Science of Nutrition Training

Science of Nutrition Training

EMEA

2

What does your body need?Mini and Maxi PowerPoint

Protein

Unsaturated fats

CarbohydratesFibre

Omega‐3 fatty acids

Vitamins & minerals

Water

Exercise & relaxation

3

What does your body need?

In this section you will learn:

1. The macro and micro nutrients the body requires

2. The main functions of each nutrient

3. The best food sources for each nutrient

4


Protein(Animal and Plant)

1. Building and repair of body tissues.

2. Producing enzymes, hormones, and other substances the body uses.

3. Helping the body resist diseases, by helping keep the body healthy.

4. Providing stamina and energy.

In terms of diet, aim to eat a diet with a higher proportion of plant protein than animal protein.

Good sources of animal protein include; meat, poultry, fish, eggs and dairy.Good sources of plant protein include; legumes (beans and pulses) nuts and seeds.

Carbohydrates(Complex and Simple)

1. The most common source of energy for the body.

2. Carbohydrates participate in cellular functions such as cell growth, adhesion and fertilisation.

1. Source of concentrated energy.

Good sources of complex carbohydrates include; rice, pasta, potatoes, grains, brown rice, oats, wheat, barley, corn, legumes, chick peas, lentils, soy, vegetables and whole fruits,

You should limit consumption of simple carbohydrates; sweets, candy, biscuits, cakes, and similar refined foods.

Olive oil, canola oil, fish, safflower, sunflower, corn and soybean oils, avocado, nuts and seeds.

Nutrient Function Good Food Sources

Fats(Monounsaturated, Polyunsaturated)

Unsaturated Fats1. Choose these as a preference to

saturated fats to help maintain healthy blood cholesterol levels.

5


Vitamins (Fat Soluble and Water

Soluble)

1. Vitamins are natural substances derived from animals and plants that the body utilises in order to sustain various bodily functions, and keep the body healthy.

2. Many vitamins are considered beneficial antioxidants, which prevent and repair the damage of free radicals.

Meat, butter, cheese, milk, eggs, chicken, salmon, fish, fish oils, asparagus, broccoli, spinach, peppers, carrots, bananas, potatoes, dried apricots, strawberries, kiwifruit, oranges, avocados, tomatoes, red grapes, sweet potatoes, nuts, wholemeal and wholegrain products.

Minerals1. Mineral elements have two general

body functions; building and regulating.

2. Their building functions affect the skeleton and all soft tissues. Their regulating functions include a wide variety of systems, such as assisting with blood clotting and the nervous system.

Nutrient Function Good Food Sources

Green leafy vegetables, cheese, yogurt, other diary products, meat, poultry, salmon, wholegrain foods, almonds, soy products, potatoes, beans, legumes, apricots, bananas and avocados.

Omega-3 Fatty Acids1. Omega-3 fatty acids are highly

concentrated in the brain, and are important for growth and development including of the brain and eyes.

Fish; such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils.

6


Fibre(Insoluble and Soluble)

Beans, brown rice, fruits with edible seeds, oats, pulses, wheat brain, wholemeal and wholegrain breads, cereals, pasta, apples, barley, citrus, legumes, oats, peers and strawberries.

Nutrient Function Good Food Sources1. Aids the digestive system.

2. Helps to maintain healthy blood cholesterol levels.

3. Helps to control blood sugar levels which in turn controls appetite.

Good Food Sources

+

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How does your body get it?

In this section you will learn:

1. The five different food groups

2. The main nutrients of each of the food groups

3. Recommended daily servings

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Source: www.food.govt.uk

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Fruit and vegetables

Bread, cereals and potatoes

Meat, fish and alternatives

Milk and diary foods

Food containing fat; food and drinks containing sugar

Vitamin C, vitamin A , folate / folic acid and fibre.

5-7 servings each day.Eat a wide variety of different types and colours.

Carbohydrates, fibre, calcium, iron and some B vitamins.

4-6 servings each day.Eat plenty, avoid adding fats and sugars.

