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Nutrition & healthy Eating
Eatwell Plate Nutrition Facts Sports Nutrition Useful Links Supplement use by UK Defence Personnel Summary List of Products Registered with INFORMED-SPORT Created by:
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The Eatwell Plate The Eatwell Plate is also supported by 8 specific healthy eating tips as stated by the Foods Standards Agency: Base your meals on starchy foods Eat lots of fruit and vegetables (5 portions a day) Eat more fish (2 portions a week, 1 oily) Cut down on saturated fat and sugar Try to eat less salt, no more than 6g a day Get active and try to be a healthy weight Drink plenty of water (6-8 glasses per day) Don’t skip breakfast Glycemic Index GI Created by:
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Target calories per day*
Nutrition Facts It is widely accepted today that in order to be healthy people need to eat a ‘healthy balanced diet.’ Healthy eating can be defined as food intake that promotes the correct and optimal operation of the structures and systems of the human body. Carbohydrates Protein Fat Macronutrients (press to learn more) Micronutrients Vitamins Minerals A balanced diet requires adequate water intake, alongside food chosen in varying amounts from five nutrient groups. These groups are divided into two main groups. Your body uses food for energy. It stores excess energy/food as fat. This means if you eat more food than the body needs for daily activities and cell maintenance, you’ll gain weight. Weight Loss Increase Muscle Mass Glycemic Index GI Target calories per day* Men – 2550 Women – 1950 *will vary depending on age, weight & activity levels 1g protein = 4 Kcal 1g Carbohydrate = 4 Kcal 1g Fat = 9 Kcal 1g Alcohol = 7 Kcal Top Tips for a Healthy Life Press here Created by:
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10 top Tips to a Healthy Life
Aim to consume approx 60% carbs, 25% protein and 15% fat in your daily diet. 2. Limit alcohol consumption. Alcohol is a poison and severely dehydrates the body. Alcohol contains empty calories which are predominantly stored as fat. 3. Try to eat 5 smaller meals per day for consistent energy and blood glucose levels. 4. Try to perform a minimum of 30mins physical activity per day. 5. Try to eat 5 portions of fruit or veg per day and cut down on unsaturated fat and sugar. 6. Try to consume a minimum of 8 glasses of water per day. Water helps transport nutrients, waste products and hormones around the body. 7. Base healthy meals around carb intake. Diets that severely restrict calories or the types of food ‘allowed’ can lead you to be deficient in the nutrients & vitamins your body needs. 8. Don’t skip breakfast. Skipping breakfast leaves you much hungrier later on and more likely to overeat to compensate. 9. Replace unhealthy snacks such as crisps, biscuits and confectionary with healthy snacks such as fruits, raw nuts or natural yogurt. 10. Make sure you enjoy your food. Making small changes to your diet will help you maintain a healthy lifestyle. Crash diets or periods of starvation can have adverse effects in the long term. Energy in = energy out Created by:
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Macronutrients Protein Fats Carbohydrates
Proteins are made from building blocks called amino acids, which number 20 in total. Of the 20 amino acids, nine are considered essential to the daily diet. Complete proteins contain all nine amino acids. Protein is essential for the repair of body cells and is used for making enzymes, hormones and antibodies and can also be used as a fuel source for exercising muscles. A sedentary adult should consume 0.8 grams of protein per kilogram of bodyweight. This figure could be as high as 2g/kg bodyweight for athletes. The body can only deal with approx 30 grams of protein in one sitting. Excess protein is stored as fat Protein All carbohydrates are made up of molecules or units called saccharides: Simple carbs – ‘sugar’ Complex carbs – ‘starches’ No-starch polysaccharides (NSP) – ‘fibre’ All carbs form glucose when digested. Glucose is transported round the body via the blood and taken into cells to be converted into energy. Under normal daily activities both carbs and fats contribute significantly to energy requirements. As intensity increases, the