Nutrition A guide to Nutrition for younger adults & Kids Please remember that there is no one diet...
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Nutrition 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! .
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Transcript of Nutrition A guide to Nutrition for younger adults & Kids Please remember that there is no one diet...
Nutrition
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!.
Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06
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
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
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 Are absorbed by the body quicklyquickly, Causing Increased , Causing Increased appetitie and more frequent appetitie and more frequent eating. eating. Example SWEETS!! Not Good Example SWEETS!! Not Good
Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06
Carbohydrates
Complex CarbsComplex Carbs Digest & Digest & release release energyenergy into into your your bloodblood at slow at slow & steady rate& steady rate, , Causing regularCausing regular appetite appetite, , feeling of being full for longer feeling of being full for longer and less frequent eating. and less frequent eating.
No Sweets = Good No Sweets = Good
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 needsNutritional daily needsDaily Daily Total Caloric Ratio NeedTotal Caloric Ratio Need
30% 30% FatFat
15% 15% ProteinProtein
55% 55% CarbohydrateCarbohydrate
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
Preschool children
Most children
and Teenage
girls
Teenage boys
Bread, Cereal, Rice, Pasta
6 servings
9 servings11
servings
Fruits2
servings3 servings 4 servings
Vegetables3
servings4 servings 5 servings
Milk, Yogurt, Cheese
2-3 servings
2-3 servings
2-3 servings
Meats, Fish 5 ounces 6 ounces 7 ounces
Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06
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
Get the food groups right!
Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06
Calcium! 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!
Hi Mum!
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
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 PerformanceWater & Athletic Performance
Glycogen is stored in the Glycogen is stored in the muscle and lives together muscle and lives together with water.with water.One part of glycogen is One part of glycogen is stored with three parts of stored with three parts of water.water.
This means when glycogen is This means when glycogen is used, water weight is lost in used, water weight is lost in the as well. the as well.
Hydration is one of the most Hydration is one of the most important factors in important factors in performance for all sports!performance for all sports!
Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06
Water & Athletic PerformanceWater & Athletic Performance Water replenishment is the most Water replenishment is the most important factor during exercise/play.important factor during exercise/play.
Remember your body will Remember your body will stop muscle stop muscle function for to keep you cool firstfunction for to keep you cool first
Drink a minimum of 1 pint a dayDrink a minimum of 1 pint a day!! Flushes out waste productsFlushes out waste products- Coca Cola/other sugary drinks- Coca Cola/other sugary drinks
Keeps the body coolKeeps the body cool
Stops muscle cramps, strains and pullsStops muscle cramps, strains and pulls
Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06
Meal FrequencyMeal FrequencyMeal frequency is the most important factor in Meal frequency is the most important factor in
any weight management program!any weight management program!It is much better to have 5 small meals a day rather than 2 It is much better to have 5 small meals a day rather than 2
– 3 big meals– 3 big meals..
Keeps body balancedKeeps body balanced
Keeps blood sugar levels good.Keeps blood sugar levels good.
Maintains energy throughout the day.Maintains energy throughout the day.
Provides small Provides small ““packetspackets”” of energy throughout the day. of energy throughout the day.
Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06
Limit carbohydrate (complex and simple) intake in the Limit carbohydrate (complex and simple) intake in the later evening when activity level is low.later evening when activity level is low.
Evening meals should consist of a high source Evening meals should consist of a high source of lean proteins and fibrous vegetables & a of lean proteins and fibrous vegetables & a low source of starchy/grain CHO to prevent low source of starchy/grain CHO to prevent excess calories and fat storage.excess calories and fat storage.
Some eating guidelines
Do Not starve yourself if trying to diet, it simply Do Not starve yourself if trying to diet, it simply does not workdoes not work and you end up being sick as you and you end up being sick as you lack the vital vitamins and nutrients to stay lack the vital vitamins and nutrients to stay healthy.healthy.The only sure fire way to lose weight is to limit The only sure fire way to lose weight is to limit your saturated fat intake and exercise to burn off your saturated fat intake and exercise to burn off any excessive fat!any excessive fat!
Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06
MisconceptionsIf 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
WeightWeight Loss Loss??If you starve yourself, you will lose:If you starve yourself, you will lose:
50% Muscle, 20% Water, 30% Fat50% Muscle, 20% Water, 30% Fat
Losing more than 1-2 pounds per week will result in Losing more than 1-2 pounds per week will result in the loss of lean muscle tissuethe loss of lean muscle tissue which you may require which you may require to keep you healthy!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 What do I do If I get injured?injured?
REMEMBER THE R.I.C.E. SYSTEMREMEMBER THE R.I.C.E. SYSTEM
RRest immediately and don’t continue to est immediately and don’t continue to use or put weight on ituse or put weight on it
IIce it as soon as possible with ice in a ce it as soon as possible with ice in a tea towel tea towel
CCompress the injury immediately to ompress the injury immediately to stop excess scar tissue build upstop excess scar tissue build up
EElevate the injury to assist drainage of scar levate the injury to assist drainage of scar tissue and inflammationtissue and inflammation
Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06
10 Steps to10 Steps to Good Good HealthHealthNever skip meals.Never skip meals.
Exercise daily (aerobic 3x/week).Exercise daily (aerobic 3x/week).
Keep protein levels upKeep protein levels up
Do not eat lots of sweets/sugarDo not eat lots of sweets/sugar
Drink Plenty of water all dayDrink Plenty of water all day
Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06
•Increase dietary fibre to help satisfy hunger.Increase dietary fibre to help satisfy hunger.
•Eat plenty of vegetables throughout the day.Eat plenty of vegetables throughout the day.
•Avoid processed foods and Avoid processed foods and ““snack foodssnack foods””. .
•Do not fry foods in oil or fat. Instead, bake, Do not fry foods in oil or fat. Instead, bake,
broil or microwave foods.broil or microwave foods.
•Avoid / Reduce the use of sauces and Avoid / Reduce the use of sauces and
condiments that have a high fat or sugar condiments that have a high fat or sugar
content.content.(Mayo etc.)(Mayo etc.)
10 Steps to10 Steps to Good Good HealthHealth
Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06
Benefits of Proper NutritionBenefits of Proper Nutrition
Decreased time of recoveryDecreased time of recovery if if injured.injured.
Increased energyIncreased energy
Increase in speed and Increase in speed and agilityagility
Reduction in injuryReduction in injury
Increased staminaIncreased stamina
Decreased percent body fatDecreased percent body fat
All = All = IMPROVED IMPROVED PERFORMANCE!!PERFORMANCE!!
Copyright David Murphy www.allsportinjuries.ie Date: 01/03/06
Thank You!
Contact me on [email protected]
Orwww.allsportinjuries.ie
Or Call087 97 86 814