Iron, protein, vitamin B12, zinc, magnesium.

2-3 servings a day.Choose lower fat alternatives.

Calcium, vitamin A, vitamin B12, vitamin D, and protein.

2-3 servings each day.Choose lower fat alternatives.

Fats, including some essential fatty acids, salts and sugars.

They should be eaten in moderation.Eat in small amounts.

Food Groups Main Nutrients Daily Servings

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In this section: you will learn about the key nutrients relevant to the following food groups;

Introducing the five food groups

1. Fruit and vegetables

2. Breads, cereals and potatoes

3. Meat, fish, and alternatives

4. Milk and diary foods

5. Food containing fat; foods & drinks containing sugar

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Fruit and Vegetables

In this section: you will learn the following;

1. The main nutrients you receive from fruit and vegetables

2. Why these nutrients are so important for you

3. Four key nutrients, vitamin C, vitamin A and potassium

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Fruit and Vegetables

1. Antioxidants and phytochemicals

Fruit and vegetables contain many antioxidants and phytochemicals which help the body deal with free radicals. Free radicals are believed to contribute to health concerns such as cancer, heart disease, inflammation conditions as well as the aging process, and the decline of both the immune and central nervous system.

2. Vitamins and minerals

Fruit and vegetables contain vitamins and minerals which are vital for bodily functions and to remain healthy.

3. Fibre

Fruit and vegetables are a great source of dietary fibre which helps to keep the digestive system healthy.

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Your diet of fruit and vegetables

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Vitamin C

WH

AT 1. Vitamin C or Ascorbic Acid is a water-soluble vitamin that is dispersed

throughout the body.

2. It plays a significant role as an antioxidant.

WH

Y?

1. It is essential for collagen production which is present in muscle and bones and holds cells together.

2. It is used by the body during healing from infection; disease, injury, or surgery.

3. It helps to repair and maintain healthy cartilage, bones, teeth and gums and assists in the prevention of blood clotting and bruising.

4. It aids the absorption of iron from vegetable and cereal sources.

TIP Vitamin C is not manufactured or stored in the body, it needs to

be given to the body each day.

The average person should consume

80mg of Vitamin C per day.

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Vitamin C

One medium Orange = 70mg

One medium Kiwi Fruit = 70mg

One half cup of raw Red Sweet

Pepper = 142mg

3/4 cup of Grapefruit Juice

= 50-70 mg

20

40

60

80

100

120

140

160

180

Amou

nt of V

itamin C in m

g

Multivitamin Complex Formula 2 (as per serving suggestion) gives you 250% EU RDA

Herbalife Multivitamin 2

1 tablet, 3 x a day = 150mg

Recommended


80mg of Vitamin C per day.

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Vitamin AThe average person should consume

800mg of Vitamin A per day.

WH

AT 1. Vitamin A is the collective name for a group of fat-soluble vitamins which are

obtained from the diet in two forms either as retinol (from animal products) or in the form of carotenes (the pigment in dark green and bright orange fruits and vegetables) which the body converts to retinol.

WH

Y?TI

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1. It plays an important role in vision, allowing us to see in poor light.

2. It aids bone growth, reproduction, cell division and cell differentiation, which is the process by which a cell decides what it is going to become.

3. It helps maintain the surface linings of the eyes and the respiratory, urinary, and intestinal tracts.

4. It works alongside vitamins C and E as a powerful anti-oxidant.

If you smoke, drink alcohol, or have a diet extremely high in protein then your requirements for Vitamin A would need to be increased.

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Vitamin A

1 Mango = 475mg

1 medium Wedge Cantaloupe Melon = 700 mg

100g Pistachio Nuts = 200mg

25g Cheddar Cheese = 210mg

100

200

300

400

500

600

700

800

900 Herbalife Multivitamin 2 1 tablet, 3 x a day = 1000mg

Multivitamin Complex Formula 2 (as per serving suggestion) gives you 125% of EU RDA

Amou

nt of V

itamin A in

mg

1000

Recommended


800mg of Vitamin A per day.

