A guide to Nutrition for younger adults & Kids Please remember that there is no one diet that suits everyone, and that there is no one diet that will cure all ills.The presentation is an informative guide to good health and diet and is to be taken as a guide only. Should you wish to change your diet please ensure to use the Recommendations within it sparingly, For changes in diet, you should consult a Doctor or Dietician FIRST!.

Nutrition We are going to talk about 2 things today Foods are good for you :0) & Foods are bad for you :0( Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 Nutrition There are 6 basic Nutrients available we need to live as healthy human beings and its important we get the right balance of all of these nutrients. Carbohydrates Fats Proteins Water Minerals Vitamins Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Nutrients and what mix of foods do I need 3 main types of foods we need daily Carbohydrates which should account for 55% of our daily intake and include fibre Proteins which should account for 15% of our daily intake and help repair our bodies and muscles after sport/injury. Fats which should account for 30% of our daily intake. These should be Mono or Poly unsaturated fats which actually help break down cholesterol and saturated fats. Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 Carbohydrates Carbohydrates are the main source of food we need for Energy production on a daily basis. 2 main types of Carbs are Simple and Complex Simple Carbs Are absorbed by the body quickly, Causing Increased appetitie and more frequent eating. Example SWEETS!! Not Good Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 Carbohydrates Complex Carbs Complex Carbs Digest & release energy into your blood at slow & steady rate, Causing regular appetite, feeling of being full for longer and less frequent eating. No Sweets = Good Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 Important meals Breakfast is the most important meal of the day as if you don’t take enough at this time, you start off wrong and remain hungry throughout the day! If you need about 500 calories at breakfast and a muffin is only about 150, so you start off short of energy! Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Nutritional daily needs Daily Total Caloric Ratio Need 55% Carbohydrate 15% Protein 30% Fat Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 If you're between 4 and 8 years old, the balance is 3-2-3-2-6. If you're aged 9 or over, the balance changes 4-2-3-2-6 because you need more from milk group for growing bones Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Most children and Teenage girls Teenage boys Preschool children Most children and Teenage girls Teenage boys Bread, Cereal, Rice, Pasta 6 servings 9 servings 11 servings Fruits 2 servings 3 servings 4 servings Vegetables 5 servings Milk, Yogurt, Cheese 2-3 servings Meats, Fish 5 ounces 6 ounces 7 ounces Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 Get the food groups right! Spaghetti and meatballs topped with cheese is a great example of a combination food. Here's the breakdown: • Spaghetti from the Grain Group • Tomato sauce from the Vegetable Group • Meatballs from the Meat Group • Cheese from the Milk Group Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 Calcium! Hi Mum! If you're between 9 and 19 you need lots (1,300 mg a) calcium a day! You ask, "What does that mean?" It means you need 2 -3 or more servings of milk, yogurt and cheese every day! You'll look good, feel good and best of all, when you get plenty of exercise too, you'll build the strongest healthiest bones possible! Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 Protein in foods Protein provides the body with some energy, while its main function is to repair damage to muscles and tissue within the body after an injury.It is needed for the manufacture of hormones, antibodies, enzymes, and muscle tissues also. The daily reference should be approximately 15% of total caloric intake. Main SOURCES: meat, fish, eggs, poultry, dairy products, beans and nuts. Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 Water A large portion of water is lost during a normal day, Energy usage, Sweat etc.. A lot of people are constantly dehydrated on a daily basis. One of the ways is by playing sports or games and not drinking water after it! If you find you are sweating, Its too late, your are already dehydrated. Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Water & Athletic Performance Hydration is one of the most important factors in performance for all sports! Glycogen is stored in the muscle and lives together with water. One part of glycogen is stored with three parts of water. This means when glycogen is used, water weight is lost in the as well. Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Water & Athletic Performance Water replenishment is the most important factor during exercise/play. Remember your body will stop muscle function for to keep you cool first Drink a minimum of 1 pint a day! Flushes out waste products - Coca Cola/other sugary drinks Keeps the body cool Stops muscle cramps, strains and pulls Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 Meal Frequency Meal frequency is the most important factor in any weight management program! It is much better to have 5 small meals a day rather than 2 – 3 big meals. Keeps body balanced Keeps blood sugar levels good. Maintains energy throughout the day. Provides small “packets” of energy throughout the day. Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 Some eating guidelines Limit carbohydrate (complex and simple) intake in the later evening when activity level is low. Evening meals should consist of a high source of lean proteins and fibrous vegetables & a low source of starchy/grain CHO to prevent excess calories and fat storage. Do Not starve yourself if trying to diet, it simply does not work and you end up being sick as you lack the vital vitamins and nutrients to stay healthy. The only sure fire way to lose weight is to limit your saturated fat intake and exercise to burn off any excessive fat! Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

If I eat low fat foods I am ok! Misconceptions If I eat low fat foods I am ok! Low Fat foods are not neccecarily good for you or will help you lose Weight. In order to reduce the Fat level in them , the makers have to replace the sweet taste normally found in Fat. They do this by adding extra sugar (which can be classed a carbohydrate or hydrogenated fats/Trans fatty acids) Therefore even though its lower in Fat, its higher in calories and sugar! I am fine as I am thin! Big misconception here, Looks can be decieving. You can be thin and have loads of cholestorel through unhealthy eating, or overweight and have a very healthy heart with no cholestorel Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 Weight Loss? If you starve yourself, you will lose: 50% Muscle, 20% Water, 30% Fat Losing more than 1-2 pounds per week will result in the loss of lean muscle tissue which you may require to keep you healthy! Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

What do I eat on Match Day? 3 Hours Before Pasta Stir-Fry Sandwiches Fajitas Eggs and Toast Chicken, potato, veggie Veggie burger 2 Hours Before Crackers Biscuits Cereal with milk Waffles or pancakes Pasta salad 1 Hour Before Cereal bar Toast Instant breakfast Nutrition shake Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

What do I do If I get injured? REMEMBER THE R.I.C.E. SYSTEM Rest immediately and don’t continue to use or put weight on it Ice it as soon as possible with ice in a tea towel Compress the injury immediately to stop excess scar tissue build up Elevate the injury to assist drainage of scar tissue and inflammation Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 10 Steps to Good Health Never skip meals. Exercise daily (aerobic 3x/week). Keep protein levels up Do not eat lots of sweets/sugar Drink Plenty of water all day Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 10 Steps to Good Health Eat plenty of vegetables throughout the day. Increase dietary fibre to help satisfy hunger. Avoid processed foods and “snack foods”. Do not fry foods in oil or fat. Instead, bake, broil or microwave foods. Avoid / Reduce the use of sauces and condiments that have a high fat or sugar content.(Mayo etc.) Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Benefits of Proper Nutrition Increased energy Reduction in injury Increase in speed and agility Increased stamina Decreased time of recovery if injured. Decreased percent body fat All = IMPROVED PERFORMANCE!! Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06

Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06 Thank You! Contact me on dave@allsportinjuries.ie Or www.allsportinjuries.ie Or Call 087 97 86 814 Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06