115_Day 7 Healthy Eating

8/6/2019 115_Day 7 Healthy Eating

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HKIN 115:Principles of Human

Movement

Day 7

September 23, 2010


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Assignment # 1Due on or before October 4th, 11:15 a.m.

j Current reality is that most adult Canadians including University students (even those in HK!?!)are NOT sufficiently physically active to obtainoptimal physical and mental health benefits

j Part 1: In your own words explain the challengesthat many young (ages 18-20 yrs) Canadian adultsface regarding their physical activity AND whetheryou view these challenges as real or perceived.

j Part 2: Identify suggestions as to how theseindividuals can manage the challenges identified sothat they can be sufficiently physically active foroptimal health benefits


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Assignment # 1Due on or beforeOctober 4th, 11:15 a.m.

General format:

j Your assignments should be typed, pages numbered, and thedocument stapled.

j Use 11-12 point font (Arial preferred) and 1.5-line spacing(NOT single) with margins of 2.54 to 3.00 cm.

j In the upper right hand corner of the first page of yourassignment, put your class number (i.e., the # I gave youbetween 1 and 132 ). Write your name and student number onthe back of the last page of your assignment.

j Title pages are not environmentally friendly. DO NOT usethem.

j Use Canadian spelling.j It is okay to use first person in your writing your opinion does

matter in this assignment


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Assignment # 1Due on or beforeOctober 4th, 11:15 a.m.

j Other

j Marks will be deducted (up to 25% of the total grade)for spelling errors, poor grammar, etc.

j Keep a copy of your assignments on disc and/or your H

drive until you receive your final grade.j It is expected that all assignments be presented in a

professional manner and submitted on time at thebeginning of the class in which the assignment is due.A 10% penalty per day will be applied to all late

assignments including assignments handed in to themain office during class time and/or slid under myoffice door.

j I anticipate this assignment to be ~2-3 pages in length


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Dietary Intake

See Chapter 7 AND Eating Well withCanadas Food Guide (distributed)

See also - www.nutrifit.co.nz created byDr. Nick Kimber


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Like a fine tuned car, your body needs the

best fuel to perform at optimal efficiency

j Carbohydrates 55- 60% of total caloric intake

(simple 10%; complex 40-45%)

j Protein 10-15% of total caloric intake (or 1-2

g/kg/day)

j Fat - < 30% of total caloric intake,


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How do we get the required

nutrients?Eating Well with Canadas Food Guide

(See also Health Canada: Food andNutrition division www.hc-sc.gc.ca/fn-an/nutrition/)


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Eating Well with Canadas Food

Guide backgroundj Original (1942) was Canadas Official Food Rules

j Latest revision began in 2004

j Purpose remains the same to guide food selection andpromote nutritional health of Canadians

j Revisions were to reduce confusion about serving sizes,serving ranges, to clarify terms like moderation andother foods, update graphics and to includemulticultural foods

j Food intake pattern based on nutrient standardsprovided in the Dietary Reference Intakes reports ofthe Institute of Medicine and the relationship betweenselect foods and risk of chronic disease


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Eating Well with Canadas Food Guide

j Recommendations for children, teens, andadults

j Sex specific recommendations for teens and

adultsj Remember serving sizes count and the

serving size listed on a product may NOT bethe same as listed in the Food Guide

j Vegetables and fruits F: 7-8; M: 8-10

j Grain products F: 6-7; M: 8

j Milk and alternatives F: 2; M: 2

j Meat and alternatives F: 2; M: 3


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Key Words for Healthy Eating

j Variety choose many different foods fromeach food group

particularly from the vegetables and fruits and the

grain productsj Moderation consume all food and drinks in

moderation; avoiding binging or over-indulging on one food

j Balance obtain the suggested number ofservings from each food group on an almostdaily basis


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Suggestions for healthy eating

Follow the Food Guide in regards to numberof servings eat or drink the minimumnumber of servings from each food groupprior to extras