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PotassiumThe average person should consume

2000mg of Potassium per day.

WH

AT

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1. Potassium is a chemical element and dietary mineral crucial to the normal workings of the human body. Without it we couldn’t move or even breathe.

1. It regulates heart function; helps the lungs eliminate carbon dioxide and is necessary to control blood pressure.

2. It works with sodium to regulate fluid balance in and outside of the cells and helps maintain the body’s acid/alkali balance.

3. It plays a fundamental role in muscle growth and contractions, nerve cell function, and protein synthesis.

Muscle cramps, nausea, weakness and being lethargic are all possible signs of potassium deficiency.

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Potassium

1 Baked potato = 300mg

1 medium Banana = 300mg

30g Muesli serving = 360mg

100g Skimmed Milk = 150mg

50

100

150

200

250

300

350

400

450

1 Serving of F1 Shake = 500mg

1 Scoop of Formula 1 Shake gives you 25% of EU RDA

Amou

nt of P

otassium

in m

g

500


2000mg of Potassium per day.

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Vitamin EThe average person should consume

12mg of Vitamin E per day.

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1. Vitamin E is a fat soluble nutrient with many benefits to the human body.

1. As an antioxidant, vitamin E intercepts free radicals and helps prevents cell damage.

2. Vitamin E also assists in the maintenance of vitamins A and C in the body and allows them to perform their essential functions.

3. It supports healthy skin and assists in cell production.

4. As part of the immune system, vitamin E enhances antibody formation.

As people try to reduce fats in their diets, they may unwittingly be reducing their daily intake of vitamin E.

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Vitamin E

120g Tuna in Oil = 6.3mg

100g Sweet Potato = 4mg

25g Peanuts = 8mg

150g Avocado = 3.2mg

2

4

6

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10

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1 serving (2 scoops) of Niteworks® gives you 200% of EU % RDA

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Amou

nt of V

itamin E in

mg

1 serving (2 scoops) of

Niteworks® = 20mg Vitamin E

Recommended


12mg of Vitamin E per day.

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Bread, cereals and potatoes


1. The main nutrients you receive from the food group bread, rice, pasta, potatoes & cereals


3. Two key nutrients, fibre & complex carbohydrates

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Bread, cereals and potatoes1. Carbohydrates are our body’s main source of energy.

2. A third of your total food intake should come from foods in this group.

3. Often seen as the bad guys, gram for gram they contain less than half the calories of fat – it’s the addition of fat that can make them an unhealthy option. So avoid lots of butter on toast, frying rice or adding creamy sauce to pasta.

4. Whenever you can, choose a wholegrain variety of bread, rice, pasta and cereal as wholegrain foods contain more fibre which helps to keep our digestive system healthy. These foods are digested more slowly too, so they can help keep us feeling fuller for longer.

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Your diet of bread, cereals and potatoes

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FibreThe average person should consume

approx 25 ‐

30g of Fibre per day.

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1. Foods rich in fibre are a very healthy choice, so try to include a variety of fibre- rich foods in your diet - wholegrain bread, brown rice, pasta, oats, beans, peas, lentils, grains, seeds, fruit and vegetables.

2. Fibre is only found in foods that come from plants.

3. There are two types of fibre: insoluble and soluble.

80% of people don’t eat enough fibre, a trend that often starts in childhood and carries on into our adult life.

Insoluble fibre, helps to moves bulk through the intestines, this promotes regular bowel movement and helps to remove toxic waste from the colon. Good food sources include; dark leafy vegetables, green beans, whole wheat products, seeds and nuts.

Soluble fibre, prolongs the time the stomach takes to empty, so sugar is released and absorbed more slowly. Good food sources include oat, dried beans, dried peas, nuts, barley, oranges, apples, carrots, flax seed and barley.

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Fibre

500g Raw Carrots = 3g

1 slice Wholemeal Bread = 7g

1 Apple = 1.5g

1 small Baked Potato = 2g

1

2

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8

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1 x 56 g F1 Bar = 8.1g Fibre

1 x 56 g F1 Bar gives you 32% of EU RDA.

