Participant Workbook
DGM-10-07-00303 A-MD-007-006/PW-001
National Défense A-MD-007-006/PW-001 Defence nationale
PARTICIPANT WORKBOOK TOP FUEL FOR TOP PERFORMANCE
(ENGLISH)
A-MD-007-006/PW, Top Fuel for Top Performance Participant Workbook Cette publication est disponible en français sous le numéro A-MD-007-006/PW-002.
Copyright © 2010 DND/MDN Canada
Issued on Authority of the Chief of the Defence Staff
OPI/Contact Officer: DFHP Original 2005-01-01 Revised 2011-04-01 Revised 2017-01-01 Nutrition for Action Workbook A-MD-007-006/PW-001
TOP FUEL FOR TOP PERFORMANCE INTRODUCTION
Whether you
“Healthy nutrition is have a job that requires you to be focused and alert, essential to the Canadian are assigned to a physically demanding military exercise, Forces mission!” are training for a fitness standard, or (CF Health and Fitness are training for an athletic competition, Strategy, 2008)
what you eat makes a difference! You can improve your performance by eating healthy at regular times throughout the day, and by eating the appropriate fluid and food before, during and after your physical activity. By combining sound eating habits with a physical activity program, you can achieve better work performance, a stable weight and lifelong health benefits. Depending on your work assignment and/or your sport involvement, the amount of food you require will change. The greater the physical effort needed for your duties or your training, the more food your body needs for Top Performance. During times of extreme physical effort, your sensation of thirst and hunger is dulled. A schedule of fluid and food intake is necessary to ensure you are fuelling your body under these demanding conditions.
On the other hand, a sudden decrease in physical work or training is frequently accompanied by weight gain. Food intake and desire for food are partly hunger and partly habit. When your energy needs drop, you must reduce your food intake even if you usually eat more. It becomes important to separate your ‘desire for food’ from your ‘need for energy’.
Top Fuel for Top Performance: Participant Workbook and Workshops provides you with information activities to help you develop practical skills for healthy eating and top performance. This symbol in the workbook indicates an activity you need to complete to enhance your learning and behaviour change.
Visit the Strengthening the Forces Health Promotion office. There are professionals and programs that can help you with healthy eating, weight management and stress management.
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ACKNOWLEDGEMENTS
This Participant Workbook for Top Fuel for Top Performance (TFTP) is a revised version the TFTP Nutrition for Action Workbook (2011). Strengthening the Forces (STF) would like to acknowledge the original development of the TFTP 2005 by Ms. Marilyn Booth, MSc, RD and the members of the Advisory Committee (original members Anne Todd, CFB Shilo, Manitoba and Carl Coicou, CFB Montreal, Quebec). The revisions would not be possible without a solid framework of this original document. Special thanks are extended to the members of the TFTP Revision Task Team who provided many hours revising the program through collaboration, research, creative design and many reviews: Marketa Graham BSc, RD, CFHSvGp, DFHP, STF, Ottawa, Ontario Guylaine Charbonneau MSc, p.dt. CFHSvGp, DFHP, STF, Ottawa, Ontario Nicole Houghtaling RD, CDE, STF, CFB Kingston, Ontario Anne Todd BASc, RD, STF, CFB Shilo, Manitoba Jessica Hood BScKin, CEP, STF, CFB Gagetown, New Brunswick The Revision Task Team would like to acknowledge contributions by: Hilda-Anne Troupe BSc, RD, Systems, Standards and Performance Measurements Mat J4 Food Services Facilitators at the pilot locations of CFB Gagetown (Jessica Hood, Erin Dwyer, Allison Power), CFB Kingston (Nicole Houghtaling, Sharon Ash) and CFB Shilo (Anne Todd) Many thanks for valuable reviews by: Julie Riopel-Meunier MSc, p.dt., STF, CFB Valcartier, Quebec Maxime Brouillard, B.Sc. Kin, CFB St-Jean, Québec Dr. Debra Reid RD, PhD, CFHSvGp, DFHP, STF, Ottawa, Ontario Dr. Darrell Menard MD, Dip Sport Med, CFHSvGp, DFHP, STF, Ottawa, Ontario Nicole Houghtaling, RD, CFHSvGp, DFHP, STF, Ottawa, Ontario Lynn Cléroux, STF Senior Editor, Ottawa, Ontario Members of the STF Nutrition Working Group
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TABLE OF CONTENTS
Topic ...... Page Number Introduction...... 1 Acknowledgements ...... 3 Table of Contents ...... 5 Workshop 1: Top Fuel 101 ...... 7 - 36 Look at Your Intake ...... 9 Serving Sizes ...... 10 Finding the Nutrients...... 12 From Nutrients to Food ...... 13 Water - The Forgotten Nutrient ...... 15 Carbohydrate...... 16 Protein ...... 17 Fat ...... 18 Vitamins and Minerals ...... 19 How Much Food Do You Need? ...... 21 How Much Energy Do You Need? ...... 22 Estimating Your Energy Needs ...... 23 Eat According to Your Energy Needs ...... 25 How Does Your Eating Rate? ...... 26 Meal Planning for Top Energy ...... 27 Eat Smart! ...... 28 Sample Meal Planner ...... 30 Tracking Your Intake and Physical Activity ...... 32 Food Record ...... 33 Workshop 2: Fine Tuning Eating ...... 37 - 64 Do Your Eating Habits Promote Top Performance? ...... 40 Hunt for Nutrient Information - Reading Labels ...... 41 Calories ...... 42 Fat Facts ...... 42 Cholesterol ...... 45 Sodium ...... 46 Carbohydrate Facts ...... 46 Fibre ...... 47 Sugars ...... 48 Protein Facts ...... 48 Hunt for Nutrition Information - Activity ...... 49 Antioxidant Facts ...... 50 Nutrition Content Claims ...... 50 Eating on the Run ...... 51 Analyzing Nutrients ...... 52 Putting It All Together ...... 54 Finding Good Food Choices and Fuelling Up Healthy in CAF Food Services Dining Facilities ...... 55 Principles for Healthy Eating ...... 60 Canadian Physical Activity Guidelines ...... 60 Setting Goals ...... 62 Workshop 3: Fuel for Training and Recovery ...... 65 - 94 Carbohydrate the Top Fuel for Muscles ...... 68 Calculate Your Carbohydrate Needs ...... 69 Closer Look at Protein ...... 70 Estimate Your Protein Balance ...... 71 Food and Fluid Before Exercise ...... 72
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Food and Fluid During Exercise...... 73 Focus on Fluids ...... 74 Making Sense of Sport Drinks, Bars and Gels ...... 75 Calculating Carbohydrate ...... 77 Food and Fluid After Exercise ...... 78 Example of Fuel and Recovery Choices ...... 80 Concerned About Weight? ...... 82 Ultra-Endurance Events ...... 82 Storing More Carbohydrate ...... 82 Glycemic Index and Glycemic Load ...... 83 Alcohol ...... 85 Considerations for Extreme Conditions ...... 86 Menu Planning - Putting It All Together ...... 87 Sample Meal Plans for Three Levels of Energy Needs ...... 88 Workshop 4: Body Composition and Sport Supplements ...... 95 - 118 Body Composition/Weight Issues ...... 98 Increasing Lean Body Tissue ...... 100 Fat Loss ...... 102 Body Image ...... 104 Why You Eat ...... 105 Learn to Stop Eating ...... 106 Maintaining Body Composition When Physical Activity Levels Change ...... 107 Energy Restricted and Fad Diets ...... 107 Fad Diets ...... 108 Fuelling for Action on Food Rations...... 109 Performance Enhancing Supplements...... 111 A Closer Look at Some Popular Sport Supplements ...... 114 Energy Drinks ...... 116 References ...... 119 - 132 Recommended Books and Resources ...... 121 Energy Expenditures for Military Activities ...... 123 Combat Operations ...... 127 Fats and Oils Summary Chart...... 128 Risk Factors for Common Illnesses ...... 129 Bibliography ...... 131 Additional Resources ...... 133 - 171 Functions and Food Sources of Some Common Vitamins (Dietitians of Canada) ...... 135 Functions and Food Sources of Some Common MInerals (Dietitians of Canada) ...... 139 Vitamins and Minerals for Athletes (Dietitians of Canada) ...... 143 Eating Well for Vegetarian Athletes (Dietitians of Canada) ...... 147 Using the Nutrition Facts Table: % Daily Value (Health Canada) ...... 151 Sport Supplements - Get the Facts (Dietitians of Canada) ...... 153 Fuelling for Fitness – Common Myths Busted! (Dietitians of Canada) ...... 157 Energize with Carbohydrate! (Coaching Association of Canada) ...... 159 Nutrition for Cold Weather Sports (Coaching Association of Canada) ...... 161 Exercising in the Heat (Coaching Association of Canada) ...... 162 Gaining Weight for Athletes (Coaching Association of Canada) ...... 163 Losing Weight for Athletes (Coaching Association of Canada) ...... 165 Nutrition for Travel (Coaching Association of Canada) ...... 167 Checklist for the Travelling Athlete and Coach (Coaching Association of Canada) ...... 168 Dining Hall Eating for Top Performance (Coaching Association of Canada) ...... 169 Top Fuel Tips in Brief ...... 171
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Workshop 1 TOP FUEL FOR TOP PERFORMANCE Participant Workbook
TOP FUEL 101
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TOP FUEL 101
The first workshop will allow you to: Examine your typical eating pattern. Judge serving sizes and the number of servings on your plate. Be aware of the major classes of nutrients your body needs. Become familiar with foods that supply major nutrients. Use your hunger and body weight to estimate your food and energy balance. Think about how much energy you use daily and how much food you need. Develop a strategy for planning meals and snacks to meet your energy needs.
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Look at Your Intake – How much are you eating from each food group?
1. In the column on the left, write what you had to eat and drink in the last 24 hours, how much, when and where. (or keep a food record for 1-3 days, see page 33-36) 2. Use the serving size chart (page 10-11) to decide how many servings of food you ate. 3. Hunger Scale: Use a scale of 0-5 where ‘0’ means you do not feel hungry and ‘5’ means that you are so hungry you will eat whatever you can find. 4. At the end of the day, add up your food group servings. Record Amount and Comments / Type of Food Hunger Scale E.g., 60 g (1 c) ShreddiesTM 2 eating home / 3 With 250 mL (1 c) milk 1% 1 1 small banana 1 10 mL (2 t) sugar 1
Total servings/group
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Serving Sizes – ‘Regular size’ (rather than ‘Super-Size’)
Check the serving size and the reference for the serving size. Then, think about how many servings you would have consumed if you asked for that food or beverage in the mess hall or if you made a meal or snack for yourself. Terms: mL - millilitre, g - gram, cm - centimetre, c - cup, T - tablespoon, t – teaspoon Food Serving Size Reference Size If you ordered… How many Group/ Canada’s Food Guide Think of typical food and servings? Category serving sizes 125 mL (½ c) vegetables or 250 mL (1 c) vegetables e.g., 2 Tennis ball Vegetables fruit (fresh, frozen or Vegetable with a meal 1-2
& Fruit canned) A canned fruit cup 1 1 medium vegetable or 2 carrots 2 Tennis ball fruit A large apple 1.5 250 mL (1 c) leafy salad A Caesar salad meal 3-4 ½ a softball vegetables A side salad 1-2 125 mL (½ c) juice 375 mL (1½ c) juice bottle 3 60 mL (4 T, ¼ c) dried fruit golf ball 2 dried apricots ½ - 1 1 slice of bread A club sandwich e.g., 3 Grain 175 mL (¾ c) hot cereal 350 mL (1½ c) oatmeal 2 Products 30 g cold cereal 60 g Branflakes (160 mL/⅔ c) 2
½ hamburger bun Hockey puck A 12” sub 6 ½ pita bread (16.5 cm) Bread plate A wrap 2 ½ bagel (10 cm) Hockey puck 1 bagel 3 125 mL (½ c) cooked pasta 2 c spaghetti with meat balls 4 Tennis ball or rice 1-2 c rice with stir fry 2-4 250 mL (1 c) milk or Milk & 500 mL (2 c) carton e.g., 2 Alternatives fortified soy beverage 175 g (¾ c) yogurt 100 g yogurt container ½ 1”x1”x3” or 2 3 slices cheese and crackers 1-2 50 g (1½ oz) cheese processed slices A slice of pizza 1-2 75 g (2½ oz) cooked fish, A 8-12 oz steak dinner e.g., 3-5 1 deck of cards Meat & poultry, lean meat ½ chicken breast 1 Alternatives 125 mL (½ c) canned fish Tuna sandwich 1 2 eggs 3 egg omelette 1.5 1 can minestrone soup 175 mL (¾ c) cooked 1 (384mL/10oz/) legumes Dish of chili 2 150 g (175 mL, ¾ c) tofu Hot and sour soup ½ 30 mL (2 T) peanut butter 1 ping pong ball Peanut butter on toast 1 60 mL (4 T, ¼ c) nuts or Package of nuts (50g/1.75oz) 2 1 golf ball seeds Bowl of nuts (375mL/10 oz) 6
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Food Serving Size Reference Size If you ordered… How many Group/ Canada’s Food Guide Think of typical food and servings? Category serving sizes *Oils (canola, olive, 5 mL (1 t) Oil in stir fry 1-3 Fats & Oils soybean) *Non-hydrogenated 5 mL (1 t) Spread on 2 slices of toast 2 margarine, butter *Salad dressing 30 mL (2 T) Salad dressing 1-2 Cream cheese 15 mL (1 T) Cream cheese on bagel 2 or more Cream 15 mL (1 T) Cream in coffee double = 2
* Unsaturated fats Include a small amount 30-45 mL (2-3 T) of unsaturated (healthy) fat each day.
Chips 20 g (20 chips) A small bag of chips (45 g) 2 Other Foods Cookies (2 small) 30 g ½ a package of 350 g 6 Soft drinks , fruit drink or 250 mL (1 c) 600 mL bottle of pop 2.5 punch Sports drinks 250 mL (1 c) 600 mL bottle of sport drink 2.5 Sugar 5-15 mL (1-3 t) Sugar in coffee or tea 1-2 Jam or honey 5-15 mL (1-3 t) Jam on toast 1 Syrup 15 mL (3 t) Syrup on pancakes 2 or more 1 standard drink (341 mL /12oz beer or Alcohol A night out 2 or more 142 mL /5oz wine or 43 mL /1.5oz spirits)
Limit foods and beverages high in calories, fat, sugar and salt.
Water Water 250 mL (1 c) Daily intake 6 or more
Drink water regularly. Quench your thirst with water instead of with sugary drinks.
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Finding the Nutrients
The human body needs many nutrients. These nutrients have been grouped into six basic ‘nutrient classes’: Water Carbohydrate Protein Fat Vitamins Minerals.
These nutrients are found in food you eat and fluid you drink.
Water is available in its natural form as well as in a number of beverages and foods.
Carbohydrate and fat provide energy for growth, repair and for immune system. Protein supplies amino acids to build muscle, hormones, enzymes and other chemicals. Carbohydrates are the most important source of energy. When there are too few carbohydrates, your body can use protein to provide energy.
It is more efficient to eat enough carbohydrate foods so that protein is used for protein jobs. It also cheaper – protein foods are more expensive to buy!
Food Energy – Kilocalories
Food energy is measured in kilocalories (kcal) – most often called calories. Carbohydrate and protein each supply 4 kilocalories/gram. Fat is a concentrated energy source, supplying 9 kilocalories/gram. Alcohol is not a nutrient and supplies 7 kilocalories/gram.
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From Nutrients to Food
We don’t look at our plates and say, “What a tasty combination of carbohydrate, protein, fat, vitamins and minerals!” We look at the food. Canada’s Food Guide is a convenient tool for checking that we are eating a variety of food and beverages that will supply our nutrient needs. Selecting foods from the different food groups is a helpful guide for planning meals. Foods have been divided into four food groups. Check which food groups supply carbohydrate and fibre, protein, fat, vitamins (thiamin, riboflavin, niacin, folate, vitamin B12, C, A and D) and minerals (calcium, iron, zinc and magnesium). Table 1.1: Nutrient Content in Food Groups Vegetables & Grain Products Milk & Meat & Fat & Oils Canada’s Fruit Alternatives Alternatives Food Guide Protein Protein Protein Protein Fat Fat Fat1 Fat Carbohydrate Carbohydrate Carbohydrate * Carbohydrate Fibre Fibre * Fibre Thiamin Thiamin Thiamin Thiamin Riboflavin Riboflavin Riboflavin Riboflavin Niacin Niacin Niacin Folate Folate Folate Folate Vitamin B12 Vitamin B12 Vitamin B12 Vitamin C Vitamin C Vitamin A Vitamin A Vitamin A Vitamin D2 Vitamin D* Calcium Calcium Iron Iron Iron Iron Zinc Zinc Zinc Zinc Magnesium Magnesium Magnesium Magnesium Magnesium 1 Contains essential fatty acids, omega 3 and 6 fats. 2 Vitamin D is added to fluid milk but not to other milk products. *Legumes such as beans, lentils, split peas and chick peas are sources of carbohydrate and fibre.
The Other Foods category includes foods and beverages that are not part of any food group because they do not have a lot of vitamins and minerals. Condiments and beverages are in this category. So are foods that are high in fat and sugar.
By selecting a variety of foods from the four food groups, you can provide your body with all the needed nutrients.
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Food Quality as well as Quantity
A variety of foods from each food group increases your chance of consuming all the nutrients you need.
Dark green and orange vegetables and orange fruit give you more vitamins and antioxidants (healthy plant chemicals) that have been linked with good health. By selecting more whole grains, you will obtain more fibre than from highly refined products. Lower fat milk products and leaner meats supply less fat to your food intake. Dried peas, beans and lentils provide fibre along with carbohydrate and protein. Fish, nuts and seeds contain good quality oils.
Food is more than nutrients. Food provides taste, enjoyment and a feeling of fullness (absence of hunger/feeling of fullness or satisfaction). Food is the central focus of many social occasions. Enjoy it!
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Water – The Forgotten Nutrient
Water is available in its natural form (tap water, bottled water). Water is also part of beverages like milk, juice, soup, and foods we eat, especially vegetables and fruit. Beverages (fruit drinks, soft drinks, coffee and tea) also provide water. Remember, with the exception of alcohol, all the fluids you consume count towards your water/fluid intake.
Why is water important?
You can live a number of weeks without food but only a few days without water. The human body is about 55-65 % water and so water is very important for your body to work well. Most chemical reactions in your body occur in water. Water is used as the body’s cooling system. Water lubricates your joints and cushions organs, especially your brain. Your blood plasma is mainly water.
Make a plan to ensure adequate intake It is important to consume adequate fluid from water, milk and juices, and from foods like vegetables and fruit. Drink water regularly! It’s a calorie-free way to quench your thirst. A great way to stay hydrated is to have a personal water IMPORTANT TO KNOW! bottle for a drink at any time. Water loss of 2% of your body A sedentary person uses about 2 litres (8 cups) of fluid each weight means you are dehydrated. day. This can lower your performance by 15 to 20%. Water lost during work or exercise through sweat and breathing, must be replaced. By the time you are thirsty, your Thirst is a sign to help you re-hydrate but it is dulled by performance has already physical activity. You begin to feel thirsty when you are about decreased. 2% dehydrated (you have lost 2% of your weight in fluid).
Think before you drink!
During physical work, fluid replacement is a top priority. Sport drinks are designed so fluid and a little carbohydrate enter your bloodstream quickly. These products are mainly water and sugar. Can you afford a few empty calories? Check out your daily food choices – if you are getting lots of vitamins and minerals by eating wholesome, nutritious foods like whole grains, vegetables, fruit, milk products and meat or legumes AND if you are using all the calories you are consuming, a sport drink is not a concern. If you have difficulty keeping your body weight under control, water may be your best fluid replacement choice.
Diluted fruit juice may be a good option for your longer workouts. In addition to carbohydrate it contains potassium and other vitamins. In extreme conditions (heat, humidity, heavy work), add a pinch of salt.
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Carbohydrate
Sources of carbohydrate GOOD TO KNOW! Carbohydrate is in food in two forms: sugar and starch. Sugar is known as simple carbohydrate; starch is also called complex carbohydrate. Some sources of You should obtain 45- carbohydrate include: 65% of your daily calories from Sugar (simple carbohydrate): Fruit, fruit juices, milk, table sugar, syrup/honey, carbohydrates. jam/jelly, candy. There are 4 kcal per Starch (complex carbohydrate): Cereal, bread, bagels, potatoes, vegetables (e.g. gram of carrots, corn, turnips), pasta, rice, legumes. carbohydrate. Whole grains, fruit, vegetables and legumes are sources of fibre. Fibre is an indigestible part of carbohydrate foods which provides bulk and is important for good health. See Workshop 2 for more information on fibre and whole grains.
Best Picks: To help you stay focused, select less processed, carbohydrate-rich foods. For example, fruit instead of juice, brown rice instead of white.
How carbohydrates work Carbohydrates are broken down into glucose by your digestive tract and your liver. Glucose is your body’s preferred fuel when you are performing hard physical work or exercising intensely. As well, your brain, nervous system and red blood cells depend completely on glucose for their fuel.
