1. Nutrition for Health & Performance
Alaine Mills & Meredith Foster
Sports Nutrition Graduate Students

2. The Six Essential Nutrients
Macronutrients
Carbohydrates
Proteins
Fats
Micronutrients
Minerals
Vitamins
Most indispensible nutrient
Water

3. What nutrients do you think provide energy for your body?

4. Energy-Rich Nutrients
Carbohydrates: 4 kcal/g
Primary fuel for body; has a protein sparing effect
Need a minimum of 130 g/day: this includes diabetics
Or 520 calories per day minimum
45-65% of total calories
Aim for more complex and limit the simple carbohydrates
Proteins: 4 kcal/g
Essential for maintaining and building proteins in body
15-20% of total calories
Choose lean protein sources
Fats: 9 kcal/g
Important for immunity, providing essential fatty acids, absorbing certain vitamins, adding flavor and helping with satiety
20-30% of total calories
Choose quality fats (unsaturated instead of saturated and trans fats)

5. What is the difference between a simple and a complex carbohydrate?

6. Carbohydrates Complex Carbohydrates Simple Carbohydrates
Majority of daily diet should contain mostly complex carbohydrates
Whole wheat breads and cereal, wheat pasta, brown or wild rice, whole wheat crackers (Triscuits), etc
These contain fiber (get no kcals from this) & micronutrients
Good rule of thumb: Aim for ≥ 3 grams of fiber/serving
Simple Carbohydrates
Should limit these in the diet due to high percentage of sugar and low percentage of other nutrients
Cookies, cakes, chips, soda, white bread products, ice cream, etc

7. Why Eat Fiber? Promotes feeling of fullness Reduces blood cholesterol
Good weight management tool
Reduces blood cholesterol
Delays absorption & helps excrete fatty substances
Improves body’s handling of glucose and insulin
Prevents Diverticulitis
Prevents constipation
Acts as an “exercise machine” for your GI Tract

8. Carbohydrate Choices: Guidelines to Grocery Store
Choose often:
Whole wheat/whole grain breads, cereals, pasta, rice, and crackers
Fresh fruit or canned with no added sugar
Bright colored vegetables
Low fat Dairy products
Choose less often:
White flour products
Starchy vegetables: potatoes, peas, corn
Avoid as much as possible:
Cookies, cakes, pies, soda, chips, processed dinners

9. What foods contain protein?
How much protein for you think you need on a daily basis?

10. Proteins Structural part of the body
10-35% of total calories
Aim for 0.8 grams/kg body weight
Ex: 150 pounds: 150 ÷ 2.2 = 68 kg
68 kg X 0.8 = 54 grams/day
OR Weight (lbs) * .36
The goal is to use dietary protein to help build proteins within the body
Muscle, hormones, enzymes, and antibodies
Americans tend to get more then they need
Protein is found in all food groups except fruit
Should chose plant-based proteins and lean animal proteins to cut out saturated and trans fats

11. Protein Choices: Guidelines to Grocery Store
Plant-based proteins
Should combine 2 of the following together:
Soy products
Nuts and seeds
Legumes
Peanut butter
Whole grains
Vegetables
Animal-based proteins
Should bake, grill, broil
Poultry
Fish
Lean red meat
Pork Loin
Low fat dairy products
Eggs, egg beaters, egg whites

12. What foods contain fat?
Do you think there are different types of fat and do you think they effect your body differently?

13. Fats
Unsaturated
Won’t increase risk for Cardiovascular diseases (CVD)
Monounsaturated: Olive oil and canola oil, avocado
Polyunsaturated: Sunflower and soybean oil, nuts, seeds, peanut butter
Essential Fatty Acids: Polyunsaturated fats that you need in diet
Omega-3: Fatty fish (salmon & tuna), flaxseed, and walnuts
Anti-inflammatory Agent
Omega-6: Vegetable oils (soybean, safflower, sunflower) and meats
Pro-inflammatory Agent
Saturated
Increases risk for CVD and others
High fat animal products , processed foods , and fried foods
Plant based foods high in saturated fats include coconut and cocoa
Trans Fat
Meats, fried foods and processed carbohydrates

14. Fat Choices: Guidelines to Grocery Store
Choose more Unsaturated
Vegetable oils
Olive and canola oil are best
Avocado
Nuts, seeds, peanut butter
Chose more low fat products
Low fat milk (1% or less)
Low fat cheese
Low fat yogurt
Low fat sour cream
Light margarine
Choose less Saturated
Red meat
Fried foods
Whole milk dairy products
Chocolate
Processed carbohydrates
Choose less trans fats
Processed foods
Partially hydrogenated oils

15. Caution when Shopping Sugar-free and fat-free products
Although these products can help cut calories, they are not calorie-free
Some products may cause some adverse GI symptoms
Sugar and Fat replace each other for taste and texture
Okay to use in moderation, but watch how much and how often you consume them

16. Minerals
Micronutrients that are needed in smaller amounts than the macronutrients
Do not provide calories
Promote chemical reactions and form body structures
There are two types: Major and Trace

