The Nutritional Connection PPL20F/M Sport Books Publisher

Introduction Sport Books Publisher

Introduction Promotion of energy and vigor Development of chronic illness and disease NUTRITIONAL HABITS Sport Books Publisher

Nutrition Basics Choose foods that provide the necessary nutrients Limit those foods associated with disease Don’t assume that a healthy diet needs to be fat-free, low-sugar, and high-fibre all the time When making food choices, consider: VARIETY BALANCE; and MODERATION Sport Books Publisher

The Digestive System Sport Books Publisher

The Digestive System The role of the digestive system is to: Produce energy from food ingested To transfer energy-rich nutrients, water, and electrolytes into your body’s internal environment Composed of numerous structures and organs that work together The digestive tract forms a continuous route from mouth to anus The contents of the digestive tract are actually part of the external environment until absorbed through the intestinal wall Sport Books Publisher

The Gastrointestinal Tract Digestive Tract Mouth Pharynx Esophagus Stomach Small intestine Large intestine (colon) Rectum Anus Glandular Organs Salivary glands Liver Gall bladder Pancreas Sport Books Publisher

Basic Processes of the Digestive System Digestion Secretion Absorption Motility Sport Books Publisher

Digestion Processes that dissolve and break down foods into molecules that can be absorbed by the body Sport Books Publisher

Secretion The release of substances from exocrine glands Works closely with the digestion process Includes many secretions, some of which are: Saliva by salivary glands Hydrochloric acid by the stomach Bile by the liver Sport Books Publisher

Absorption Uptake of digested molecules across a layer of epithelial cells lining the gastrointestinal wall Molecules enter the blood or lymph to be distributed to body cells Sport Books Publisher

Motility The muscular contractions that mix and move the contents of the digestive tract forward Propels the contents of the digestive tract forward Mixes food with digestive juices that promote digestion Sport Books Publisher

The Digestive System The digestive system aims to absorb maximally Waste material excreted via the gastrointestinal tract is called ‘feces’ Feces consist mainly of bacteria and undigested material (including fibre) Sport Books Publisher

Functional Overview of the Gastrointestinal Organs Sport Books Publisher

Nutritional Requirements: Types and Sources of Nutrients Sport Books Publisher

Nutrition The science of food and how the body uses it in health and disease Sport Books Publisher

Nutrients Chemical substances obtained from food that your body needs to function properly to grow, to repair itself, and to supply you with energy Sport Books Publisher

Essential Nutrients Proteins Fats Carbohydrates Vitamins Minerals Water In this context, ‘essential’ refers to nutrients that the body is unable to manufacture (or not in sufficient quantities) They must be obtained from the diet Sport Books Publisher

Essential Nutrients Necessary for energy Needed for the building and maintenance of tissues Relied upon for the regulation of body functions Sport Books Publisher

Macronutrients & Micronutrients compromise the greatest portion of nutrient intake Supply the energy for work Carbohydrates, protein and fats Sport Books Publisher

Macronutrients & Micronutrients Needed only in small amounts Vitamins, minerals, Sport Books Publisher

Energy-Providing Nutrients (Macronutrients) Three nutrients provide the body with energy Proteins Fats Carbohydrates Sport Books Publisher

Energy Measurements Energy is expressed in ‘kilocalories’ 1 kilocalorie = 1000 calories Kilocalorie = Calorie (note capital ‘C’) 1 kilocalorie = heat required to raise the temperature of 1kg of water 1°C An average person requires approximately 1500 kilocalories per day Sport Books Publisher

FATS CARBOHYDRATES PROTEINS Calorie Densities of Various Energy Sources FATS 9 Cal/g CARBOHYDRATES 4 Cal/g PROTEINS Sport Books Publisher

Carbohydrates Primary source of energy (60% of daily Calories) Three groups based on the number of saccharides Monosaccharides and disaccharides are considered sugars Polysaccharides are considered starches Sport Books Publisher

Two Types of Carbohydrates Simple Taste sweet Fruits, honey, candy Monosaccharides & disaccharides Glucose, fructose, galactose Complex Starches and fiber Potatoes, peas, beans polysaccharides Sport Books Publisher

Monosaccharides Simplest sugar Include glucose, fructose, galactose Glucose makes up the blood sugar (the brain, nervous system are fueled by glucose exclusively) Glucose found in vegetables, fruit, honey Fructose found in fruits and berries Sport Books Publisher

Disaccharides Two monosaccharides One monosaccharide is always glucose, e.g., lactose = glucose + galactose Many ‘hidden’ sugars in food Primary concern related to sugar consumption is dental cavities Sport Books Publisher