Carbohydrate and exercise Carbohydrates are If you are active, the carbohydrate that you eat provides energy during physical the most important activity or is stored as glycogen. sources of food energy for brain Excess carbohydrate that is not used for energy or storage of glycogen is converted function! and stored as fat.
How much do I need?
Between 45-65% of the kilocalories (energy) in your diet should come from carbohydrates. Eating a well balanced diet will provide the amount and correct balance of carbohydrates you need to stay fit and healthy. Stay tuned for more information on carbohydrates and eating for endurance in Workshop 3.
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Protein
Sources of protein GOOD TO KNOW! It is easy to eat enough protein. Foods from all the food groups contain some protein. The amount varies. You should obtain 10- 35% of your daily Meat (red meat, poultry, and fish), alternatives (eggs, soy products, beans, lentils, calories from protein. nuts and seeds) and milk and alternatives, are protein-rich foods. Grain products There are 4 kcal per have a little protein in each serving (such as a slice of bread). Vegetables and fruit gram of protein. also have a small amount of protein.
How protein works Protein is part of all body tissues (e.g. muscle, skin, hair); it is needed for growth and repair of body tissues and is a necessary component of hormones, enzymes, the immune system and fluid balance.
Amino acids are the building blocks for protein that are released when protein foods are digested. Your body uses amino acids to DID YOU KNOW? build new tissue and repair damaged tissue. Thus, protein One ounce (about 28 g) of meat provides provides the structure for your body. 7,000 mg amino acids and a typical amino acid supplement provides between 500 When adequate energy is available, the amino acids are used to and 1,000 mg? do what they do best – build and repair. However, to your cells, energy to stay alive is more important than growing bigger. If you have not eaten enough carbohydrates, your liver will break down amino acids to make glucose for fuel.
The human body cannot use more than 2.0 g protein/kg body weight per day to make tissue. Your body is unable to store protein. Any extra protein is used as energy or stored as fat.
Picture yourself trying to survive in the wilderness. You gather wood to use as firewood and to build a shelter. During a storm, you cannot replace your supply of firewood. You would take sticks from the structure of your shelter to fuel your fire (energy source). Similarly, your body breaks down non-essential protein to ensure there is energy for the cells.
Protein and exercise Very active soldiers and athletes need slightly more protein than other people to repair the small amounts of muscle damage that occur with heavy physical activity and to help with muscle recovery. To increase muscle size and power you need to increase your resistance training and add a little extra energy, not extra protein. Consuming too much protein may increase your body’s water requirement and may contribute to dehydration.
How much do I need? While protein is important to healthy active bodies, you need much less protein than carbohydrate, only 10- 35% of your daily energy intake. If you are very active, using a great deal of energy each day, the large amount of food you eat will provide both the amount of energy and all the nutrients, like protein, that you need. Workshop 3 provides an outline you can use to estimate your daily protein needs and intake.
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Fat
Sources of fat
Most of the fat in our diet is added to food at the table (like oil in salad dressing, GOOD TO KNOW! and margarine on bread or vegetables), during cooking or preparation (such as You should obtain 20- French fries or sandwiches), or during processing (like potato chips, crackers, and 35% of your daily cookies). A small amount of the fat you eat is a natural part of your food (like meat, calories from fat. cheese, nuts, or peanut butter). There are 9 kcal/g How fat works fat.
Fat in food adds flavour and texture. Fat is a necessary part of your diet because it supplies essential fatty acids and is needed to absorb fat-soluble vitamins (A, D, E and K). Because fat is absorbed slowly, it reduces hunger.
In your body, fat stores a large amount of energy in a small space (9 kilocalories/gram). Fat is much more compact than glycogen. Even a lean person stores enough energy as fat to fuel several marathons (42 km) if no other factors were involved. An average marathon requires about 2,800 kcal of energy for a 70 kg man and ultra-marathon events use 5,000 to 10,000 kcal/day. On the other hand, an average male athlete can store only 1,850 to 2,000 kcal of energy as carbohydrate (glycogen) – not enough energy for one marathon!
Fat and exercise
Most of the time, you use a mixture of fat and carbohydrate as fuel for sitting at a desk or light exercise such walking or jogging. If you are running and can talk but not sing, you are doing exercise that uses fat and carbohydrate as fuel.
How much do I need?
Because fat is part of your food, it is difficult to see fat-rich foods as a section of our plate, as we do for carbohydrate and protein foods (¾ and ¼ of our plate).
Many people try to limit the fat content of their diet. Some dietary fat is necessary. Remember that fat adds flavour to food and digests slowly to reduce hunger. Taking too much fat out of your meals will leave you hungry and disappointed with your meals.
20-35% of total calories should come from fat. This amounts to 65-90 g per day (based on eating 2000–3000 kcal/day).
For more information about types of fats and choosing the right fats for good health see Workshop 2.
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Vitamins and Minerals – Must Come From Our Food
The human body cannot make vitamins or minerals– you must eat them in your food. If you are physically active and eating a variety of nutritious foods (whole grains, vegetables, fruit, etc.) to meet your energy needs, you are likely getting enough vitamins and minerals. If the variety or amount of your food is restricted, you may not be getting enough nutrients. Check with a registered dietitian to have your diet assessed.
Vitamin D Vitamin D is needed for calcium absorption and use. Fluid milk and some plant beverages (soy and rice) are fortified with vitamin D. The body makes Vitamin D when the sun is on your skin. Sunscreen and dark skin limit vitamin D production. In Canada, from October to May, the sun is not strong enough to make vitamin D so fortified foods (such as fluid milk or fortified plant beverages) or supplements are needed. The need for vitamin D increases after the age of 50: In addition to following Canada’s Food Guide, everyone over the age of 50 should take a daily vitamin D supplement of 10µg (400IU).
Calcium There is a greater risk of lower bone density and stress fractures when: Energy intake is low and training is heavy, resulting in lower hormone levels. Milk is replaced with soft drinks – diet or regular. Lactose and vitamin D in milk increase calcium absorption for storage in your bones. This makes milk the preferred source of calcium. If allergies prevent milk intake, some calcium can be obtained from: Fortified plant beverages (soy beverage, rice beverage or orange juice) Canned fish with bones (salmon or sardines) Almonds Dark green leafy vegetables (bok choy, kale or broccoli).
Iron Iron is needed to carry oxygen to the muscles and other cells. Soldiers, sailors, airmen and airwomen who are low in iron feel tired and have poor endurance. There is a greater risk of low iron levels if: You start a new training program that requires muscle growth, your iron levels may drop initially. After a few weeks, iron levels usually return to normal. mWo en are likely to eat less food than an average man which places them at greater risk of iron deficiency. Women have a greater loss of iron and some women limit their intake of good food sources such as meat. Military personnel at risk of iron deficiency should have regular blood tests and follow their physician’s directions when an iron supplement is prescribed. Iron from meat, poultry and fish is more easily absorbed than iron from plant sources such as dark green vegetables, legumes and fortified grain products. To increase the absorption of iron from plant foods, have a
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food or beverage rich in vitamin C (oranges, grapefruit, tomatoes, peppers, broccoli, strawberries, kiwi, etc.) or eat meat along with the plant food containing iron. Tea and coffee may interfere with iron absorption so avoid these beverages for about 2 hours before or after meals if your iron is low.
Pregnancy and folate Folate, also called folic acid or folacin given to women prior to becoming pregnant has been shown to reduce the incidence of birth defects related to the spine (neural tube defects). Women who could become pregnant need to ensure they are consuming 400 µg of folic acid daily. Your doctor will suggest the appropriate supplement.
Vegetarian eating Vitamin B12 is found in foods from animals. Vegans or pure vegetarians who eat no animal flesh or products (eggs or milk products) need a source of vitamin B12. This can be from tablets or fortified foods (soy or rice beverages fortified with vitamin B12, or yeast supplements grown under special conditions).
Vitamin and mineral supplements A varied diet, with foods from all four food groups, and adequate servings for your energy needs will likely provide all the vitamins and minerals you need. Remember, the more restrictive the eating pattern, the more nutrients that may be lacking. There are times, when a “one-a-day” vitamin/mineral supplement may be a good insurance policy. These include: Travel to a location where food safety is an issue or foods are not familiar and intake is limited. Inadequate amounts of foods available. Meals lack one or more food groups.
Foods are made from the same few staple foods. Select a vitamin/mineral supplement that supplies nutrients in the recommended daily amounts. Large doses can cause toxicity symptoms, especially supplements with fat soluble vitamins (vitamin A, D, E and K). Extra minerals and water soluble vitamins will not be absorbed and will be eliminated in your urine. Consult a physician or registered dietitian prior to taking any supplements.
Hungry for more information?
Refer to the Additional Resources section in this workbook to learn more about: Functions and Food Sources of some Common Vitamins Functions and Food Sources of some Common Minerals Vitamins and Minerals for Athletes Eating Well for Vegetarian Athletes See www.coach.ca and www.dietitians.ca for more information on vitamin D, vitamin C, calcium, iron and more information on vegetarian eating.
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How Much Food Do You Need?
It is difficult to judge the amount of food you need, especially if your physical activity level has increased or decreased recently.
Hunger
Hunger is a signal that your body needs food. Many people feel hunger as an empty feeling in the stomach area. Some people don’t pay attention to hunger until they feel very tired, light-headed (dizzy), become irritable, or start to get a headache. Irritability, dizziness, headache and fatigue can be symptoms of low blood glucose. Remember that your brain needs carbohydrate for fuel. Many people feel hungry about 4 hours after eating a well balanced meal.
Be aware that physical activity/work will dull your hunger. During physically demanding exercise you need to eat at regular intervals to be well fuelled for top performance.
A look at my hunger signals
Think of a typical day. When do you feel hungry? ______
How much time has passed from the last time you ate until you feel hungry? ______
What do you feel in your body that tells you it is time to eat? ______
Do you need a snack during the morning and/or afternoon to top up your energy? ______
Based on your hunger signals, do you need to eat and/or drink more often? ______
A look at my body weight
Has your body weight been staying about the same? Yes No
Is your body weight about the same but you are always tired? Yes No
Has your body weight been dropping without a special program? Yes No
Has your body weight been increasing without a special training program? Yes No
In general: If you are staying the same weight and you have lots of energy, you are likely balancing your food (energy) needs to your performance needs. If you are staying the same weight but you are always tired, you may need more food or different food choices. If your energy needs are greater than your food intake, your body may try to save energy, leaving you feeling tired and listless in spite of eight hours of sleep. If you are losing weight, you are using more energy than you are eating. If you are gaining weight, you are eating more food/energy than you are using.
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How Much Energy Do You Need?
Overall, there is a large variation in energy expenditure between people. Your energy output (energy you burn) is made up of three components.
Resting Energy Physical Activity Expenditure (55-70%) (15-30%) 1. Resting Energy Expenditure
2. Thermic Effect of Food
3. Physical Activity
Thermic Effect of Food (10%)
1. Resting Energy Expenditure (REE)
Resting energy expenditure is the energy needed to keep you breathing, your heart beating and your body doing all the basic things that keep you alive (like breathing, keeping your heart beating etc.). REE uses about 55-70% of your energy every day. It varies a lot, as much as 20% between individuals. A number of factors have an effect including: Your age. REE decreases about 3.5% per decade (10 years) after the age of 30 (that’s about 50-70 calories). How muscular you are. How tall/big you are. Whether you are male or female. How much you eat (overeating increases REE while food restriction lowers it).
2. Thermic effect of food You may notice that you feel warmer about an hour after a meal. Some energy is used to digest and absorb your food and some energy is lost in the form of heat. This is called the thermic effect of food and varies with the type and amount of food you eat. It is a small part (about 10%) of your daily energy output.
3. Physical activity The physical activity you do each day, at work or “play”, adds to your energy output or energy expenditure. Relatively sedentary desk jobs use few kilocalories. Physical labourers have a much higher energy output. The amount of recreational physical activity also varies greatly between individuals.
Hungry for more information? If you would like to compare energy expenditures for various military activities based on age, sex and body weight, see the Reference section on page 123.
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Estimating Your Energy Needs
Many physically active people underestimate the amount of food they need. On the other hand, people who reduce their physical activity continue to eat as if they were using large amounts of energy. An estimate of your energy requirement helps you estimate the amount of food you need. For example, do you use about 2,000 kcal or 4,000 kcal of energy daily?
Resting Energy Expenditure (REE) 1
REE is the biggest part of your daily energy output. A quick and easy estimate of your daily REE: Men: kg body weight x 24 = kcal / day Women: kg body weight x 22 = kcal / day
Physical activity1
Your daily activities are the most variable part of your energy output. The more physically active you are the more energy you use, and the more food you need to eat.
Physical activity can be divided into categories based on the amount of muscular work a person typically performs in a day. The estimates of energy expenditure increase with the activity level and intensity.
Sedentary: You sit down most of the day and drive or ride most often. You may be standing still as part of your work duties or house activities.
Light: You move around some of the time, you may sit for seven hours, stand for five, walk for two, and you spend 2 hours in light physical activity.
Moderate: You engage in some intentional exercise such as one hour of fast walking or running five times per week or your work or daily duties calls for some physical work.
Heavy: Your job requires much physical labour, includes hauling heavy loads uphill, heavy sustained manual digging and prolonged vigorous exercise such as marching with a pack, soccer, running.
Body weight goals
Your calorie needs will also depend on your weight management goals.
If your goal is to lose weight your energy needs will be about 500 kcal per day less than daily output.
If your goal is to gain weight your energy needs will be about 500 kcal per day more than daily output.
Hungry for more information? For examples of where military activities fit within each level of intensity, see page 124 in the Reference section.
1Reference: F. Sizer and E. Whitney. Nutrition Concepts and Controversies.
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Estimate Your Energy Needs
Step 1: Estimate your REE
Men: My weight in kg: kg x 24 = kcal per day
Women: My weight in kg: kg x 22 = kcal per day
Note: To change pounds to kilograms, divide your weight in pounds by 2.2 since 1 kg=2.2 lbs For example: 150 lbs / 2.2 lb/kg = 68 kg
Step 2: Select the activity factor
To select the activity level for you, consult the list on the previous page and then choose a corresponding activity factor. Think in terms of the amount of muscular work performed – don’t confuse being busy with being active.
Activity Level Activity Factor Sedentary Light Moderate Heavy Men: 1.35 1.6 1.7 2.0 Women: 1.3 1.5 1.6 1.9
My activity factor is:
Step 3: Calculate your energy needs
Calculate your energy needs, by multiplying the REE calories by the activity factor.
x = kcal for weight maintenance
Step 4: Adjust your energy needs for your weight goal
I wish to maintain my weight: no further adjustment to your energy needs in is needed.
I wish to lose weight: - 500 kcal = kcal for weight loss
I wish to gain weight: + 500 kcal = kcal for weight gain
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Eat According to Your Energy Requirement
The following chart gives you an estimate of the number of servings you need to eat from each food group to meet your daily energy requirement.
Daily Energy Requirement
Food Group 1,500 kcal 2,000 kcal 2,500 kcal 3,000 kcal 3,500 kcal 4,000 kcal
Number of servings
Vegetables & 7-8 8-9 10 11 12 13 Fruit
Grain Products 5-6 7-8 9-10 11-12 13-14 15-16
Milk & 2 2 3 3 4 5 Alternatives
Meat & 2 3 3 3 4 4 Alternatives
Fats &Oils 1 T 2 T 2 T 3 T 3 T 4 T
Water 1.5 L (6 c) per day or more 2 L (8 c) per day or more
1 1 2 3 3 3
Other Foods Choose other foods in moderation after you If you find it difficult to eat a large enough have eaten enough from the four food volume of food to meet your energy needs, groups. try adding more healthy oils or a few concentrated carbohydrates (juices, dried fruit, sweetened cereals or drinks).
If you have specific food or energy needs, it is important that you talk to a registered dietitian.
Hungry for more information? For estimated energy expenditures for different military environments see page 125 in the Reference Section.
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How Does Your Eating Rate?
Check your food group balance.
Column A Column B B - A My Daily Serving Targets My Actual Intake If you have a positive value, Food Group From the chart on page 25, From “Look at Your Intake” you may be eating too much. how many servings do you on page 9, how many If you have a negative value need from each food group? servings did you consume? you are not eating enough.
Are you short on some food groups? Yes which one(s) ______ No Are you eating too much from some? Yes which one(s) ______ No Are you choosing Other Foods often? Yes which one(s) ______ No
How many meals do you eat? ______How many snacks do you eat? ______Which is your biggest meal? ______Which is your smallest meal? ______Do you ever feel hungry? ______When do you feel hungry? ______How many hours are between your meals and snacks? ______
My Plan for Improvement:
1. ______2. ______3. ______
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Meal Planning for Top Energy
Follow these steps to meal planning: Fuel up with quality foods at breakfast. Breakfast is still the most important meal. Stay energized throughout the day by eating smaller and frequent meals. That means spacing your meals and snacks 3 to 4 hours apart. Include foods from at least 3 food groups at breakfast and all 4 food groups for your lunch and dinner. Basic Plan for Breakfast, Lunch or Dinner Choose carbohydrate and a little protein for snacks. For example, a snack could be 8 crackers, an apple and 50 g cheese. 2-4 Vegetables and Fruit 2-4 Grain Products Carbohydrate is found in grain products, legumes o ½-1 Milk and Alternatives (beans, peas and lentils), vegetables and fruit, and ½-1 Meat and Alternatives milk and alternatives. Oil or Fat o Protein sources include meat and alternatives, milk Fluid and alternatives and grain products. Choose water and other fluids throughout the day. Use high fat and sugary foods in moderation.
¼ Plate = Grain Products ¼ Plate = Meat or Alternative (Carbohydrate) (Protein)
Milk or Alternative Fruit
½ Plate = Vegetables
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Eat Smart! Below are examples of two daily menus. See page 25 for an estimate of the number of food group servings for each sample menu. How do these menus measure up?
Smaller Appetite (about 2000 kcal) Larger Appetite (about 3500 kcal)
Breakfast Breakfast
Cereal, berries, egg, milk, banana Cereal, berries, toast, eggs, milk, banana
Lunch Lunch
Sandwich, salad, yogurt, fruit
2 Sandwiches, salad, yogurt, fruit, juice
Snack(s) Snack(s)
Fruit, crackers Fruit, nuts, medium muffin, milk or chocolate milk
Dinner Dinner
½ plate vegetables, ¼ plate rice, ¼ plate fish Soup, ½ plate vegetables, ¼ plate rice, ¼ plate fish, fruit salad pita, fruit salad, milk
Drink water throughout the day! Include 30 to 45 mL (2 to 3 Tbsp) of oil, salad dressing, margarine or mayonnaise.
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Rate Your Plate
Think about the typical meals you eat and answer the following questions:
Questions: Yes No Not sure
1. At breakfast, do you usually have at least 3 food groups? 2. At lunch and dinner, do you usually have about: a) ½ of your plate covered with vegetables, b) ¼ of your plate covered with a grain product like rice or pasta, c) ¼ of your plate covered with meat or a meat alternative? 3. Do you also have milk or a milk alternative? 4. Do you have fruit to complete your meal? 5. Do you include snack foods that are food guide servings rather than “Other Foods”?
My Plan for Improvement:
1. ______2. ______3. ______
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Sample Meal Planner
Plan breakfast, lunch and dinner with healthy foods you like.
Divide the number of servings from the chart on page 25 into 3 meals and 2-3 snacks. For example, 12 servings = 3 servings/meal plus 1 serving/snack. Record the number of servings for your meals in the “Your daily needs” row. Use the serving sizes from pages 10-11 to decide how much of each food you need to meet your energy requirement. Add energy by selecting more foods (cereal plus bread) or by having more food servings, such as 2 servings instead of 1 serving (60 g of cereal instead of 30 g).
2-4 2-4 ½-1 ½-1 ½-2 1-2 1-3
Your Daily Needs
Breakfast
Snack
Lunch
Snack
Dinner
Snack ½ grapefruit 30-60 g mini 125-250 mL 15-30 mL (1- 5-15 mL (⅓- 250-375 mL 10 mL (2 t) + 125 mL wheats + (½-1c) 1% 2 T) peanut 1 T) hidden (1-1 ½ c) in jam (½ c) juice + 1-2 slice of milk = butter = in peanut milk& juice, Sample 60 mL (4 T) toast = ½ -1 serving ½ - 1 serving butter = 250 mL(1 c) raisins = 2-4 servings ½ 1 serving water 3 servings
Be aware of your hunger. The number of servings is a guideline. Eat when you are hungry and stop when satisfied. Remember that exercise dulls your sensation of hunger.
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Action Steps for Workshop 1
Check your meals:
Do you have water and/or another fluid? Yes No Do you eat foods from each food group? Yes No My Plan for Improvement: ______
Look at the amount of fluid/food:
How much water/fluid are you consuming daily? ______How many servings do you have from each food group? ______Is the amount of food on your plate similar to the serving sizes on your meal plan? Yes No My Plan for Improvement: ______
Monitor your hunger:
Are you hungry before meals and comfortably full when you finish eating? Yes No Do you take regular fluid and snack breaks? Yes No My Plan for Improvement: ______
Check the food on your plate:
Is ½ of your plate covered with vegetables, ¼ covered with grain products and ¼ covered with meat or an alternative, plus a milk or alternative and fruit on the side? Yes No My Plan for Improvement: ______
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Optional Activity: Tracking Your Food Intake and Your Physical Activity
Food Records
Usually a food record is more accurate than a 24 hour recall. However, people tend to change their eating habits a little when they are asked to write down everything they eat. It is as if they say, “I don’t want to write down a chocolate bar, so I won’t eat one.” The next three pages are included to allow you to record your food intake. Try to record three days in a row. One day should be a weekend day so you can notice whether your eating pattern changes between weekdays and weekend days.