contribution from fats decreases and carbs increases. Complex carbs provide a slower release of energy than simple carbs. In their natural form they contribute to long-term good health, appetite control and sustained energy levels. Carbohydrates Some fat is essential in everyone’s diet. Fats provide a source of concentrated energy as well as the fat soluble vitamins A, D, E and K. Fat is also needed for hormone metabolism, health skin & hair, tissue repair, protecting the internal organs and to prevent excessive loss of body heat. There are two main types of fat: Saturated – solid at room temperature. Raise cholesterol levels and increase risk of chronic diseases. Found in meat, butter, cream, butter, eggs, full fat milk and yogurt. Unsaturated – liquid at room temperature. Contains essential fatty acids that cannot be manufactured by the body. Found in raw nuts and seeds, some fish and oils. Fats Sources of Simple Carbohydrates Fruit: a healthy choice Contains vitamins and minerals Contains antioxidants and phytochemicals Contains high level of dietary fibre Contains trace of amino acids Less healthy options: biscuits, cakes, confectionary, soft drinks Contains excessive sugar Contains processed, low quality fats High energy density Contains no vitamins or minerals Monounsaturated Fats Complete Proteins Cereals and grains (wheat, rye, barley, oats, rice) Cereal products (bread, pasta etc) Pulses (beans, lentils, peas) Nuts Vegetables Animal sources: Eggs Meat Poultry Dairy fish Incomplete Proteins Non-animal sources: Soy foods Buckwheat Quinoa Olives or olive oil Peanut oil Rapeseed oil Avocados Nuts & seeds Diets high in monounsaturated fats have been shown to lower both cholesterol and plasma triglycerides, and therefore thought to reduce the risk of chronic heart disease. polyunsaturated Fats Oily fish Flax oil Walnuts Pasture reared eggs essential to the daily diet: Omega 3 fatty acids Omega 6 fatty acids Refined Carbohydrates White bread, white pasta, cakes, biscuits, pastries, rice cakes, white rice Contains excessive sugar Contains processed, low quality fats High energy density Contains no vitamins or minerals Wholemeal or wholegrain products, frozen veg, fresh veg, sweet potatoes, yams, pulses Contains vitamins and minerals Contains antioxidants and phytochemicals Contains high level of dietary fibre Contains trace of amino acids Unrefined Carbohydrates Hydrogenation and trans fats Common foods which contain trans fats: Many margarine's Biscuits & cakes Take away food Pies & pastries Pre-prepared foods Consumption of hydrogenated fats is associated with serious diseases such as cancer, diabetes, obesity, immune system dysfunction and birth defects. Created by:
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Micronutrients Water Soluble Vitamins Fat Soluble Vitamins
Vitamins are required for normal growth and metabolism. All vitamins are synthesised by plants. Purposes Sources Vitamin A Stimulates gastric juices for protein digestion Plays vital role in bone building Helps produce rich blood Helps in RNA production Protects against pollution and degenerative damage Butter from grass fed cows Pasturised whole eggs Liver Seafood Cod liver oil Bone growth Muscular contraction Regulates acid-alkali balance Dairy products Fish with soft bones-salmon Green leafy vegetables Calcium Chloride Magnesium Phosphorus Potassium Sodium Sulphur Regulates fluid balance Aids protein/carbohydrate digestion Natural unprocessed sea salt Coconut flesh Nerve transmission Bone formation Metabolism of carbohydrates Absorption of other minerals Tooth enamel Fish Nuts Kidney function Cell growth Animal produce Whole grains Nuts and legumes Fluid balance Cellular chemistry vegetables Water balance Cellular fluid distribution Nerve stimulation Meat broths zucchini Protects from infection Helps form cartilage Protects against radiation and pollution Cruciferous vegetables Eggs Dairy produce Mineral Purposes Sources Purposes Sources Vitamin D Needed for calcium and phosphorus absorption Helps form strong bones and teeth Appears to protect against cancer and multiple sclerosis Butter from grass fed cows Pastured whole eggs Liver Seafood Cod liver oil Vitamin E Aids blood circulation Helps with tissue repair and healing Slows aging process Powerful antioxidant Together with certain trace minerals