I have been asked to produce an A4 booklet describing the components of a healthy diet and the factors that affect weight management. As well as describing the components of a healthy diet for maintaining and improving sports performance
Nutrition in sport- Healthy diet and
Nutrition professionals.
In this assignment I will give nutritional advice by looking at the six components of a healthy diet and the factors that affect weight management. I have been asked to produce an A4 booklet describing the components of a healthy diet and the factors that affect weight management. As well as describing the components of a healthy diet for maintaining and improving sports performance I will describe the dietary issues that affect sports performance and the role of different professionals who give advice and support.
Task)
. Produce a 6 page booklet describing components of a healthy diet
2. Produce a handout that provides information on dietary issues that affect sports performance
3. Looking at the Case study discuss the role of different nutrition professionals in giving advice to sports performers.
Components of a healthy diet
Carbohydrates
Carbohydrates are an ideal source of energy for the body as they can be converted easily into glucose, which is the sugar that is transported round the body and used for energy. A diet too high in Carbohydrates though can upset the delicate balance of your body's blood sugar level, which results in fluctuations in energy and mood leaving you tired and irritated so you must balance your diet with proteins a little fat and fibre. We are advised that we should get half of our energy needs from carbohydrates. The British nutrition foundation states that the average adults diet should have 47.7% of their daily energy from carbohydrates for women and 48.5% for men. The average amount that a child intakes is 16%, which is very low, and this is down too fizzy drinks and sweets and cakes and not enough healthier foods.
There are two types of carbohydrates they are complex and simple. Complex carbohydrates are often referred to as starchy foods and are found naturally in foods and also refined in process foods. Simple carbohydrates are known as sugar foods and can cause tooth decay.
Complex Carbohydrates are naturally found in-
* Bananas
* Beans
* Nuts
* Oats
* Potatoes
* Sweet corn
* Wholemeal foods
* Lentils
Complex Carbohydrates as refined starch are found in-
* Pizzas
* Pastries
* Biscuits
* White bread
* White rice and pasta
Simple Carbohydrates are found in-
* Biscuits
* Chocolate
* Honey and jam
* Jellies
* Sweets and snacks
* Soft drinks
* Pastries
But natural sugar is found in fruits and vegetables.
All carbohydrates form glucose when digested and are transported round the body via blood and taken into cells to be converted into energy. The Pancreas gland in your abdomen secretes the hormone insulin, which controls the uptake of glucose by your cells. If any excess glucose is converted it will be stored in the liver or in the fat around the body. When the body needs more energy a second hormone called Glucagon this converts glycogen back into glucose and then released back into the bloodstream for cells to use.
Vitamins
Vitamins serve crucial functions in almost all bodily processes (immune, hormonal and nervous systems) and must be obtained from food or supplements, as our bodies are unable to make vitamins. There are thirteen vitamins classified as either water-soluble vitamins (C and B complex) or fat-soluble vitamins (A, D, E and K).
Fat Soluble Vitamins- are absorbed, together with fat from the intestine, into the circulation. Any disease or disorder that affects the absorption of fat, such as coeliac disease, could lead to a deficiency of these vitamins. Once absorbed into the circulation these vitamins are carried to the liver where they are stored. Vitamins A, D, E and K make up the fat-soluble vitamins. Vitamins A, D and K are stored in the liver and vitamin E is distributed throughout the body's fatty tissues.
Water Soluble Vitamins- such as Vitamin C and the B vitamins are stored in the body for only a brief period of time and are then excreted by the kidneys. The one exception to this is vitamin B12, which is stored in the liver. Water-soluble vitamins need to be taken daily. Vitamin C (ascorbic acid) and the B complex group make up the nine water-soluble vitamins.
Vitamin sources, uses and deficiency problems
Vitamin A (fat-soluble)
Sources: Dairy products, eggs, liver. Can be converted by the body from the beta-carotene found in green vegetables, carrots and liver.
Uses: Maintains the health of the epithelium and acts on the retina's dark adaptation mechanism.
