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Nutrition Children, Adolescents And Sports People

Nutrition: Children, Adolescents And Sports People - basic nutritional requirement for kids and youths with a sporting focus

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Nutrition Children, Adolescents And Sports People

  1. 1. Nutrition Children, Adolescents and Sports People
  2. 2. Session Outline <ul><li>Importance of Healthy Eating </li></ul><ul><li>Nutrition for Children and Young People </li></ul><ul><li>Activity – how do you measure up? </li></ul><ul><li>Nutrition for Sports People </li></ul><ul><li>Activity – food comparison </li></ul>
  3. 3. Why is Healthy Eating important for Children and Teenagers?
  4. 4. <ul><li>Everything you experience now will influence the rest of your life </li></ul><ul><li>Lots of things are happening to you…… </li></ul><ul><ul><li>Body  Growth, Sexual maturity, Body shape </li></ul></ul><ul><ul><li>Ideas, </li></ul></ul><ul><ul><li>Feelings about you, </li></ul></ul><ul><ul><li>Friendships, </li></ul></ul><ul><ul><li>Family relationships, </li></ul></ul><ul><ul><li>Future plans?????? </li></ul></ul><ul><ul><li>The food you eat now will have a strong influence on your health both NOW and in the FUTURE! </li></ul></ul>
  5. 5. <ul><li>Short term </li></ul><ul><ul><li>Improves: </li></ul></ul><ul><ul><li> Energy </li></ul></ul><ul><ul><li> Fitness </li></ul></ul><ul><ul><li> Looks </li></ul></ul><ul><ul><li> Well being </li></ul></ul><ul><ul><li> Immunity </li></ul></ul><ul><ul><li> Concentration </li></ul></ul><ul><ul><li> Wt Control </li></ul></ul><ul><li>Long term </li></ul><ul><ul><li>Reduce risk of developing; </li></ul></ul><ul><ul><li> Anorexia Nervosa </li></ul></ul><ul><ul><li> Bulimia Nervosa </li></ul></ul><ul><ul><li> Dental Caries </li></ul></ul><ul><ul><li> Lifestyle related health problems as Adults: </li></ul></ul><ul><ul><li>  Obesity </li></ul></ul><ul><ul><li>  Osteoporosis </li></ul></ul><ul><ul><li>  Cardiovascular Disease </li></ul></ul><ul><ul><li>  Type II Diabetes </li></ul></ul><ul><ul><li>  Some Cancers </li></ul></ul>
  6. 9. Basis of a Healthy Diet <ul><li>BALANCE + MODERATION + VARIETY </li></ul><ul><li>AND </li></ul><ul><li>ENERGY IN = ENERGY OUT </li></ul>
  7. 11. Dietary Guidelines “Enjoy a wide variety of nutritious foods” <ul><li>Cereals </li></ul><ul><li>Fruit </li></ul><ul><li>Vegetables, legumes </li></ul><ul><li>Lean meat, fish, poultry & alternatives </li></ul><ul><li>Milk, yoghurt, cheese </li></ul><ul><li>Extras </li></ul>
  8. 12. Difference Between Children and Adolescents <ul><li>Estimated energy requirements are: </li></ul><ul><li>Children 4-7yrs = 6400 – 8300kJ </li></ul><ul><li>Children 8-11yrs = 7700 – 9800kJ </li></ul><ul><li>Adolescents 12 – 18yrs = 8100 – 13500kJ </li></ul>
  9. 13. Children 4-7 1-2 serves Extras 0.5-1 serves Meat, fish, poultry, eggs, nuts and legumes 2-3 serves Milk, yoghurt, cheese 1-2 serves Fruit 2-4 serves Vegetables and legumes 3-7 serves Breads, cereals, rice, pasta and noodles
  10. 14. Children 8-11 1-2 serves Extras 1-1.5 serves Meat, fish, poultry, eggs, nuts and legumes 2-3 serves Milk, yoghurt, cheese 1-2 serves Fruit 3-5 serves Vegetables and legumes 4-9 serves Breads, cereals, rice, pasta and noodles
  11. 15. Adolescents 12-18 1-3 serves Extras 1-2 serves Meat, fish, poultry, eggs, nuts and legumes 3-5 serves Milk, yoghurt, cheese 3-4 serves Fruit 4-9 serves Vegetables and legumes 4-11 serves Breads, cereals, rice, pasta and noodles
  12. 16. Important <ul><li>By eating a wide variety of food, you are more likely to consume all the nutrients you need. </li></ul><ul><li>NO SINGLE FOOD can provide you with all the nutrients necessary for good health!! </li></ul>
  13. 17. Important Nutrients <ul><li>Carbohydrates </li></ul><ul><li>Main energy source can be sugars or starches. </li></ul><ul><li>Best Sources: </li></ul><ul><li>Wholegrain Breads & Cereals, fruit, legumes </li></ul><ul><li>Others: </li></ul><ul><li>Jam, sugar, honey, s’drink, lollies, cakes, (  Fat/  sugar) </li></ul>
  14. 18. Important Nutrients <ul><li>Protein </li></ul><ul><li>Growth, build & repair muscle & other body tissues. </li></ul><ul><li>Best Sources: </li></ul><ul><li>Lean meat, eggs, dairy, legumes and nuts. </li></ul>
  15. 19. Important Nutrients <ul><li>Fat </li></ul><ul><li>Important for absorption of some vitamins, & growth, energy. 3 types: </li></ul><ul><li>Saturated (BAD) </li></ul><ul><li>Animal products such as meat, dairy, eggs, butter, coconut & palm oil. </li></ul><ul><li>Poly & Mono-unsaturated (GOOD) </li></ul><ul><li>Seeds, fish, margarine and most vegetable oils, avocado, olives, nuts. </li></ul>