Record: The time you eat. The foods you choose. The amount of food you consume. How hungry you are before you eat. How full you are about 20 minutes after you began eating.
Hunger Scale
To record your hunger, use a scale of 0-5 where ‘0’ means you do not feel hungry and ‘5’ means that you are so hungry you will eat whatever you can find. Most of the time, your hunger will be between these two extremes. About 20 minutes after your meal or snack, note whether you are still hungry or if you feel too full. This will help you learn how much food you need at various times during the day.
Physical Activity Record
Keep a record of your physical activity. Write down: What time of day you exercise. The type of physical activity you do. The length of time you are physically active (duration of activity). Intensity:
o Light: you can sing o Moderate: you can talk but not sing o Vigorous: you can’t talk Your energy level during physical activity and any comments about the activity session.
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Food Record: Day 1 (Date) ______
For serving sizes see page 10-11. Record Amount and Comments / Type of Food Hunger Scale
Total servings/group Physical Activity Record:
Time of day Type of Activity Duration of activity Intensity/Comments
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Food Record: Day 2 (Date) ______
For serving sizes see page 10-11. Record Amount and Comments / Type of Food Hunger Scale
Total servings/group Physical Activity Record:
Time of day Type of Activity Duration of activity Intensity/Comments
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Food Record: Day 3 (Date) ______
For serving sizes see page 10-11. Record Amount and Comments / Type of Food Hunger Scale
Total servings/group Physical Activity Record:
Time of day Type of Activity Duration of activity Intensity/Comments
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Food Record: ______
For serving sizes see page 10-11. Record Amount and Comments / Type of Food Hunger Scale
Total servings/group Physical Activity Record:
Time of day Type of Activity Duration of activity Intensity/Comments
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Workshop 2
TOP FUEL FOR TOP PERFORMANCE Participant Workbook
FINE TUNING EATING
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Fine Tuning Eating
Welcome back!
Yes At times No Check your progress, since last session:
Do you drink at least 2 litres (8 cups) of fluid daily? Do you eat breakfast? Are your portions at breakfast, lunch and dinner evenly distributed throughout the day? Do you eat something every 3 to 4 hours? Do you include at least 3 food groups at breakfast? Do you include at least 4 food groups at lunch and dinner? How do you divide your plate at lunch and dinner? • Is ½ your plate vegetables, ¼ plate grains, ¼ plate protein (meat and alternative)? • Do you include a milk product and fruit as part of your balanced meal? Do you eat snacks to manage your hunger? Are most of your snacks from the food groups? Are most of your snacks from the Other Foods category?
Plan for fine tuning your eating and ‘eating on the run’:
Do you read food labels on packages to make healthier choices? Do you wonder if there are foods you can select or limit to benefit your health? Do you pay attention to the type of fat you are eating? Do you pay attention to the amount of fibre you are eating? Do you pay attention to the amount of sodium you are eating? Are your meals ‘grab, eat and run’ rather than planned and balanced?
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This workshop will allow you to:
Become familiar with food labels so you can make healthier food choices. Find out more about types of fat, sodium, carbohydrate, fibre, protein, antioxidants and how these affect your body and health. Learn how much of each nutrient you need and what foods provide them. Learn to use the recommendations to lower the risk of common diseases. Make healthier choices in CAF Food Services dining facilities. Make a plan for eating a healthy diet during special situations such as travel or shift work.
Learn about setting realistic goals for making a behaviour change.
Think about situations where you want to fine tune or change your behaviour pattern(s). Plan quick meals that provide nutrients to support your goals. Check out basic recommendations regarding physical activity for health.
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Do Your Habits Promote Top Performance?
Take a moment to look at your eating and activity patterns, body weight and lifestyle. Circle the statement that is most like you: Eating Habits a. I eat a lot of fast food, prepared food (frozen dinners) and/or take-out food. b. I don’t plan meals – I skip meals or eat whatever is available. c. I eat regular meals, but fewer than 7 servings of vegetables and fruit daily. d. I plan meals and snacks carefully so I eat whole foods and at least 7 servings of vegetables and fruit daily. Physical Activity a. I have a desk job and I have no time to exercise. b. I exercise when I think of it, but not regularly. c. I walk my dog every night but I don’t go to the gym. d. At least 4 times every week, I do strenuous aerobic exercise for 30-60 minutes. Body Weight a. I am very (more than 12 kg/26 pounds) overweight or underweight. b. I am fairly (5-12 kg/11-26 pounds) overweight or underweight. c. I am a little (less than 5 kg/11 pounds) overweight or underweight. d. I am at my normal weight. Smoking a. I am a smoker. b. I quit smoking recently – within the last year. c. I quit smoking more than a year ago. d. I have never smoked. Stress a. When I feel stress, I have a drink or I smoke to help me relax. b. When I feel stress, I eat, usually chocolate, ice cream or another ‘reward’ type food. c. When I am stressed, I power through it. d. When I start to feel stress, I do a workout at the gym or go for a walk. Alcohol a. I have more than 10 (for women) or 15 (for men) standard drinks* per week. b. I have more than 2 (for women) or 3 (for men) standard drinks* on one occasion. c. I have no more than 10 (for women) or 15 (for men) standard drinks* per week. d. I do not drink alcohol or I drink it small amounts only occasionally. * Standard drink = 1.5 oz spirits, 5 oz wine, 12 oz beer Calculate your score: Answered a. _____ times x 5 = ______Answered b. _____ times x 4 = ______Answered c. _____ times x 2 = ______My Total Score Answered d. _____ times x 1 = ______
How Do You Score? 6-10 points Your lifestyle is healthy. Keep up the good work. 11-16 points There are things you could improve. 17-22 points Think about making some changes for long term top performance. 23-30 points Check with the Strengthening the Forces Health Promotion Office to find courses and tips to help you make changes.
Adapted from Coreg Carvedilol www.coreg.com/recentmi/lifestyle_assessment.pdf.
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Hunt for Nutrient Information – Reading Labels
With the nutrition information on food labels you will be able to: Compare products Determine the nutritional value of foods Better manage your diet There are three parts to a Canadian food label – the List of Ingredients, the Nutrition Facts table and the Nutrition Claims. 1. The List of Ingredients
Ingredients are listed from most to least by weight. The first few ingredients give you a feel for what the product is mostly made up of, such as whole wheat flour, oatmeal, corn, fat, sugar, water, etc. 2. The Nutrition Facts
Information in the Nutrition Facts table is based on a specific amount of food. a) a) Serving size is: The specific amount of food listed under the "Nutrition Facts" title. The amount of food on which all nutrient information is based. Listed in common measures you use at home. b) Remember: Compare the serving size to the amount you eat.
b) Core nutrients and % Daily Value (% DV): The core nutrients must be listed (fat, saturated and trans fat, cholesterol, sodium, carbohydrate, fibre, sugars, protein, vitamin A, vitamin C, calcium and iron). The actual number of grams or milligrams for the specified amount of food is listed for many of the core nutrients. % Daily Value Targets: The vitamins and minerals are only given as a % Daily Value. Based on a diet of 2000 Kcal/day: Additional nutrients may be listed if they are related to a Fat 65g nutrition claim being made about the product. Sat & Trans Fat 20 g Nutrients may be in a product even if they are not listed on Sodium 2400 mg the Nutrition Facts table. Carbohydrate 300 g Use % Daily Value (DV) to see if a food has a little or a lot of Fibre 25 g a nutrient. Hungry for more information? For more information, refer to the fact sheet Using the Nutrition Facts Table: % Daily Value in the Additional Resources section in this workbook.
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Calories
Calories on the food label tell you how much energy you get from one serving of a packaged food. If you eat more than the amount of food specified in theserving size of Nutrition Facts table, you will also be consuming more calories than what is listed. Portion sizes influence the number of calories consumed. For example, if the Nutrition Facts table has information based on ½ cup cereal and you eat 1 cup, you will need to double the calories and the amount of nutrients listed in order to calculate what your intake would actually be. Your caloric needs vary, depending on your age, body size, gender, activity level and whether you are pregnant or breastfeeding.
Fat Facts
The amount of fat listed in the Nutrition Facts table includes total fat, saturated fat and trans fat present in the food. 3 grams of fat or less per serving means this is a low fat choice. There are different types of fat. The terms saturated fat, monounsaturated fat, polyunsaturated fat, and trans fat refer to the chemical structure of fat.
Saturated and trans fats Most Canadians should reduce their intake of saturated and trans fats because they increase the risk for heart disease. Saturated fat and trans fat have one combined % Daily Value in the Nutrition Facts table because both types of fat have negative effects on blood cholesterol levels. Saturated fat and trans fat have been shown to raise blood LDL- cholesterol levels (a bad fat in the blood). Elevated LDL-cholesterol Daily Fat Intake Targets: is a risk factor for heart disease . 45-75 g fat / day for women Unlike saturated fat, trans fat also reduces blood HDL-cholesterol (a 60-105 g fat / day for men good fat in the blood). Reduced HDL-cholesterol is a risk factor for heart disease. Saturated fats are found in food from animals (fat in meat, butter, cream, cheese), from tropical oils (palm and coconut) and hydrogenated oils (shortenings, hydrogenated or hard margarines). They are solid at room temperature. Trans fats are formed when oils are hydrogenated and are found in hard margarine, shortening and processed foods (fries, cookies, crackers, pastries and other products that contain hydrogenated oils). On the food label, a total of 2 grams or less of saturated and trans fat per serving means the product is low in unhealthy fats.
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Unsaturated fats Unsaturated fats can be divided into monounsaturated and polyunsaturated oils and both are linked with good heart health (decreased LDL or ‘bad’ cholesterol). These are liquid at room temperature. Listing of these fats on the Nutrition Facts table is optional. Monounsaturated oils are plentiful in olive and canola oil. Polyunsaturated oils are in sunflower, cottonseed, soybean, corn oil, oils in nuts and seeds and non-hydrogenated margarines.
Omega-3 and omega-6 fats
Omega-3 and 6 are both polyunsaturated fats. These fats are essential nutrients – humans cannot make them and must get them from food. Omega-3 and omega-6 fats have different roles in the body and are needed in different amounts.
Omega-3 have been found to have many health benefits related to heart health, vision, brain function as well as others. There are three main types of omega-3 fats: EPA (eicosapentaenoic acid) and DHA (decosahexaenoic acid) found in coloured flesh, fatty fish such as salmon, trout, mackerel, sardines, herrings and tuna. ALA (alpha-linolenic acid) found in ground flax seeds, canola and
soy oils, walnuts and soybeans. Research on EPA and DHA sources seem stronger in favour of heart protection. However, plant sources of omega-3s (ALA) have some beneficial effect as well.
Omega-6 are very common and found in most vegetable oils and in foods containing oils.
Fatty acid capsules
Fatty acid capsules are sometimes marketed to consumers as a supply of essential fatty acids. Omega-6 fats are common in the Canadian diet and most people get plenty in their everyday diet. It is not recommended as a supplement. Omega-3 fats are less common in the Canadian diet and research shows that the best way to get the omega-3s is by eating fish, not by taking supplements. Certain people, especially those with heart disease, can benefit from taking fish oil (omega-3) supplements. Consult a doctor or a registered dietitian before taking any supplements. Omega-9 fats are often promoted for sale with the essential fatty acids. Omega-9 fat (oleic acid) is not an essential fat and is abundant in vegetable oils and food. It is not needed as a supplement.
Hungry for more information? For more examples of food sources and their effect on your blood lipids see the Fats and Oils Summary Chart in the References section on page 128 and Risk Factors for Common Illnesses in the References section on page 129-130.
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The fats and oils you eat are a combination of types of fat, as illustrated below.
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Cholesterol
The % Daily Value for cholesterol is optional, so it may or may not be in the Nutrition Facts table. Whether or not the % Daily Value is displayed, the amount of cholesterol will be listed in milligrams. Your body makes most of its own cholesterol, but also gets some cholesterol from foods that you eat. Some cholesterol is needed to build the cells and hormones in your body. Too much cholesterol in your blood can result in plaque build up and lead to heart attacks or strokes. The amount of cholesterol you eat has very little effect on your blood cholesterol levels. Reducing intake of saturated and trans fats and increasing intake of fibre are the most important steps to lowering blood cholesterol. Heart Healthy Eating Tips Tips for eating healthy fats . Limit saturated and trans fats . Include healthy fats and oils Read the Nutrition Facts table and choose foods low in saturated fats and avoid trans fats. . Increase vegetables, fruit, Choose vegetable oils such as canola, olive, corn, safflower, fibre, and whole grains soybean, sunflower and peanut more often. . Reduce sodium (salt) and Limit your use of hard margarine, shortening, lard and butter. sugar Limit your consumption of products containing high amounts of . Control portions to help you palm, coconut oil or hydrogenated vegetable oils. manage your weight Choose lower fat dairy products and leaner meats. Plan a meatless meal using legumes or tofu at least once a week. Eat fish instead of meat 2-3 times per week. Select only lean cuts of meat such as loin or round cuts and trim all visible fat and remove skin from poultry before eating. Limit use of high fat processed meats such as bologna, salami, sausages, peperoni and wieners. Instead, select sliced turkey, chicken, ham, roast beef, canned tuna or salmon. Avoid fried foods like French fries, onion rings, chicken nuggets, fried appetizers like chicken wings and spare ribs. Choose the Healthier Choice main entrée in CAF Food Services dining facilities. Eat less processed foods that contain hydrogenated oils such as store bought cookies, cakes, pastries, muffins, potato chips and fancy crackers. What about eggs?
Eggs are good sources of protein and vitamin B12 and are naturally low in saturated fats. Numerous studies have shown that eating an egg a day does not increase your risk of heart disease. Eating eggs can be a healthy part of a balanced diet. An egg a day is generally acceptable.
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If you have high cholesterol consult a dietitian who may individualize these recommendations based on your blood results and current eating pattern. Sodium
Too much sodium (salt) may increase blood pressure, the major contributor to heart disease and stroke. Most people get more salt than they need and therefore everybody even those with normal blood pressure, can benefit from reducing their salt intake. Most sodium comes from sodium chloride better known as table salt. Sea salt contains the same amount of sodium. Salt is a common ingredient in processed and prepared foods, such as canned soups and processed meats. The Heart and Stroke Foundation recommends that Canadians eat less than 2,300 mg of sodium (about 1 tsp / 5 mL of salt) a day. The amount of sodium considered adequate to promote good health in adults is 1,500 mg per day. On the food label, 200 mg sodium (8% DV) or less per serving is generally a low sodium choice.
Tips for lowering sodium Read the nutrition labels, compare similar items, and choose foods with less sodium. Reduce or limit salt in cooking and avoid adding salt at the table. Cook using fresh ingredients and add flavour with herbs, spices and lemon juice instead of salt. Reduce reliance on convenience, canned and fast foods. Carbohydrate Facts
There are different types of carbohydrates: Starch such as in pasta, bread and rice. Fibre such as whole grain products (like whole grain bread, high fibre cereals), legumes (dried peas, beans and lentils), vegetables and fruit. Sugars such as natural (fruit and milk) and added (sugar, honey, sucrose, corn syrup, molasses and maple sugar). In the Nutrition Facts table, the total amount of carbohydrate is listed for the specified amount of food. This total amount includes starch, fibre and sugars. Carbohydrate should come from a variety of sources such as whole grain products, vegetables and fruit, for a healthy balanced diet. Sugars (such as jams, syrups, and jellies) add taste and enjoyment to foods and also contribute to carbohydrate intake.
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Fibre When you eat plant foods, parts of the food cannot be digested. The part of the plant that remains is called fibre. Fibre adds bulk to your digestive tract, providing resistance for these muscles, keeping the digestive tract healthy and reducing constipation. On the food label, 4 grams of fibre or more per serving indicates a high fibre choice.
There are two types of fibre: Insoluble fibre comes from the bran on grain like wheat bran or brown rice. Daily Fibre Intake Targets: Soluble fibre is a softer, gel-like substance (like pectin in fruit that makes jelly or cold oatmeal that sticks together). In your digestive 25 g or more for women tract, soluble fibre: 38 g or more for men.
o combines with cholesterol and fat, helping to keep your blood cholesterol levels within normal limits,
o slows absorption to keep your blood glucose level normal. Most whole plant foods supply a combination of soluble and insoluble fibre. Main sources of fibre are:
o whole grains (rolled oats, barley, rye, brown rice and wheat); o legumes (beans, peas and lentils); o vegetables and fruit; o nuts & seeds. Whole grain vs. whole wheat
Whole wheat is not the same as whole grain. Although both are good choices, whole grains deliver better nutritional value since they contain the entire grain including endosperm, bran and germ. Whole wheat on Graphic by Bob’s Red Mill the other hand contains endosperm and bran, but not the germ.
Tips for increasing fibre and whole grains Increase dietary fibre slowly to allow your body to adjust, and drink plenty of fluid. Eat your recommended daily servings of vegetables and fruit. Add more vegetables to stews, pasta sauce, casseroles, and soups. Eat fruit instead of drinking juice. Choose whole grain breads and cereals. On the food label, look for the “Ingredient List”; “whole grains” should be listed as a first item. Start your day with a fibre-rich cereal containing 3-4 grams or more fibre per serving. Have legumes more often. Add them to soups, stews or salads and try some vegetarian recipes.
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Sugars There is no % Daily Value for sugars because “sugars” on the food label contain natural sugars (e.g. in fruit and milk) and sugars added to foods during processing. Limit sugar by cutting back on baked goods, desserts and sweetened cereals and beverages, and replacing refined sugars with complex carbohydrates in the form of fresh fruit, vegetables and whole grains – foods that fill you up and are nutritious too. General guidelines indicate that most women should consume no more than 6 teaspoons (100 calories) of Handy Tips … added sugar each day and most men should consume Easy as 2, 3, 4 and 5! no more than 9 teaspoons (150 calories). The challenge of limiting added sugar is learning to When buying cereals, snacks and grains choose: recognize the food sources, especially because food 2 g or less of saturated & trans fats manufacturers are not required to list the amount of added sugar on product labels. Commonly added 3 g or less of total fat sugars include corn syrup, high fructose corn syrup, 4 g or more of fibre dextrose, glucose, maltose, sucrose, malt syrup, and 5 g or less of sugar molasses. 200 mg or less of sodium Sugar-containing foods and beverages can provide the additional calories and carbohydrate needed if (all amounts are based on one serving) you engage in prolonged and intense physical activity. See Workshop 3 for more information.
Protein Facts
There is no % Daily Value on the food label for protein because protein intake is generally adequate for Canadians who consume a varied and balanced diet.
How much do you need? While protein is important to healthy active bodies, you need much less protein than carbohydrate. If you are very active, using a great deal of energy each day, the large amount of food you eat will provide both the amount of energy and all the nutrients, like protein, that you need. As an example: an average soldier weighing 80 kilograms needs 65-80 grams of protein in a day. This protein requirement is achieved by eating a minimum number of servings from all four food groups. For more information on protein and to find out your daily protein requirement, stay tuned for Workshop 3.
Hungry for more information? For more information on chronic disease prevention see Risk Factors for Common Illnesses in the References section on page 129-130.
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Hunt for Nutrient Information
1. Test your label reading skill
On the label, what is the serving size of this product? How many Calories are in 250 mL of this product? How much carbohydrate is in 250 mL of this product? How much fibre is in 250 mL of this product?
Answers: Serving size is 125 mL, calories in 250 mL = 2 x 80 or 160, carbohydrate is 2 x 18 or 36 g, fibre is 2 x 2 or 4 g.
2. Compare two products: Product A Product B
From the labels shown here find the information to complete the table below.
Product A Product B How many cookies in 30 g? How many calories in 30 g? How much fat? How much saturated + trans fat? How much carbohydrate? How much fibre? How much protein? Which would you buy? Why?
3. Compare your favourite brands for fat and fibre content. Which grain products have less than 3 g fat per 30 g serving? Is the fat saturated, trans or unsaturated fat? Which products have at least 2 g of fibre?
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Antioxidant Facts
Antioxidants are protector or compounds that combine with chemicals (oxidants) that can damage our body. Vitamin C, E and A (beta-carotene) are three of the many antioxidants found in food. Getting enough antioxidants from your diet has been shown to reduce the risk of heart disease and certain forms of cancer. In the Nutrition Facts table, vitamins are listed only as a % Daily Value.
Tips for increasing antioxidants Eat at least one dark green and one orange vegetable each day (e.g. broccoli, kale, spinach, carrots, yams and winter squash).
Eat at least one orange or red fruit each day (e.g. berries, oranges, mangos and papayas).