Deficiency leads to: Keratinisation of the nasal and respiratory passage epithelium, night blindness
Vitamin B1 (thiamine) (water-soluble)
Sources: Yeast, egg yolk, liver, nuts, red meat and cereals
Uses: Carbohydrate metabolism
Deficiency leads to: Fatigue, irritability, loss of appetite; severe deficiency can lead to beri-beri
Vitamin B2 (riboflavin) (water-soluble)
Sources: Dairy products, liver, vegetables, eggs, cereals, fruit, yeast
Uses: Intracellular metabolism
Deficiency leads to: Painful tongue and fissures to the corners of the mouth, chapped lips
Vitamin B12 (water-soluble)
Sources: Liver, red meat, dairy products and fish
Uses: Essential for manufacturing of genetic material in cells. Involved in the production of erythrocytes
Deficiency leads to: pernicious anaemia
Vitamin C (ascorbic acid) (water-soluble)
Sources: Green vegetables and fruit
Uses: Essential for the maintenance of bones, teeth and gums, ligaments and blood vessels. It is also necessary for ensuring a normal immune response to infection
Deficiency leads to: Scurvy
Vitamin D (fat-soluble)
Sources: Fish liver oils, dairy produce. Vitamin D is formed in the skin when it is exposed to sunlight
Uses: Has a role in the absorption of calcium, which is essential for the maintenance of healthy bones
Deficiency leads to: Rickets
Vitamin E (fat-soluble)
Sources: Pure vegetable oils; wholemeal bread and cereals, egg yolk, nuts and sunflower seeds
Uses: Protects tissues against damage; promotes normal growth and development; helps in normal red blood cell formation
Deficiency leads to: May cause muscular dystrophy
Vitamin K (fat-soluble)
Sources: Green vegetables
Uses: Used by the liver for the formation of prothrombin
Deficiency leads to: Bleeding due to delayed clotting times caused by lack of clotting factors. Patients may show signs of bruising easily and have nosebleeds.
Daily Requirements
Vitamins contain no useful energy for the body but they do link and regulate the sequence of metabolic reactions that release energy within the food we consume. Vitamins cannot be made in the body and must be obtained in our diet. A well balanced diet provides an ...
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Vitamin K (fat-soluble)
Sources: Green vegetables
Uses: Used by the liver for the formation of prothrombin
Deficiency leads to: Bleeding due to delayed clotting times caused by lack of clotting factors. Patients may show signs of bruising easily and have nosebleeds.
Daily Requirements
Vitamins contain no useful energy for the body but they do link and regulate the sequence of metabolic reactions that release energy within the food we consume. Vitamins cannot be made in the body and must be obtained in our diet. A well balanced diet provides an adequate quantity of all vitamins regardless of age and level of physical activity. The recommended daily requirements (RDR or RDA) for men, women are shown in the Table below. These requirements should be easily met if a balanced diet is adhered to; however, there are groups that may be at greater risk of developing vitamin deficiencies than others. These include those on restricted diets, patients who have digestive disorders that affect the absorption of fat, patients on lipid-lowering medication and those whose dietary choices are affected by financial or for conscientious reasons. For these groups there may be advantages in taking a general or specific vitamin supplement following advice from a doctor or nutritionist. However, for those on a balanced diet there is little to be gained from taking additional vitamins.
Vitamin
Men
Women
A
0.7mg
0.6mg
B1
.0mg
0.8mg
B2
.3mg
.1mg
Nicin
9mg
5mg
B6
.4mg
.2mg
Pantothenic acid
5mg
5mg
Folic acid
0.2mg
0.2mg
Biotin
0.03mg
0.1mg
B12
0.002mg
0.002mg
C
40mg
40mg
D
0.01mg
0.01mg
E
0mg
8mg
K
0.8mg
0.06mg
The above table is the recommended dietary allowance revised 1989. Food and Nutrition Board, National Academy of Sciences-National Research Council, Washington DC, USA
Minerals
Minerals are essential nutrients that your body needs in small amounts to work properly. We need them in the form they are found in food.
