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  • 1. AS Dance The Healthy Performer Nutrition
  • 2. WHY DO WE NEED FOOD?          To grow To reproduce To maintain optimum health To avoid disease and illness To aid recovery from illness To build and repair bone To build and repair muscle and other body tissue To maintain constant body temperature To maintain vital body functions
  • 3. Nutrition Basics Sensible guidelines for sensible eating  Prevent yourself getting too hungry-we make bad choices when starving!  Variety- try to introduce new foods to your diet and vary them. Think colour!  Wholesomeness- Try to eat foods in their most natural unprocessed state.  Moderation- everything is ok if eaten in moderation.  Fad diets do not work long term and will often miss out key nutrients.  A balanced diet and sensible exercise together will enable you to be fit and healthy.
  • 4. A BALANCED DIET Protein Meat, chicken, fish, pulses, cheese, eggs, nuts Carbohydrate Bread, cereals, pulses, nuts, pasta, fruit and vegetables Fat Avocado, Cheese, Dark Chocolate, Nuts, Fish-Salmon, vegetable spreads, Olive Oil, Hummous, pumpkin and sesame seeds. Dairy Eggs, dairy products, butter Fibre Wholemeal bread, pasta, rice, pulses, all kinds of vegetables and fruit Vitamins /Minerals Iron (green vegetables, beef), vitamin C & A (fruit & veg), vitamin D (milk), vitamin B12 and folate (green vegetables)
  • 5. GETTING THE BALANCE RIGHT Basing meals on high carbohydrate foods Bread, pasta, rice, choose brown versions for additional health benefits, etc. Having at least 5 portions of fruit and vegetables a day This does include beans, pulses and fruit juice but each only counts once towards the total daily amount Eating moderate amounts of meat, fish and chicken Grilled rather than fried, oven baked and unprocessed (chicken breast rather than sausages) Having 3 portions of dairy foods a day Try the reduced fat versions such as skimmed or semiskimmed milk, yoghurt, etc.
  • 6. A BALANCED DIET
  • 7. HEALTHY SNACKS  Fact Eating carbohydrates as naturally occurring sugars found in fruit and many vegetables, means that the body has to digest the food and so the sugars are released into the blood stream in a more constant manner to fuel the body. You will have more energy for longer.
  • 8. Effect of eating fruit versus sweets and chocolates on blood glucose and energy levels Blood Glucose Levels/ Energy Levels Bananas and dried fruit Sweets and chocolate Insulin Time
  • 9. Common physiological problems Problem Probable cause Fatigue, low energy and inability to concentrate Not enough good carbohydrates to sustain energy levels, inadequate rest Headaches Dehydration, reaction to a sugar spike Consistently sore muscles Not enough protein to aid muscle repair and growth Cramps Dehydration, lack of calcium, lack of sodium (salt) Poor skin Low vitamin and minerals intake Joint pain/ inflammation Low omega 3- eat fish and green vegetables. Also poor technique! Low mood, feeling overwhelmed, stress Too much sugar or alcohol, which destroy B vitamins and vitamin C. Feeling sick Dehydration, too much sugar and undigested food
  • 10. ENERGY FOR DANCE  Eat Breakfast  Re-stock the energy stores after class or performance. Energy stores should be replaced by eating low fat, high carbohydrate snacks or a light meal.  The main meal should also include protein to maintain muscle bulk and to stop the protein from being used as a fuel.  Meals and snacks should include a variety of components that make up a balanced diet.  Try to eat 5/6 times daily, eating smaller, healthier meals and snacks, which will help prevent a ‘high’ and ‘crash’ effect and instead gradually burn energy throughout the day.
  • 11. Calories - The Facts  All foods contain calories which the body turns into energy Empty calories like fizzy drinks have high calories/sugars and no nutritional value There are good calories and bad calories! Energy which is not used is stored as fat The average recommended number of calories for an active female aged14-18 is 2000-2400 for the equivalent male it is 2800- 3200
  • 12. Key benefits for each food group Carbohydrates Essential for energy- broken into starches and sugars and turned into glucose for the body to burn Protein Essential for muscle repair, build and body structure Fight infection Used for energy when carbohydrate intake is low Fats Aid absorption of Vitamins Cushioning and insulation of vital organs Used for energy when carbohydrate and protein intake is low Vitamins and minerals Maintain overall body health-immune system Formation of red blood cells, hormones and nerve transmitters Minerals-calcium, zinc- maintain healthy bones, teeth, nails etc Fibre Formation of faeces and waste products Regulating blood sugar levels
  • 13. Smart Targets Specific e.g. I will drink water everyday instead of fizzy drinks Measurable Measurable goals help you track your progress Achievable You are much more likely to keep goals which are achievable Relevant Goals should be relevant to you Time Specific Set yourself a time scale for achieving your goal
  • 14. Online Resources for healthy eating & information      NHS Food Standards Agency British Dietetic Association Recipes BBC