Nutritional Factors in Health and Performance

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Nutritional Factors in Health and Performance
Week 14
An Introduction to Nutritional Requirements.
BTEC Level 3 National Certificate / Diploma in
Uniformed Public Services.
Unit 7 Physical Preparation and Fitness for the
Uniformed Services. Staff Litherland
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Session Aims

• To explore the effects of lifestyle factors on
  health and fitness (Assignment 3) Descriptor P2
  M2 D1.
• To introduce the basics of nutrition and the
  daily energy requirements for individuals.

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Learning Outcomes

• Upon completion of the session
• All students will be able to list the 7 nutrient
  groups and identify 2-3 examples of foods
  within each group.
• All students will be able to calculate their
  daily requirements.
• Most students will be able to explain basal
  metabolic rate (BMR).
• Some students will be able to calculate the
  percentages of nutrients required on a daily
  basis.

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Lifestyle FactorsThe following lifestyle choices
impact upon our health and fitness

• Personal Hygiene
• Lifestyle
• Exercise (Physical Activity)
• Alcohol / Drug use / Smoking
• Stress
• Environment
• Diet

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Lifestyle Factors

• Personal Hygiene
• Lifestyle
• Exercise (Physical Activity)
• Alcohol / Drug use / Smoking
• Stress
• Environment
• Diet

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Activity 1Define Diet / Nutrition
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Health

• Health is physical, mental and social wellbeing,
  its not just about avoiding disease its about
  adopting a healthy lifestyle to live healthier,
  longer lives, and being a positive role model for
  our children.
• (World Health Organisation, 1999)

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Define Diet / Nutrition

• Healthy eating is about maintaining a balanced
  diet. This means eating foods from all the
  different food groups in the right amounts.
• NHS, 2009

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Nutrition

• Nutrition is the study of how the body uses foods
  and nutrients vital to health, promoting growth,
  maintenance and reproduction of cells.
• In essence it is how what we eat and drink
  affects our health.
• We have a physiological need to eat food.
• Food is our fuel to function, like petrol in a
  car.
• Activity 2 Unscramble the anagrams on your
  worksheet to reveal the reasons why we need a
  balanced diet.

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Unscramble the anagrams in 2 minutes.
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The reasons why we need a balanced diet.

• Anagrams

• Answers

• a) ovdepisr ynrgee
• b) thorwg
• c) persair sutsei
• d) omtepros dogo ealhth

• Provides energy
• Growth
• Repairs tissue
• promotes good health

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Nutrition

• Nutrition is based upon the chemical breakdown of
  food.
• We therefore need to know the content of foods to
  understand its role and function within our
  bodies.
• Nutrients are required in varying amounts.
• A diet must contain adequate amounts of all the
  essential nutrients.

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Activity 3.Complete section on your worksheet
giving 2 examples.Extension activity provide
another example for each group.
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Essential Nutrients

• Carbohydrates
• Protein
• Fat
• Vitamins
• Minerals
• Water
• Fibre (not a nutrient but aids digestion and
  excretion)

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Figure 10.1
www.mypyramid.gov
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Key Point

• The eatwell plate MyPyramid.gov are excellent
  starting points from which to evaluate the
  adequacy of a diet.
• If a diet provides a variety of foods from each
  group, it is likely adequate for vitamins and
  minerals. However, if the diet excludes an entire
  food group, specific nutrients may be lacking.

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Acceptable nutrient distribution.
The amount of energy each individual needs will
depend on their age, gender and
lifestyle. Carbohydrates, Protein and fats are
macronutrients (nutrients required in significant
amounts). Kcals provided per gram Carbohydrates
4kcals Protein 4kcals Fat 9kcals
No more than 10 should come from saturated fat.
Figure 1. Acceptable macronutrient distribution
for carbohydrate, fat and protein (Institute of
Medicine 2002).
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Activity 4.Complete section 3 on your
worksheet.Extension activity List some of the
foods next to each group.
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Activity 5.In groups decide which is the most
important to the least important on the diamond
template.
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Weight and Body Composition

• Energy Requirements
• Energy is commonly measured in kilocalories (kcal
  or calories).
• Energy (caloric) requirement is defined as energy
  intake equal to expenditure, resulting in
  constant body weight BMR Basal Metabolic Rate
  the energy required to stay alive, awake, to
  function and maintain a comfortable body
  temperature.

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Energy Requirements

• Factors affecting energy requirements include
• Resting Metabolic Rate (BMR)
• Thermic Effect of Food
• Physical Activity
• Age / Height / Weight (Body Composition)

Energy Intake
Energy Expenditure
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Activity 6.Complete section 4 on your
worksheet.Extension activity complete number 5
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Weight and Body Composition

• Energy Requirements
• Estimating Energy Requirements
• Brooks (2004) recommends calculating BMR by
  multiplying body weight in pounds by 10.
• Activity 7 Calculate and note answer.
• Energy needs (including BMR) can be loosely
  estimated using the guidelines found in table
  10.7.
• Food diaries could also be used during periods of
  stable body weight to estimate requirements.

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Table 10.7
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Calculate your estimated total daily calorie
requirements using the table provided. Extension
activity divide your calories into the
percentages recommended for carbohydrates, fats
and proteins. (Put your answers under the pie
chart.)
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Table 10.1
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Checking Learning

• Using the cards provided.
• Create revision flash cards.
• Create 1 question per card on the front.

Q. Define Basal Metabolic Rate.
gtgt Flip Card
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Checking Learning

• Pass to the next group who will complete the
  answer on the back.
• When prompted, ask the questions to another
  group.

A. The amount of calories the body needs just to
function on a daily basis.
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Q A

• Homework
• Complete a food diary for the week, bring to the
  next lesson.
• To write down as many fad diets as you know and
  bring to the lesson next week.
• Ask your friends and family if they have tried
  any of the fad diets and if they were successful
  in losing weight and keeping it off.

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Your food intake for a week (include snacks and
drinks)
Day Breakfast Lunch Dinner
Mon
Tue
Wed
Thur
Fri
Sat
Sun
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References

• Brooks, D.S. (2004). The Complete Book of
  Personal Training. Leeds. Human Kinetics.
• National Health Service (2009).
  http//www.nhs.uk.
• World Health Organisation.(1999).
  http//www.who.int