Minerals can be found in varying amounts in a variety of foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts.
Minerals are necessary for three main reasons:
* Building strong bones and teeth
* Controlling body fluids inside and outside cells
* Turning the food we eat into energy
These are all essential minerals:
* Calcium
* Iron
* Magnesium
* Phosphorus
* Potassium
* Sodium
* Sulphur
Calcium- mineral that gives strength to bones and teeth and has an important role in muscle contraction, blood clotting, and nerve function.
Iron- A mineral essential to the formation of haemoglobin and myoglobin, which carries oxygen in the blood and muscles, respectively.
Magnesium- Magnesium is an essential mineral for the human body. It is needed for protein, bone, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, blood clotting and forming adenosine triphosphate (ATP). The production and use of insulin also requires magnesium
Phosphorous- An element that plays an important role in the body's use of carbohydrates and fats in the synthesis of protein for the growth, maintenance and repair of cells and tissue.
Potassium- A metallic element that is important in body functions such as regulation of blood pressure and of water content in cells, transmission of nerve impulses, digestion, muscle contraction, and heartbeat.
Sodium-Sodium is a mineral, an essential nutrient. It helps to maintain blood volume, regulate the balance of water in the cells, and keeps nerves functioning. The kidneys control sodium balance by increasing or decreasing sodium in the urine. One teaspoon of salt contains about 2,300 milligrams of sodium, more than four times the amount the body requires per day.
Sulphur- Sulphur helps the body rid itself of toxins, which is why it's known as a detoxifier. Sulphur also plays a very key role in the metabolism of several important B-vitamins including B-1, B-5 and Biotin. Sulphur is also involved in cellular respiration, which in simple terms means it helps the cells use oxygen efficiently.
Water
Water comprises 50 to 70 per cent of an adult's total body weight, and without regular top-ups, our body's survival time is limited to a matter of hours or days. Water is lost from the body through urine and sweat, and must be replaced through our diets. Many people, though, don't consume enough and as a result may become dehydrated, causing symptoms such as headaches, tiredness and loss of concentration. Chronic dehydration can contribute to a number of health problems, such as constipation and kidney stones.
The body gets its water from three sources:
* From drinks, either plain water or as part of other beverages.
* From solid foods, especially fruits and vegetables.
* As a by-product of chemical reactions within the body.
The British Dietetic Association advises that the average adult should consume 2.5 litres of water per day. Of this, 1.8 litres - the equivalent of six to seven glasses of water per day - must be obtained directly from beverages. This should be increased during periods of hot weather or during and after periods of physical activity
Water is your body's principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.
Exercise. The more you exercise, the more fluid you'll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but 13 to 26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm. During long bouts of intense exercise, it's best to use sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life threatening. Fluid also should be replaced after exercise. Drinking 16 ounces of fluid per pound of body weight lost during exercise is recommended.
Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 2,500 meters (8,200 feet) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhoea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Powerade. Certain conditions, including bladder infections also require increased water intake. On the other hand, certain conditions such as heart failure and some types of kidney and liver diseases may impair excretion of water and even require that you limit your fluid intake.
Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are lost especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.4 litres (about 10 cups) of fluids daily and women who breast-feed consume 3.0 litres (about 12.5 cups) of fluids a day.
Protein
Protein plays an essential role in building and repairing your body. But whether it helps a fingernail to grow or heals a sore muscle, for example, depends on the make-up of the protein. Proteins consist of smaller units called amino acids, which can link together in many combinations to form chains. Your body creates some amino acid chains, but those called essential amino acids must come from your diet. Although all animal and plant cells contain some protein, the amount and the quality of the protein varies a lot.
High biological- value foods contain enough indispensable amino acids for an adult diet and are considered to be good quality protein. Meat, fish and eggs sit in this category.
Low biological- value foods don't contain enough indispensable amino acids. Plant foods, such as pulses, nuts and seeds, are in this group.