Polysaccharides Found in vegetables, fruit, grains Complex carbohydrates composed of chains of many sugars 3 types: glycogen, starches, fiber Starches often contain many vitamins, minerals, water, protein Dietary fibre is an important complex carbohydrate Sport Books Publisher

Carbohydrates Liver and muscles use glucose for carbohydrate storage in the form of glycogen Carbohydrates consumed in excess of storage capacity as glycogen are stored as fat An important component of the diet for athletes competing in events of long duration Sport Books Publisher

Fibre Fibre includes plant substances that cannot be digested by the body Adds bulk to feces to facilitate elimination A large intake of fibre can lead to intestinal gas Sport Books Publisher

Fibre Rich sources include: Fruit Legumes Oats Barley Other sources include: Wheat Grains Vegetables Whole grain foods Sport Books Publisher

Fibre Soluble fibre Lowers blood cholesterol Slows absorption of glucose Insoluble fibre Facilitates feces elimination Can prevent constipation, lower intestinal tract cancer Sport Books Publisher

Proteins Found in every living cell Act as structural components for: Muscles Bones Blood Enzymes Some hormones Cell membranes Sport Books Publisher

Proteins 2 primary roles: ‘building’ body tissue ‘maintaining’ body tissue (replace damaged or worn out body cells) Sport Books Publisher

Proteins Composed of chains of amino acids 20 commonly recognized amino acids Nine essential (can not be synthesized) amino acids Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine Sport Books Publisher

Protein Individual sources of protein are ‘complete’ if they supply all nine essential amino acids Complete protein sources include animal products such as meat, cheese, fish, eggs, poultry and milk Sport Books Publisher

Protein ‘Incomplete’ protein sources include those foods that do not contain all nine essential amino acids Usually from plant sources such as grains, beans, peas, and nuts Still good sources of amino acids Foods must be combined to get all amino acids (rice and beans for example) Sport Books Publisher

Protein Protein should comprise 10-15% of total caloric intake Protein consumed in excess of needs is stored as fat Inadequate protein consumption can lead to muscle wasting Sport Books Publisher

Fats Also known as lipids Concentrated source of energy Fat serves to Provide a source of energy Insulate the body Cushion organs Aid the absorption of fat-soluble vitamins Add flavour and texture to foods Sport Books Publisher

Fats Fats in food are mostly triglycerides Include a glycerol (an alcohol) Three fatty acid molecules Sport Books Publisher

Fats Fats can be classified as Saturated Monounsaturated Polyunsaturated Based on the degree of saturation or number of double bonds that exist between carbon atoms No double bonds = saturated One double bond = monounsaturated Two or more double bonds = polyunsaturated Sport Books Publisher

Saturated Fat Monounsaturated Fat Polyunsaturated Fat Sport Books Publisher

Saturated Fats Food usually contains more than one type of fat The dominant fat determines the characteristics of the fat Saturated fats are solid at room temperature Saturated fat is found predominantly in animal products Saturated fat has also been linked to cardiovascular disease Sport Books Publisher

Unsaturated Fats Monounsaturated and polyunsaturated fats usually come from plant sources Unsaturated fat is liquid at room temperature (oil) More desirable, not linked to cardiovascular disease Unsaturated fats appear to lower blood cholesterol Also shown to reduce the risk of heart disease Sport Books Publisher

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Hydrogenation Processed plant oils can be high in saturated fat Tropical oils (such as palm oil and coconut oil) used in processed foods are high in saturated fats Hydrogenated fats and oils created from unsaturated fats are used to prevent spoiling and to add texture Sport Books Publisher

Cholesterol Elevated intake of saturated fats may increase blood cholesterol levels Hydrogenation produces trans fatty acids that may increase blood cholesterol Increased blood cholesterol and triglyceride levels have been implicated with the development of heart disease Sport Books Publisher

Vitamins Serve as coenzymes in chemical reactions (‘trigger’ chemical reactions that allow the digestion, absorption, metabolism and use of other nutrients) ‘Organic’ because they contain carbon atoms Required in small amounts Necessary for Growth Reproduction Health Maintenance Sport Books Publisher

Vitamins Two classifications, Water-soluble vitamins; and Fat-soluble vitamins Based on the ability to dissolve in either water or fat tissue, respectively Sport Books Publisher

Water-soluble Vitamins Not stored Excess eliminated in the urine Include vitamin C and B-complex vitamins Dissolve quickly in water, so overcooking fruits and vegetables in water will result in the vitamins being lost to the water Sport Books Publisher

Fat-soluble Vitamins Includes vitamins A,D,E,K When taken in excess, these vitamins are stored in fat tissue Over-consumption of these vitamins (especially A and D) can result in toxicity Sport Books Publisher

