Nutrition for Everyday PerformancePPL-2O

Nutrition

The science behind how your body uses the components of food to grow, maintain, and repair itself.

Nutrients are chemical substances obtained from food that your body needs to function properly to grow, to repair itself, and to supply you with energy.

Your body needs more than 50 nutrients on a daily basis to function properly.

Nutrition

All nutrients belong to one of six general categories.

Macronutrients

1. Carbohydrates

2. Fats

3. Proteins

4. Water

Micronutrients

5. Vitamins

6. Minerals

Macronutrients Functions and sources of Macronutrients

Macronutrient Function Food Sources

Protein Development and maintenance of body cells, tissues and structures Provide energy or calories

Meat, poultry, fish, eggs, legumes, milk and milk products, vegetables, grains

Carbohydrate Provide energy and calories Breads, cereal, pasta, rice, fruit, fruit juices, vegetables, milk, yogurt

Fat Provide energy or caloriesCarries far-soluble vitamins

Meat poultry, fish, milk and milk products, nuts and seeds, oils, butter, margarine, salad dressing

Water Nutrient transportationTemperature regulationWaste product removal

Drinking water, all foods that contain fluid (milk, juices, fruits, soups)

Calories

Of the six nutrients, the body can use only three as sources of energy: carbohydrates, proteins, and fats.

Calories – the amount of energy needed to raise the temperature of 1 gram of pure water by 1 degree Celsius.

1 gram of carbohydrate provides 4 calories 1 gram of protein provides 4 calories 1 gram of fat provides 9 calories.

It is recommended that we get 45-65 percent of our calories from carbs, 10-35 percent from protein and 20-35 percent from fats.

Energy In – Energy Out

A healthy body is the result of balancing energy intake with energy expenditure.

Energy Intake vs. Body Weight

Energy In > Energy Out = Weight Gain

Energy In < Energy Out = Weight Loss

Energy In = Energy Out = Balanced Weight

Definitions

Hunger – a physiological need for food; the consequence of food deprivation

Appetite - is the desire to eat food Healthy Eating – an approach to eating which

includes the satisfaction of the nutrient requirements, variety, “everyday” and “sometimes” foods, enjoyment, good time spacing, and the regulation of eating by hunger and satiety cues. Healthy eating incorporates an overall pattern of foods eaten over time, and not any one food, meal, or day’s meals.

Canada’s Food Guide

Divided into 4 categories:

1. Vegetables and Fruits

2. Grain Products

3. Milk and Alternatives

4. Meat and Alternatives

Recommended Servings

Categories Teen Females Teen Males

Vegetables and Fruit

7 8

Grain Products 6 7

Milk and Alternatives

3-4 3-4

Meat and Alternatives

2 3

What is Gatorade?

Gatorade® is a popular sports drink invented in 1965 by a team of researchers at the University of Florida. The drink is named in honor of the University's Florida Gators athletic teams. It was developed by university researchers after the assistant coach asked the research team to help figure out a way to help athletes cope with the hot weather. When research revealed that the athletes were losing electrolytes and important fluids as well as carbohydrates through sweating, Gatorade® was formulated to replace the lost nutrients.

Carbohydrates are biomolecules that transport and store energy in the body. Electroyltes are salts and minerals needed to be replenished in the body. Interestingly, the Florida Gators started improving in their wins overall after the teams began drinking the Gatorade®. Other university sports teams started ordering Gatorade® and by 1983, the product was the NFL’s official sports drink.

Digestive System

See Handout “Digestive System”

Athletic Eating

Pre-exercise Meal-eaten to minimize fatigue during performance-should be eaten 2-6 hours pre-competition

and should be familiar-high in carbohydrates, low in fat and fibre and

contain a lower percentage of protein.-consume two to three cups of carbohydrate

fluids 2-3 hours prior and one cup 10-20 minutes prior.

Athletic Eating

During Exercise

-rehydration is the most important aspect

-if an activity is longer than 50 minutes a sports beverage should be contained

-ideal carb concentration is from 6-8 percent

-generally an athlete should drink at least one-half cup of cool fluid after each 10 minutes of exercise

Athletic Eating

Post-exercise Meal

-eating an easily digestible high-carbohydrate meal immediately after exercise restore glycogen to the muscles and ensures quick recovery

-fluid losses during exercise should be regained within 2 hours by drinking fluids containing carbs

-fluids can also be replaced by foods high in water content, such as watermelon, oranges, grapes, and tomatoes.

BODY IMAGE

BODY IMAGEBody Image – refers to the mental picture

an individual has of his/her body. It includes all the associated feelings, thoughts, judgements, and behaviours.

Self Esteem – refers to the confidence and worth you feel about yourself. It affects everything you do, think, feel, and are.

BODY IMAGEHealthy Body Image:o Involves having a greater appreciation and acceptance

for oneself and others.o Some factors with respect to one’s body structure, and

shape are genetically determined and cannot be dramatically changed through diet and exercise.

