L7. Nutrition


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L7. Nutrition

  1. 1. Balancing a Sports Diet November 2007 © British Nutrition Foundation 2006
  2. 2. vs. Or not ;-)
  3. 3. BMI= weight (kilograms) divided by height * 2 If a women weighs 60 kilograms and she is 1.5m = 60 divided by (1.5 times 2) = 60 divided by 3.0 = 20 BMI Body Mass Index
  4. 4. Normal Overweight obese severely obese morbidly obese 18.5-24.9 25-29.9 30-34.9 35-39.9 40+
  5. 5. The picture to the left represents the balanced diet. It applies to most people, including vegetarians and from all ethnic origins, except to children under the age of two years. The Balance of Good Health © British Nutrition Foundation 2006
  6. 6. Eight Guidelines for a Healthy Diet The Balance of Good Health is based on the Government’s Eight Tips for Eating Well: © British Nutrition Foundation 2006 1. Base your meals on starchy foods (carbohydrates) 2. Eat lots of fruit and vegetarians 3. Eat more fish (omega 3 – good for heart) 4. Cut down on saturated fat and sugar 5. Try to eat less salt – no more than 6g a day 6. Get active and try to be a healthy weight 7. Drink plenty of water 8. Don’t skip breakfast
  7. 7. The Balance of Good Health is based on five food groups which are: Fruit and vegetables Bread, other cereals and potatoes Meat, fish and alternatives Milk and dairy foods Foods containing fat Foods containing sugar
  8. 8. Fruit and Vegetables <ul><li>Aim for at least 5 portions a day. </li></ul><ul><li>Fresh, dried, frozen, canned and juiced - they all count. </li></ul>© British Nutrition Foundation 2006 These contain vitamins and minerals which your body needs to perform its’ chemical reactions
  9. 9. Bread, other cereals and potatoes <ul><li>Eat plenty of foods rich in starch and fibre. </li></ul><ul><li>Fill-up on bread, potatoes, rice, pasta and yams. (Brown/whole meal alternatives contains more fibre than white), </li></ul>Main nutrients: carbohydrate (starch), some calcium and iron, vitamin B, and fibre Main source of energy for athletes!!!
  10. 10. Meat, fish and alternatives <ul><li>Help the body to grow and stay healthy. </li></ul><ul><li>Eat a range of meat, fish eggs, nuts, seeds, tofu, beans, and pulses. </li></ul><ul><li>Alternatives include Soya and Quorn </li></ul>Main nutrients: iron, protein, B vitamins (B12), zinc, magnesium
  11. 11. Milk and dairy foods <ul><li>Help bones and teeth to grow strong and stay healthy. </li></ul><ul><li>Try lower-fat options (E.g. semi-skimmed milk instead of full fat or green not blue) </li></ul>Main nutrients: calcium, protein, vitamin B12, vitamins A & D
  12. 12. Foods containing fat / Foods containing sugar <ul><li>Don’t eat too many foods that contain a lot of fat. </li></ul><ul><li>Don’t have sugary foods and drinks too often. </li></ul>
  13. 13. Composite Dishes (think combination) Much of the food eaten is in the form of dishes, combining many different food groups. <ul><li>dough base : bread, other cereals and potatoes </li></ul><ul><li>cheese : milk and dairy foods </li></ul><ul><li>sausage : meat , fish and alternatives </li></ul><ul><li>tomato : fruit and vegetables </li></ul>Pizza
  14. 14. British Nutrition Foundation For further information, go to: www.nutrition.org.uk or www.foodafactoflife.org.uk Healthy food doesn't have to taste disgusting!!!