Certificate III / IV in Fitness Topic 3, Week 7 & 8 Introduction to Diet and Nutrition

Certificate III / IV in Fitness

Topic 3, Week 7 & 8Introduction to Diet and Nutrition

Session 4Todays session will cover the following topics

• What advise can you provide your clients with?

• Where do you source current and valid information from?

• Weekly review

• Question time

• Home work task

• Scope of practice as Fitness Instructor?

• Understand what advise you can provide and what you cant advise upon..

Client that you will experience that will require nutritional advise

• pre-natal• post-natal• menopause• experienced or inexperienced• adult• active or inactive• no major dietary or health concerns.

Where do we source the “right” information from

• government endorsed national dietary guidelines

• government endorsed campaigns promoting healthy eating options

• healthy eating information from nutrition peak bodies.

Healthy eating

• Generally Promoting quality of life

• Understand how to discuss with clients strategies to reduce risk of chronic disease

• e.g. cardiovascular disease• hypertension• Diabetes• Gallstones• coeliac disease, lactose intolerance, Crohn’s

disease, obesity, arthritis and stroke.

Kilojoules and nutrients

• carbohydrate• lipids/fats• protein• alcohol.

Kilojoules and nutrients

• Carbohydrate—16kJ/g• Fat—37 kJ/g• Protein—17kJ/g• Alcohol—29 kJ/g• 1 Calorie = 4.184 kJ

• Fats/lipids– role of triglycerides– recommended daily intake– saturated fats– monounsaturated fats– polyunsaturated fats– trans fats

• carbohydrates– role of carbohydrates– recommended daily intake– simple sugars– fibre– resistant starch– glycemic index

• cholesterol– high density lipoproteins– low density lipoproteins

• protein– role of protein– recommended daily intake– essential amino acids– non-essential amino acids– sources including plant based– plant proteins

• minerals– types

• vitamins– water soluble– fat soluble

• fluid and electrolytes• intake of nutrients

– recommended quantities– effect of nutrient excess– effect of nutrient deficiency

• balanced diet

Water

• Cooling and hydration• Transport medium for substances, e.g.

water-soluble vitamins• Used in chemical reactions in the body.

• food labelling– legislative requirements– ingredient list– ingredient order– interpretation of label– preservatives– additives

Nutrient reference values (NRVs)

• Replaced the RDIs• Cover a wider range of nutrients• Made up of:- estimated average requirements (EAR)- recommended dietary intake (RDI)- adequate intakes (AI)- suggested dietary targets (SDT).

• food preparation– methods of cooking– effect on nutrient value of food– modification of recipes– safe food handling and hygiene practices

• myths and fallacies• nutritional supplementation

Fundamental principles of healthy eating

• enjoy a wide variety of nutritious food• eat plenty of vegetables, legumes and fruits• eat plenty of cereals preferably wholegrain• include lean meat, fish, poultry and alternatives• include milks, yogurts, cheese or alternatives. reduced fat varieties

should be chosen where possible• drink plenty of water• take care to limit saturated fat and moderate total fat intake• choose foods low in salt• limit your alcohol intake alcohol if you choose to drink• consume only moderate amounts of sugars and food containing

added sugars.

General features of balanced healthy eating

Effect on Energy systems

• atp • lactic• aerobic

General features of balanced healthy eating

• energy balance • recommended daily intake of nutrients • fuel for exercise• fuel for minimising post-exercise fatigue and

maximising recovery• hydration levels

• Dietary trends• fad' or popular diets

• nutritional supplementation

• healthy eating ergogenic aids.

General healthy eating

• 15−25% protein• 45−65% carbohydrate• 20−35% fats (no more than 10% from

saturated fats).

Cardiovascular disease risks

• Smoking• Diabetes mellitus• Physical inactivity• Hypertension• Being overweight• Depression• Social isolation.

Type 2 diabetes

• Unhealthy eating• Too much sugar and fat• Lack of physical activity• Long term complications, e.g. blindness

and nerve deterioration.

Obesity

• Unhealthy eating• Lack of physical activity• Increasing age• Gender• High birth weight• Food preferences• Medications

Stroke

• Cerebrovascular accident (CVA)• Clot (thrombosis) or bleed (haemorrhage)• Poor nutrition• Genetics.

Alzheimer’s disease

• Degeneration of the brain• Dementia• Usually starts in middle-age• Disorientation, confusion and moodiness• May be associated with poor nutrition.

GI disorders

• Gastrointestinal reflux• Coeliac disease• Inflammatory bowel disease (Crohn’s

disease and ulcerative colitis)• Irritable bowel syndrome (IBS)• Lactose intolerance• Stomach ulcers.

Anorexia and bulimia

• Anorexia nervosa—stops eating and obsessed with exercise

• Bulimia nervosa—overeats in one or more sittings then induces vomiting.

Female nutrition

• Menstruation• Menopause• Pregnancy

– Pre-natal recommendations – Post natal recommendations

Food allergies and intolerances

• Food intolerances—chemical reactions to food that cause various signs and symptoms, e.g. headache,

• Food allergy—when foods trigger a severe immune response.

Other conditions/diseases

• Gallstones-How• Cancer-How• Gout-How• May all be linked to poor nutrition.

Body composition

• Affected by:- Metabolism-exercise program helps

improve lean body mass- eating habits-Appropriate snacks- exercise habits-Heart Foundation 30 min- Genetics-?- lifestyle-overall changes and effect

Supplements and ergogenic aids

• Supplements are a huge and growing market

• Ergogenic aids like energy drinks and sports drinks

• Rationale that we cannot consume enough, and the right quality of, foods to get enough in our diets

• Many skeptics discuss natural vs supp

Remembering your scope of practice!

Medical or allied health professional • sports physician• sports doctor• general practitioner• accredited practising dietician• psychologist• aboriginal health worker• diabetes educator.

Take home message from todays session:

• Understand your scope of practice• Understand the national nutritional guidelines• Develop the ability to build rapport about nutritional information• Develop the ability to analyse and provide recommendation

towards national nutritional guidlines