3. Nutrition Content Claims
There are two types of nutrition claims: “nutrient content claims” and “diet related health claims”. Nutrient Content Claims indicate if there is more or less of a nutrient in a product such as ‘source of fibre’ or ‘low fat’. The wording is strictly controlled and there are rules about whether a product can make a claim. For example, the claim ‘low fat’ can only be on a product with 3 g or less of fat per stated amount of food. Some common nutrient content claims and what they mean: Keyword What it means Free An amount so small, health experts consider it nutritionally insignificant. (e.g. “sodium free” means less than 5 mg sodium.) Low Always associated with a very small amount. (e.g. “low in saturated fat” means 2 g or less of saturated and trans fat combined.) Reduced At least 25% less of a nutrient compared with a similar product Source Always associated with a "significant" amount. (e.g. “source of fibre” means 2 g or more fibre.) Light Refers to a nutritional characteristic of a product, it is only allowed on foods that are either "reduced in fat" or "reduced in energy" (calories). Must provide an explanation on the label of what makes the food "light"; this is also true if "light" refers to sensory characteristics, such as "light in colour".
Diet Related Health Claims indicate a relationship between diet and disease, and must be supported by scientific evidence. For example: “A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer.” “A healthy diet low in saturated and trans fats may reduce the risk of heart disease.” “A healthy diet rich in potassium and low in sodium may reduce risk of high blood pressure.” “A healthy diet rich in calcium and vitamin D along with regular physical activity may reduce the risk of osteoporosis.” Go to http://www.hc-sc.gc.ca/fn-an/label-etiquet/nutrition/index-eng.php for more information on nutrition labelling.
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Eating on the Run
Some days are hectic and people do not make the best choices. The following eating pattern may be an example of a day of ‘grab and run’.
Energy Carbs Protein Fat Alcohol kcal Grams / % of Total Energy 70 8 45 0 Breakfast 715 39% 5% 56% 0 2 chocolate dip donuts 540 54 6 35 0 1 extra large double double: 500 mL (2 c) coffee 10 2 < 1 0 0 60 mL (¼ c) 18% cream 115 2 2 10 0 15 mL (3 t) sugar 50 12 0 0 0 60 5 14 0 Snack 385 62% 5% 35% 0 1 pkg Reese’s Peanut Butter Cups® 230 22 5 14.3 0 1 can coke (355 mL) 155 38 0 0 0 127 39 57 0 Lunch 1,160 43% 13% 44% 0 1 cheeseburger (patty, cheese and bun) 560 38 28 33 0 Small French fries 235 30 3 12 0 60 mL (¼ c) gravy 30 3 2 1 0 500 mL (2 c) side salad 45 10 4 < 1 0 30 mL (2 T) dressing 120 5 < 1 11 0 375 mL (1½ c) orange juice 180 41 3 1 0 64 3 17 0 Snack 420 61% 3% 36% 0 Bag potato chips (50 g) 270 25 3 17 0 375 mL (1½ c) fruit punch (sweetened) 150 39 0 0 0 50 105 85 45 Supper 1,700 12% 25% 45% 18% 12 chicken wings 1,230 10 100 85 0 3 cans (355 mL) beer 470 40 5 0 45 50 10 3 0 Snack 265 75% 15% 10% 0 60 g Bran Flakes® 200 45 6 1 0 125 mL (½ c) 2% milk 65 5 4 2 0 Total kcal and grams 4,655 421 171 222 45 Percentages 36% 14% 43% 7%
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Analyzing the Nutrients
Dietary Reference Intakes (DRI) are the recommendations for nutrient intakes. DRIs are given for the amount of vitamins, minerals and other substances like fibre that we need - not only to prevent deficiencies, but also to lower the risk of chronic disease. Tolerable Upper Level (UL) is the maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. ULs have not been established for many nutrients. For these nutrients caution is needed when consuming more than the recommended intake levels from supplements. Table below shows DRI and UL for some nutrients and amounts supplied by the Eating on the Run menu on page 51.
Dietary Reference Intakes (DRI) Tolerable Upper Level Amount Supplied by Nutrient Age 19-50 (UL) Menu (pg. 51) Men Women Vitamin A 900 μg (3000 IU) 700 μg (2333 IU) 3,000 μg (10,000 IU) 935 μg Vitamin D 15 μg (600 IU) 15 μg (600 IU) 100 μg (4,000 IU) 1.3 μg Vitamin E 15 mg 15 mg 1,000 mg 13 mg Vitamin C 90 mg 75 mg 2,000 mg 307 mg Thiamin (B1) 1.2 mg 1.1 mg ND 2.7 mg Riboflavin (B2) 1.3 mg 1.1 mg ND 2.2 mg Niacin 16 mg 14 mg 35 mg 84 mg Vitamin B6 1.3 mg 1.3 mg 100 mg 3.7 mg Folate 400 μg 400 μg* 1,000 μg 457 μg Vitamin B12 2.4 μg 2.4 μg ND 5.2 μg Calcium 1,000 mg 1,000 mg 2,500 mg 851 mg Iron 8 mg 18 mg 45 mg 26 mg Magnesium 400 mg†, 420 mg‡ 310 mg†, 320 mg‡ 350 mg§ 596 mg Phosphorus 700 mg 700 mg 4,000 mg 2,345 mg Potassium 4,700 mg 4,700 mg ND 5,078 mg Sodium 1,500 mg 1,500 mg 2,300 mg 3,551 mg Fibre 38 g 25 g ND 18 g Carbohydrate 45-65 % of Energy ND 36% Protein 10 -35 % of Energy ND 14% Fat 20 -35 % of Energy ND 43% * It is recommended that all women of childbearing age consume 400 μg/day from supplements or fortified foods, in addition to folate (folic acid) in foods from a varied diet. †Value for an age group of 19-30 years. ‡Value for an age group of 31-50 years. § UL for magnesium represents intake from a pharmacological agent only and does not include intake from food and water. ND = Value has not been defined.
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Eating on the Run - Analyzing the Nutrients
Part 1: 1 . What foods did you find from the Vegetables and Fruit group? ______2. What foods did you find from the Grain Products group? ______3. What foods did you find from the Milk and Alternatives group? ______4. What foods did you find from the Meat and Alternatives group? ______5. What changes would you suggest to improve the quality of the menu on page 51? ______.
Part 2:
Assess the menu on page 51 using Analyzing the Nutrients table on page 52 and answer these questions:
Not Questions: Yes No sure 6. Is the percent of energy from carbohydrate within the recommended range? 7. Is the percent of energy from protein within the recommended range? 8. Is the percent of energy from fat within the recommended range? 9. Does this menu provide the daily recommendation for fibre? 10. Does this menu provide the daily recommendation for calcium? 11. Does this menu provide the daily recommendation for iron? 12. Does this menu provide the daily recommendation for vitamin D? 13. Does this menu provide the daily recommendation for vitamin E? 14. Is the amount of sodium within the recommendated range?
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Putting it All Together - Looking at Top Performance and a Healthy Lifestyle
Do you see a pattern with the recommendations? Check your food intake record ‘Monitor your intake’ (page 9), and your intake/output balance ‘How does your eating rate’ (page 26). Do you need to make some changes in your lifestyle – healthy eating choices, physical activity, and/or body composition? Use your answers to help you set goals and to create your Action Plan on page 62. Steps to a Healthy Lifestyle Yes At No Do You Need to Make a Times Change? What Will it Be? Are you eating enough: Fibre: Whole grain products Vegetables Fruit (less juice) Legumes (peas, beans, lentils) Healthy Oils: Olive, canola, soybean oils Fish (2 servings/week) Nuts & seeds (small portions) Are you choosing: Low fat milk products and milk alternatives Lean meat and poultry Meatless alternatives such as legumes, soy, nuts and seeds instead of meat Food portions for healthy weight Food products based on nutrition label facts Are you eating less: Salt: At the table and in cooking Canned foods Processed and convenience foods Unhealthy fats: Lard, shortening, butter Fried and fast foods High fat processed meats High fat snacks and desserts Are you physically active: Accumulate 30-60 minutes of moderate physical activity on most days of the week? Are you looking for help to deal with other factors: Stress, weight management, smoking cessation, etc?
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Eating on the Run – Finding Good Food Choices
For days when life is too hectic to cook, plan several meals you could buy from grocery stores, fast food outlets, or list food you could carry with you from home.
Grocery store ideas Fast food ideas Food from home
Breakfast
Snack
Lunch
Snack
Dinner
Snack
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Eating on the Run – Finding Good Food Choices
Here are a few ideas you may be able to use to build your strategy for hectic days. Since situations within the military differ greatly, some of the suggestions may not apply to your current circumstances.
Grocery store ideas Fast food ideas Food from home
Small box of cereal that can be Bagel Toast/bread eaten like trail mix Juice Jiffy blender shake (fruit and Individual juice box Breakfast Cheese and ham (on a bagel) milk/yogurt) Small milk Latté Almonds Mixed nuts
Cereal (granola) bar Muffins (frozen in a bag) Snack Small sub Fruit Sunflower seeds Vegetable juice
Baguette Cut up vegetables Pizza with ham and vegetable Peanut butter sandwich Yogurt drink/milk topping Sliced peppers/cucumbers Lunch Sliced meat, canned tuna or beans Salad or soup with vegetables Bottled yogurt drink with pull tab top Fruit smoothie Banana Fruit cup
Crackers Snack Fig or oatmeal cookie Bread roll with nuts and raisins Cheese Chocolate milk Hot chocolate or cappuccino Apple
Water
Whole grain bread roll Whole wheat bun Taco with beef and beans Lettuce Raw vegetables with dip Salad Tomato Grilled chicken Dinner Baked potato Milk Yogurt Milk Chili (frozen or canned) Fuit Dried fruit
Snack Pita bread Burrito Canned peaches Hummus Orange juice Cereal
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Fuelling Up Healthy in CAF Food Services Dining Facilities
There are more healthy choices available to you in CAF Food Services dining facilities with the Canada-wide implementation of the National Standardized Cycle Menu (NSCM). Now every CAF Food Services dining facility offers more consistent, healthier choices based on recipes that meet specific nutritional criteria!
Look for the blue Healthier Choice - Choix plus santé symbols.
Breakfast You can make healthy choices when eating Breakfast in CAF Food Services dining facilities.
Every CAF Food Services dining facility offers: Fruit (a variety of fresh fruit, and may include one or two varieties that are packed in water, juice or light syrup, and one dried variety) Eggs any style (cooked with little or no fat – select boiled or poached for no added fat) Cereal (four varieties available with at least 3 g fibre, no added sugar and no more than 140 mg sodium) Bread (at least 50% of varieties offered to be wholegrain with 2.5 g fibre per slice) Milk & Alternatives (lower fat options include skim and 1% milk, yogurt made with 2% M.F. or less, cottage cheese made with 2% M.F. or less) Breakfast Sandwiches (less than 15 g fat, no more than 800 mg sodium and at least 2 g of fibre) Yogurt Parfaits (at least 2 g fibre, and less than 21 g sugar) Muffins (less than 30% calories from fat and at least 2.5 g fibre)
Lunch and Supper Here are several ways to make healthy choices at Lunch and Supper:
To start off your meal: Healthier Soup Less than 3 g fat Less than 480 mg sodium At least 2 g fibre or Vitamin A or C, or iron or calcium or folate
On to the main course: Healthier Choice Entrée Less than 400 kcal Less than 15 g fat (5 g saturated & 10 g unsaturated) Less than 600 mg sodium
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Also available at every Lunch and Supper meal: Starch sides One hot, whole grain, starch each day o at least 1.5 to 2 g fibre per serving Prepared with 3 g of fat or less, and no more than 240 mg sodium (at least one per meal)
Vegetables At least one hot, cooked vegetable prepared with little or no added fat or sodium; and o One dark green and one orange vegetable choice, rotating between lunch and supper meals daily
Or, if you prefer, available at every weekday Lunch meal: Sandwiches served on whole grain bread (two slices containing 4 g fibre or more, no more than 15 g fat and less than 960 mg sodium) At least one choice of: Sliced meat with less than 5 g fat per serving, or Fish with less than 8 g fat per serving
Healthier offerings at the Salad Bar at every Lunch and Supper meal: One leafy salad without dressing A variety of raw, cut up vegetables Chickpeas, beans or lentils, or hummus, tofu or eggs At least one marinated or starch salad (vegetable, bean, lentil, pasta, grain) containing: o less than 15% of calories from saturated and trans fat /100 g o less than 7.4 g fat / 100 g o less than 240 mg sodium / 100 g
Fruit A variety of fresh fruit, and may include one or two varieties that are packed in water, juice or light syrup, and one dried variety
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Selecting Healthier Choices at each meal, including low fat milk & alternatives and fruit may provide, on average, the following macronutrient breakdown over the course of a day:
Table: Average Daily Macronutrient Distribution When Selecting Healthier Choices in CAF Food Services Dining Facilities Macronutrient CAF Healthier Choices Dietary Reference Intakes Recommended Intake % of Energy % of Energy Carbohydrate 58 45 - 65 Protein 19 10 - 35 Fat 23 20 - 35 Source: ESHA Food Processor analysis of NSCM April 2015
For more information about the National Standardized Cycle Menu, nutritional criteria and the associated healthier recipes, contact: [email protected]
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Principles for Healthy Eating
A – Adequacy: All essential nutrients are included (carbohydrate, protein, fat, water, vitamins and minerals).
B – Balance between energy providing nutrients: About 45-65% carbohydrate, 10-35% protein, 20-35% fat.
C – Caloric balance: Consume adequate energy for your physical demands. Moderation: In all things, especially the intake of fats, sugar, caffeine, salt and alcohol. Variety: Enjoy different foods within each of the food groups each day. Quality: Eat more nutrient dense, wholesome foods and fewer processed foods.
Look to food for your nutrients!
Canadian Physical Activity Guidelines
The Canadian Physical Activity Guidelines provide the basic outline for a physical activity program. Your fitness requirements for your military responsibilities may be much greater than the amount of physical activity that is suggested by the guidelines: To achieve health benefits, adults aged 18-64 years should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more. It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week. More physical activity provides greater health benefits. Moderate-intensity physical activities will cause adults to sweat a little and to breathe harder (brisk walking, bike riding). Vigorous-intensity physical activities will cause adults to sweat and be ‘out of breath’(jogging, cross-country skiing). For more information about Canadian Physical Activity Guidelines, check: http://www.csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_adults_en.pdf.
If your goals are lean tissue gain or fat loss, you may need a personalized physical activity program, designed especially for your needs. Talk to the staff at the local Strengthening the Forces Health Promotion Office for information about other programs and individuals in your military community who can help you.
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Answers to Eating on the Run – Analyzing Nutrients Questions on page 53: Part 1: 1. Foods from the Vegetables and Fruit group: Side salad (2 servings), orange juice (3 servings). French fries and potato chips are Other Foods because they have too much fat. So is fruit punch, it is not 100% juice. 2. Foods from the Grain Products group: The bun for the cheese burger (2 servings) and the Bran Flakes® (2 servings). Donuts are Other Foods because they have too much added fat and sugar. 3. Foods from the Milk and Alternatives group: Cheese (½ serving) on the burger and milk (½ serving). Cream is an Other Food because it is too high in fat. 4. Foods from the Meat and Alternatives group: Meat in the burger (1 serving) and the chicken wings (100 g protein – about 4 servings). 5. Possible changes to improve the quality of the menu on page 51: Breakfast – Bagel, whole grain muffin, fruit, latté or milk. Snack – carrot sticks/baby carrots, pretzels, or tomato juice. Lunch – baked potato instead of fries. Snack – oatmeal cookies, canned fruit cup and/or juice. Supper – pizza instead of wings and 1 or 2 beer rather than 3. Part 2: 6. Is the percent of energy from carbohydrate within the recommended range? NO - The menu supplies only 36% of the total energy from carbohydrate. The recommended carbohydrate range is 45-65% of the daily energy. 7. Is the percent of energy from protein within the recommended range? YES - The menu supplies 14% of the total energy from protein. The recommended protein range is 10-35% of the daily energy. 8. Is the percent of energy from fat within the recommended range? NO - At 43% of energy from fat, this eating pattern is much higher than the 20-35% of energy recommended. As well, the 6% of energy from alcohol is added to the fat intake because alcohol is broken down and converted to fat. 9. Does this menu provide the daily recommendation for fibre? NO – The menu provides only 18 g fibre which is below the recommended amounts of 25 g per day for women and 38 g per day for men. Whole grain breads, vegetables and fruit, and/or legumes (a few beans or chickpeas in the salad) would add fibre. 10. Does this menu provide the daily recommendation for calcium? NO – The menu provides only 851 mg calcium which is below the recommended amount of 1000 mg per day. Adding Milk and Alternatives would add calcium to the menu. 11. Does this menu provide the daily recommendation for iron? YES – The menu provides 26 mg iron which meets the recommended amounts of 18 mg per day for women and 8 mg per day for men. 12. Does this menu provide the daily recommendation for vitamin D? NO – The menu provides only 1.3 μg vitamin D which is below the recommended amount of 15 μg per day. Adding milk or fortified soy beverages would add vitamin D to the menu. 13. Does this menu provide the daily recommendation for vitamin E? NO – The menu provides only 13 mg vitamin E which is below the recommended amount of 15 mg per day. Adding whole grains (wheat germ), healthy oils, nuts, seeds and a variety of vegetables would increase vitamin E in this menu. 14. Does this menu provide the daily recommendation for sodium? NO – At 3,552 mg the menu exceeds the daily recommendation of 1,500 mg per day. Replacing restaurant and fast food meals with home prepared meals using fresh ingredients would decrease sodium in this menu.
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Setting Goals
Breaking old habits and building new ones takes time and effort. Few people follow a straight road to their new behaviour. They start, something comes up and they slip back to old ways. Few people are successful the first time they try to start a new activity or lifestyle change. It was like when you were learning to walk. When you fell, you got up and tried again. Having a supportive environment and setting realistic goals are important steps to making a permanent lifestyle change. Follow these steps for your goal setting.
Step 1: Set some long term goals – where do you want to end up? For example, do you want to eat more vegetables?
Step 2: Divide your long term goals into the actions you need to do each day or week to achieve them. Setting some simple goals to eat well and to be more physically active will help you get on track and keep you motivated! Keep these strategies in mind to achieve your goals. Specific: What activity will you change? When? E.g., eat 125 mL (½ c) of raw vegetables at lunch, Monday to Friday. Measurable: You can record the activity as completed or not. Achievable: This is something you can accomplish with a bit of effort. Relevant: This is something you want to change. You can give your reasons for making this change. Time: Have a time frame when you plan to achieve your goal.
Plan to track your progress such as writing your daily actions on a calendar.
Step 3: Recognize that you may slip off your action plan. Build in a strategy to review your goals regularly and to get back on track when you find that you have slipped back to your old habits.
My Action Plan
Look back at the analysis you made of your habits (page 54). Think about the behaviour(s) you want to change.
My Goal: ______
How will I achieve it (be specific): ______
When will I achieve it by: ______
Possible barriers (obstacles): ______
Solutions to overcome these barriers (obstacles): ______
My support network: ______
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Action Steps for Workshop 2
Check your meals:
Do you include more whole foods rather than only refined foods – whole grain cereals, grainy breads, colourful vegetables and fruit (fresh or frozen), and some legumes (beans in chili, chickpeas in salads, lentils in soup)? Yes No Do you choose lower fat milk products and leaner meats? Yes No Do you remove skin from chicken and trim fat before cooking and eating? Yes No Do you eat fish twice a week? Yes No Do you include nuts, seeds and a variety of quality plant oils (for cooking or in salads)? Yes No My Plan for Improvement: ______
Review your daily routine:
Do your daily meals and snacks provide your recommended number of servings from each of the four food groups? Yes No Is there moderation in your intake of fat, sugar, caffeine, salt and alcohol? Yes No Do your meals provide variety within each food group? Yes No My Plan for Improvement: ______
Shop for quality fat, fibre and antioxidants:
Do you look for whole grain products by reading the Ingredient List of the label? Yes No Do you compare between product labels to check the amount and the quality of fat? Yes No Do you check the Nutrition Facts table for less saturated fat, no trans fat, less sodium and more fibre? Yes No Do you select colourful vegetables and fruit that provide nutrients, fibre and antioxidants? Yes No My Plan for Improvement: ______
Fine tune your eating and physical activity goals:
Do you set SMART goals? Yes No Do you have a plan to fine tune, change or monitor your behaviour? Yes No My Plan for Improvement: ______
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Workshop 3
TOP FUEL FOR TOP PERFORMANCE Participant Workbook
FUEL FOR TRAINING AND RECOVERY
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FUEL FOR TRAINING AND RECOVERY
Welcome back!
Yes At times No Check your progress:
Do you drink at least 2 litres (8 cups) of fluid daily? Do you eat breakfast? Do you eat something every 3 to 4 hours? Do you include at least 3 food groups at breakfast? Do you include at least 4 food groups at lunch and dinner? How do you divide your plate at lunch and dinner? • Is ½ your plate vegetables, ¼ plate grains, ¼ plate protein (meat and alternative)? • Do you include a milk product and fruit as part of your balanced meal? Are most of your snacks from the food groups? Are most of your snacks from the Other Foods category? Do you read food labels on packages to make healthier choices?
