Nutrition For Fitness Activities

The Importance of Good Nutrition Good nutrition enhances your quality of life and helps you prevent disease. It provides you with the calories and nutrients your body needs for maximum energy, performance, and wellness. NUTRITION: THE PROCESS BY WHICH THE BODY TAKES IN AND USES FOOD. NUTRIENTS: SUBSTANCES IN FOODS THAT YOUR BODY NEEDS TO GROW, TO REPAIR, AND TO PROVIDE ENERGY. CALORIES: UNITS OF HEAT THAT MEASURE THE ENERGY USED BY THE BODY AND ENERGY SUPPLIED TO THE BODY BY FOODS.

What Influences Your Food Choices? 1. Hunger and Appetite: Hunger: Natural need to eat and not starve. Appetite: A desire to eat. 2. Emotions: Stress, Anger, Happy, Sadness, Boredom, etc, 3. Environment: Family & Friends and their habits 4. Cultural and Ethnic Background: Race, Religion, Cultural customs 5. Convenience and Cost: Where you live, On the go lifestyle, Family income 6. Advertising: Health messages, Influences your looks and choices

Nutrients 6 GROUPS OF NUTRIENTS: Carbohydrates Proteins Fats Vitamins Minerals Water

Carbohydrates: are the starches and sugars present in food. They are classified as either simple or complex. Complex carbohydrates are starches. Examples include: whole grains seeds Legumes Fiber is an indigestible complex carbohydrate that helps move waste through the digestive system. Simple carbohydrates: are sugars. Examples include: glucose fructose lactose. Body’s preferred source of energy. Body converts all carbohydrates to glucose, a simple sugar. Glucose is not used right away and it is stored as glycogen. Too many carbohydrates will cause the body to store the excess as fat.

Proteins Proteins are nutrients that help build and maintain body cells and tissues. Proteins are classified into two groups: complete and incomplete. Complete proteins contain amounts of all nine essential amino acids. SOURCES INCLUDE: *Fish, meat, poultry, eggs, milk, cheese, yogurt, and many soybean products. Incomplete proteins lack one or more essential amino acids. *Beans, peas, nuts, and whole grains. Proteins have many functions: - Help make new cells. -Help make and repair tissues. - Help make enzymes, hormones, and antibodies. - Provide energy.

Fats Fats are a type of lipid, a fatty substance that do not dissolve in water. The building blocks of fats are called fatty acids Fatty Acids are classified as two types: Saturated: Animal fats and tropical oils High intake is associated with an increased risk of heart disease Unsaturated: Vegetable fats Associated with a reduced risk of heart disease Fatty acids that the body needs, but is unable to make are called essential fatty acids Transport vitamins A, D, E, and K Sources of linoleic acid- essential fatty acid that is needed for growth and healthy skin High intake of saturated fats is linked to increased cholesterol production Excess cholesterol can lead to an increased risk of heart disease

-Calcium -Phosphorus –Magnesium -Iron Vitamins and Minerals Vitamins are compounds that help regulate many vital body processes that include: Digestion 2. Absorption 3. Metabolism 4. Circulation Vitamins are classified into two groups: Water-soluble vitamins dissolve in water and pass easily into the blood during digestion. The body does not store these so they need to be replenished regularly. Includes vitamins C, B1 ,B2, Niacin, B6, Folic acid, and B12. Fat-soluble vitamins are absorbed, stored, and transported in fat. Your body stores these vitamins in your fatty tissue, liver, and kidneys. Excess buildup can be toxic. These include vitamins A, D, E, and K. Minerals are substances that the body cannot manufacture but are needed for forming healthy bones and teeth and regulating many vital body processes. Important minerals include: -Calcium -Phosphorus –Magnesium -Iron

Water Water helps to maintain many bodily functions. Lubricates your joints and mucous membranes. - Enables you to swallow and digest foods. Absorb other nutrients and eliminate wastes. - Perspiration helps maintain normal body temperature. Water makes up around 65% of the body. It’s important to drink at least 8 cups of water a day to maintain health.

The Canada Food Guide Rainbow Are You Eating A Balanced Diet?

The Canada Food Guide to Healthy Eating Guidelines

What is one Food Guide Serving? A reference amount Not necessarily what you would eat in one sitting A number of ways are used to illustrate a “Food Guide Serving”

Counting Food Guide Servings in a Meal

One Food Guide Serving of Vegetables and Fruit is: 125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice 250 mL (1 cup) leafy raw vegetables or salad 1 fruit

One Food Guide Serving of Grain Products is: 1 slice (35 g) bread or ½ bagel (45 g) ½ pita (35 g) or ½ tortilla (35 g) 125 mL (½ cup) cooked rice, pasta, or couscous 30 g cold cereal

One Food Guide Serving of Milk and Alternatives is: 250 mL (1 cup) milk or fortified soy beverage 175 g (¾ cup) yogurt 50 g (1 ½ oz.) cheese One Food Guide Serving of Milk and Alternatives is: 250 mL (1 cup) of milk or fortified soy beverage 175 g (¾ cup) of yogurt 50 g (1 ½ oz.) of cheese Suggested handout and props List of Food Guide Servings for Milk and Alternatives: a printer-friendly version is available from the Food Guide Web site. (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/milk-lait/serving-portion/index_e.html) Bring a measuring cup to your presentation and use it to show what is one Food Guide Serving of Milk and Alternatives. To show a 50 g Food Guide Serving of cheese, bring along a piece of foam with the following proportions: 3” x 1” x 1”

One Food Guide Serving of Meat and Alternatives is: 75 g (2 ½ oz.) or 125 mL (½ cup) cooked fish, shellfish, poultry or lean meat 175 mL (¾ cup) cooked beans 2 eggs 30 mL (2 Tbsp) peanut butter One Food Guide Serving of Meat and Alternatives is: 75 g (2 ½ oz.) or 125 mL (½ cup) cooked fish, shellfish, poultry or lean meat 175 mL (¾ cup) of cooked beans 2 eggs 30 mL (2 Tbsp) of peanut butter Suggested handout and props List of Food Guide Servings for Meat and Alternatives: a printer-friendly version is available from the Food Guide Web site. (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/meat-viande/serving-portion/index_e.html) Bring a measuring cup and a tablespoon to your presentation and use it to show what is one Food Guide Serving of Meat and Alternatives.

Nutrition and Product Labeling Product labeling advertise a food’s nutritious value. Some common used terms are light, less, free, more, rich, rich in, lean, or excellent source of. Many food products have open dates on their label. Examples are expiration date, freshness date, pack date, and sell-by date.

Take a Step Today… Have breakfast every day Walk whenever you can Spend less time being inactive Eat vegetables and fruit at all meals and snacks Enjoy eating with family and friends Take time to eat and savour every bite You now have a better idea of the amount of food you need, the type of food to choose, and the importance of physical activity so that you can enjoy healthy living by eating well and being active. Why not start today? Here are some tips to be active and eat well today and every day. Have breakfast every day. It may help control your hunger later in the day. Walk wherever you can – get off the bus early, use the stairs. Spend less time being inactive such as watching TV or playing computer games. Benefit from eating vegetables and fruit at all meals and as snacks. Enjoy eating with family and friends Take time to eat and savour every bite Note to presenter: Many more tips can be found on Health Canada’s Food Guide web site: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/maintain-adopt/index_e.html Suggested Activity What is one change that you could make today to eat well or be active?