Health professionals recommend that protein make up ten to 15 per cent of your diet. They suggest men eat 55.5g proteins a day and women eat 45g. In real terms, eating a moderate amount of protein - in one or two meals every day - should give you all the protein you need. The need to eat protein every day is worth emphasising, because your body can't store it - you can't stock up on it by bingeing on protein once a week, for example.
Protein can be converted to fat (indirectly) and stored just like carbohydrates however protein contains Nitrogen, an important chemical essential for the production of antibodies. The body prefers to hold onto Nitrogen thus protein is more likely to be converted to carbohydrates rather than fat. These complex chemical reactions use up extra energy and help us burn more calories at rest.
Some foods that Protein is high in:
* Eggs
* Chicken
* Milk
* Cheese
* Roast Chicken/Beef
* Sausages
* Bacon
Fats
It's important to have some fat in our diet because fat helps the body absorb some vitamins; it's a good source of energy and a source of the essential fatty acids that the body can't make itself. But having a lot of fat makes it easy to have more energy than we need, which means we might be more likely to put on weight. So if you want to eat healthily and keep a healthy weight, look out for lower fat alternatives wherever possible and try to eat fatty foods only occasionally.
We should be cutting down on food that is high in saturated fat or trans fats or replacing these foods with ones that are high in unsaturated fat instead. We should also be having more omega 3 fatty acids, which are found in oily fish.
Saturated fats:
Having too much saturated fat can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease.
These are all high in saturated fat:
* Meat products, meat pies, sausages
* Hard cheese
* Butter and lard
* Pastry
* Cakes and biscuits
* Cream, soured cream and crème fraîche
* Coconut oil, coconut cream or palm oil
Trans fats have a similar effect on blood cholesterol as saturated fats - they raise the type of cholesterol in the blood that increases the risk of heart disease. Trans fats can be formed when liquid vegetable oils are turned into solid fats through the process of hydrogenation. Foods containing hydrogenated vegetable oil, which must be listed in the ingredients list on the label, might also contain trans fats.
Trans fats are often found in these types of foods:
* Biscuits and cakes
* Fast food
* Pastry
* Some margarines
These sorts of food are usually high in saturated fat, sugar and salt so if you are trying to eat a healthy diet, you should try to keep these to a minimum. Trans fats are also found naturally at very low levels in foods such as dairy products, beef and lamb.
Unsaturated fats can be a healthy choice. These types of fats can actually reduce cholesterol levels and provide us with the essential fatty acids that the body needs. They include the unsaturated fats found in oily fish, which may help prevent heart disease.
These are all high in unsaturated fat:
* Oily fish
* Avocados
* Nuts and seeds
* Sunflower, rapeseed and olive oil and spreads
* Vegetable oils
If you want to make a healthy choice, try to have more unsaturated fats and less saturated fats, this means you could choose:
* Oily fish instead of sausages or a meat pie
* Use unsaturated oils such as olive, sunflower or rapeseed oils instead of butter, lard and ghee in cooking
* Snack on some unsalted nuts instead of a biscuit
* Make your mashed potato with olive oil and garlic instead of butter and milk for a change
* Choose a fat spread that is high in unsaturates instead of butter
Oily fish is the best source of omega 3 fatty acids. These fatty acids have been shown to help protect against coronary heart disease. There has also been some research suggesting other health benefits for omega 3 fatty acids. The Agency is currently reviewing research on the association between diet and behaviour, including studies that have used omega 3 and 6 fish oil supplements in schools. Some omega 3 fatty acids are found in certain vegetable oils, such as linseed, flaxseed, walnut and rapeseed, but these aren't the same type of fatty acids as those found in fish. Recent evidence suggests that the type of fatty acids found in vegetable sources may not have the same benefits as those in fish.
I will now be looking at dietary issues that affect sports performance; these will include bulimia, Anorexia and the effect of media and sponsorship.