17. Vitamins
Micronutrients that are needed in smaller amounts than the macronutrients
Do not provide calories to the body
Main function is to enable chemical reactions to occur in body
There are two types: Fat-soluble and Water-soluble

18. Water Most indispensible nutrient Vital functions in body include:
Solvent and lubricant
Transports nutrients and waste
Regulates body temperature
Human body is about 60% water
Most people don’t drink enough

19. Fluids and Hydration Start drinking fluids when you wake up
Carry fluids with you throughout the day
Replace electrolytes (especially sodium) in addition to fluids after working out
Monitor urine color and volume

20. Consequences of Dehydration
Decreased endurance
Decreased strength and power
Decreased ability to cool body
Decreased blood flow to muscles
Decreased concentration
Slowed recovery
Increased injury risk
Increased risk of heat cramping and other heat illnesses

21. Do you read food labels?
What do you look at on a food label?

22. How to Read a Food Label
Food labels can be helpful tools when trying to choose healthier foods, but they can get confusing
Here are some quick helpful tips:
Ignore the % Daily Values
Not individualized
Focus on the amount of grams for:
Total fat
Also want to look at the type of fat it contains
Total carbohydrates
Total fiber
Always be aware of the correct portion size!

23. Reading Food Labels
When buying something at the store, look at the following on a food label:
Total Fat: < 3 grams per serving
Apply this to snack foods
A food can claim to be “fat free” and still contain half of gram of fat
Total Carbohydrates: grams per serving
You can aim for the higher number if it has more fiber
Dietary Fiber: ≥ 3 grams per serving
Serving Size
Look at this when you are at home and are getting ready to eat it to avoid overeating the product

25. Do you eat out?
How many meals per week do you eat out? Where do you go? Do you believe there are healthy options at restaurants?

26. COFFEE 330 kcal 16 oz. 45 kcal 8 oz. Calorie Difference: 285 calories
Today
Mocha Coffee (with steamed whole milk and mocha syrup)
20 Years Ago
Coffee (with whole milk and sugar)
45 kcal
8 oz.
330 kcal
16 oz.
Calorie Difference: 285 calories

27. PEPPERONI PIZZA 850 kcal 500 kcal Calorie Difference: 350 calories
20 Years Ago:
Today:
500 kcal
850 kcal
Calorie Difference: 350 calories

28. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out
If you walk 1 hour and 15 minutes, you will burn approximately 285 calories.*
*Based on 130-pound person

29. Dining Out It is okay to eat out on occasion, but should be limited
Don’t have control of how it is prepared and the portion sizes are MUCH larger!
Chose restaurants that offer healthy options
Steamed, baked, grilled meats
Steamed or raw vegetables
Broth-based soups
Don’t be shy; tell the server what you need

30. Ways to Cut Calories and Feel Satisfied When Dining Out
Chose an appetizer that is filling, but not high in calories
Side Salad or broth-based soup
Hummus
Get a calorie-free beverage
Ask for ALL condiments on the side
Ask server how food is prepared
Fried versus baked or grilled?
Sautéed in butter or oil?
Share an entrée
Skip dessert
Take some home for tomorrow!

31. Tips when Dining Out Skip the appetizers
If your meal comes with a salad:
Pay attention to what comes on it
Order dressing on the side
If your meal comes with soup:
Stick to broth based soups
Order a meal that includes vegetables and/or fruit
Be weary of words like “fried” “breaded”, “battered”, “cream/”creamy” “cheese sauce”, “loaded”
Aim for water most of the time unless they have low fat milk

32. Visualizing Portion Size
3 oz. meat = a deck of cards
1 oz. of cheese = 4 dice
1 cup of fruit or vegetables = a baseball or fist
1 oz of nuts or chips = a small handful
4 small cookies = 4 poker chips

33. What are Fad Diets?
Diet plans that are developed for the sole purpose of weight loss
Not necessarily aiming for better health
Typically excludes certain foods and/or complete food groups
Typically much lower in calories than what an individual would eat

34. Disadvantages of Fad Diets
Typically too low in calories
Lacking essential nutrients like vitamins & minerals
Little variety, so it can get boring
Typically not able to continue fad diet for long
Not focusing on permanent lifestyle changes
Most of the initial weight loss is water weight and lean muscle mass
Some require special foods
Can get expensive

35. Weight Management Get your information from appropriate sources
Use your common sense when looking for ways to lose weight
Aim for health and don’t expect the weight to come off over night
Slow, consistent weight loss will lead to permanent weight loss
Will discuss in greater detail in next few slides

36. Tips to a Healthy Lifestyle
Assess current behaviors
Make a list of good and bad habits
Set-short-term and long-term goals
Need to be very specific behavior goals!
Make a commitment
Develop a plan
Make sure it fits your schedule and your preferences
Accept realistic weight loss goals
Adequate sleep
7-8 hours/night