Plan for fluid and food before, during and after physical work or activity:
Are you confident about knowing how much fluid before, during and after physical activity you need to drink to stay hydrated? Are you confident about what and how much to eat before, during and after prolonged exercise? Do you participate in endurance type activities in which more stored glycogen could benefit your performance? Do you drink water or another fluid before, during and after your physical activity? For intense exercise lasting longer than one hour, do you consume carbohydrates during the workout? After a workout, do you consume foods that will help you recover quickly? Have you wondered if expensive bars, gels, and/or supplements would help your performance? Do you stick to your eating plan when you travel?
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This workshop will allow you to:
Examine your fluid and food intake before, during and after physical work or activity. Compare your current fluid and food intake to recommendations from scientific studies of physically active people and athletes. Plan fluid replacement, meals and snacks based on your physical activity and/or work situation. Develop a menu plan for meals and snacks to meet your energy needs. Plan your menus to ensure you have adequate fluid and carbohydrate intake before, during and after physical work/activity.
IMPORTANT TO KNOW! To maintain Top Performance before, during and after periods of physical exertion, you may benefit from small changes to the way you plan your meals and snacks. However, the energy balance you calculated on page 24 does not change. The fluid and food requirements before, during and after activity are part of your daily energy needs. These meals and/or snacks are not “in addition to” your usual food intake.
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Carbohydrate: the Top Fuel for Muscles
Fluid and carbohydrate are key nutrients for physical activity. Inadequate carbohydrate intake can lead to quicker fatigue time, lower physical and cognitive performance and potentially increase the risk of injury.
For active people, a diet with adequate carbohydrate is more difficult to achieve than a diet with adequate protein. Your body cannot store much carbohydrate and you will “hit the wall” when you have used up all your stored carbohydrate. The biggest challenge is during endurance-type activities lasting several hours.
Carbohydrate: the fuel for your muscles
Carbohydrate is stored as glycogen in the liver and muscles. Liver glycogen is converted to glucose to keep blood glucose within normal, constant levels. The glycogen stored in the muscle is used as muscle energy – it cannot move to the bloodstream to be shared by the rest of the body. Smart Fuelling During high intensity exercise, glucose is the preferred fuel. Any time the heart and lungs cannot deliver enough oxygen o Eat an appropriate amount of to the cells (such as during sprinting), glucose can be partly carbohydrate to keep your glycogen broken down. This releases a little energy and produces stores topped up. lactic acid as a by-product. Fat is not used as fuel when o Consume carbohydrate foods before oxygen is in short supply. Therefore, carbohydrate is the exercise to maintain/increase blood fuel for high intensity exercise. glucose levels and to top up your glycogen stores. The more glycogen you can store and the longer you can save your stored glycogen, the better you can perform on the home stretch of strenuous, long duration activities.
During low intensity exercise such as marching, walking, running and cycling your cells use a mixture of carbohydrate and fat for energy. A well-conditioned person has a better oxygen delivery system and can use more fat as fuel than someone with less fitness.
Between 45-65% of the kilocalories (energy) in your diet should be from carbohydrates. The amount required depends upon the individual’s energy expenditure (physical activity), type of sport, gender, size and environment.
Table 3.1: Daily Carbohydrate Fuel and Recovery Needs
Group Carbohydrate (g)/kg body weight/day Moderately active (<1 hr or low intensity exercise/d) 5 - 7 Moderately active (1-3 hrs of moderate to high intensity 6 - 10 exercise/d) Extremely active (4-5 hrs exercise/d) 10 - 12+ Overweight or physically inactive 3 - 5
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Calculate Your Carbohydrate Needs
Step 1: Select the daily carbohydrate range that fits your profile
See Table 3.1: -
g carbs / kg weight / day
Step 2: Calculate your daily carbohydrate needs
X - = -
My weight (kg) g carbs / kg weight / day My range of carbohydrate needs (g) / day
Note: To change pounds to kilograms, divide your weight in pounds by 2.2. For example: 150 lbs ÷ 2.2 lb/kg = 68 kg
Example: Assume a person weighing 70 kg at a healthy weight exercises 1 hr per day. Carbohydrate needs range: 6-10 g/kg/d Calculation of carbs: lower range: 70 kg x 6g/kg/d = 420 g/d higher range: 70 kg x 10g/kg/d = 700 g/d Answer: 420 – 700 g carbohydrate per day
Table 3.2: Approximate Carbohydrate Content in Common Foods
Food Serving Size Carbohydrate (grams) Fruit or juice 125 mL (½ cup) or 1 medium 15 - 20
Bread 1 slice (35 g) 15 - 20 Cereals (unsweetened) 35 g (¾ cup) 15 - 20 Pasta, rice, potato, corn (cooked) 125 mL (½ cup) 15 - 20 Milk or yogurt (plain) 250 mL (1 cup) 15 Food Groups Chocolate milk or flavoured yogurt 250 mL (1 cup) 30 Legumes 175 mL (¾ cup) 10 Sugar, honey, syrup 15 mL (1 T) 15
Sports drink 250 mL (1 cup) 15 Sports gel 1 packet 20 - 30
Others Candies, cookies, granola bars and sweets servings vary 15 - 30 Soft drink and other sugar drinks 355 mL (12 oz) 40
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Closer Look at Protein
Active individuals are frequently sold unnecessary supplements, especially protein powder and amino acids. Protein for muscle building…. Although elite athletes require more protein than There’s a cheaper whey! The average North sedentary, moderately active and recreational athletes, American diet supplies more than enough there is plenty of protein available in food. protein for athletes. If however you are not Milk, soy beverage, yogurt, eggs, lean meats, poultry, fish, getting enough, rather than spending big tofu, skim milk powder, cheese and legumes are excellent bucks on protein powders, try good old skim sources of protein. milk powder – it is cheaper and contains whey as well as other proteins. Mix into milk, The following table shows protein needs for people doing puddings, pancake mix, soups, sauces, and various physical activities. Generally, women need less casseroles. protein than men because of their naturally different body composition.
Table 3.3: Daily Protein Requirements for Different Groups
Group Protein (grams) / kg body weight / day Sedentary, moderately active or recreational athletes* 0.8 – 1.0 Moderate intensity endurance athletes** 1.2 – 1.4 Elite endurance athletes 1.6 Body builders / power sports / strength athletes 1.4 – 2.0 Female athletes ~ 15% lower than male athletes * Recreational athletes: exercising 4-5 times per week for 30 minutes. ** Moderate intensity endurance athletes: exercising 4-5 times per week for 45-60 minutes.
Table 3.4: Protein Content in Common Foods
Food Serving Size Protein (grams) Tofu 150 g 21 Meat 75 g 21 Tuna (canned) 75 g (~ ½ can) 19 Cottage Cheese 125 mL 15 Cheese 50 g 13 Egg 2 12 Legumes 175 mL 10 Nuts 60 mL 10 Peanut Butter 30 mL 8 Milk 250 mL 8 Yogurt 175 g 6 Bread 1 slice (35 g) 2 Vegetable 125 mL 1 Fruit 125 mL 1
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Estimate Your Protein Balance
Step 1: Calculate Your Daily Protein Needs
X =
My weight (kg) g protein for activity My protein requirement (g) / day (see Table 3.3)
Note: To change pounds to kilograms, divide your weight in pounds by 2.2. For example: 150 lbs ÷ 2.2 lb/kg = 68 kg
Step 2: How much protein do you usually eat?
Use your information from page 9 and 26 to estimate how much protein you consume.
Number of servings Approximate Food Serving Size Grams of protein (Column B on protein/serving page 26) Vegetables & Fruit 125 ml 1 Grain Products 30 g, 125 mL 2 Milk & Soy Beverage 250 mL 8 Cottage Cheese 125 mL 15 Greek Yogurt 175 g 15 Cheese 50 g 13 Meat 75 g 21 Tuna 125 mL (½ can) 21 Tofu 150 g (175 mL) 21 Legumes 175 mL 10 Egg 2 12 Peanut butter 30 mL 8 Nuts 60 mL 10 Total grams protein you consumed
Grams of protein you need daily
Step 3: Did you meet your needs? Yes No Not sure If you need more protein, 125 mL (½ c) of skim milk powder contains 13-18 g protein and costs little. Add it to pancake mix, muffins, shakes or smoothies.
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Fuel and Fluid BEFORE Exercise
The length of time between your meal and your physical activity will determine how much and which foods you choose. The table below outlines food and fluid options for 2-4 hours before exercising and 1-2 hours before exercising. The general rule is that the more time you have prior to exercising to digest, the more food you can eat.
Before Exercise
WHEN 2-4 hours before 1-2 hours before
Provide energy for Top Performance (go faster, perform longer and more efficiently.) Prevent dehydration.
GOAL Prevent hunger during exercise.
Eat a balanced regular meal containing: Eat a carbohydrate snack or liquid meal. carbohydrate, protein and a little fat. FOOD
Drink at least 300-600 mL (1-2½ c) of fluid Drink 150-350 mL (½ -1½ c) of fluid before exercise. with the pre-exercise meal. If you have not produced any urine or your urine is still bright yellow, you may need more. FLUIDS Tip: Urine amount and color is a good indication of hydration status. Aim for pale yellow! Meal Suggestions Snack Suggestions Rice, cooked vegetables, lean meat, low fat Fruit (fresh or dried) cookie and milk Smoothie using fruit, milk, soymilk or yogurt
Pasta with tomato/lean meat sauce, apple Fruit and yogurt sauce, milk Bagel and chocolate milk Lean meat sandwich, vegetables, juice Granola bar, fruit, and yogurt Tuna wrap, soup and fruit or milk Sport or energy bar with juice
SUGGESTIONS Pancakes with fruit, yogurt and nuts Low-fat muffin and fruit yogurt Peanut butter and jam sandwich Fig bars and yogurt Cereal or oatmeal with milk and fruit Crackers, cheese and fruit Pita with hummus and vegetable juice Avoid trying new foods or drinks before or during a competition or rucksack march. Choose foods that are easy to digest. Protein and fat digest slowly. Limit the amount, especially of fat, if you plan to do intense exercise after you eat.
TIPS Be careful of heavily spiced or high fibre foods unless you know you tolerate them well. High fibre foods may cause discomfort if eaten just before exercise unless you eat them regularly. Pick familiar foods that do not upset your stomach.
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Fuel and Fluid DURING Exercise
The major concern during exercise is to stay hydrated and to provide sufficient energy during longer training sessions. If you are planning to exercise less than 1 hour, water is sufficient. However, if you are planning to exercise at high intensity for more than 1 hour, you will need to add fluids, carbohydrate and possibly sodium. The tolerance is individual and also dependent on the type of exercise, for example, jogging versus running.
During Exercise
WHEN less than 1 hour lasting 1-3 hours longer than 3 hours
Stay hydrated. Stay hydrated. Stay hydrated. Provide energy.
GOAL Provide energy. Replace sodium lost through sweat.
Consume 30-60 g carbohydrate per hour of exercise.
Generally, not When exercise is continuous, it is difficult to eat solid food. Carbohydrate- needed. containing beverages may be more practical. FOOD Carbohydrate concentration should be 4-8% (40-80 g carb/litre fluid). Begin well Begin well hydrated and start ingesting fluids early during exercise. hydrated. Drink 125-250 mL (½ - 1 c) of fluid every 15 or 20 minutes. This amounts to Drink water to about 0.4-0.8 L per hour of exercise. FLUIDS thirst. Add a source of carbohydrate.
Sodium (a pinch of salt) adds taste Generally, not needed. and increases fluid intake. Not needed. May be required in extreme heat, Aim for 0.5–0.7 g sodium per litre humidity, cold or high altitude. fluid. This is about 1.5 mL (¼ tsp)
ELECTROLYTES salt/litre.
Sport drink: commercial or homemade (see recipes on page 75). Water with carbohydrate foods: Fruit (e.g. bananas, oranges, dates, raisins). Water as needed. o o Granola or breakfast bars, grains, cookies, candies (e.g. fig cookies, gummy bears, oatmeal cookies, bagels). SUGGESTIONS o Special sports gels, sports bars or sports candies. Test new foods and fluids in training to find out what works for you. Choose foods that are easy to digest and choose flavours you like. Make a plan for your fuelling and ensure access to foods and fluids.
TIPS Read labels for carbohydrate (and sodium) to help you plan ahead. Keep beverages cold or at a temperature you like (in very cold temperatures, a warm drink may be a better choice).
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Focus on Fluids
Dehydration reduces exercise performance and makes exercise seem harder. If you are dehydrated your body is unable to cool during exercise and you may develop heat illness. By the time you are thirsty, you have lost about 2% of your body weight in the form of fluid. When fluid levels drop this amount, there is about a 15-20% performance decline. Since exercise dulls the sensation of thirst, you may find you perform better if you follow a schedule for consuming fluid. Sweat rates range from 0.3 to 2.4 litres per hour, depending on the individual, fitness level, type of sport and the weather. Hydration Plan You need to drink 1.5 times as much fluid as you lose Before Exercise because drinking encourages your kidneys to produce urine. o 2-4 hrs before: drink 300-600 mL. For example if you lose 1 kg of body weight, drink 1.5 litres 1-2hrs before: drink 150-350 mL. of fluid (1 litre for fluid loss and 0.5 litre for urine loss). o During Exercise Make a plan to replace your fluids. o 125-250 mL every 15-20 min or 0.4-0.8L/hr. Is it possible to drink too much plain water? After Exercise Water intoxication or hyponatremia refers to low blood sodium. o For every 1 kg body weight lost, drink Hyponatremia has been reported most frequently during: 1.5 L. Consume carb foods/drinks and foods Endurance events lasting 4 hours or longer, o containing sodium if hot and humid. Extreme heat conditions (high sodium loss in sweating) Monitor Your Fluid Status and/or o Urine volume and colour are simple When first-time competitors consume plain water at every indicators of hydration status. opportunity. o Ample quantities of lemon juice- As they sweat, they flush too much sodium out of their body. coloured urine = well hydrated. This is more likely to occur if the person restricts salt intake. The o Dark coloured, small volume, problem of too much water is rare – too little fluid is much infrequent urination = dehydration … more common. drink fluids! o Weight gain, large amounts of clear Tips for preventing hyponatremia urine = over hydration, you may be drinking too much water. When you plan exercise for several hours in hot and humid weather: Add some foods high in sodium to your pre- and post- exercise meal (e.g. pretzels, crackers, pickles, vegetable juice). Add a little salt to your fluid replacement beverage (see recipe on page 75) or use a sport drink.
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Making Sense of Sport Drinks, Bars and Gels
Sport drinks, gels and energy bars are portable, relatively indestructible, and do not spoil. Concentrated carbohydrate sources such as gels and energy bars need to be diluted to the same concentration as sport drinks (page 77). Sport foods are costly. Check the label carefully to determine what you are buying. Would cereal bars, fig bar type cookies, dried fruit and milk supply the same nutrients?
Some initial “trial and error” during training and low-key competitions is crucial to determine the most suitable food and Homemade Sport Drink A fluid choices for you. Makes: 1L (4 c) drink Be aware, concentrated drinks and/or foods: 500 mL (2 c) 100% fruit juice Without water, concentrated bars and gels: 500 mL (2 c) water 1.5 mL (¼ t) salt Draw fluid from your body into your digestive tract, sometimes leading to abdominal discomfort, cramping and/or diarrhea. Nutrition Information Per 250 mL (1 cup) Slow fluid absorption and thus increase the risk of dehydration. 58 kcal, 13 g carb (5%), 150 mg sodium To absorb an energy bar with 60 g carbohydrate, you need to Food Guide Servings: drink up to a litre of water when you eat the bar (or eat ¼ of the 1 Veg and Fruit bar with 250 mL (1 c) of water).
Sport drinks
Sport drinks are designed so fluid and a little carbohydrate enter Homemade Sport Drink B your bloodstream quickly. These products (which are water and (with less fructose) sugar) have no other nutrients like vitamins. Makes: 1L (4 c) drink Diluted fruit juice may be a better fluid replacement beverage for 2-3 hour work sessions or workouts. The juice contains carbohydrate, potassium and vitamins. In hot weather, add a 60 ml (¼ c) 100% fruit juice pinch of salt. 925 mL (3¾ c) water If weight management is your primary concern, water may be 60 mL (4 Tbsp) sugar your best fluid replacement choice for short bouts of physical 1.5 mL (¼ t) salt activity. Nutrition Information Per 250 mL (1 cup) ‘Sugar’ in your fluid choices is different. 56 kcal, 14 g carb (6%), 150 mg sodium Food Guide Serving: Glucose in sport drinks is absorbed more quickly than fructose. Not a significant amount Fructose is the sugar in fruit. Table sugar (sucrose) is made up of both glucose and fructose. Fructose reaches your bloodstream more slowly – your liver must convert it to glucose before it can be used for energy.
o Fructose is often used to sweeten soft drinks and fruit drinks. o Too much fructose can cause abdominal discomfort and cramps. If that’s the case, a commercial sport drink or homemade Sport Drink B may be better choices for you.
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Sport gels
Sport gels (e.g. Gu™, Goo™, PowerGel™, Carbo Boom™, HammerGel™, Cliff Shot™) are consumed by some athletes for quick energy. It is important to drink plain water with a sport gel to avoid stomach upset. Most gels contain 20 to 30 grams of carbohydrate, but lack sufficient electrolytes. Some gels may also contain caffeine and vitamins.
Sport bars
There are many sport bars available and they generally can be classified into three categories: High carbohydrate with low protein Lower carbohydrate with moderate protein High carbohydrate with high protein
Table 3.5: Energy Bar Classification
High Carbs, Low Carbs, High Carbs, Type of Sport Bar Low Protein Moderate Protein High Protein
Carbohydrate > 25 grams < 25 grams > 25 grams
Protein < 14 grams 14-21 grams > 21 grams
Table adapted from Eating for Endurance by Canadian Coaching Association, 2009.
High carbohydrate with low protein sport bars would be suitable for endurance events or during multi-event competitions. You can limit exercise fatigue by careful planning, eating well before your physical event(s), and by consuming adequate fluids, carbohydrates, and electrolytes during or in between your activities. Some initial “trial and error” strategies would be advised in low-key competitions or during training to determine your optimal food and fluid choices.
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Calculating Carbohydrate
Sport drinks seldom come in one-litre containers. Use the serving size from the label and the following formula to calculate the carbohydrate concentration for one litre: (Grams carbohydrate ÷ volume of drink) x 1,000 = Grams carbohydrate/litre. 1. Do these drinks meet the target of 40-80 g carbs/L? a) A 250 mL juice box contains 26 g carbohydrate.
(g carbohydrate ÷ volume on the label) x 1,000 = g carbohydrate/L (250 mL)
26 ÷ 250 x 1,000 = g/L. b) What about a soft drink? 355 mL contains 38.5 g carbohydrate.
÷ x 1,000 = g/L. c) What about a sport drink? 591 mL contains 35 g carbohydrate.
÷ x 1,000 = g/L.
Fruit juice and soft drinks are more concentrated than sport drinks so require dilution. Add an equal amount of water to juice. Soft drinks and energy drinks are not appropriate during activity.
2. How much water do you need to drink if eating carbohydrate foods during prolonged exercise to meet the target of 40-80 g carbs/L?
a) 2 fig cookies containing 30 g carbohydrate. (g carbohydrate eaten ÷ 80 and 40 g/L) x 1,000mL/L = mL water needed
30 ÷ 80 x 1,000 = 375 mL My Answer:
30 ÷ 40 x 1,000 = 750 mL 375 – 750 mL water
b) 1 sports gel containing 25 g carbohydrate.
÷ x 1,000 = mL My Answer:
÷ x 1,000 = mL
See answers on the bottom of page 79.
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Fuel and Fluid AFTER Exercise
If you have exercised for 1 hour or longer AND you plan to do more exercise within 8 hours, or are planning multiple sports sessions in a day, then you need a recovery plan. Knowing what to eat and how much will help your muscles rebuild glycogen stores and recover for your next activity without compromising your performance. If you have been sweating heavily during your exercise, fluid replacement is your first concern. Water or a sport drink will be absorbed quickly.
Timing is very important
When physical work stops, glucose and amino acids are still moving across the cell membrane quickly, as they did during exercise. This rate of movement into the cell then slows. Eating carbohydrate foods right after exercise is the quickest way to refill muscle glycogen stores. If you get back from your workout in time for lunch and dinner, then this becomes your recovery meal. Otherwise, consume some carbohydrate within 30 minutes of activity. Follow this with some protein. Two hours after exercise, nutrient movement has slowed to resting rates.
0 -2 hours After Exercise WHEN
Replace fluids.
Refuel carbohydrate stores.
GOAL Repair and rebuild muscles (protein). Raise your immune system.
S Choose fluids, carbohydrates, protein and sodium. & o Eat 60-90 g carb within 30 min. after exercise. Repeat every hour until you have a normal meal. o Include 15-20 g of protein. Optimal carbohydrate to protein ratio is 4 : 1. FOOD FOOD Some sodium could be part of your post-exercise plan.
