Nutrition for Sport Performance Fat

Added fat Why not fatty food? Low fat Reducing Fat Fatty Acids Saturated Fatty Acids Unsaturated Fatty Acids What is cholesterol? What is fibre? What does it do? Where do you find fibre?

Fat Body fat comes mainly from eating fat in food Fat has over twice the energy value (=calories) of carbohydrate or protein Some fats enhance flavours in food and make them taste good (Gillanders et al 2000)

Added Fat The body needs fat, but you get enough fat in a healthy diet without adding extra fat or eating fatty foods. High fat foods include potato chips, avocado, garlic bread, fried rice, toasted muesli, whole milk, cream, butter/margarine, cooking oil, biscuits, cakes, takeaways, chocolate Cardwell, 1999

Why Not Fatty Foods? Energy from carbohydrates is easy for the body to digest, store and use. Energy from fats is more difficult to access, so if there is an easier source of energy, the body sets the fat aside for later. This is why eating too much fat causes weight gain The body needs fat but it must be a part of a healthy diet and exercise (Gillanders et al 2000)

Low Fat? Low fat foods include vegetables, fresh fruit, breads, rice, pasta, milk (reduced fat), fish (grilled or steamed), ham, lean beef, skinless chicken (Cardwell 1999)

Reducing Fat Some simple ways to reduce fat are: Cut fat off meat (pork etc.) or take skin off chicken Use low-fat milk Spread margarine or butter thinly Eat plenty of vegetables Carefully choose low fat takeaway foods (Subway vs KFC)

Healthy Eating Reducing fat and other forms of healthy eating are great for the body, especially when combined with exercise While lowering fat intake is healthy, too much focus on food can cause eating disorders. While occurring mostly among young women, eating disorders can affect anyone.

Fatty Acids Are one of the components of fat Are either stored in the body as adipose tissue (body fat) Are either “saturated” or “unsaturated”

Saturated Fatty Acids Are the “bad fats” Are mainly found in animal fats (ie. Fat in meat, chicken fat/skin, cheese, butter, full-fat milk) Also found in coconut and palm oil Are usually solid at room temperature Are linked with increased risk of heart disease.

Cholesterol It is a fat-like substance which is naturally made by our body It is found only in animal foods Is present in high amounts in; egg yolk, liver, icecream (full fat), whole milk, cheese, crayfish and fatty meat. Excess intake is linked with high blood pressure, heart disease and obesity

What is Fibre? Fibre is a fibrous substance which can be found in the structures of cell walls (ie. Bran, fruit and vege peel) It is sometimes also known as roughage

What does Fibre do? Fibre is important for healthy digestion. It helps in regularly ridding the body of unnecessary waste products (keeps you regular). This is important in preventing some diseases, including some cancers. Some fibre (ie. porridge oats) may aid to lower cholesterol, therefore helping to prevent heart disease

Where do you Find Fibre? Fibre is most common in wholemeal and wholegrain foods, such as cereals, porridge, wholemeal bread, wholemeal pasta and brown rice. It can also be found in fruits and vegetables