Bulimia- This is a weight problem where people have noticeable weight loss or gain or frequent fluctuations as they eat normally one time then stop completely causing huge weight loss this could affect an athletes performance as would not be getting the essential nutrients they need. They are very concerned about there body weight and shape and resort to secret eating so they don't get seen and the irregular behaviour continues as they can have mood swings and are irritable and often in a state of depression and anxious. As they are not getting the nutrients the body needs from the foods this is what happens and also down to lack of calcium they have poor dental and gum health. The main thing that may seem strange is that after they eat food they make themselves sick so they get rid of the food that they have just eaten. For sports performer you need to make sure your diet is good and you eat all the right foods to get the correct amount of nutrients. The problem would occur as you need those nutrients to perform and of course as someone with bulimia would not be getting them so there performance would be affect and they would be very lethargic and the performance would not be the best.
Anorexia- This is a weight problem where the sufferer has a dramatic loss of weight as they are to conscious about body weight and the calories in food. The problem is they do excessive and obsessive exercise in order to lose the weight but as they are not eating properly they feel tired and struggle with the physical demands. The body needs food to function well so by not eating enough this is what causes a sufferer to feel like this as well as feeling anxious and irritable as well as maybe feeling depressed. The sufferer may experience social withdrawal, as they prefer to eat alone. It is an eating disorder that mainly affects Females but it can affect men too and usually starts in the teenage years where fashion and appearance is a big deal and has to be right. Another affect of anorexia on females is a cessation or pause of the menstrual cycle.
Media/sponsorship effects- there is more media attention now than there ever was so appearance is shown more and it has to be right. Size zero is being more populated and many models are at these ridiculous weights but young girls still want the fame and glamour you achieve from being a model too
so doesn't mind being this weight, which is very dangerous for health. In sport some criticism did come over Paula Radcliffe in the past over her weight but as a long distance runner she needs that physique for best performance but she does it the right foods to get essential nutrients so young people shouldn't starve themselves to achieve the body shape. From sponsorship performers at a high level can get a diet plan and foods that they need but there is a down side to sponsorship. McDonalds are a very big sponsor of grass level football events and courses and people could feel that as McDonalds are associated with sport it must be healthy but it is still a fast food outlet and the foods are not that healthy. It used to be the same that F1 cars and teams were sponsored by alcohol and cigarette bands which is bad as it is a highly popular sport which many watch and its not good promoting things so damaging to your health.
The last thing I will look at is three case studies and will discuss the roles of the different nutritional pros in giving advice.
Case Study 1- The first case study is about an elite gymnast who has just turned 15years old. She is training for the world championship next year so she is worrying about her eating as in the past 6 months she has gained 2 kilograms in weight. She started weighing herself every morning before training and skipping breakfast in the hope she would lose weight but this had a negative affect as it made her very hungry at dinner and lunch and meant over eating. The dieticians that she went to found out that she was low in some vital nutrients that the body needs these were carbohydrates, protein, calcium and iron. Many of the snacks she was eating were crisps and chocolate all the nice stuff but not very healthy and with a high fat content. The foods she should be eating include pasta, which is high in Carbohydrates and chicken as well as milk and fresh fruit instead of high fatty foods. She solved the problem by introducing a pre training snack in the morning so that she would use that energy during exercise so that afterwards she would not be too hungry. She would also eat different foods that are healthier and are lower in fat content. When she went shopping with her mum she would look for healthier foods such as cereal and fruit bars and fresh fruits that are better for you that chocolate but they still offer energy. They also attended cooking classes that were provided and meant they could find out meals that are healthy and good for young athletes. She was reviewed by her dietician who would assess body fat each eight weeks and within three months she was on the route to success and her weight and body fat was the right for her age. The dietician in this case helped by just advising Penelope what to do and what foods are better for them and what nutrients are needed and by testing the body fat over time they could see the success and improvement in the program. By going to cooking classes they could pick up tips on cooking and what foods are good to keep up energy and maintain the bodies need for essential nutrients and adjusted to suit her needs. By getting fruit bars instead of chocolate they are healthier and contain less sugar and fat and are better for you.