protects against cancer and CHD Unrefined vegetables oils Butter Organ meats Whole grains Raw nuts and seeds Dark green leafy veg Purposes Sources Vitamin K Important role in blood clotting Aids bone formation Liver Pasteurised whole eggs Butter from grass fed cows Whole grains Dark green leafy veg Purposes Sources Water Soluble Vitamins Water Soluble Vitamins Vitamin B Complex Work to promote healthy nerves, skin, eyes, hair, liver and muscle tone Prevents fatigue Vital role in metabolism Helps produce cholesterol Helps maintain iron levels in blood Maintains fertility and normal growth Whole unrefined grains Fresh fruit & vegetables Raw nuts Legumes Seafood Organ meats Purposes Sources Vitamin C Fresh fruit Fresh vegetables Some organ meats Aids tissue growth and repair Strengthens capillary walls Supports lactation Supports adrenal gland function Vital for formation of collagen Helps in healing of wounds Powerful antioxidant Purposes Sources Minerals are necessary for structure and for the normal regulation of metabolic, hormonal and nervous interactions within the body. Created by:
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Sports Nutrition Advice for endurance Athletes Sports Drinks
There are three types of sports drink all of which contain various levels of fluid, electrolytes and carbohydrate. What should you eat in the week before a competition? If you are an endurance athlete then in the week before a competition you should plan your meals around complex carbohydrate foods with a low glycaemic index to help boost your glycogen stores. It is suggested that g/day will encourage muscles to store over 20% more glycogen. What should you eat on the day of competition? Your pre-competition meal should be high in carbohydrate and low in fat, protein and fibre. Try to eat complex carbohydrates and avoid simple carbohydrates as they trigger the release of insulin that can soon make you feel tired. Should you eat or drink during competition? Make sure you are well hydrated before the competition having your last drink about 15 to 20 minutes before the start. Drink at regular intervals (150 to 300ml), ideally every 15 minutes or whenever you have a break during competition. Consider a commercial carbohydrate drink (Sports Drinks) as this will also refuel your glycogen stores. What should you eat after competition? Consuming high GI carbohydrates, approximately 2g/kg of body weight, and 40g of protein within two hours after exercise speeds up the replenishment of glycogen stores and recovery time. Advice for endurance Athletes Which is most suitable? Isotonic - quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes - middle and long distance running or team sports. Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8% - e.g. High Five, SiS Go, Boots Isotonic, Lucozade Sport. Hypotonic - quickly replaces fluids lost by sweating. Suitable for athletes who need fluid without the boost of carbohydrate e.g. jockeys and gymnasts. Hypertonic - used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events, high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy demands. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids. Protein shakes are seen as a quick, easy to use supplement that enables individuals seeking hypertrophy to achieve their increased protein needs Protein shakes were only intended to supplement, not replace good food. The body is designed to absorb and metabolise real, untainted food and protein sources. Always seek advise from a qualified professional before taking any supplements Macronutrients Micronutrients Glycemic Index GI Created by:
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Weight Loss Dietary method Fasting Helps detoxify many systems of the body Creates negative energy balance – weight loss Rests the digestive system Reasoning Problems Risk of dehydration Lack of essential nutrients Lack of energy Increased headaches, aches and pains, allergies and bad breath Very Low Calorie Calorie counting groups Meal replacement Doctor supervised replacement shakes and bars Often only 800 Kcal/day Fortified with daily requirements of vitamins & minerals Designed for the obese to achieve rapid weight loss Fatigue, constipation, nausea or diarrhoea Possible gall stone formation Low bioavailability of many of the fortified nutrients Only a short