ELECTROLYTE o
Drink 1.5 times as much fluid as you lost during exercise. Your urine amount and color is a good indication of hydration status. Aim for a pale yellow colour! Carbohydrate-containing beverages (sport drink, vegetable or fruit juice, chocolate milk) may be FLUIDS more practical as part of your recovery plan in warm and humid conditions.
Bagel and chocolate milk Sport or energy bar with juice Sandwich with meat or protein (peanut Granola bar/cookies, fruit and yogurt drink butter, cheese, egg, fish) filling and juice Pretzels, yogurt and lemonade Crackers, cheese, fruit and sports drink Cereal, milk and fruit Smoothie using fruit with milk, soy milk or Banana, trail mix and water SUGGESTIONS yogurt
Make your snacks portable, accessible and safe from spoiling.
Choose foods that are easy to eat and digest. TIPS If your appetite is poor after a prolonged workout, smaller and more frequent snacks may be better.
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How much do you need to drink?
Step 1: Determine how much you sweat
Weigh yourself before and after exercise (nude or with few clothes – replace sweat laden clothing with clothing of a similar dry weight). If you exercise for one hour with no fluid replacement, the amount of weight you lost is your sweat rate for the temperature and humidity in which you were exercising (1 kg weight loss = 1 litre sweat). Use this information to plan your fluid replacement.
Weight loss: - = kg
weight before exercise - weight after exercise = fluid/sweat loss (kg)
Conversion: 1 kg wt loss = 1 L fluid = 4 cups = 32 oz 1 lb wt loss = 0.5 L fluid = 2 cups = 16 oz
Step 2: Determine your fluid replacement
After a long exercise session when you are drinking fluid, you can calculate how much fluid you have not yet replaced:
Total fluid needed: x 1.5 = litres
fluid loss in L x 1.5 = litres of fluid needed
Answers to Calculating Carbohydrate questions on page 77: 1. a) Juice = 104 g/L (10.4%), b) soft drink = 108 g/L (10.8%), c) sport drink = 59 g/L (5.9%). 2. Need 300-600 mL water to dilute 1 sports gel.
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Examples of Fuel and Recovery Choices
Here are some examples of food and fluid choices providing approximately 60 g of carbohydrates. Use these examples to help you plan for before, during and after high intensity physical activity lasting longer that 1 hour.
Go for 30-60-90!
Aim for 30-60 g carbohydrate per hour during exercise and 60-90 g carbohydrate after exercise. To get 30 g carbohydrate, simply consume half the serving given in the examples. Carbohydrate + protein based snacks are suggestions for recovery and for ultra endurance events lasting longer than 4 hours. Choices can be mixed and matched to suit your tastes.
Each serving provides approximately 60 g of carbohydrate
Sweet Sweet and Savoury 1 L sports drink 3 granola or cereal bars 1 jam sandwich: 2 bread + 5 fig cookies 2 Tbsp jam 2½ sports gels banana sandwich: 2 bread + 1 2 large bananas banana 30 jelly beans 10 pretzels + 250 mL (1 c) fruit juice 1½ sports bars bagel + 250 mL (1 c) vegetable 3 large oranges juice 5 (14 g each) fruit leathers Each serving provides approximately 60 g carbohydrate + 15 g protein (4 : 1 ratio) Sweet Savoury 250 mL chocolate milk and bagel sandwich (2 bread + 25 g meat/fish/cheese or 1 egg) + 250 PBJ sandwich: 2 bread + 2 Tbsp peanut butter + mL fruit juice 2 Tbsp jam 375 mL (1½ c) thick soup + 30 g crackers 2 x 100 g fruit yogurt + 1 175 mL (¾ c) trail mix + 250 mL (1 c) vegetable juice large banana 2 x medium (8 cm, 60 g) biscuits + 50 g cheese sports bar and 250 mL juice 175 mL (¾ c) hummus + 1 (16.5 cm) pita muffin and 50 g cheese 375 mL (1½ c) chili and 1 small bun 200 mL granola cereal + 200 mL milk
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Hunt for Nutritional Information
Activity A:
You just completed a weight training session to bulk up. Right after, you plan to consume fluid, 60-90 g carbohydrate and 15-20 g protein. Which could you choose? Hint - Aim for approximate carbohydrate: protein ratio of 4:1.
250 mL (1 c) 1% chocolate milk + 1 bagel 1 beer + 100 g (5) wings Nutrition Facts Chocolate Milk 1% Bagel Totals Per (Serving Size) 250 mL (1 c) 10 cm diameter Calories 189 kcal 245 kcal Fat 3 g 1 g Carbohydrate 27 g 48 g Protein 8 g 9 g
Nutrition Facts Regular beer Wings Totals Per (Serving Size) 1 bottle 100 g Calories 151 kcal 290 kcal Fat 0 g 20 g Carbohydrate 13 g 0 g Protein 1 g 27 g
Activity B: After exercise, you have 250 mL (1 c) milk and a fruit, or 175 g flavoured yogurt and 250 mL (1 c) fruit juice. Which food could you add to meet your body’s needs? Hint - Aim for approximate carbohydrate:protein ratio of 4:1. Check the labels you brought with you (low fat muffin, yogurt, nuts, granola bar, cereal or trail mix bar, fig bar, various cereal boxes, etc.).
Nutrition Facts Milk 1% Orange Food Total Per (Serving Size) 250 mL (1 c) 1 medium Calories 128 kcal 62 kcal Fat 3 g 1 g Carbohydrate 12 g 15 g Protein 8 g Trace
Fruit Flavoured Nutrition Facts Grapefruit Juice Food Yogurt 1% Total Per (Serving Size) 175 g 250 mL Calories 161 kcal 99 kcal Fat 3 g Trace Carbohydrate 27 g 23 g Protein 7 g 1 g
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Concerned about Your Weight?
If your goal is to lose weight, be careful not to overcompensate your exercise with excess food. Making daily healthy food choices and not skipping meals are important first steps to fuelling your physical activity. Generally, for physical activities lasting 60-90 minutes, proper hydration is all you need.
Practical tips Your recovery snacks and timing should be modified to not contribute additional calories. Here are two options of doing this: Reschedule training sessions or meals so that you are able to eat your normal meal as soon as possible after the workout. Take a portion of your usual main meal to eat as a snack immediately after training (e.g. eat fruit and yogurt as an after workout snack instead of as dessert with dinner), then eat the remainder of your meal at the usual time. Ultra Endurance Events (over 4 hours) and Multi-Day Endurance Events
Ultra-distance events have an increased need for additional fuel intake during the event. Since these events are generally lower in intensity, they usually offer more opportunity to consume a greater choice of carbohydrate sources.
Practical tips Solid foods of different flavours become more helpful to reduce the chance of boredom with sweet tasting foods. Protein and fat along with carbohydrates (e.g trail mix, sandwich) can be added to increase energy density, variety and taste if the nature of the activity/sport (e.g. marching, cycling, cross country skiing) and individual tolerance allows for that. Storing More Carbohydrate
Research shows that good glycogen stores increase endurance and performance. For high intensity endurance events lasting more than 90 minutes (e.g. marathon, triathlon, Nijmegen March), a high carbohydrate diet (8-12 g/kg body weight) 3 days before the event in addition to an exercise taper (decrease) maximizes glycogen stores.
Practical tips If you are already eating appropriate amounts of carbohydrate as per recommendations in previous worshops (i.e. >8-10 g/kg), extra carbohydrate may not be necessary for optimal performance. As a general rule, adding an additional 15-30 g carbs at each meal (i.e. 3-4 times per day), 3-5 days prior to the high intensity endurance event would be sufficient to meet the target.
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Glycemic Index and Glycemic Load
What is it?
The glycemic index (GI) is a way of describing how quickly glucose from a 50 g carbohydrate food enters the bloodstream compared to a reference standard food (glucose or white bread). You may have heard people in the gym talking about “fast carbs” and “slow carbs”. What they are really talking about is the glycemic index (GI) of a food. The glycemic load (GL) of a carbohydrate food is a way of expressing glycemic index response to a standard serving of food.
How it works and doesn’t work
For physical activity, there may be some benefit to eating slowly absorbed carbohydrate (e.g. barley, oatmeal, yams, legumes) foods before physical activity, especially if the activity will last more than an hour. After exercise, carbohydrate foods that are absorbed quickly (e.g. white bread, bagel, sport drink) may have an advantage for rapid glycogen storage.
The glycemic index way of ranking foods is complex and only works when a food is eaten by itself (not as part of a meal). Many things can change the glycemic index of a food, including how long the food has been cooked. Unfortunately, myths about the glycemic index are developing. Glycemic index is only one of many factors when you are selecting food and it is not necessary to avoid foods because of their glycemic index. The following table gives some examples of low, medium and high GI foods.
Table 3.6: Glycemic Index of Common Foods
Low GI Foods Medium GI Foods High GI Foods
100% stone ground whole wheat Whole wheat White bread Heavy mixed grain Rye Kaiser roll Pumpernickel Pita Bagel, white All Bran™ Quick oats Cornflakes, Rice Krispies™ Oatmeal, barley, bulgur Basmati, brown rice Short grain rice Pasta Couscous Potato, baked Legumes Potato, new/white French fries Yam, sweet potato Corn, popcorn Soda crackers
Table adapted from The Glycemic Index by Canadian Diabetes Association, 2008. The bottom line Sports nutrition research does not show performance benefits from using the glycemic index. Simply enjoy fruits, vegetables, milk products and whole grains without focusing on their glycemic index. Rather than giving you lists of food along with the glycemic index and the glycemic load for each food, the foods recommended in Top Fuel for Top Performance take these factors into consideration. People with diabetes can benefit from eating meals with foods that have a lower glycemic index range. If you want more details about the glycemic index or glycemic load of foods, check with a registered dietitian.
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My Fuelling and Recovery Nutrition Plan
Planning ahead is a first step. Experiment with fluids and foods in training to find out what and how much is comfortable for you.
1-2 h BEFORE DURING exercise AFTER exercise exercise
Option 1:
What fluid and food Option 2: options will you select?
How much?
Option 3:
fluid fluid fluid Check your plan! carbohydrate carbohydrate carbohydrate My choices contain: little or no fat easily digested protein easily digested portable/safe portable/safe portable/safe
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Alcohol
Alcohol has an effect on the human body that contradicts many of the nutrition and food principles discussed in Top Fuel for Top Performance.
Alcohol and athletic performance Alcohol stimulates fluid loss via hormones from the brain that influence the kidneys (antidiuretic hormone). This increased fluid loss leads to dehydration. Drinking alcohol after training diminishes training effect for up to 4 days and reduces overall athletic performance by over 10%.
Food and recovery interactions Food must pass through the stomach and into the small intestine to be digested and absorbed. Alcohol is absorbed directly through the stomach so it reaches the bloodstream very quickly, especially if there is no food in the stomach. Alcohol that reaches the bloodstream via the digestive tract is carried to the liver to be detoxified. While the alcohol is being detoxified: Carbohydrate metabolism and glycogen storage slows and low blood glucose levels can result (hypoglycemia) – glycogen storage requires an adequate blood glucose level. Protein synthesis (production) slows which results in:
o Decrease in immune system proteins. o Possible decrease in reproductive hormones, like testosterone, which influence muscle and bone health. Other nutritional implications of drinking alcohol include: Decrease in absorption of B vitamins, especially thiamin (needed to release energy from carbohydrate and fat). Alcohol increases the elimination of folate (needed to produce new cells). Increased production of fatty acids (alcohol contains 7 kcal/gram) and increase in triglycerides (fat in blood).
After physical activity/training, follow a proper recovery strategy – replace fluid with water, juice and/or sport drinks. Replace carbohydrate and eat a little protein.
Alcohol and your health Heavy drinking, including binge drinking, is strongly associated with raises in blood pressure levels, a risk factor for heart disease and stroke. Lower your risk! If you drink alcohol, limit yourself to: 0-2 drinks per day for women, 0-3 drinks per day for men and a weekly maximum of 10 drinks for women and 15 drinks for men. If you have high blood pressure, limit your alcohol use and/or speak to your doctor about alcohol. If you don’t drink, don’t start. One drink equals:
o 341 mL / 12 oz (1 bottle) of regular strength beer (5% alcohol) or o 142 mL / 5 oz wine (12% alcohol) or o 43 mL / 1½ oz spirits (40% alcohol). Don’t drink on an empty stomach. Substitute with nonalcoholic beverages, such as water or fruit juice. Note: Alcohol may have some health benefits with respect to cardiovascular disease in older individuals but not for young people whose risk of heart disease is very low.
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Considerations for Extreme Conditions
Hot environments (> 30°C)
Energy requirements in the heat are approximately 10% higher than those in more temperate conditions. Carbohydrate is the preferred fuel for physical work in the heat. One way to meet this increased need is to regularly consume beverages providing 40 – 80 g carbohydrate per 1000 mL (1 L), such as diluted juice. This would help meet both water and energy needs. Combining carbohydrate with protein during recovery remains a good practice. There is no conclusive evidence that protein needs are increased in the heat. Sodium requirements increase during the acclimatisation period, and remain above average due to sweat losses. This need can easily be met on operations by consuming the Canadian Forces Individual Meal Packs (CF IMP) provided. A one-day supply provides up to 9300 mg sodium (compared to the usual need of 1500 mg/day). The greatest concern is maintaining hydration, and a conscious effort to drink adequate fluids is necessary.
Cold environments (< 0°C)
Energy needs increase in cold environments for two reasons: one is the extra effort to move in multiple layers of heavier clothing, which increases energy expenditure by 5 – 15%, the other is the extra energy expenditure of walking in the snow, which is approximately double that of walking on dry land. Another possible reason is shivering to maintain core body temperature, which can increase needs by 10 – 15%. Rain, sleet and/or windy weather can also increase shivering and therefore energy expenditure. If core body temperature remains normal, no shivering occurs, and there is no increase in energy expenditure. In most cases, people do not need to change their diet, and if they do, their needs can easily be met through 3 meals and frequent snacks throughout the day. Hydration remains a concern. Thirst is less noticeable in cold conditions than in hot, and dehydration can occur. CF personnel should consume fluids with meals and between meals as able and monitor their urine output. Female personnel may be more prone to dehydration during field exercises in the cold: they may make a conscious choice to restrict fluid intake due to the lack of toilet facilities and the hassle of multiple layers of clothing.
Altitude (>3000 m)
Above an altitude of about 3000 m, carbohydrate intake needs are increased to approximately 500 g per day. At altitude, compared with at sea level, it takes longer to reach steady-state oxygen uptake, which is why carbohydrate becomes the preferred fuel. Carbohydrate uses less oxygen for metabolism, prevents muscle from being broken down for energy, improves mental and physical performance, and may reduce the onset and severity of acute mountain sickness (AMS). However, lack of appetite can lead to less than ideal carbohydrate intakes. Energy requirements are increased by up to 10% above sea level requirements for the same activities. Due to the lower oxygen levels in the air, exercise capacity drops with increasing altitude, activities take longer to perform, and energy needs are only moderately increased. However, meeting energy requirements is a challenge because the sense of taste can be altered, cooking times are increased and food cools off much faster, making them less appealing. Fluid requirements are very high at altitude, often exceeding 4 litres per day, which is another challenge. Thirst is further dulled if AMS is experienced, and potable water is difficult to carry and/or obtain.
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Menu Planning – Putting It All Together
Jot down some foods for meals and snacks throughout the day. Use the number of servings from each food group according to the chart on page 25 and your meal plans on page 30. Plan a menu for two weekdays and one weekend day. Remember, aim for fluid and carbohydrate before and during activity sessions and fluid, carbohydrate and protein for recovery.
Day 1 (weekday) Day 2 (weekday) Day 3 (weekend day)
Snack
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Remember to put these foods on your grocery list.
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Sample Meal Plan for Three Levels of Energy Needs (Detailed analysis next page).
Notice that more servings and/or additional food are added to the menu below to increase energy. Use different grain products, vegetables, fruit, etc. to vary your menus. 2,000 kcal 3,000 kcal 4,000 kcal Breakfast: Bran FlakesTM with 30 g (1 oz) 60 g (2 oz) 60 g (2 oz) 1% milk 125 mL (½ c) 250 mL (1 c) 250 mL (1 c) Whole-wheat toast with 1 slice 1 slice 2 slices Jam and 15 mL (1 T) 15 mL (1 T) 30 mL (2 T) Peanut butter 15 mL (1 T) 15 mL (1 T) 30 mL (2 T) Orange juice 125 mL (½ c) 250 mL (1 c) 250 mL (1 c) Snack: Apple 1 1 1 Yogurt 175 g 175 g Water Lunch: Rye bread with 2 slices 3 slices 4 slices Lean roast beef 50 g (1½ oz) 75 g (2½ oz) 75 g (2½ oz) Cheddar cheese 25 g (1 oz) 25 g (1 oz) 50 g (1½ oz) Shredded lettuce 125 mL (½ c) 175 mL (¾ c) 250 mL (1 c) Tomato and ½ 1 1 Mustard 5 mL (1 t) 10 mL (2 t) 15 mL (1T) Raw broccoli with 125 mL (½ c) 175 mL (¾ c) 250 mL (1 c) Low fat (French dressing) dip 30 mL (2 T) 30 mL (2 T) 45 mL (3 T) Banana 1 1 1 1% milk 250 mL (1 c) 250 mL (1 c) 250 mL (1 c) Snack: Raisins 30 mL (2 T) 60 mL (¼ c) 60 mL (¼ c) Oat SquaresTM cereal (30 g = 125 mL or ½ c) 125 mL (½ c) 125 mL (½ c) 175 mL (¾ c) Peanuts 30 mL (2 T) 30 mL (2 T) Water Dinner: Roast chicken, dark (no skin) 75 g (2½ oz) 75 g (2½ oz) 110 g (4 oz) Herbed brown rice 125 mL (½ c) 250 mL (1 c) 375 mL (1½ c) Carrot coins 175 mL (¾ c) 250 mL (1 c) 375 mL (1½ c) Tossed green salad with 250 mL (1 c) 500 mL (2 c) 500 mL (2 c) Italian dressing 15 mL (1 T) 20 mL (4 t) 30 mL (2 T) Whole-wheat roll with 1 1 2 Non-hydrogenated margarine 5 mL (1 t) 10 mL (2 t) 15 mL (1 T) 1% milk 250 mL (1 c) 250 mL (1 c) 375 mL (1½ c) Canned peaches 125 mL (½ c) Snack: Air popped popcorn 500 mL (2 c) 750 mL (3 c)
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Nutrient Analysis of the Menus
The following details are from FUELTM software analysis. Numbers are rounded.
2,000 kcal Menu Carbohydrate Protein Fat Meal Energy Grams % energy Grams % energy Grams % energy Breakfast 446 kcal 75 67 % 15 13 % 10 20 % Snack 81 kcal 20 100 % 0 0 % 0 0 % Lunch 662 kcal 80 49 % 40 24 % 20 27 % Snack 116 kcal 30 96 % 2 4 % 0 0 % Dinner 695 kcal 70 41 % 45 26 % 25 33 % Snack Total day 2,000 275 55% 100 20% 55 25% This menu supplies 336.5 μg of folacin - which is not adequate for pre-pregnancy. This menu has enough vitamin A, D, E, C, B12, thiamin, riboflavin, niacin, calcium, iron, magnesium, phosphorus, potassium and sodium for males and females of all ages. This menu provides 26 g of fibre – the recommendation is 25 g/day for women and 38 g/day for men.
3,000 kcal Menu Carbohydrate Protein Fat Meal Energy Grams % energy Grams % energy Grams % energy Breakfast 640 kcal 115 72 % 20 13 % 10 15 % Snack 270 kcal 55 80 % 5 5 % 5 15 % Lunch 820 kcal 100 49 % 50 24 % 25 27 % Snack 340 kcal 55 66 % 5 7 % 10 27 % Dinner 870 kcal 100 47 % 45 21 % 30 32 % Snack 60 kcal 10 67 % 5 33 % 0 0 % Total day 3,000 435 58% 130 18% 80 24% This menu supplies adequate amounts of vitamins and minerals for males and females of all ages. This menu provides 45 g of fibre.
4,000 kcal Menu Carbohydrate Protein Fat Meal Energy Grams % energy Grams % energy Grams % energy Breakfast 850 kcal 140 66 % 30 13 % 20 21 % Snack 265 kcal 50 75 % 5 8 % 3 17 % Lunch 1,085 kcal 120 45 % 70 26 % 35 29 % Snack 385 kcal 65 67 % 10 10 % 10 23 % Dinner 1,330 kcal 170 51 % 55 16 % 50 34 % Snack 85 kcal 15 75 % 5 25 % 0 0 % Total day 4,000 560 56% 175 17% 120 27% This menu supplies adequate amounts of vitamins and minerals for males and females of all ages. This menu provides 58 g of fibre.