Amou

nt of Fibre in

g

10


approx 25 – 30g of Fibre per day.

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Complex Carbohydrates


230 ‐

300g of Complex Carbohydrates per day.

WH

AT

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1. Carbohydrates are broadly divided into two categories - simple and complex. Simple carbohydrates are molecules of sugar, whereas complex carbohydrates are chains of bonded molecules of sugar.

1. Also known as starch, complex carbohydrates provide a steady supply of energy because the digestion of complex carbohydrates is a long process. Digestive enzymes have to work harder to break down the chains of sugar molecules into simple sugars before they can be absorbed through the intestines. Hence complex carbohydrates can help to maintain blood sugar levels.

2. All carbohydrates need to be broken down into glucose before energy is produced. Many vitamins and minerals are required for this process. Foods with natural complex carbohydrates contain the vitamins and minerals required for energy production.

Complex carbohydrates are found in a wide variety of food, including fruits, vegetables, nuts, seeds and grains.

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1. The main nutrients you receive from the food group meat, fish and alternatives


3. Three key nutrients, protein, omega-3 and zinc

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1. You need to eat the foods in this group to get enough protein which the body needs to grow and develop. These foods also contain nutrients like iron, zinc, magnesium and B vitamins.

2. To make sure you don’t eat too much fat, choose leaner cuts of meat and trim off any visible fat and skin. When you cook them, bake or grill instead of frying.

3. Do not forget you do need some fat in your diet and not all types of fat are unhealthy. The fats found in olive oil, nuts, seeds and oily fish are good for you. In fact when it comes to fish, it is recommended that you eat two portions a week and that at least one of these is an oily fish such as salmon, trout, mackerel or sardines.

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Your diet of meat, fish and alternatives

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ProteinThe average person should consume

45 ‐

55g per day.

WH

AT

1. After water, protein is the most abundant substance in the body. It is the building block of all life and is the major constituent of our muscles, skin, hormones, enzymes, antibodies and blood.

2. It plays a vital role in maintaining and rebuilding our bodies as they cope with the wear and tear of everyday life and is vital for the growth of cells and tissue repair.

3. All proteins are made up of different combinations of 20 compounds called amino acids. There are two types of amino acids:

Non-essential amino acids can be made by the body.Essential amino acids cannot be made by the body and must be obtained from food. There are nine essential amino acids.

WH

Y? Animal protein Animal proteins contain all the essential amino acids. This type of protein is found in:Meat, poultry, fish, eggs and dairy products.

TIP Protein cannot be stored for later use like fat or carbohydrates can, so

the body needs daily replenishments.

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Protein

100g Lean Chicken = 23.5g Protein

1 Hotdog = 5g Protein

2 Eggs = 13.5g Protein

11g Beef Burger = 21.5g Protein

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8

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1 serving of F1 Shake with 2tspns PPP = 27.5g Protein

Multivitamin Complex Formula 2 (as per serving suggestion) gives you 250% EU RDA

Amou

nt of P

rotein and

Fat in

g

+


45 ‐

55g per day.

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Omega-3 Fatty Acids

No EU RDA but adults should aim for 1

serving of oily fish (high in omega‐3 fats)

and 1 serving of white fish per week.

WH

AT

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1. Omega 3 Fatty Acids are necessary for human health but the body can't make them - you have to get them through food.

1. Omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases.

1. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioural function.

2. Two important omega-3 fats are eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring.

3. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development.

Omega-6 is more plentiful in the diet (found in vegetables), compared to omega-3 which is generally only found in oily fish; studies show many Western diets are lower in omega-3.

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Omega-3 Fatty Acids

100g Tofu = 360mg

100g Tuna = 330mg

75g Salmon = 1500mg

100g Cod = 320mg

100 200300400500600700800

Herbalifeline 3 x 3 capsules = 1800mg EPA and DHA combined daily

Amou

nt EPA

and

DHA (O

mega Fatty Acids) in mg

900100011001200130014001500160017001800

No EU RDA but adults should aim for 1

serving of oily fish (high in omega‐3 fats)

and 1 serving of white fish per week.