term approach Group involvement creates accountability Calorie intake controlled Guidance of foods to eat provided Tends to be a short term fix ‘yoyo’ dieting cycle common Nutrient intake may be compromised Control the intake of food with calorie counted meals and shakes Usually Kcal Removes the complexity of calorie counting for consumer Boredom and taste fatigue Low bioavailability of many fortified nutrients Low adherence To lose weight, you need your body to use up stores of fat. The most effective way to do this is: Reduce the amount of calories you eat Increase your levels of activity By making a few simple changes you can reduce your calorie intake without altering your diet significantly. For example: Replace fizzy drinks with water Stop taking sugar in tea and coffee Cut out unhealthy treats such as crisps and biscuits between meals. Eat less fatty foods and more wholegrain bread, fruit & vegetables Diets that severely restrict calories or the types of food ‘allowed’ can lead you to be deficient in the nutrients & vitamins your body needs NEVER SKIP BREAKFAST! Skipping breakfast leaves you much hungrier later on and more likely to overeat to compensate Created by:
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Muscle Mass The best way to achieve hypertrophy (large muscles) is to lift heavy weights. However, lifting heavy weights will increase your metabolism and burn calories quicker. So, your diet will need to be supplemented with more protein. A protein rich diet can help you gain muscle mass. Try to consume a meal that’s heavy on protein shortly after you finish exercising. Advisory Note: Protein shakes often contain a high level of calories, fats, carbs and sugars that the body can’t break down and get stored as fat and do not contribute to building muscle mass. Daily protein requirements: grams of protein per kilogram body mass Sedentary adult Recreational adult exerciser Adult endurance athlete Growing teenage athlete Adult building muscle mass Estimated upper limit; adults 0.8 2.0 Supplements are sometimes an effective way for athletes to increase muscle mass. However, a good healthy diet will provide you with enough nutrients. The amount of protein required will vary from person to person. Excess protein in the diet is either broken down into urea or stored as fat Created by:
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Glycaemic Index (GI) The GI provides a measure of how quickly blood sugar levels rise after eating a particular type of food. A Glycaemic Index of less than 55 is considered Low, 56 to 69 Medium and greater than 70 is High. Values will vary depending on brand, variety, ripeness, preparation etc. Foods with carbohydrates that break down quickly have a HIGH GI Foods with carbohydrates that break down slowly have a LOW GI Glucose has a GI of 100 Created by:
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Useful Links www.familywellbeing.co.uk
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Use of dietary supplements by UK Service personnel
Energy requirements depend on an individual’s level of physical activity and will vary from day to day, and from task to task. A diet that provides adequate energy from a wide range of foods can meet the carbohydrate, protein, fat and micronutrient requirements of physical training and operations. Food provided by the MOD is scientifically researched and designed to provide the daily dietary intake required to sustain service personnel in all military environments. There is evidence that soldiers predominantly dependant on Operational Ration Packs (ORP) supplemented by limited quantities of frozen meat and fresh vegetables, in the harsh operational environment of Sangin, suffered no degradation in physical performance over the 6 month period of the deployment. In general, short-term energy restriction involving minimal loss of body mass has little effect on performance or health in otherwise healthy individuals. Losses of body mass in the region of 6 – 10% or higher have been shown to impair performance in a military setting, although this is not a consistent observation. Dietary supplements should not be used to compensate for poor food choices and an inadequate diet where a choice exists, but dietary supplements that provide additional energy and / or essential nutrients may be useful when