Antioxidants Formed from vitamins Aid in preserving healthy cells When the body breaks down fats, or uses oxygen, free radicals are formed Free radicals can damage cell membranes and mutate genes Antioxidants react with free radicals to decrease their negative effects Include vitamins E, C, beta carotene (from vitamin A) Sport Books Publisher

Minerals Numerous functions in the body ‘Inorganic’ because they do not contain carbon atoms Necessary for Structural elements (teeth, hormones, muscles) Regulation of body functions (muscle contractions, blood clotting, heart function) Aid in the growth and maintenance of body tissues Catalytic action in energy release Sport Books Publisher

Minerals Approximately 17-21 identified essential minerals Macronutrients (major minerals) are found in relatively large amounts in the body Calcium Phosphorus Magnesium Sulfur Sodium Potassium Micronutrients (trace elements) are needed in small amounts Zinc Iron Copper Fluoride Iodine Selenium Sport Books Publisher

Vitamins and Minerals Needed in small amounts Essential component to good health Consumption of too little or too much can have detrimental effects To ensure adequate intake, eat a balanced diet with variety Sport Books Publisher

Water Large component of our bodies and food Important for: Nutrient transport Waste transport Digestion & absorption Regulation of body temperature Lubrication Chemical reactions Sport Books Publisher

Water Body water is lost through: Urine Feces Sweat Evaporation in lungs Excessive water loss through: Illness Exercise Hot environment Consumption of coffee, tea, alcohol Sport Books Publisher

Water Need to consume approx. 1mL of water for every Calorie burned About 8 cups of fluid per day More if you are active or live in a warm climate Weakness or fatigue can be a sign of dehydration Sport Books Publisher

Nutrition Guidelines and Recommendations Sport Books Publisher

Recommended Nutrient Intakes RNI’s Designed to meet the needs of virtually the entire healthy population RNI’s exceed the requirements of most people Allow for a margin of safety, taking into account individual variation Expressed as a daily requirement Should be regarded as an average recommended intake over a period of days or weeks Sport Books Publisher

Recommended Daily Intakes RDI’s A reference standard for nutrition labeling purposes RDI’s represent the highest RNI that exists for a nutrient for a particular age group Expressed as the percentage of RDI of the nutrient on labels Two RDI’s - one for children (<2 yrs), one for adults (>2 yrs) Sport Books Publisher

Nutrition Recommendations for Canadians Eight recommendations made by Health and Welfare Canada Outline desirable characteristics of the Canadian diet Recommendations are intended for educators and health professionals User-friendly version includes 5 general statements to consider when choosing what to eat These statements are as follows… Sport Books Publisher

Enjoy a variety of foods Sport Books Publisher

Emphasize cereals, breads, other grain products, vegetables, and fruits Sport Books Publisher

Choose lower-fat dairy products, leaner meats, and foods prepared with little or no fat Sport Books Publisher

Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating Sport Books Publisher

Limit salt, alcohol, and caffeine Sport Books Publisher

Canada’s Food Guide to Healthy Eating Translates nutrient recommendations into a food group plan A guide to ensure a balanced intake of essential nutrients Meets the needs of all Canadians four years of age and older Aimed at the general population Sport Books Publisher

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Food Groups Five food groups: Grain Products Vegetables and fruits Milk products Meat and alternatives Other foods (such as junk food) Sport Books Publisher

Food Choices The rainbow design of the Food Guide is a visual representation of the relative amounts of each food group recommended Sport Books Publisher

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Food Servings Amount of food needed each day from the food groups varies according to: Age Body size Gender Activity level If you are pregnant If you are breast feeding Sport Books Publisher

Food Servings A range of servings is given in order to include the energy needs of all individuals For example, a sedentary woman may require the lower number of servings, while an active male may choose the higher number of servings Sport Books Publisher

Directional Statements within Canada’s Food Guide Enjoy a variety of foods from each food group every day Choose lower-fat foods more often Choose whole grain and enriched products more often Sport Books Publisher

Directional Statements within Canada’s Food Guide Choose dark green and orange vegetables and orange fruit more often Choose lower-fat milk products more often Sport Books Publisher

Directional Statements within Canada’s Food Guide Choose leaner meats, poultry and fish, as well as dried peas, beans, and lentils more often Sport Books Publisher

Why should I read food labels? Sport Books Publisher

Nutrition Labelling Canada introduced a new system for providing nutrition information on food labels in 2003. It is applicable to almost all pre-packaged foods. Food products made in store do NOT have to have a nutrition label (i.e. store made cookies) Sport Books Publisher