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Detailed Analysis 2,000 kcal Menu
Energy Carb Protein Fat 2,000 kcal Amount Group kcal grams Breakfast: 450 75 15 10 Bran FlakesTM with 30 g (1 oz) 1 GP 100 23 3 < 1 1% milk 125 mL (½ c) ½ MKA 55 6 4 1 Whole-wheat toast with 1 slice 1 GP 90 17 3 1 Jam and 15 mL (1 T) Other 50 13 < 1 0 Peanut butter 15 mL (1 T) ½ MA 95 3 4 8 Orange juice 125 mL (½ c) 1 VF 60 13 1 < 1 Snack 80 20 < 1 < 1 Apple 1 1 VF 80 20 < 1 < 1
Water Other Lunch: 660 80 40 20 Rye bread with 2 slices 2 GP 165 31 6 2 Lean roast beef 40 g (1½ oz) ½ MA 99 0 15 4 Cheddar cheese 25 g (1 oz) ½ MKA 100 < 1 6 8 Shredded lettuce 125 mL (½ c) ½ VF 4 < 1 < 1 < 1 Tomato and ½ ½ VF 13 3 < 1 < 1 Mustard 5 mL (1 t) Other 4 < 1 < 1 < 1 Raw broccoli with 125 mL (½ c) 1 VF 13 2 2 < 1 Low fat (dressing) dip 30 mL (2 T) Other 49 5 < 1 3 Banana 1 1 VF 105 27 1 < 1 1% milk 250 mL (1 c) 1 MKA 108 12 9 3 Snack: 125 30 2 < 1 Raisins 30 mL (2 T) ½ VF 60 15 < 1 < 1 Oat SquaresTM cereal 125 mL (½ c) ½ GP 65 15 2 < 1
Water Other Dinner: 685 70 45 25 Roast chicken, dark 75 g (2½ oz) 1 MA 180 0 26 8 Herbed brown rice 125 mL (½ c) 1 GP 110 23 3 1 Carrot coins 175 mL (¾ c) 1½ VF 79 18 2 < 1 Tossed green salad 250 mL (1 c) 1 VF 23 4 2 < 1 Italian dressing 15 mL (1 T) Other 93 1 0 10 Whole-wheat roll with 1 1 GP 76 12 3 1 Non-hydrogenated margarine 5 mL (1 t) Other 16 0 0 2 1% milk 250 mL (1 c) 1 MKA 108 12 9 3 Snack: Water Other Totals: Veg. & Fruit (VF) = 8, Grain Products (GP) = 6½, Milk & Alt. (MKA) = 3, Meat & Alt. (MA) = 2
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Detailed Analysis 3,000 kcal Menu
Energy Carb Protein Fat 3,000 kcal Amount Group kcal grams Breakfast: 640 115 20 10 Bran FlakesTM with 60 g (2 oz) 2 GP 197 47 6 <1 1% milk 250 mL (1 c) 1 MKA 110 12 8 2 Whole-wheat toast with 1 slice 1 GP 70 13 2 <1 Jam and 15 mL (1 T) Other 49 13 <1 0 Peanut butter 15 mL (1 T) ½ MA 96 3 3 8 Orange juice 250 mL (1 c) 2VF 118 27 1 <1 Snack: 270 55 5 5 Apple 1 1 VF 85 22 <1 <1 Yogurt 175 g 1 MKA 185 33 5 5 Water Other Lunch: 820 100 50 25 Rye bread with 3 slices 3 GP 250 45 8 3 Lean roast beef 75 g (2½ oz)) 1 MA 145 0 24 5 Cheddar cheese 25 g (1 oz) ½ MKA 100 <1 6 0 Shredded lettuce 175 mL (¾ c) ¾ VF 7 1 <1 <1 Tomato and 1 1 VF 26 5 1 <1 Mustard 10 mL (2 t) Other 9 1 <1 <1 Raw broccoli with 175 mL (¾ c) 1½ VF 18 3 2 <1 Low fat (dressing) dip 30 mL (2 T) Other 50 5 <1 4 Banana 1 1 VF 105 30 1 <1 1% milk 250 mL (1 c) 1 MKA 110 10 8 3 Snack: 340 55 5 10 Raisins 60 mL (¼ c) 1 VF 110 30 1 <1 Oat SquaresTM cereal 125 mL (½ c) 1 GP 120 20 2 1 Peanuts 30 mL (2 T) ½ MA 110 5 2 9 Water Other Dinner: 870 100 45 30 Roast chicken, dark 75 g (2½ oz) 1 MA 185 0 25 8 Herbed brown rice 250 mL (1 c) 2 GP 228 47 5 2 Carrot coins 250 mL (1 c) 2 VF 74 17 2 <1 Tossed green salad 500 mL (2 c) 2 VF 47 9 3 <1 Italian dressing 20 mL (4 t) Other 124 1 0 13 Whole-wheat roll with 1 1 GP 75 14 2 1 Non-hydrogenated margarine 10 mL (2 t) Other 28 0 0 3 1% milk 250 mL (1 c) 1 MKA 109 12 8 3 Snack: 60 10 5 <1 Air popped popcorn 15 g 500 mL (2 c) ½ GP 60 10 5 <1 Totals: Veg. & Fruit (VF) = 11½, Grain Products (GP) = 11, Milk & Alt. (MKA) = 4½, Meat & Alt. (MA) = 3
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Detailed Analysis 4,000 kcal Menu
Energy Carb Protein Fat 4,000 kcal Amount Group kcal grams Breakfast: 850 140 30 20 Bran FlakesTM with 60 g (2 oz) 2 GP 195 45 6 1 1% milk 250 mL (1 c) 1 MKA 110 12 9 2 Whole-wheat toast with 2 slice 2 GP 140 25 5 2 Jam and 30 mL (2 T) Other 95 25 <1 <1 Peanut butter 30 mL (2 T) 1 MA 190 7 8 15 Orange juice 250 mL (1 c) 2 VF 120 26 2 <1 Snack: 265 50 5 5 Apple 1 1 VF 80 20 <1 <1 Yogurt 175 g 1 MKA 185 30 5 5 Water Other Lunch: 1,085 120 70 35 Rye bread with 4 slices 4 GP 335 62 11 4 Lean roast beef 75 g (2½ oz) 1 MA 195 0 30 7 Cheddar cheese 50 g (1½ oz) 1 MKA 200 <1 13 16 Shredded lettuce 250 mL (1 c) 1 VF 10 2 1 <1 Tomato and 1 1 VF 25 5 1 <1 Mustard 15 mL (1 T) Other 10 1 1 <1 Raw broccoli with 250 mL (1 c) 2 VF 25 3 <1 Low fat (dressing) dip 45 mL (3 T) Other 70 7 <1 4.9 Banana 1 1 VF 105 26 1 1% milk 250 mL (1 c) 1 MKA 110 12 9 3 Snack: 385 65 10 10 Raisins 60 mL (¼ c) 1 VF 110 29 1 <1 Oat SquaresTM cereal 175 mL (¾ c) 1½ GP 170 32 5 2 Peanuts 30 mL (2 T) ½ MA 105 4 4 8 Water Other Dinner: 1,330 170 55 50 Roast chicken, dark 110 g (4 oz) 1½ MA 185 0 25 9 Herbed brown rice 375 mL (1½ c) 3 GP 340 71 8 3 Carrot coins 375 mL (1½ c) 3 VF 110 26 2 <1 Tossed green salad 500 mL (2 c) 2 VF 45 9 3 <1 Italian dressing 30 mL (2 T) Other 175 1 <1 19 Whole-wheat roll with 2 2 GP 150 29 5 3 Non-hydrogenated margarine 15 mL (1 T) Other 105 <1 <1 12 1% milk 375 mL (1½ c) 1½ MKA 165 19 12 4 Canned peaches 125 mL (½ c) 1 VF 55 15 <1 0 Snack: 85 15 5 <1 Air popped popcorn 23 g 750 mL (3 c) 1 GP 85 15 5 <1 Totals: Veg. & Fruit (VF) = 15, Grain Products (GP) = 15½, Milk & Alt. (MKA) = 5½, Meat & Alt. (MA) = 4 92 Top Fuel for Top Performance | January 2017
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Action Steps for Workshop 3
Fuel up before you begin physical work/activity:
Have you given your body fluid and fuel (carbohydrate – grain products, fruit, juice and/or milk)? Yes No Have you allowed time for your food to digest and be absorbed? Yes No My Plan for Improvement: ______
Fuel during physical activity/work:
Do you replace fluids at regular intervals – every 15-20 minutes during strenuous activity? Yes No When you are active for more than an hour, do you top up your fuel supply with carbohydrate? Yes No My Plan for Improvement: ______
Recover quickly:
Do you replace fluid lost through sweating? Yes No Do you fuel your muscles with carbohydrate-rich foods and a little protein? Yes No My Plan for Improvement: ______
Plan meals and snacks for the whole day:
Do you spread your fluid and food intake evenly between 3 meals and 2-3 snacks to fuel your body all day? Yes No Do you include food from all food groups at each meal? Yes No Do you carry nutritious food with you for snacks? Yes No My Plan for Improvement: ______
Stick to your everyday healthy eating plan:
Do you have a plan to follow your eating plan when you are at or away from home? Yes No Do you follow low-risk drinking guidelines? Yes No My Plan for Improvement: ______
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Workshop 4
TOP FUEL FOR TOP PERFORMANCE Participant Workbook
BODY COMPOSITION AND SPORT SUPPLEMENTS
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BODY COMPOSITION AND SPORT SUPPLEMENTS
Welcome back!
Yes At times No Check your progress:
Do you drink at least 2 litres (8 cups) of fluid daily? Do you eat breakfast, lunch and dinner? Do you eat snacks to manage your hunger? Do you eat a high carbohydrate meal or snack a few hours before physical work or workouts? Do you drink water or fluid before, during and after physical activity? For intense exercise longer than one hour, do you consume carbohydrate during the workout (fluid or food)? Do you replace fluid after a workout? Do you consume foods after a workout to help you recover?
Body Composition and Sport Supplements
Do you want to increase lean tissue? Do you want to reduce fat tissue? Do you check out the latest diet trends and give them a try? Are you looking for a ‘quick fix’ to change your body composition/body weight?
Do your meals provide the appropriate amount of energy for your body composition goals?
Do you follow your physical activity plan to meet your body composition goals?
Have you thought about taking supplements like protein powder that are promoted to physically active individuals?
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This workshop will allow you to:
Learn about increasing lean tissue and losing fat. Learn to assess your body composition and consider the changes you need to make if you want to alter your body composition. Be aware of unhealthy body image issues. Be aware of changes to your physical activity level that will change the amount of food you need. Learn how fad diets and food restriction affect your body. Learn the myths and facts about nutritional and dietary supplements and sport foods. Learn how to find reliable information on nutritional and dietary supplements. Think about situations in which limiting food intake, or lack of food, may lead to inadequate nutrient intake. Find out more about the nutrient composition of CF food rations and how to maintain high performance when eating food rations. Become aware of products that require careful consideration before you put them in your body.
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Body Composition/Weight Issues
Body composition and weight management issues are big business in North America. Many people and companies are selling books and products. It is often difficult to separate fact from fiction. On one hand, there is a concern about obesity. At the other extreme, people are starving themselves or exercising excessively to be extremely lean – to the point of serious illness. Neither overweight nor underweight is the picture of health.
Waist Measurement
Waist measurement indicates whether you carry your fat centrally. You are at increased risk of developing diabetes, high blood pressure and heart disease if measurements are:
Male Female
102 cm (40 in) or more 88 cm (35 in) or more 90 cm (35 in) or more for Chinese and South 80 cm (32 in) or more for Chinese and South Asian Asian population population
Source: Heart and Stroke Foundation of Canada, 2009.
How to Measure Your Waist: 1. Clear your abdominal area of any clothing, belts or accessories. Stand upright facing a mirror with your feet shoulder-width apart and your stomach relaxed. Wrap the measuring tape around your waist. Here is the position for the measuring tape
2. Use the borders of your hands and index fingers – not your fingertips – to find the uppermost edge of your hipbones. Tip: Many people mistake an easily felt part of the hipbone located toward the front of their body as the top of their hips. In fact, this part of the bone is not the top of the hip bone. Following this spot upward and back toward the side of your body is the true top of your hipbone. 3. Using a mirror, align the bottom edge of the measuring tape with the top of the hipbones on both sides of your body. Image Source: www.ncbi.nlm.nih.gov . 4. Make sure the tape is parallel to the floor and is not twisted. 5. Relax and take two normal breaths. After the second breath out, tighten the tape around your waist. The tape should fit comfortably and snug around the waist without depressing the skin. Tip: Remember to keep your stomach relaxed at this point. 6. Still breathing normally, take the reading on the tape.
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Body Mass Index (BMI) Table 4.1: BMI and Risk for Health
Body Mass Index (BMI) is a measure of heaviness, not fatness. BMI Risk for Developing BMI should not be used alone to assess body composition. BMI Health Problems should always be used together with waist measurement to help determine if your current weight is putting you at greater risk of Less than 18.5 Increased developing health problems. 18.5 - 24.9 Least The BMI is applicable for the average population, aged 18 to 65 25.0 - 29.9 Increased years. It does not apply to athletes or active Canadians who have a greater than average ratio of lean muscle mass to fat mass or 30.0 - 34.9 High to pregnant and breastfeeding women. 35.0 - 39.9 Very High Find Your BMI by using the graph: 40.0 or more Extremely High Find the point on the graph where your height (cm or in) and weight (kg or lb) intersect. Read the number on the dashed line closest to this point. Compare this to Table 4.1 above. Height (in) 57 59 61 63 65 67 69 71 73 75 77 79 81 140 308
135 297
130 286
125 275
120 264
115 253 50 48 110 46 40 242 44 105 42 231 35 100 38 220 36 95 34 30 209 32 90 198
85 28 25 187 Weight (lb) Weight Weight (kg) Weight 26 80 176 24 75 22 165 18.5 70 20 154
65 18 143
60 16 132
55 14 121
50 110
45 99
40 88 145 150 155 160 165 170 175 180 185 190 195 200 205 Height (cm)
Adapted from: Canadian Guidelines for Body Weight Classification in Adults – Top Fuel for Top Performance | January 2017 99 Quick Reference Tool for Professionals, Health Canada, 2003. A-MD-007-006/PW-001
A Look at Your Body Composition Goals
Step 1 Step 2 Step 3 Measure your waist Find your BMI Set your goal My WC: My BMI: Do you want to? Gain lean body tissue? Lose fat? Maintain your body weight/composition?
Increasing Lean Body Tissue
Your lean body tissue and your ability to gain muscle are influenced by: genetics type and amount of exercise rest and recovery food intake Your genetic make-up will influence the effect of the other three factors. If you are working out at the gym, you will get stronger. Your genetic make-up controls how much lean tissue your body produces in response to a training program designed to gain muscle.
Type and amount of exercise
A progressive resistance (strength training) program will stimulate muscle growth. Muscle gain is gradual for adults, rarely more than 5 kg (10 pounds) per year. Aerobic activity may be recommended to reduce fat stores and give a lean appearance. Too much aerobic activity may use most of the available energy, not leaving enough energy to build muscle. Protein for muscle building…. As body fat is used and muscle develops, total weight There’s a cheaper whey! The average North may remain unchanged. American diet supplies more than enough protein for athletes. If however, you are not Rest and recovery getting enough, rather than spending big bucks on protein powders, try good old skim milk Muscle grows during periods of rest following powder – it is cheaper and contains whey as training. well as other proteins. Mix into milk, pudding, soups, sauces, and casseroles. Allow adequate recovery between strength training exercise bouts (48 hours for each muscle group) and get enough sleep.
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Type and amount of food consumed Fortified Milk Recipe Your body needs energy to build amino acids into protein tissue. Add 1 cup (250 mL) of skim You need adequate but not excessive protein. See calculation of your milk powder to 4 cups (1 L) protein needs in Workshop 3. of 1% milk. Mix well, store in the refrigerator and use Do not skip meals and ensure adequate food intake. You may need to as needed. eat more. For energy content per Allow 500 to 1,000 additional kcals per day for muscle growth. Exact serving see table below. kilocalorie recommendations for weight gain are not available. Your genetics will influence how your body uses any extra energy, so watch for fat gain rather than lean muscle gain.
o Choose nutritious, high calorie foods from all food groups such as granola, raisin bran, dried fruit, date squares, milk, meat, avocado, nuts and seeds. (See table below)
o Add healthy snack(s). For example have a bedtime snack of a peanut butter sandwich with a glass of milk.
o Eat a larger than normal portion at mealtimes. o Make nutritious milkshakes. Blend milk or fortified milk (see recipe) with yogurt, fruit (fresh, frozen or canned) and ice cubes in the blender to make a delicious drink.
o Examples of foods that have more calories per serving are listed below: Note that the second item in each row is higher in calories and the better choice for muscle growth.
Table 4.2: Calorie Comparison of Common Foods
Food Serving Calories Calories Gained
Cheerios® 110 1 cup (250 mL) 190 Muslix® 300 1% Milk 110 1 cup (250 mL) 125 Fortified 1% Milk (see recipe above) 235 Arrowroot Cookies 85 3 cookies 120 Fig Cookies 205 Green Beans 40 1 cup (250 mL) 100 Corn 140 Rice 190 1 cup (250 mL) 70 Baked Beans 260 Orange Juice 110 1 cup (250 mL) 60 Cranberry Juice 170 Vegetable Soup 80 1 cup (250 mL) 50 Split Pea Soup 130 Apple 130 1 large 40 Banana 170
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Fat Loss
Fat loss is only beneficial if it leads to better performance and good health. Many people who are at an optimal weight believe they are too fat and in an attempt to reach an unrealistic body weight decrease muscle, strength, health and performance.
If fat loss is necessary, it should be gradual at ¼-1 kg or ½-2 lbs/week.
Type and amount of exercise
Aerobic exercise uses both carbohydrate and fat as a fuel source. Aerobic physical activity is needed to use body fat. During physical activity, your body uses more energy per minute than when sitting or at rest. After physical exercise, your body continues to use energy at a higher rate than at rest. The harder the physical work, the longer your body uses energy at a higher rate. Progressive resistance (strength) training stimulates muscle growth. Resting energy expenditure is higher when you have more muscle. Remember, one pound of fat stores 3,500 kcal of energy. Use energy as often as possible by walking, using stairs, etc. Plan to be active for 30 minutes or more every day. Ideally, aim for 60 minutes every day.
Type and amount of food consumed
It is important to consume adequate energy from all food groups. Resting energy expenditure slows when food intake is severely restricted. Eat breakfast to top up your blood glucose level. Remember, your brain needs carbohydrate for fuel. You need energy and a stable blood glucose level to perform your duties. You have a limited amount of stored carbohydrate. Eat 5 or 6 small meals and snacks each day to minimize hunger. Eat every 3-4 hours throughout the day. Keep an eye on your portions. Eat smaller portions at meal times. Be sure to eat at least the minimum recommended number of servings from each food group from Canada’s Food Guide. Choose high fibre foods such as high fibre breads and cereals, vegetables, fruit and legumes. High-fibre foods require more chewing, take a longer time to eat and provide a feeling of fullness. Add foods that are filling but are low in calories such as salads, a variety of vegetables and broth based or vegetable soups. To reduce calories, be sure to enjoy lower-fat and lower-sugar varieties of foods. Have a fruit when choosing a dessert or snack. Our body sometimes responds to thirst with a feeling of hunger. Make sure you are drinking enough to prevent this. Choose lower calorie fluids like water, soda water, or sparkling water. Keep a journal of what you eat and how much physical activity you do. The journal can reveal where your habits need to be changed and may also help you control portion sizes and plan more balanced meals.
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My Weight Goal-Setting Worksheet
My current weight: My long term weight goal:
Losing Weight:
To lose 5% of my weight, I will need to lose: kg (lb).
At a healthy rate of ¼ - 1 kg (0.5 – 2 lb) per week, this should take me: weeks.
To lose 10% of my weight, I will need to lose: kg (lb).
At a healthy rate of ¼ - 1 kg (0.5 – 2 lb) per week, this should take me: weeks.
Gaining Weight:
Muscle gain is gradual for adults and no more than 5 kg (10 pounds) per year!
I wish to gain: kg (lb). At a rate of ¼ kg (0.5 lb) / wk, this should take me: wks.
Do you want to change anything?
Your aerobic physical activity program? Yes No My Plan: ______Your strength training workout? Yes No My Plan: ______Your food intake? Yes No My Plan: ______
Hungry for more information? Refer to the Resources section in this workbook or www.coach.ca to learn more about: Losing Weight for Athletes Gaining Weight for Athletes
Consult your local Strengthening the Forces Health Promotion Office for information about the Weight Wellness Lifestyle Program and health professionals in your community who can help you.
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Body Image
Visual appearance and body weight can be deceptive for people, especially athletes who tend to compare themselves with people around them. Because of today’s society which is appearance conscious, many people visualize an image of what they want or think they should look like. Yet few people can actually achieve their desired physique.
People come in different shapes and sizes, most of which are genetically set. Rather than obsess about your body’s imperfections, try to let go of your disatisfactions. Accept yourself for the person you are, appreciate your body for all the things it does for you. Focus on relationships in life that really matter.
Distorted body image and eating disorders
Even lean athletes can succumb to body disatisfaction, despite their fitness level. Many see themselves as having unacceptable bodies and this can lead to the development of eating disorders (anorexia nervosa or bulimia).
Despite their collective label, these disorders are not about food. Eating disorders are:
A way of coping with deeper problems that a person finds too painful or difficult to deal with directly. Complex conditions that signal difficulties with identity, self-concept and self-esteem. Cross cultural, racial and socio-economic boundaries, and affect both men and women. Debilitating and can be life threatening.