food intake or food choices are restricted for reasons including operational constraints, travel, and periods when preparation and / or consumption of adequate meals is not possible or desirable. The use of dietary supplements in such instances would reduce the risk of developing nutrient deficiencies that could impair both health and performance. A small number of dietary supplements may enhance performance when used in accordance with current evidence under the guidance of a well-informed professional,3 and / or using MOD approved supporting guidance written by experts in the area. Suitable professionals include registered nutritionists, registered dieticians, and other professionals with recognised expertise in performance-related nutrition. Service personnel contemplating the use of dietary supplements should consider their efficacy, their cost, the risk to health and performance, and the potential for a positive CDT. The use of multiple dietary supplements at one time (stacking) should be discouraged. Dietary supplement use by children (i.e. individuals under 18 years of age) should also be discouraged. In the UK, the HFL Sports Science2 owned “Informed-Sport programme” was set up with the support of UK Anti-Doping (UKAD) to evaluate the process integrity of supplement manufacturers and to screen supplements and ingredients for contamination. Products that have passed this screening process can be found at Registered Product List Created by:
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Summary List of Products Registered with INFORMED-SPORT Current as of 1 November 2013*
Advanced Bio Development X2PERFORMANCE All Natural Pharma AS EGO+ BEET IT BEET IT Sport Stamina Shot BioCare Bio-Acidophilus Forte Glucosamine Hydrochloride One A Day Vitamins & Minerals Vitamin C 1000 Biogen Carbogen Cytogen Diet Protein Glutamine Recovergen elete elete Electrolyte Add-In Euronutrition Extreme Endurance (Xendurance) Flora DEN OPTIMALE OLJEBLANDING (Norwegian Product Only – Udo’s Oil) Hydration solutions Oral I.V. Immitec Immiflex iPro Sport Isotonic Drink Kinetica 100% Energy 100% Recovery Energy Gel Fuel Gel Lucozade Sport Body Fuel Drink Sport Elite Bar Sport Elite Dual Carb Drink Sport Elite Dual Carb Gel Sport Elite Dual Carb Powder Sport Elite Electrolyte Plus Powder Sport Elite Jelly Beans Sport Isotonic Fuel Drink Sport Lite Maxifuel Ache Free BCAAs Electro Tabs Recover Pro Recovermax Sports Vitamins Viper Active Bar Viper Active Gel Viper Active Powder Viper Boost Bar Viper Boost Capsules Viper Boost Gel Viper Boost Powder Maxiraw Carb Impact Casein Sustain Creatine Charge Mass Blitz Primary Arginine Primary BCAAs Primary Beta-Alanine Primary Caffeine Primary Glutamine Primary HMB Primary Waxymaize Protein Complex TurboTest WPC Precision WPI Intensity Maximuscle Beta-Alanine Creatamax 300 Creatamax Capsules Creatamax Extreme Cyclone Bar Cyclone Powder GH Kick HMB 1000 Maxi-Milk Maxi-Milk Extreme Maxipower Methoxy Max Progain Extreme Powder Progain Flapjack Progain Powder Promax Aminos Promax Breakfast Oats Promax Extreme Powder Promax Lean Bar Promax Lean Powder Promax Meal Bar Promax Multi Release Promax Powder Protein Milk Protein Milk Extreme Pump Up + NO2 Thermobol Thermobol Caffeine-Free ZMA Maxitone Sculptress Diet Bar Sculptress Diet Powder Sculptress Tablets MusclePharm Amino 1 Armor-V Assault BCAA 3:1:2 Casein CLA Core Combat Muscle Gel Re-Con Shred Matrix MyProtein High Pro Bar High Pro Deluxe Pro MP MAX MyBar High Pro Oats & Whey Bar One Promilk Nelsons Ferrotone Pur-Absorb Spatone Spatone Apple Nucleotide Nutrition IntestAid IB NuCell IM Orbana Healthy Energy Pepto One Nutrition Pepto One PeptoPro PeptoSport Powerade GB (Coca-Cola) ION4 (Great Britain Only) PRO Sports Hydration ZERO (Great Britain Only) PPS Nutrition Colossal Hybrid All-in-One Pro Athlete Supplementation AGF-1 Beta-Alanine Beta-Power Creatine Monohydrate Daionic Pro Nutrition Shake Defence Electro Lytes L-Glutamine Phase 1 Evolution Phase 2 Pro Grade Recovery Phase 3 Pro Grade Protein Sodium Citrate PWR+ PWR+ Endurance Scheckters Organic Scheckters OrganicEnergy Scheckters OrgnaicEnergy Lite SOS Hydration SOS Star Scientific Antabloc USN Diet Fuel Ultralean Protein Fuel 25 Protein Fuel 32 Protein Fuel 50 Zinplex ZinMag ZMA Sport Created by:
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