37. Tips to a Healthy Lifestyle
Focus on health, not just pounds
Read food labels
Exercise AND Daily Physical Activity
Add physical activity to day to day routine
Track your progress
Go by goals
Modify your environment
Find support
Don’t deprive yourself

38. Tips to a Healthy Lifestyle
Don’t just focus on the scale
Muscle is more dense than fat
Muscle takes us less space than fat
Pay attention to how clothes are fitting and energy levels
Get blood lipids, glucose, and blood pressure measured
If possible, get body composition measured
DEXA Machine
Measures lean mass, fat mass, and bone density
Skin folds
Determines fat mass

39. Rewarding Yourself
As you progress and achieve your short- term goals, reward yourself to keep you motivated
Try not to reward with food
Use some of these ideas instead
Buy new workout clothes
Go see a movie
Have a “spa” day
Put money in a jar to save for a special “get-away”
For every 0.5 pound you lose, put $5.00 in the jar

40. Nutrition to Fuel your Workout

41. What to Eat and Drink Main focus should be on carbohydrates
Choose nutrient-dense carbohydrate foods
Restrict simple carbohydrates except during and immediately after exercise
Improve your recovery by eating carbohydrates within a 30 minute window of post-exercise

42. What to Eat and Drink
Be sure to incorporate adequate and quality protein in your diet
Quality Proteins:
Lean meats, eggs, egg whites, egg beaters, low-fat milk, low-fat yogurt, nuts, seeds, peanut butter, beans, tofu, soy products, some sports bars and recovery drinks
Excess fat can slow you down, but please remember that some fat is necessary in the diet for optimal exercise performance
Proper Hydration

43. Eat to Fuel Your Working Muscles
To get the most out of your workouts, and, in turn, your performance, by developing a strategic eating plan
Cannot expect your body to train at a higher level if you are feeding it “garbage”
However, your diet doesn’t have to be perfect. Small changes can lead to significant improvements
It’s all about habits and routines you practice the majority of the time

44. Pre-Exercise Fuel 2-4 hours prior
High carbohydrate, moderate protein, low fat
30-60 minutes prior
Aim for carbohydrate sources
Aim for high glycemic foods
Fruits, fruit juice, or sports drinks
Will vary among individuals in terms of how much and how close to exercise

45. Fueling during Exercise
Only necessary for those exercising longer than an hour
Focus on carbohydrates, not protein or fat
Choose high glycemic foods
Fruit, gels, sports bars low in protein, or sports drinks
Do not due fruit juice during exercise
Carbohydrate concentration is too high

46. Eat Consistently during the Day
Eating at similar meal times throughout the day helps keep you stocked with the nutrients you need and avoids your body from second guessing when it will be given energy
Plan your eating routine ahead of time to avoid “falling off the wagon”
WARNING: be cautious of the “Bottom Heavy” Diet
Refers to under eating during the day and overeating in the evening

47. General Hydration Schedule for Physical Activity
2 hours before activity
2-3 cups
15 minutes before activity
1-2 cups
During activity
½ -1 cup every 15 minutes
After activity
16-24 oz for every pound lost
Recommend a sweat trial to help prevent major body water losses

48. Sports Drinks: To consume or not consume?
Should consume when:
Exercise exceeds 60 minutes
Do not need to consume when:
< 60 minutes of exercise
Can replace water and sodium losses via diet
Sports Drinks contain
Electrolytes lost in sweat
Sodium, potassium, chloride, and magnesium
Sports drinks can help maintain blood volume, enhance absorption of water and carbohydrate from intestine, and stimulate thirst

49. Recovery Nutrition Immediately following exercise
By far the most important yet the least practiced
Immediately following exercise
Best to be within first 15 minutes post-workout
Simple CHO: Sports drinks, fruit, fruit juices
30-60 minutes post-workout
CHO plus Protein: Dairy Products, such as milk (chocolate is great) and yogurt; Peanut butter and jelly sandwich
2-3 hours post-workout
Balanced meal with complex CHO, moderate protein, and low fat

50. Nutrition and Hydration Pointers
Eat five or more times per day, including before and after workouts
Use carbohydrates to your advantage during and after workouts
Include lean protein in each snack and meal
Drink fluids throughout the day, including during workouts
Carry healthy snacks and beverages with you when traveling

51. How to Assess/Modify Your Current Diet
Dietary Analysis
3 day (2 weekdays, 1 weekend day)
Record all meals, drinks, snacks, and alcohol
Be specific about serving size: Measure your ingredients
Get a total calorie count
Use mypyramid.gov or another diet analysis program
Modify your diet
Subtract about 300 calories from your daily average
Ex.: 2000 calories – 300= 1700 calories/day

52. Add Exercise for Best Results
3500 calories= 1 pound
1 hour and 15 min of dancing = calories
Should aim to loose no more than 2 pounds per week
To avoid loosing lean muscle mass
To avoid setbacks
To promote longer lasting results
It shouldn’t be a “diet”, but a lifestyle change

53. Questions ?

54. Good Sources for More Information
Cooking Light
Magazine and website has available recipes
Weight Watchers
Eatright.org