SPORTS NUTRITION THE CONSUMER ATHLETE

After studying this chapter, you should be able to: ●list the 6 main classes of nutrients and identify specific nutrients within each class ●explain the development of the DRI and the meaning of its various components

THE CONSUMER ATHLETE ●discuss the concept of MyPlate food guide ●explain the concept of nutrient density and provide an example ●outline the 12 guidelines for healthy eating and provide several examples for each as to how food might be selected or prepared in order to follow these guidelines

THE CONSUMER ATHLETE ●describe the various classes of vegetarians, foods in their diets, and the potential health benefits ●list the nutrients that must be included on a food label and explain how reading food labels may help one eat healthier

THE CONSUMER ATHLETE ●identify the various types of dietary supplements and discuss the potential benefits and risks associated with them ●describe how commercial and home food processing may enhance or impair the quality of food we eat

THE CONSUMER ATHLETE ●differentiate among food intolerance, food allergy, and food poisoning regarding causes and consequences of each ●understand how dietary practices as related to training and competition may help optimize sport performance

THE CONSUMER ATHLETE Let food be thy medicine and medicine be thy food. Hippocrates

THE CONSUMER ATHLETE As the human race evolved, we changed from hunter/gatherers who ate a natural diet of plant and animal foods. With the emergence of the food industry,we developed newer and increasingly more technological methods to plant, grow, process, and prepare foods.

THE CONSUMER ATHLETE Modern industry has improved food quality and safety, but there are still some causes for concern. For example: A wide variety of foods available has almost eliminated nutrient deficiencies. However a wide variety of high fat,salt and sugar, low fiber foods have increased the development of chronic diseases.

THE CONSUMER ATHLETE There is currently a major focus on nutrition in the US. michelle-obama-and-big-bird-promote-healthy- eating

THE CONSUMER ATHLETE DID YOU KNOW? Low calorie, nutrient rich foods are far more expensive than sweets and snack foods. One study found high calorie foods rich in sugar and fat cost about $1.76 for 1000 calories and low calorie, nutrient dense foods cost $18.16 for 1000 calories. 10X as much.

THE CONSUMER ATHLETE Tips to reduce the cost of nutritious food. -Choose fruits and vegetables that are in season. -Check store specials -Buy larger quantities and repackage -Buy frozen vegetables which are cheaper and do not spoil

THE CONSUMER ATHLETE WHAT ARE ESSENTIAL NUTRIENTS? As we have already discussed, nutrients are divided into 6 classes. Within each class are a number of specific nutrients necessary for life.

THE CONSUMER ATHLETE Essential nutrients - nutrients that they body needs but cannot produce at all or cannot produce in adequate quantities. Some nutrients are needed in large quantities, and some amounts are very small.

THE CONSUMER ATHLETE Macronutrients - nutrients needed is usually more than a few grams Micronutrients - nutrients needed is small enough that it is measured in milligrams or micrograms

THE CONSUMER ATHLETE WHAT ARE NONESSENTIAL NUTRIENTS? Nutrients that may be formed in the body.

THE CONSUMER ATHLETE THE RECOMMENDED DIETARY ALLOWANCE (RDA) The RDA represents the average daily intake that will meet the nutrient requirements of nearly all healthy people. They were developed to prevent deficiency diseases.

THE CONSUMER ATHLETE

THE ADEQUATE INTAKE (AI) The AI is a recommended daily intake level. It can be used somewhat like the RDA. It uses less scientific research than the RDA.

THE CONSUMER ATHLETE THE ACCEPTABLE MACRONUTRIENT DISTRIBUTION RANGE (AMDR) The AMDR is associated with intakes for a particularly energy source that is associated for a chronic disease. AMDR’s have been set for CHO, FAT and PROTIEN

THE CONSUMER ATHLETE THE TOLERABLE UPPER INTAKE LEVEL (UL) This is the most you can intake that will not be a health risk.

THE CONSUMER ATHLETE THE ESTIMATED AVERAGE REQUIREMENT(EAR) The EAR represents the intake that will meet the requirement of half the health people in a group.