Case Study 2- the next is about Don, he is someone who is very keen on fitness and enjoys running. Six months ago he decided that six months ago he would train to run a marathon which as is well known that is not an easy feat and takes a lot of training and the participants need to have the right diet. In the last month he has felt tired and lethargic and despite lots of sleep felt he wasn't recovering from training sessions and as his sessions were getting longer as he increases the mileage this isn't a good sign. He decided as he felt like this he would seek a dietician as he felt he needed more carbohydrates but was not too sure. The dietician questioned him about his symptoms and his training regime as well as his diet which he explained saying that he ate lots of pasta and rice each night as well as not eating a lot of meat as he believed it was too fatty for a runner. He made his own cereal as well as he didn't like packaged cereals as the contain to much sugar and he rarely tried different vegetables sticking to the norm and he didn't have any vitamin supplements or fruit only a small amount in his cereal. The dietician suggested he had an iron deficiency rather that carbohydrates which he was eating a lot of from pasta and rice but not enough red meat where he would get iron from red meat like beef and also other foods like sea food. The food he was eating did contain iron but as he increased the amount of training that he did his need for iron was greater as the surface he was running on was hard causing damage to heels and red blood cells so iron is needed to create more cells. Red blood cells were also being lost, as he was taking anti-inflammatory for a knee injury he has. He had to go to the doctor to get appropriate anti-inflammatory drugs and also a blood test to make sure he has the vital amount of iron intake. The test came back and found out that Don was on the early stages of iron deficiency so he needed to sort it out. He needed to continue his diet high in carbohydrates, as he needs the energy for the amount of exercise that he is doing but adding in some shellfish or beef that contain iron. He should expand his food choices so he is eating more vegetables and eating foods that contain more vitamin C. At the end of the six weeks he was feeling more energetic and more adapt in the kitchen and feeling much better. The doctor figured out what was wrong with Don, which meant once they had worked out what the problem was they could deal with the problem. Once they found out that it was a iron deficiency or lack of iron intake they put him on a diet to sort out the lack of nutrients, which boosted Don's energy level, which is good for him, so he could participate in the event that he has been training hard for. The change in diet improved his performance and the doctor changing the anti-inflammatory drugs meant that he was not losing blood cells but still had the same effect on reducing swelling in his knee.
Case Study 3- The last case study I will look at is about Sue who is a dedicated runner who trains with an athletics club three times a week and does additional training as well as using the gym which is quite a lot so she needs to have quite a lot of energy foods and more nutrients needed. In the past few years she has increased the mileage she is running in order to improve her standards over the summer and in the 1500m. She was a full time student and a part time worker so it was a bit of a juggling act and as over runners were lean she wanted to become like them. Her eating habits were not good and to cope with her hectic life she would just grab food for on the run and she reduced them to lose weight the foods she would grab were not substantial and would not fill her up and when it got too the afternoon she would eat only snacking foods still which she thought were good as they contained no fat. The weight initially came off as the food was being used for energy to cope with the demands of her life but she soon began to become tired and she got a cold that would not go and as well as lacking motivation to do anything and her training started suffering. Her coach said she better go to a physician, as it was common for female athletes to have a low iron status. The physician did tests and found out the iron level was normal so sue decided to talk to a dietician about her food intake and eating habits. She described her diet and saying how from day to day it was very different but always low in sugar foods and low fat. It was suggested she take up a low fat diet balancing all essential nutrients so she could cope with physical demand. The physician told her she should have three set meals a day and organised her shopping and cooking routine with appropriate snacks such as fruit and yoghurts instead of soft drinks and jelly beans. She did regain some weight but improved performance levels. The dietician and physician worked out the problem that sue had and rectified it by sorting out a specific diet making sure she got what she needed out of her foods and made sure she was eating the right foods and made sure she knew what they were and what are not so good for her. The reason she got the cold is as she didn't have the right nutrients which help the body fight against infection but once thee diet was changed her general health improved and her performance levels did too.
Bibliography
www.brianmac.demon.co.uk
www.wikipedia.org
www.bbc.co.uk
www.google.co.uk
www.netdoctor.co.uk