Healthy Eating and an Active Lifestyle:o Being healthy includes both an active lifestyle coupled

with healthy eating.o Exercise is just as important as food intake in maintaining

a desired level of weight.

BODY TYPES The three main body types:Endomorph – This body type is a soft, round pear shape with

excess fat around the hips and waist and little muscle definition.

Mesomorph – This body type is naturally well muscled with broad shoulders and a narrow waist. People with this body type look fit even when out of shape and can put on muscle easily.

Ectomorph – This body type is a very thin, long boned body type with little muscle or fat.

These are not “true” types – no one person usually matches any one of these categories exactly.

Definitions

Anorexia Nervosa – Self-starvation. People with this disorder eat very little even though they are thin. They have an intense and overpowering fear of body fat and weight gain.

Binge Eating Disorder – Eating large amounts of food in a short period of time, usually alone, without being able to stop when full. The overeating and binging is often accompanied by feeling out of control and followed by feelings of depression, guilt or disgust.

Bulimia Nervosa – Characterized by cycles of binge eating and purging, either by vomiting or taking laxatives or diuretics. People with bulimia nervosa have a fear of body fat even though their size and weight may be normal.

Definitions Con’t

Dieting – A futile, often harmful process of restrictive eating usually caused by body dissatisfaction, preoccupation with thinness, and the false belief that self-worth is dependent upon body size.

Dysfunctional Eating – Refers to troublesome eating behaviours, such as restrictive dieting, bingeing, or purging, which occur less frequently or less severe than those required to meet the full criteria for the diagnosis of an eating disorder.

Over-exercising – Exercising compulsively for long periods of time as a way to burn calories from food that has just been eaten. People with anorexia or bulimia may over-exercise.

Purging – Attempts to rid the body of food consumed by engaging in self-induced vomiting, use of laxatives, enemas, diuretics and excessive exercise, skipping meals, or dieting.

Factors that Influence Body Image

Body Image

Body Image Influences Media Family (i.e. parents, caregivers, traditions) Other adult role models (e.g. teacher, coach,

neighbour) Friends Cultural Traditions Society Self-Esteem Health Professionals

Body Image Influences

Media Examples include advertisements, beauty contests,

fashion shows, billboards, novels, magazines, newspaper, musical lyrics, pop/idols/actors, movies, television, music videos, soap operas.

Delivers the message that “thin is in” and a large body shape is unacceptable – reinforces the myth of the “ideal body”.

Advancements in computer technology enable the media to adjust pictures of models, changing their physical features so that they conform to the “ideal body image”.

Television reflects social values and shapes society behaviour.

Body Image Influences

Family (i.e., parents, caregivers, traditions)

Family has a strong influence on a teenager’s body image, eating habits, activity patterns and attitudes toward food, eating and body image.

Family may comment on a teenager’s appearance more often than other behaviours/talents.

Body Image Influences

Other adult role models (teacher, coach neighbour)

Unspoken words and actions influence teenagers.

Sport coaches place pressure on the individuals to become the “stereotypical athlete” (e.g., be ultra-thin for dance and gymnastics; be bulky for rugby).

Body Image Influences

Friends Peers reinforce each other’s beliefs about the “ideal”

body. Teenagers feel a need to conform in order to belong.

Cultural Traditions Many culture have strong views about body image

(e.g., belief that no parts of the body should be exposed)

Some cultures value an obese body size, which is believed to equate to wealth (i.e., high cost of buying food).

Body Image Influences

Society People are programmed to expect a “quick fix”

to almost anything. Popular culture relays messages that a person’s

self-worth is based on their physical appearance (i.e., assumptions that “thin and tall” leads to “success” while “very heavy and short” indicates “laziness”

Lack of people of various sizes and shapes in positions of power, leading to lack of such role models.

Corporate industry makes billions of dollars on products to make people look “perfect” (e.g., protein powders, fitness clubs, makeovers, weight loss plans/products, surgery).

Body Image Influences

Self Esteem Develops from birth and continues to be shaped by the

significant people in one’s life. Girls (more than boys) are socialized to look for approval

from others as a way to define self-worth. Personal characteristics add to feelings of self-esteem

(e.g., talents, social skills, intellectual abilities, interest, ability to help others, physical appearance.

Health Professionals Annual physical includes being weighed on a scale. Cosmetic surgeons advertise that they can create “the

perfect face and body”.

Creating a Healthy Body Image

Remember, images in the media are not typical and are often digitally altered. These images do not reflect reality.

Physical appearance is only one aspect of your being. Your thoughts, value, beliefs and accomplishments also represent very important aspects of who you are.

Creating a Healthy Body Image

Instead of valuing your body simply by looks, remember, it is a useful tool that allows you to enjoy life.

Seek out situations and friends that will help you maintain a positive image.

Eat well, be active and love the person you are!