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

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

What nutrients do you think provide energy for your body?

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)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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!

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: 30-45 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

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?

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

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

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

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

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!

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

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

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

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

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

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

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

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

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

Nutrition to Fuel your Workout

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

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

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

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

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

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

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

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

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

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

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

Add Exercise for Best Results 3500 calories= 1 pound 1 hour and 15 min of dancing = 325-490 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

Questions ?

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