  16. 20. Important Nutrients <ul><li>Water </li></ul><ul><li>Helps excrete waste products. Minimum 2L per day . </li></ul><ul><li>Best source: H2O </li></ul><ul><li>Others </li></ul><ul><li>Soft drinks, fruit juice, fresh fruit, cordial, sports drinks (cause dental caries). Avoid caffeinated fluids and alcohol- dehydrating </li></ul>
  17. 21. Important Nutrients <ul><li>Fibre </li></ul><ul><li>Prevent constipation, prevent bowel cancer and heart disease, assists with weight control. </li></ul><ul><li>Sources: </li></ul><ul><li>Plant foods - fruit, vegetables, wholegrain breads and cereals </li></ul>
  18. 22. Important Nutrients <ul><li>Vitamins </li></ul><ul><li>Vital to life. Necessary to build bones, teeth, and body tissues. </li></ul><ul><li>Best Sources - Eating a WIDE VARIETY of foods from the 5 food groups. </li></ul>
  19. 23. Important Nutrients <ul><li>Minerals </li></ul><ul><li>Vital to life. Especially important during growth. </li></ul><ul><ul><li>Calcium - Strong bones/teeth, muscle contraction, nerve impulses, blood clotting. </li></ul></ul><ul><ul><li>Best sources: Milk, Yoghurt, Cheese, Canned Fish (with bones). </li></ul></ul><ul><ul><li>Others: some green vegies, soy beans & legumes. </li></ul></ul><ul><ul><li>Iron - Healthy Blood to transport oxygen to your organs, cells, tissues so they can use energy you get from food. </li></ul></ul><ul><ul><li>Best source: Animal products, especially lean red meat. </li></ul></ul><ul><ul><li>Others: Other meats, green leafy vegies, w’grain and fortified B & C. </li></ul></ul>
  20. 24. Look at what you ate during the week <ul><li>Use the handouts to work out how your eating pattern compares to the AGHE. </li></ul><ul><li>Are there any groups where you are; </li></ul><ul><li>over the recommended? </li></ul><ul><li>under the recommended? </li></ul>
  21. 25. What about Sports People <ul><li>A basic training diet should: </li></ul><ul><li>Provide energy and nutrients to meet demands of training </li></ul><ul><li>Include a wide variety of foods </li></ul><ul><li>Enable the athlete to achieve optimal body weight and fat levels for performance </li></ul><ul><li>Promote a quick and full recovery after exercise </li></ul><ul><li>Provide adequate fluids to ensure maximum hydration before, during and after exercise </li></ul><ul><li>Consider the short and long term health of the individual </li></ul>
  22. 26. What about Sports People <ul><li>Depends on type of sport </li></ul><ul><li>Still need to have a balanced healthy diet to get vitamins and minerals (can’t pig out on extras) </li></ul><ul><li>Is very similar to that of the general public – just require more serves and better planning. </li></ul>
  23. 27. What about Sports People <ul><li>Carbohydrates </li></ul><ul><li>Serves as an energy fuel for the body, stored in liver and muscle tissue as glycogen </li></ul><ul><li>Is the most readily available fuel for exercise </li></ul><ul><li>A high carbohydrate diet and regular training promotes high glycogen stores and spares protein </li></ul>
  24. 28. What about Sports People <ul><li>Depending on type of activity and training regime amount can vary from: </li></ul><ul><ul><li>5-7g/kg, <1hr mod intensity </li></ul></ul><ul><ul><li>7-10g/kg, 1-3 hours mod-high intensity </li></ul></ul><ul><ul><li>10-12g/kg, 5-6 hours mod-high intensity </li></ul></ul><ul><li>AGHE provides ~ 500g CHO at max servings. Therefore, people training at high level will need extra CHO foods. </li></ul><ul><li>Best Sources? </li></ul>
  25. 29. What about Sports People <ul><li>Protein </li></ul><ul><li>Is important for muscular repair and growth </li></ul><ul><li>1.2 – 1.6g/kg (~0.75g/kg average person) </li></ul><ul><li>However, AGHE provides enough protein to meet requirements </li></ul><ul><li>NB. Eating extra protein above requirements DOES NOT mean you will build more muscles! </li></ul><ul><li>Best Sources? </li></ul>
  26. 30. What about Sports People <ul><li>Water </li></ul><ul><li>++, especially endurance </li></ul><ul><li>Consume before, during and after </li></ul><ul><li>Vitamins and Minerals </li></ul><ul><li>Vitamin and minerals are required in many body functions and processes </li></ul><ul><li>A balanced diet usually ensures athletes meet vitamin and mineral needs. </li></ul><ul><li>? If athletes need more than non-athletes </li></ul>
  27. 31. Food Comparison <ul><li>Group 1: Sedentary teenager </li></ul><ul><li>Group 2: Teenage Sportsperson </li></ul><ul><li>Lay out foods on butchers paper according to requirements </li></ul><ul><li>Think about serve sizes (use booklet to help) </li></ul><ul><li>What’s the difference? </li></ul>
  28. 32. Some Good Websites for Sports Nutrition <ul><li>Australian Institute of Sport </li></ul><ul><li> </li></ul><ul><li>Sports Dietitians Association </li></ul><ul><li> </li></ul>
  29. 33. QUESTIONS?