider.

About Alcohol

Alcohol supplies calories with very little nutrition. (7 calories/gm).

Alcohol is linked with many health problems, birth defects, accidents, violent crimes, and addiction.

Food Guide Pyramid

MyPyramid.gov

One size doesn't fit all. MyPyramid Plan can help you choose the

foods and amounts that are right for you.

Make smart choices from every food group,

Find your balance between food and physical activity, and

Get the most nutrition out of your calories.

Nutrition for Physically Active Individuals

Hydration for Exercise14 to 20 oz (350-600 ml) of water 2 hr before exercise7 to 10 oz (200-300 ml) 10 to 20 min before exercise6 to 12 oz (150-350 ml) every 15 to 20 min during exercise16 to 24 oz (475-700 ml) of fluid after exercise for every pound (0.45 kg) of weight lost

Some products are not usually harmful but provide no athletic edge.Some provide an edge but are banned by regulatory agencies.Some lead to health risks that far outweigh any potential increase in performance.

Ergogenic Aids

(continued)

Higher-than-RDA levels of vitamins and minerals do not appear to provide a competitive edge.Creatine phosphate is a high-energy compound that may enhance high-intensity exercise performance. Long-term effects of its use are unknown.

Ergogenic Aids (continued)

Generally, athletes should obtain 60 to 65% of their calories from carbohydrates.A diet containing 6 to 10 g of CHO per kilogram of body weight is recommended for athletes engaging in frequent, exhaustive bouts of exercise.During long bouts of exercise, ingestion of solutions containing 4 to 8% carbohydrate (150-350 ml every 15-20 min) can help maintain blood glucose concentration.

Carbohydrates and Athletes

In preparation for competition, carbohydrate loading can be useful.Carbohydrate loading consists of tapering activity and ingesting large amounts of CHO in the days leading up to competition.

Carbohydrates and Athletes:Carbohydrate Loading

Aerobic athletes who are training intensely may benefit from consuming 1.2 to 1.4 g of protein for each kilogram of body weight.A protein intake of 1.6 to 1.7 g per kilogram of body weight may be needed for athletes engaging in high-intensity, high-volume resistance training.Protein intake is best obtained via a healthy diet rather than amino acid supplements.

Protein Intake for Athletes

Protein supplements do not benefit the athlete

Many people who exercise, especially weight lifters, feel that consumption of high-protein foods and protein supplements is necessary to build muscle mass.

The average sedentary person has been advised to consume 0.8 gram of protein per kilogram of body weight. Research is showing that highly active people may need 50-125% more than this because 5-15% of the energy required for long endurance exercise or weight lifting comes from protein, and extra protein is needed for muscle protein synthesis. However, most experts feel that the traditional food supply provides all of the protein needed, even for the athletes during active muscle-building phases—supplements are not needed.

The American Dietetic Association has advised that endurance athletes take in 1.2-1.4 g/kg protein daily. However, most endurance athletes are already getting this much protein and do not need to supplement their diets with protein powder or concern themselves with eating high-protein foods.

Most strength and power athletes can enhance muscle development when dietary protein intake ranges between 1.6 and 1.7 g/kg. There is no evidence that very high protein intakes (>2g/kg/day) are either necessary or beneficial.

There is little scientific evidence that amino acid supplementation enhances the physiological responses to strength training when adequate diets are consumed.

Find protein content of common foods.

Vitamin and mineral supplements are not needed

Most studies show that the intake of major vitamins and minerals by people who exercise is above recommended levels.

The increase in food eaten by exercisers provides the extra vitamins and minerals, particularly if the diet consists of a high-carbohydrate, moderate protein, low-fat menu.

Even though many coaches and fitness journals urge supplementation to boost or maximize performance, the ACSM, the ADA, and Dietitians of Canada have made a statement that no vitamin or mineral supplements are required if an athlete is consuming adequate energy from a variety of foods.

The AMA, the ADA, the American institute of nutrition, the food and nutrition board, and the national council against health fraud, have submitted formal statements to the effect that there are no demonstrated benefits of self-supplementation beyond the RDA, except in special cases. submitted a formal statement to the effect that there are no demonstrated benefits of self-supplementation beyond the RDA, except in special cases.

Recommendation: The best nutritional strategy for promotion optimal health and reducing the risk of chronic disease is to obtain adequate nutrients from a wide variety of foods.

High intake of vitamins and minerals even could be problematic, especially with the fat soluble vitamins A,D,E, and K. Furthermore, excess of one nutrient can cause a deficiency in another nutrient.

Research shows that between 50 and 80% of elite athletes use vitamin and mineral supplements on a regular basis.

Keep a close watch on possible iron deficiency

Some athletes, especially females, may be prone to iron deficiency.

Recommendation is to not routinely take iron supplements without medical supervision, but to increase iron consumption by eating foods high in iron.

Heme-Fe and non-heme Fe. Vitamin C

Find iron content of various foods!

Female athlete triadA condition characterized by the presence of disordered eating, amenorrhea, and osteoporosis.

Female Athlete Triad