Nutrition Information Includes: 1. Nutrition Facts Table 2. Specific Amount of Food 3. % of Daily Value 4. Core Nutrients 5. Nutrition Claims 6. List of Ingredients Ingredients:olive oil, mango juice, garlic, salt Low fat, cholesterol-free, no trans-fat Sport Books Publisher

Nutrition Facts Table Nutrition Facts table has a consistent look which makes it easy to find and read. As of Dec. 12, 2005, most companies are required to have a Nutrition Facts table on their food products Sport Books Publisher

Why should I read food labels? Labels are standardized presentations of the nutrient content of food Consists of (based on serving size): Heading Serving size Values for energy Protein Fat Carbohydrate May also include: Breakdown of fats (saturated, monounsaturated, polyunsaturated) Breakdown of carbohydrates (sugar, starch, fibre) Sodium and potassium Vitamins and minerals Sport Books Publisher

Nutrition Questions and Answers How safe is the food supply? Do I need supplements? How bad is fast food? Is vegetarianism a healthy alternative? Why should I read food labels? Sport Books Publisher

How bad is fast food, really? Sport Books Publisher

How bad is fast food, really? Nutritional value of fast foods vary Fat (especially saturated fat) and cholesterol are major concerns for making healthy choices A limited variety of foods containing dietary fibre exists Healthy alternatives are beginning to be offered, including salads, lower-fat meats and milk products, and whole wheat breads Eaten in excess, fast foods can be detrimental to health due to high Calories, fat, and salt Sport Books Publisher

How safe is the food supply? Sport Books Publisher

How safe is the food supply? Concerns about environmental contaminants in foods (pesticides) Presence of potentially dangerous additives Threat of bacteria and microorganisms causing illness Elderly people and children have a higher risk of suffering severe illness as a result of food poisoning Sport Books Publisher

How safe is the food supply? Most food-borne illness is due to bacteria and is preventable through proper food preparation and storage Salmonella is common in eggs, meat, milk, and poultry Staphylococcus aureus is common in ham, cheese, eggs, and seafood More serious bacteria include Clostridium botulinum and Escherichia coli (E-coli), which usually arise from improperly canned foods Sport Books Publisher

Is vegetarianism a healthy alternative? Sport Books Publisher

Is vegetarianism a healthy alternative? Various reasons cited for vegetarianism Philosophical, health, environmental reasons Can provide necessary nutrients Requires planning Children and pregnant women require special individual guidance Many types of vegetarianism Potential concern in obtaining all essential amino acids May be difficult to get adequate intakes of vitamin B12, calcium, iron, and zinc Sport Books Publisher

Do I need vitamin or mineral supplements? Sport Books Publisher

Do I need vitamin or mineral supplements? Most nutritionists agree that, given a balanced diet, supplements are not necessary Mega-doses of supplements (especially fat-soluble vitamins) may lead to toxicity If you choose to supplement, consult with a public health nutritionist, dietician, or doctor Sport Books Publisher

What's the scoop on sugar? Sport Books Publisher

What's the scoop on sugar? The primary health concern associated with sugar intake is cavities Also, calories consumed in the form of sugar, beyond caloric requirements, is stored as fat Therefore, a high sugar diet can lead to obesity Obesity is a risk factor for developing diabetes and a host of other diseases Sport Books Publisher

How do nutritional needs change as we grow older? Sport Books Publisher

How do nutritional needs change as we grow older? Aging leads to a lower total energy requirement as a result of less activity and a lower metabolic rate Leads to lower food intake among seniors May not have adequate vitamin and mineral intakes Constipation may further add to a declining interest in food Other diseases may also affect nutrition, including dental problems, swallowing disorders, mood disorders, and gastrointestinal disorders Psychosocial issues may also negatively affect nutrition Sport Books Publisher

Can diet improve athletic performance? Sport Books Publisher

Ergogenic Aids and Supplements Canadian diet seems to be adequate to meet protein needs of athletes Athletes should focus on maintaining a balanced diet with adequate Calories rather than supplementing Carbohydrate loading can increase muscle glycogen stores for endurance-type competition, but should be supervised by a qualified coach Caffeine has been shown to enhance endurance performance but should be attempted on a trial basis, if at all Sport Books Publisher

Pre-Event Meals Meals before an event should be high in carbohydrates and low in fat Only familiar foods should be eaten before an event to avoid any strange or surprising reactions or feelings Sport Books Publisher

Hydration The need for water is increased during exercise because of increased losses through the lungs and sweat Needs also increased in warm and humid environments Drink early (prior to exercise) Drink often (during exercise) Drink after exercise Cool drinks increase performance by cooling the body effectively Sport Books Publisher

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