Nutrition Children, Adolescents And Sports People

Nutrition Children, Adolescents and Sports People

Session Outline
Importance of Healthy Eating
Nutrition for Children and Young People
Activity – how do you measure up?
Nutrition for Sports People
Activity – food comparison

Why is Healthy Eating important for Children and Teenagers?

Everything you experience now will influence the rest of your life
Lots of things are happening to you……
Body  Growth, Sexual maturity, Body shape
Ideas,
Feelings about you,
Friendships,
Family relationships,
Future plans??????
The food you eat now will have a strong influence on your health both NOW and in the FUTURE!

Short term
Improves:
 Energy
 Fitness
 Looks
 Well being
 Immunity
 Concentration
 Wt Control
Long term
Reduce risk of developing;
 Anorexia Nervosa
 Bulimia Nervosa
 Dental Caries
 Lifestyle related health problems as Adults:
 Obesity
 Osteoporosis
 Cardiovascular Disease
 Type II Diabetes
 Some Cancers

Basis of a Healthy Diet
BALANCE + MODERATION + VARIETY
AND
ENERGY IN = ENERGY OUT

Dietary Guidelines “Enjoy a wide variety of nutritious foods”
Cereals
Fruit
Vegetables, legumes
Lean meat, fish, poultry & alternatives
Milk, yoghurt, cheese
Extras

Difference Between Children and Adolescents
Estimated energy requirements are:
Children 4-7yrs = 6400 – 8300kJ
Children 8-11yrs = 7700 – 9800kJ
Adolescents 12 – 18yrs = 8100 – 13500kJ

Children 4-7 1-2 serves Extras 0.5-1 serves Meat, fish, poultry, eggs, nuts and legumes 2-3 serves Milk, yoghurt, cheese 1-2 serves Fruit 2-4 serves Vegetables and legumes 3-7 serves Breads, cereals, rice, pasta and noodles

Children 8-11 1-2 serves Extras 1-1.5 serves Meat, fish, poultry, eggs, nuts and legumes 2-3 serves Milk, yoghurt, cheese 1-2 serves Fruit 3-5 serves Vegetables and legumes 4-9 serves Breads, cereals, rice, pasta and noodles

Adolescents 12-18 1-3 serves Extras 1-2 serves Meat, fish, poultry, eggs, nuts and legumes 3-5 serves Milk, yoghurt, cheese 3-4 serves Fruit 4-9 serves Vegetables and legumes 4-11 serves Breads, cereals, rice, pasta and noodles

Important
By eating a wide variety of food, you are more likely to consume all the nutrients you need.
NO SINGLE FOOD can provide you with all the nutrients necessary for good health!!

Important Nutrients
Carbohydrates
Main energy source can be sugars or starches.
Best Sources:
Wholegrain Breads & Cereals, fruit, legumes
Others:
Jam, sugar, honey, s’drink, lollies, cakes, (  Fat/  sugar)

Important Nutrients
Protein
Growth, build & repair muscle & other body tissues.
Best Sources:
Lean meat, eggs, dairy, legumes and nuts.

Important Nutrients
Fat
Important for absorption of some vitamins, & growth, energy. 3 types:
Saturated (BAD)
Animal products such as meat, dairy, eggs, butter, coconut & palm oil.
Poly & Mono-unsaturated (GOOD)
Seeds, fish, margarine and most vegetable oils, avocado, olives, nuts.

Important Nutrients
Water
Helps excrete waste products. Minimum 2L per day .
Best source: H2O
Others
Soft drinks, fruit juice, fresh fruit, cordial, sports drinks (cause dental caries). Avoid caffeinated fluids and alcohol- dehydrating

Important Nutrients
Fibre
Prevent constipation, prevent bowel cancer and heart disease, assists with weight control.
Sources:
Plant foods - fruit, vegetables, wholegrain breads and cereals

Important Nutrients
Vitamins
Vital to life. Necessary to build bones, teeth, and body tissues.
Best Sources - Eating a WIDE VARIETY of foods from the 5 food groups.

Important Nutrients
Minerals
Vital to life. Especially important during growth.
Calcium - Strong bones/teeth, muscle contraction, nerve impulses, blood clotting.
Best sources: Milk, Yoghurt, Cheese, Canned Fish (with bones).
Others: some green vegies, soy beans & legumes.
Iron - Healthy Blood to transport oxygen to your organs, cells, tissues so they can use energy you get from food.
Best source: Animal products, especially lean red meat.
Others: Other meats, green leafy vegies, w’grain and fortified B & C.

Look at what you ate during the week
Use the handouts to work out how your eating pattern compares to the AGHE.
Are there any groups where you are;
over the recommended?
under the recommended?

What about Sports People
A basic training diet should:
Provide energy and nutrients to meet demands of training
Include a wide variety of foods
Enable the athlete to achieve optimal body weight and fat levels for performance
Promote a quick and full recovery after exercise
Provide adequate fluids to ensure maximum hydration before, during and after exercise
Consider the short and long term health of the individual

Depends on type of sport
Still need to have a balanced healthy diet to get vitamins and minerals (can’t pig out on extras)
Is very similar to that of the general public – just require more serves and better planning.

Carbohydrates
Serves as an energy fuel for the body, stored in liver and muscle tissue as glycogen
Is the most readily available fuel for exercise
A high carbohydrate diet and regular training promotes high glycogen stores and spares protein

Depending on type of activity and training regime amount can vary from:
5-7g/kg, <1hr mod intensity
7-10g/kg, 1-3 hours mod-high intensity
10-12g/kg, 5-6 hours mod-high intensity
AGHE provides ~ 500g CHO at max servings. Therefore, people training at high level will need extra CHO foods.
Best Sources?

Protein
Is important for muscular repair and growth
1.2 – 1.6g/kg (~0.75g/kg average person)
However, AGHE provides enough protein to meet requirements
NB. Eating extra protein above requirements DOES NOT mean you will build more muscles!
Best Sources?

Water
++, especially endurance
Consume before, during and after
Vitamins and Minerals
Vitamin and minerals are required in many body functions and processes
A balanced diet usually ensures athletes meet vitamin and mineral needs.
? If athletes need more than non-athletes

Food Comparison
Group 1: Sedentary teenager
Group 2: Teenage Sportsperson
Lay out foods on butchers paper according to requirements
Think about serve sizes (use booklet to help)
What’s the difference?

Some Good Websites for Sports Nutrition
Australian Institute of Sport
www.ais.org/nutrition
Sports Dietitians Association
www.sportsdietitians.com.au

QUESTIONS?

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Nutrition Children, Adolescents And Sports People

by nick.johnstone on Aug 21, 2007

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Nutrition Children, Adolescents And Sports People — Presentation Transcript