Meal/snack planning should include at least2-3 of the food groups and include a fluid(water more often)

Remember all foods fit some we simply eat

less of Acknowledge the environmental challenges to

eating well (time, daily conflicting messages,availability of food, serving sizes, [lack of]role models)


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Suggestions for healthy eating

j Eat one dark green and orange vegetable (orfruit) each day

j Eat vegetables and fruit more often than drinkjuice

j Half your grain products each day should bewhole grain

j Drink skim, .5%, 1% or 2% milk each day

j Eat beans, lentils and tofu often

j Eat two servings of fish per week

j Include a small amount of unsaturated fat eachday

j Satisfy thirst with water


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Why focus on fluids?

j Only 10% of total caloric consumption shouldcome from fluids (currently ~ 20% ... relatedto obesity)

j Not drinking enough can lead to dehydrationj Hunger is often mistaken for thirst

j Drink fluids regularly, not just when thirsty

thirst is not the first indicator, but rather, a late

indication of need for fluids muscle cramps, weakness, decreased performance,

difficulty paying attention, headache, nausea,fatigue, light-headedness


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How much should I drink when

exercising?j Drink fluids before, during, and after exercise

Before* 16 oz (500 ml)

During* 4-8 oz (125 - 250 ml)

After** 24 oz (3750 ml)

* You may need to consume more when it is hot and/orhumid or when sweating profusely

** You can weigh yourself before and after a workout you should finish within 2% of body weight

i.e. if you lost 2 lbs during a training session, youshould consume up to 32 oz ( 16 oz = 1 lb of fluid)

. if you weigh more, drink less during your next workout


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What should I drink?

j Water, water, water

j Juice (real juice limit to one serving/day), watereddown juice

j

Milk (low fat, white or chocolate) more on this onej Remember that some foods contain a lot of fluid

(watermelon, grapes, soups, pasta sauce, etc.) andalso help to replenish lost water

j Sport drinks (more on this one)

j Limit fizz (carbonation not absorbed as well) andcaffeine (also a diuretic) when replenishing fluids


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Do you need sport drinks?

j Not necessarily although most are absorbedas well as water and some better than juice andmilk

FYI - people tend to drink more when it is flavouredj Required for endurance-type activities where

sweat loss is great

i.e., when sweating is profuse (> 60 minutes)

j When sweat loss is not great, you add (ratherthan replenish) electrolytes

j No more than one per day


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What about chocolate milk?

j Improved endurance capacity following chocolatemilk consumption compared with 2 commerciallyavailable sport drinks Nine trained male cyclists

T

hree experimental trials (randomized, counter-balancedorder) glycogen-depleting trial, 4-hour recovery, cycle toexhaustion at 70% max

At 0 and 2 hours recovery, chocolate milk (CM), acarbohydrate replacement drink (CR), or fluid replacementdrink (FR) were consumed

Participants cycled 51% and 43% longer after CM than CR or

FR, therefore indicating CM is an effective recovery aid forsubsequent exercise

Kevin Thomas, Penelope Morris, and Emma Stevenson;Appl. Physiol. Nutr. Metba.34: 78-82 (2009)


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Body composition and strength changes in

women with milk and resistance exerciseJosse et al (2010) MSSE 42(6): 1122-1130

j Comparison of fat-free milk (500 mL 2 x perday immediately and 1 hour after exercise)and equal calorie, carbohydrate malodextrin

drink on body composition changes following12 weeks of 5 days/week resistance trainingprogram

j Results: women consuming fat-free milkexperienced greater gains in lean body massand strength, and greater losses in fat mass

* Similar results have already been shown in menby the same research group


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What about too much water (i.e.,

hyponatremia)?jAlso life threatening

jA result of too much water which reduces

sodium concentration in the blood

jTherefore, if sweating profusely, use a

sport drink designed to replenishelectrolytes


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115_Day 7 Healthy Eating