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Zinc

WH

AT

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1. Zinc is essential to life, every cell requires zinc to multiply. The body requires zinc to make white blood cells.

2. It is a natural element found in every cell of your body, in the earth, and in the food you eat.

1. It helps make new cells and is required for the catalytic activity of approximately 100 enzymes.

2. It helps us process the fat, protein and carbohydrates in the food we eat and is required for a proper sense of taste and smell.

A regular intake of zinc is required to maintain a steady state because the body has no specialised zinc storage system.

The average person should

consume 10mg = EU RDA

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Zinc

100g Lamb = 4.6mg

25g Pumpkin Seeds

= 2.57mg125g Mushrooms = 1.55mg

100g Beef = 6.3mg

3 x tablets of Multivitamin F2 daily

= 15mg

Amou

nt of Zinc in m

g

1 23456789

101112131415

Multivitamin F2 (as per serving suggestion) gives you 100% of EU RDA

Recommended



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Milk and Dairy Products


1. The main nutrients you receive from the milk and dairy products food group


3. Three key nutrients calcium, protein and vitamin B12

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Milk and Dairy Products

1. Milk and dairy products are a great source of protein, vitamin A, B12 and especially calcium – which helps to keep bones strong.

2. You should aim to eat two to four portions from this food group each day.

3. Try to choose low or reduced fat options to avoid eating too much unhealthy saturated fats.

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CalciumThe average person should


WH

AT

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1. Calcium is the most abundant mineral in the human body. Most of it is stored in the bones and teeth (about 99%), and the rest is blood, muscles and extra-cellular fluid. It is a major mineral that keeps the whole body running smoothly.

2. While calcium is primarily found in milk and dairy products, it is also available from other food sources, such as green leafy vegetables, seafood (fish with bones such as sardines and pilchards are great sources), almonds, blackstrap molasses, broccoli, enriched soy and rice milk products, figs, soybeans and tofu.

1. Calcium is essential to bone health – we continually break down and re-build our bones as we grow. A diet deficient in calcium increases risk of osteoporosis as we age, as the body will literally leech it from the bones to assist other key bodily functions:

• Cardiovascular health, it helps to keep the heart beating. • Muscle maintenance, it allows muscles to contract.• Hormonal secretion and normal nervous system function. • Circulatory health, it assists in blood clotting. • Calcium also acts as an enzyme activator.

Lower-calorie fat-free milk contains the same amount of calcium as full- fat milk. The same goes for low fat yogurt and reduced fat cheese.

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Calcium

250ml Cows Milk = 296mg225g Cooked

Spinach = 245mg

100g Raw Tofu = 100mg

205mil Natural Yoghurt = 447mg

3 x tablets of Xtra Cal = 1000mg

Amou

nt of C

alcium

in mg

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150

200250

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350400

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700

750

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850

900950

1000

Xtra Cal (as per serving suggestion) gives you 125% EU RDA

Recommended



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ProteinThe average person should

consume 45‐55g per day.

WH

Y

1. If you are a vegetarian it is important that you get your protein, iron, zinc and vitamin B12 from sources other than meat. Eating dairy and eggs can help, if you are vegan you need to combine different plant proteins to make up the complete range of amino acids needed by your body - plant proteins contain many amino acids, but no single source contains all of the essential amino acids that you receive from animal protein.

2. Plant-based proteins are however usually low in fat and high in fibre, vitamins and minerals - they also contain phytochemicals that contribute towards health and disease prevention.

Important vegetable based proteins are:

• Soya based foods including tofu • Beans, lentils and chick peas • Seeds, nuts and nut butters (like peanut butter) • If you eat these foods in combination with cereals and grains (such as wholemeal bread, rice, pasta) these will help

provide you with complete protein, but it still can be difficult to maintain sufficient levels of vitamin B12 and other B vitamins.

WH

Y?