THE CONSUMER ATHLETE THE ESTIMATED ENERGY REQUIREMENT (EER) The amount of energy needed to sustain energy for daily physical activity. For the full version of the DRI:

THE CONSUMER ATHLETE So why learn about all these things? They are used to plan diets for adequate nutrition for the average person and people with special requirements.

THE CONSUMER ATHLETE What is a balanced diet? Since the body needs over 40 different nutrients to function properly, a balanced diet is important. A balanced diet is eating a wide variety of foods in moderation to obtain all the necessary nutrients.

THE CONSUMER ATHLETE What foods should I eat to obtain the nutrients I need? The RDA, AI, and AMDR provide us with information about the nutrients we need, but they don’t tell us what foods to eat.

THE CONSUMER ATHLETE We have had the Seven Food Groups, the Basic Four Food Groups, the Food Guide Pyramid. Now we have MyPlate. There are also recommendations about what % of each of the basic foods types we should eat.

THE CONSUMER ATHLETE So how do you make sense of it all? One way is the key-nutrient concept. This concept says that if you are getting enough of the 8 main, or key, nutrients, they you are probably getting the other 32 in sufficient amounts.

THE CONSUMER ATHLETE For the key-nutrient concept to work, it is important that you eat minimally processed foods and a wide variety. Processed foods may have nutrients added to them, but it does not add all the trace elements back.

THE CONSUMER ATHLETE What is nutrient dense? A nutrient dense food is a food that contain a significant amount of nutrients/calorie.

THE CONSUMER ATHLETE To avoid chronic disease: 1. Balance the food you eat with physical activity to maintain a healthy body weight. 2.Eat a nutritionally adequate diet with a wide variety of nutrient rich foods.

THE CONSUMER ATHLETE 3.Choose a diet moderate in total fat, and low in saturated fat % of calories from fat 2. >10% of calories from saturated fat milligrams of cholesterol 4. choose polyunsaturated fats from fish, nuts seeds, olive and canola oil 5. Eat less meat with a high fat content. Avoid hot dogs, lunch meat, bacon and sausage.

THE CONSUMER ATHLETE 3. Low fat continued 3.6 Remove skin from poultry 3.7 Eat more fish such as mackerel, salmon, sardines. 3.8 Eat only several eggs per week 3.9 Choose lower fat dairy 3.10 Limit butter - no margarine

THE CONSUMER ATHLETE 3. Low fat cont Eat fewer commercially produced baked goods. Many of these foods contain hydrogenated fats Limit fast food. When choosing fast food, choose the most nutrient dense foods 3.13 Read food labels

THE CONSUMER ATHLETE 3. Low fat continues 3.14 Choose the healthier food preparation method. Avoid frying 3.15 Choose a plant rich diet with plenty of fruits and vegetables, whole grains and legumes. Foods that are rich in complex carbohydrates, phytochemicals and fiber.

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5. Choose beverages and foods to moderate your intake of added sugars. Sugar names - fructose, corn syrup, dextrose malt sugar, fruit juice concentrate.

THE CONSUMER ATHLETE Health/a/Sugar-In-Starbucks.htm

THE CONSUMER ATHLETE 6. Choose and prepare foods with less sodium 1. take the salt shaker off the table 2. reduce the consumption of obvious high-salt foods such as pretzels, potato chips, etc. 3. Check the label on prepared foods 4. Eat more fruits and vegetables 5. Season with more herbs and spices

THE CONSUMER ATHLETE 7. Maintain adequate protein intake. 1. Choose less red and processed meats 2. Make some choices vegetable protein 8.Choose foods that ensure you get enough calcium and iron. 1. This is especially important for women and children

THE CONSUMER ATHLETE 9. Use food safety principles 1. Avoid charring meat 2. Avoid frying meat isk/cooked-meats

THE CONSUMER ATHLETE Use this website to research. Look for - sulfites, food dyes, other additives to food and how the body reacts to the.

THE CONSUMER ATHLETE 10. ENJOY YOUR FOOD!!!