Nutrition for Good Health
By Ruth Reidy Clinical Nutritionist B.Sc (Hum Nut), Dip (Diet), Cert HP (Open) M.I.N.D.I. October 9th 2007
Summary
Why do we need to worry about good nutrition?? What‟s a healthy diet? Salt Recommendations Fad diets Energy Balance & Weight Sports Nutrition in brief Q&A session
Why Do We Need To Worry About Nutrition?
our diet have to be healthy? Do the healthy eating guidelines apply to us & our families? Why is it so important??
Does
Cork Kerry Diabetes & Heart Disease Study
1018 People, 17 G.P.‟s 50-60-yrs of age 4% Diabetes (30% undiagnosed) 50% Overweight 25% Obese 40% minimal Exercise levels 80% Cholesterol > 5mmols/L Approx 50% abnorm. B.P(38% known HT)
Ask yourself these questions….. And answer honestly!
How many of us have had a portion of oily fish at least once this week??
Oily fish
These include Salmon, sardines, mackerel, herring, pilchards, trout and fresh tuna. Can be tinned, fresh, frozen or vacuumpacked. Tuna from a can does not have Omega 3 fat but is a good source of protein, iron and selenium.
How many of us can say we have had 3 portions of calcium everyday for the past week??
Calcium
1 Portion =
– – – – 200ml Milk 1oz(25g) Cheese 1 x 125g Yoghurt Small bowl of milk pudding
Did you have 4 or more portions of fruit and vegetables yesterday??
F ru it & V e g e ta b le s
1 s e rvin g = a n y o f th e fo llo w in g : 1 la rg e fru it / 2 sm a ll fruit ½ g la ss o r 1 0 0 m l of u n sw e e te n e d fru it ju ice sm a ll b o w l o r ½ tin o f fru it in n a tu ra l ju ice 3 d e ss e rts p o o n s ste w e d fru it 3 d e ss e rts p o o n s ve g e ta b le s b o w l o f h om e m a d e ve g e ta b le so u p 1 sm a ll b o w l o f sa la d
Did you eat red meat three times last week?
Sources of Iron include:
Beef, lamb, pork, bacon, ham, Black pudding and liver. Other sources of iron are dark meat of chicken and turkey, oily fish, meat products, fortified breakfast cereals, pulses, dried fruit, dark green vegetables(spinach and broccoli), eggs and bread. Iron in red meat is absorbed up to 7 times better than non-meat sources.
What‟s A Healthy Diet?
Based on the Food Pyramid IMPORTANT NUTRIENTS, E.G:
– – – –
Omega 3 fat Calcium Fruit & vegetable intake Iron
ENERGY
The Food Pyramid
Food Pyramid
We‟ve dealt with the “Important Nutrients”, so now let‟s talk about ENERGY Where do we get our Energy from?? – Fat 9 Calories/gram – Carbohydrate 4 Calories/gram – Protein 4 Calories/gram – Alcohol 7 Calories/gram
The Truth About FAT…..
1. Saturated fat (SAFA)
– Lean meat & watch portion, no lard! – Change from butter to a low fat marg – Watch biscuits, cakes & pastries
2. MUFA
– Olive & rapeseed oil, olive oil marg., nuts
3. PUFA
– Sunflower/safflower/corn or soya oil & marg. – N3 PUFA found in oily fish
4. Trans FA
– Found in cakes, biscuits, meat products, dairy products and margarines
The Truth about CHO‟s
Starches include bread, pasta, rice, cereals, potatoes, pitta, wraps, etc. Important “filler” foods Always include CHO at each mealtime Less calories per gram than Fat (4Cals/g) Try to choose wholemeal or wholegrain products- more filling and higher in fibre
Alcohol Recommendations
NB: Volume & Strength of Alcohol What is a unit?? Example 1: 125ml glass of 8.5% wine 125ml X 8.5% = 10.6g Alcohol 100% 1 Unit= 10g Alcohol Example 2: 1 pint(568ml) of 5% Beer 568ml X 5% = 28.4g Alcohol 100% = 2.8 units Alcohol
Other Nutrition Issues
Salt Recommendations(IHF):
– – • • • <6g Salt daily for adults <4 g salt for children One breaded fish provides 3g salt/fillet approx New “meal in a soup" products= 2.8g/portion Sodium x 2.5 = Amount of Salt in a food
T im e to c u t d o w n o n S a lt
¾ fro m p ro ce ss e d fo o d A im < 4 g sa lt/ 1 .6 g s o d iu m p e r d a y (c h ild re n ) L o o k fo r le ss th a n 0 .1 g s o d iu m /1 0 0 g fo o d H ig h s a lt fo o d s a re : p a ck e t/tin n e d so u p s , in sta n t n o o d le s, p o t n o o d le s, b o ttle d sa u c e s, sa u sa g e s, b u rg e rs, p izza s, c ris p s
What about Fad Diets??
The Cabbage Soup Diet The Grapefruit Diet The 5 Day Miracle Diet The Russian Space Diet The „Make Up Your Own‟ Diet Even The Atkins Diet!
– Yes you lose weight but mostly it’s fluid – Usually gain more weight when it’s finished.
Energy Balance & Weight
Energy intake < Energy used up Reduce calories < Increase exercise Only way to lose weight in the long-term Unfortunately…No miracles when it comes to managing our weight. Watch food portions, choose low fat whenever possible, cook food without frying or roasting with oil, etc.
Brief word on Sports Nutrition!!
Hydration: monitoring, type of fluids used and timing of fluid intake Energy: reqs depends on training, where the cals come from (CHO, Fat, Protein or Alcohol!!) Before/During and After Training or Event
In Conclusion…………….
“Head in Sand” approach does not work! A well-balanced healthy diet plays a vital role in the management of our health. It‟s well worth the effort to make Healthy Eating a part of our everyday lifestyle
THANK YOU FOR YOUR TIME!
ANY QUESTIONS???