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Vitamin B12The average person should

consume 2.5mg = EU RDA

WH

AT

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1. Vitamin B12 also called cobalamin is a water-soluble vitamin.

2. It plays a key role in the normal functioning of the brain and nervous system and the formation of blood.

3. It is mainly found in fish, shellfish, meat and dairy products.

1. Vitamin B12 helps develop red blood cellsPerhaps the most well-known function of B12 involves its role in the development of red blood cells. As red blood cells mature, they require information provided by molecules of DNA. Without B12, synthesis of DNA becomes defective, and so does the information needed for red blood cell formation.

2. Vitamin B12 helps develop nerve cellsA second major function of B12 involves its participation in the development of nerve cells. A coating which encloses the nerves called the myelin sheath forms less successfully whenever B12 is deficient.

Strict vegetarians - vegans, who don’t use any foods from an animal source need to ensure that they include adequate amounts of plant foods that contain added vitamin B12. It can be advisable to use a vitamin B12 supplement.

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Vitamin B12

100g Salmon = 3.25mcg

1 Egg = 0.49mcg

250ml Cows Milk =

0.8mcg

100g Beef = 2.9mcg

0.5

1

1.5

2

2.5

33.5

4

4.5

3 x tablets of Multivitamin F2 = 6mcg

Amou

nt of Fibre in

mcg

55.5

6

Multivitamin F2 (as per serving suggestion)

Recommended


consume 2.5mg = EU RDA

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1. Why food and drinks high in fat and sugar consumed in high quantities are not good for you

2. Common consumer challenges, and healthy substitutes

3. Why it is important to drink plenty of water

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1. Many people rely on processed convenience foods. Soft drinks and snacks containing high levels of fat and sugar are often consumed as meal replacements for people who live busy lives.

2. This type of food and drink has very little nutritional value.

3. These foods are full of refined carbohydrates that can play havoc with blood sugar levels and unhealthy saturated and hydrogenated fats which can actually prevent the body from successfully utilising healthier ones.

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Consumer ChallengesThe key to maintaining a healthy diet is minimising intake of high sugar and high fat foods in favour of healthier options.

1. Reduce Sugar

• If you like sugar in hot drinks, gradually reduce the amount you add until you can tolerate it without sugar • Swap sugary snacks for fruit • Drink water instead of sugary or fizzy drinks.• Swap sugar coated cereal for a wholegrain option such as fruit and fibre, bran flake or porridge.

2. Reduce Fat

• Trim any visible fat off meat and poultry• Poach, steam, grill or bake food rather than fry it• Swap whole milk for semi-skimmed or skimmed• Choose low-fat dairy products• If you use lard, butter or hard margarine, switch to vegetable oil and low-fat spreads and use in

small amounts

Go for healthy snacks that have a combination of protein and complex carbohydrates (they are digested more slowly than simple carbohydrates).

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Hydration

• Water plays a vital role in all bodily processes by providing a universal medium for chemical reactions, lubrication, nutrient delivery, waste disposal, heat dispersion and temperature regulation

• The European Food Safety Authority (EFSA) recommends for fluid intake, with women requiring 2 litres of water a day and men 2.5 litres a day.

• So drink plenty of fluids, eat lots of fruits and vegetables with high water content, and minimise caffeinated drinks and alcohol which will dehydrate you.

• Herbal teas and diluted Aloe Concentrate are great options which will benefit the body as well as provide effective hydration.

Water is the most abundant substance in the body.

Congratulations!Knowledge is power

It is our distinct pleasure to honour your commitment to invest time in your learning and understanding of nutrition. This will increase your knowledge of

nutrition. This knowledge will allow you to speak about Herbalife products with confidence, strengthening your retailing and recruiting efforts.

Remember, when recommending which products to use, do it responsibly. Most of your customers want and need a specialised programme including

specific products with specific benefits.

It is your responsibility to know your customers, learn their health goals, and recommend only those products which are a logical and appropriate as part

of their personal programme.

Thank you for using this product guide to help you build your business with integrity.

Science of Nutrition Training

Health & Medicine

Transcript of Science of Nutrition Training