Muscle dysmorphia
Today, men in particular, may become obsessed or feel pressure to aquire a lean muscular look. Body Dysmorphic Disorder (BDD) is a condition of preoccupation with an imagined defect in appearance.
Muscle dysmorphia is a form of BDD in which individuals develop a pathological preoccupation with their muscularity. These individuals believe that they are too small and do not have enough muscle mass. Many spend endless hours in the gym and may take dangerous supplements or drugs like anabolic steroids to bulk up.
Getting help Top Fuel for Top Performance does not address the above topics because of their complexity and clinical scope. The sooner someone seeks help, the sooner they will benefit from treatment.
If you think that you or someone you know might suffer from anorexia, bulimia or BDD, speak with a health professional in your clinic who can refer you to a professional experienced with the above disorders.
For more information see: Canadian Mental Health Association at www.cmha.ca and National Eating Disorder Information Centre www.nedic.ca.
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Why You Eat
Understanding why you eat may help you to make better food choices. If your goal is to provide the healthiest fuel for your body, it is important to pay attention to your food selection. Many people eat for other reasons than fuelling their bodies. Some people eat because of boredom or emotions.
Each of us faces many external (environmental) and internal (emotional) triggers every day, but most go unnoticed.
External Cues
External cues come from our surroundings and signal us to eat. These cues are divided into two types: physical and social cues. Physical cues that trigger eating come as a result of our physical environment. Examples include accessibility of food (how close it is), advertising and the smell of food. Social cues are triggered by interactions with other people. In such situations we may find that we are encouraged to overeat or to eat more than originally planned.
Internal Cues
Internal cues come from within ourselves and make us want to Are You Really Hungry? eat. These cues are divided into two types: emotional and . Has it been more than 4 hours physiological cues. since you last ate? Emotional cues such as boredom, anger or stress can be . Did you have a well-balanced meal triggers for us to eat. This leads to emotional eating which is that should have satisfied you? eating for comfort rather than nourishment or physical . Are you thirsty? Thirst is often hunger. Often the foods that are chosen as comfort foods are confused with hunger. sweet, high-calorie and high in fat; not the healthiest choices. Physiological cues are sometimes known as ‘hunger pangs’. They may or may not be related to real hunger. We often think symptoms like headaches, increased salivation or stomach growls mean we are hungry and sometimes this is true. However, we can also experience these signs if we are tired or bored. When you are “hungry” take a minute to determine if you are truly hungry or not (see text box above).
Why do you eat? Mark all that apply to you:
This is the only chance you have to eat until the next meal or ‘coffee’ break. You feel a little hungry (maybe you think, “food would be nice”). You feel moderately hungry (possibly an empty feeling in your stomach). You are extremely hungry. You may be irritable, tired, have a headache, have difficulty thinking or feel weak and/or shaky. A co-worker is eating and the food looks good. You just ate but someone brought some home baking (or other food) that looks tasty.
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Learn When to Stop Eating
Eat when you are hungry and stop when satisfied. It sounds easy. Much of the time, however, people eat from habit. They eat lunch because it is lunch time. Frequently, people put about the same amount of food on their plate, regardless of the amount of physical activity that day. This can become a problem when a person becomes very active, has changed to a less active job, or has stopped training.
It can be difficult to stop eating food that tastes great. Similarly, if you have been taught to clean your plate, you may continue to eat beyond the point where you no longer feel hungry.
When a person is very hungry, it is natural to eat quickly. Scientists have observed that it takes about 20 minutes from the time a person begins to eat until their brain detects an increase in blood glucose level. You can eat quite a bit of food in 20 minutes. Pace yourself and stop eating when you have eaten enough.
How often have you finished a meal, only to realize you feel too full? Frequently Occasionally Never
Tricks for mindful eating
Eat slowly:
o Put your knife and fork (or your sandwich) down between bites. o Stop for a drink of water between bites. o Eat raw food like salad or a carrot between bites or before your meal (these foods need to be chewed and are difficult to eat quickly). Feel satisfied with smaller portions of food:
o Use a smaller plate (studies have shown that if the plate looks full, you feel satisfied with less food).
o Eat foods with more fibre. Re-assure yourself that you will not go hungry:
o Serve yourself a small portion and allow yourself a second portion or a snack if, after 20 minutes, you are still hungry. Stop eating when you feel satisfied:
o Separate a portion of your meal and put it aside. After eating the first portion, check if you have eaten enough.
o Practice leaving food on your plate, especially if someone else filled your plate (in the mess hall or a restaurant). Pay attention to how full you feel. Chew your food well – taste and savour it! List one or two tricks you want to try: 1. ______2. ______
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Maintaining Body Composition When Physical Activity Levels Change
When physical activity levels increase quickly due to re-assignment or a new training program, increased hunger may signal your body that more fuel is needed. Be aware that if your physical demands are high for several hours each day, the physical activity may dull your sense of hunger. If you are tired all the time, check the amount and the quality of food you are eating.
When physical activity levels decrease (an injury, a change in duties or retirement from a sport), your appetite (desire for food) does not diminish as quickly as energy output does. Increased body fat is frequently noticed soon after a decrease in physical activity.
Whether your activity level has increased or decreased, be sure that you are eating enough food to maintain your lean body tissue.
Food quality: Choose a variety of colourful, whole foods versus mostly processed foods.
Quantity: Review pages 24-26 using your new activity level.
Inadequate energy intake changes resting energy expenditure and hormones
Inadequate energy intake slows resting energy expenditure. Dramatically cutting back on food can make it difficult to lose body fat. Low energy intake, combined with heavy exercise, does not provide enough energy for all vital body functions. As a result, hormone levels drop, reducing reproductive functioning and limiting calcium absorption for healthy bones. Many normal body functions are negatively affected. Most studies on restricted food intake with high energy output have been on female athletes. The few studies on men indicate that low energy intake, over time, leads to lower levels of reproductive hormones such as testosterone.
Energy Restricted and Fad Diets
Beware of ‘dieting’. In North America, ‘dieting’ and restrictive eating are popular. Some people have ‘dieted’ for so long they can no longer identify when they are hungry and when they are full. As a result, they forget to eat until they are famished and then they continue to eat until they feel stuffed. They are out of touch with their body. The ‘diet culture’ has had widespread influence on both ‘dieters’ and ‘non-dieters’.
You may have been on diets before. If you are like most people, you probably lost some weight, but then you gradually went back to your old eating habits and weight. Why? Eating and activity patterns have been learned over a long period of time, and changing such long-time habits is challenging. It takes months of focusing on a behaviour change to make it stick and make it become a habit. This is when you can consider yourself in a maintenance phase. Achieving and maintaining a healthy weight is accomplished only through permanent habit change. Changes in habit should not be too drastic because you would likely not continue to do them over the long-term.
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Fad diets
Many people are looking for a quick solution to weight management. They want to believe there is an easy way to lose weight while eating all their favourite foods.
Fad diets come and go. Some are recycled, reappearing with a new name. Many diets create a quick weight loss by reducing the body glycogen and water you normally store.
Because it is not ethical to make people eat a diet that is thought to be a poor choice, there are few scientific studies on fad diets. However, scientists have studied what happens to the human body when there is not enough food – during starvation.
When carbohydrate is lacking in the diet, stored glycogen is used. Water is stored with glycogen. As glycogen is used, water is lost and body weight drops quickly. This weight returns if carbohydrate foods are eaten and glycogen is replenished. Note that the weight loss is primarily water weight, not fat loss.
Humans need carbohydrate for all cells, especially the brain and red blood cells. Your body has a back-up system to be sure there is always some glucose – your liver can make glucose from amino acids. If your goal is to increase lean tissue, you do not want your liver using protein to make glucose! If your goal is fat loss, you want to keep or increase your lean tissue (protein) because protein tissue uses energy at a faster rate than bone or fat tissue. Protein tissue is important for maintaining or increasing your resting energy expenditure.
Finding trustworthy information
Ask these questions when you hear nutrition news or diet information: Too Good to be True? If the weight loss program sounds too Who will benefit financially if you purchase diet books, good to be true, it is! Reducing body products or programs? fat stores is a slow process that requires you to reduce calories and/or Are there any promises made for a quick fix or an instant increase your activity level. cure? Does the claim sound too good to be true? Is the recommendation based on personal success stories or testimonials? Does the advice contradict eating a variety of foods from ALL food groups as in Canada’s Food Guide? Do you have to buy any special products or food products, supplements and/or injections? Does the program promise weight loss of more than 1 kg (2 lb) per week?
If you answered ‘yes’ to any of the questions, the information should not be trusted. Frequently, the person or group providing the information will benefit financially from the products that they are promoting.
Adapted from Dietitians of Canada fact sheet ‘Believe it or not … Finding Reliable Nutrition Information’ www.dietitians.ca and Selecting a Weight Loss Program, Ottawa Public Health www.ottawa.ca
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Fuelling for Action on Food Rations
The CAF possesses various combat/emergency rations and ration supplements to meet the differing operational requirements and environmental conditions encountered by military personnel involved in training or deployed operations. Canadian combat rations are designed and developed to meet military personnel’s physical and dietary requirements, while incorporating Canadian cultural as well as common military personnel food preferences.
Eating Well with Canada’s Food Guide is used as the basis for the design and development of the Canadian combat rations, adhering to the Canadian nutrition standards and to the requirements of the NATO Standardization Agreement – STANAG 2937 for individual combat rations. There are three types of combat rations: Individual Meal Pack (IMP), Emergency Ration/Light Meal Combat (LMC), and Survival Food Packets.
Individual Meal Pack (IMP) provides a regular full meal and is the primary alternative to a freshly prepared meal. IMPs are nutritionally complete (except that they are slightly below the daily recommendation for calcium and folic acid). When IMPs are consumed for longer than 30 consecutive days, medical officers are responsible for assessing whether or not there is a requirement for vitamin and mineral supplements.
Emergency Ration/Light Meal Combat (LMC) is used as an emergency ration or as a supplement to the IMP when fresh supplements are not available. LMCs can sustain the operational capability of military personnel for 48 consecutive hours when the regular food supply is disrupted and where drinking water is freely available.
Survival Food Packets consist of the Basic Survival Food Packet, the Supplementary Beverage Survival Food Packet, Survival Rations for Life Rafts and Emergency Drinking Water, and provide sustenance for two days (can be used for up to six consecutive days in situations where there is a minimal expenditure of energy and limited drinking water). There are also food supplements to the combat rations: the Arctic Supplement, the Tropical Supplement and the High Protein Drink.
Table 4.3: Nutrient and Calorie Comparison of Food Rations
Type Energy (kcal) Protein Fat Carbohydrates
Individual Meal Pack (IMP) 1200 kcal per meal No more 13-21% 45-65% (3600 kcal daily) than 35%
Light Meal Combat (LMC) Approx 1000 kcal 10% 30% 60%
Basic Survival Food Pack Approx 500 kcal 0 0 100%
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The ration menu design follows these principles:
Incorporate a variety of foods that provide a balanced, nutritious selection of foods; Provide sufficient energy and nutrients to meet the requirements of an active, healthy military force; Use standard commercial food products that are shelf-stable and that are familiar to diners; and Exclude food products that have specific nutritional claims or which have been substantially fortified or concentrated in a specific nutrient.
Stripping of rations
Stripping of rations is a common occurrence for a number of reasons. The same principles of optimal nutrition for fresh feeding discussed in previous workshops apply to consumption of combat rations. If eating combat rations, you want to ensure optimal and balanced intake of water, carbohydrate, protein, fat, vitamin and minerals. Stripping of combat rations would compromise these standards and would upset the balance of nutrients available for consumption.
Stripping of combat rations contributes to under-consumption. Under- consumption may result in a decrease in physical and cognitive performance, increased fatigue and an increased risk of injury.
To enhance consumption of combat rations:
Schedule regular meal periods and allocate sufficient time to eat, if possible. Ensure at least two meals per day are consumed. Encourage eating in groups. Consume fresh food as often as possible (IMP Fresh Supplements), when necessary use LMCs as a supplement to IMPs when fresh supplements are not available. When necessary use High Protein supplements if one meal or more is missed.
Fuelling for Action on Food Rations section provided courtesy of Directorate of Foods Services Headquarters, Ottawa, 2010.
Hungry for more information? See page 127 in the Reference Section for more information on energy expenditures and fuel requirements in combat operations.
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Performance Enhancing Supplements
To improve performance, athletes are often tempted to turn to performance enhancing supplements. These products may be helpful but they can also be harmful, especially when used excessively or in combination with other products. In addition, there has not been adequate research on important issues such as risks, benefits and adverse reactions in different temperature environments and elevations, the effects on judgement and reaction times, as well as the consequences of long-term use and drug interactions.
In Canada, perfomance enhancing supplements are divided into nutritional supplements and dietary supplements.
Nutritional supplements B) Nutritional supplements are meant to supplement a diet that may be inadequate in energy and essential nutrients. Sports drinks, sports bars and gels, most protein powders and meal replacement drinks (e.g. Ensure™, Boost™) are some examples. These supplements provide a source of calories from carbohydrate, protein or fat.
They are regulated as foods in Canada and must have a Nutrition Facts table on the package.
Here are examples of Nutritional Facts tables for two different nutritional supplements.
Can you guess what the products are? (See answer on the bottom of page 112.)
A)
Dietary supplements
Dietary Supplements are tablets and capsules, amino acids, herbal remedies and vitamin-mineral supplements. They are not considered food because of the ingredients they contain and thus, are regulated differently than food.
These products will have a Natural Product Number (NPN) or Homeopathic Medicine Number (DIN-HM) on the label if they are legally approved for sale in Canada.
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Practical tips
For athletes entering competitions where drug testing is done, caution is required. Many supplements contain unlisted ingredients which can result in a positive drug test and a suspension from sport or disqualification. Before trying a supplement, talk to a qualified health or nutrition professional. Always look for NPN or DIN-HM on these types of products. Remember, being “natural” or approved for sale is still no guarantee that the supplement is risk free. Supplements can be toxic if taken in excess amounts, can interact with other supplements, medications or foods and can even be contaminated with ingredients that are banned in sport. Licensed Natural Health Products Database (LNHPD) http://www.hc-sc.gc.ca/dhp- mps/prodnatur/applications/licen-prod/lnhpd-bdpsnh-eng.php contains product specific information on those natural health products that have been issued a product licence by Health Canada.
o A product licence means that the product has been assessed by Health Canada and has been found to be safe, effective and of high quality under its recommended conditions of use.
o Consumers can identify licensed natural health products by looking for the eight-digit Natural Product Number (NPN) or Homeopathic Medicine Number (DIN-HM) designation on the label. Even products that have been studied extensively do not have clear benefits for everyone. For example, caffeine can improve endurance for some people. For others, it causes stomach upset, restlessness, anxiety, headaches and poorer performance. The more caffeine you consume daily, the less performance benefit you obtain. Ask the following questions:
o Does the product have a NPH or DIN-HM? o Are you using the product as directed? o Are you aware of the risks and side effects? o Are the product’s claims based on carefully controlled scientific study? o Are claims based on testimonials and success stories? These are not reliable research! o Do the claims sound too good to be true? o Do you need this product or do you need to eat more carefully, making sure you have enough energy before, during and after physical activity?
o Which costs more? Likely the supplements are more expensive than food.
Answers for question on page 111: These labels are from A) Energy Bar B) Carnation Breakfast Anytime™
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Hunt for Supplement Facts
Read information on pages 114-117 and complete the table below.
Supplement Claim Facts & Side Effects Bottom Line
Anabolic Steroids
Caffeine
Creatine
Glucosamine
Protein Powder
Energy Drinks
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A Closer Look at Some Popular Supplements
Anabolic Steroids
Anabolic steroids are synthetic substances that are structurally very similar to the male sex hormone, testosterone. Most anabolic steroids being sold on the street are produced on the black market where there is no quality control. Chemical analysis of these products has even shown some products being sold as steroids were actually car polish coloured with urine. Safe and effective? Bodybuilders and athletes often use anabolic steroids to build muscle and improve athletic performance. Abuse of anabolic steroids has been linked with many health problems that range from unattractive to life threatening and include: Acne and cysts. Aggressive behaviour. Breast growth and shrinking of testicles in men. Bottom Line Voice deepening and growth of body hair in women. While anabolic steroids work to build Heart problems, including heart attack, irregular heart muscle and increase endurance, these beat, sudden cardiac death, congestive heart failure. are dangerous substances that should be avoided because of their long list of High blood pressure. serious side effects. In addition, many Increase in LDL (“bad”) and decrease in HDL (“good”) of them have contaminants that could cholesterol and hardening of the arteries. be very harmful. Liver disease, including cancer. Mood disorder, depression. Reduced fertility.
In Canada, anabolic steroids and their derivatives are regulated under the Controlled Drugs and Substances Act, meaning that it is illegal to obtain or sell them without a prescription.
Caffeine
Caffeine is found in coffee, tea, colas, energy drinks, caffeinated waters, gels and bars. Caffeine is a central nervous system stimulant that affects most of the body’s systems. Safe and Effective? Caffeine’s effects can either help or hurt performance. Caffeine can help endurance, strength and power sport performance for some people. However, the side effects of caffeine such as jitteriness, anxiety, increased heart rate and blood pressure, stomach upset and poor sleep could hurt performance. This is especially true if you are sensitive or not used to caffeine. If you choose to supplement with caffeine, stay within Health Canada’s recommended limits of no more than 400 mg/day for adults, which is approximately 3 cups of coffee. Bottom Line Remember even when supplements are pure, safe and effective, they can’t make up for a poor diet. A well-designed training Caffeine is an effective performance program, well-balanced eating plan with enough calories, and enhancer provided it is taken in the adequate recovery time and sleep are proven to help correct amount and for the right performance. activities.
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Creatine Creatine is a compound found naturally in meat and made in the human body. It is a muscle fuel that helps provide energy for short, very high intensity exercise sessions lasting 30 seconds or less. The amount that can be stored in muscles varies greatly from one person to the next. The daily creatine turnover can be easily replaced by eating a balanced diet that includes eggs, meat, poultry and fish. Safe and Effective? Creatine supplementation can improve performance of short and repeated bouts of exercise (e.g interval training in sprinting, swimming, cycling and weight lifting) in some people. It is the ability to do this little extra training that stimulates the muscles to grow, not the creatine itself. Creatine is not helpful for endurance sports or sports where a light body mass is important for performance. It can also result in muscle tightness due to Bottom Line water retention. People often mistake the rapid early weight gain Creatine may help some people with as muscle gain but in fact it is due to the body water retension. low muscle creatine stores, who Other reported side-effects are stomach cramping, nausea, participate in repetitive high intensity diarrhea and sleep problems. activities. Creatine appears safe as long as your kidneys are healthy. It is important to note that the body can only store a limited amount of creatine and anything more than this is expelled in your urine. The long-term health effects of regular creatine supplementation are not known.
Glucosamine Glucosamine is produced in the body and is part of joint cartilage. People take glucosamine supplements in the hopes of preventing or reversing joint damage and pain.
Safe and Effective? Glucosamine and chondroitin may help to Bottom Line postpone and/or prevent joint problems by slowing cartilage For some people with excessive joint degeneration and reducing the degree of joint pain in active wear and tear, glucosamine offers a individuals. Overall, glucosamine appears to be a safe safe way to reduce the symptoms they supplement. However, people with shellfish allergies may need may experience. to avoid glucosamine products that are made from shellfish. Read the product label carefully.
Protein Powder Protein powders are the most popular nutritional supplements on the market. Proteins are building blocks for many body tissues such as muscles, tendons, enzymes and hormones. Protein powders claim to build larger muscles and provide greater exercise stamina. Bottom Line Safe and Effective? Only resistance training will stimulate muscle growth. You only need to eat a small amount of protein to meet If you are eating a well balanced diet, your body’s daily need to build and repair. Eating more protein using protein powder is a waste of than your body needs will not promote extra muscle growth. Any money and can contribute to fat gain extra will either be converted to glucose and used as fuel or stored and not muscle gain. as fat. Eating large amounts of protein powder has been linked to upset stomach and diarrhea. Supplement information adaptated from: o The Dietary Supplement Dilemma: Helpful or Harmful? Canadian Forces Health Services Group, Strengthening the Forces, 2006. o The Scoop on Sports Supplements. Dietitians of Canada, 2009. o National Institute on Drug Abuse www.nida.nih.gov o Burke and Deakin, Clinical Sports Nutrition, Fourth Edition, Mc Graw-Hill Australia Pty Ltd. 2010.
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Energy Drinks
“Energy drinks” claim to supply mental and physical stimulation for a short period of time. Examples of energy drinks include: Red Bull Energy Drink®, SoBe Adrenaline Rush®, Rockstar®, Monster®, Dark Dog®, NOS Energy® Drink, YJ Stinger®, Full Throttle®, Energy Pro®, Red Rain®, Red Dragon Energy Drink® and many others.
They usually contain caffeine, taurine and sugar. “Energy drinks” should not be confused with sport drinks such as Gatorade or Powerade, which re-hydrate the body and replenish electrolytes.
What is in energy drinks and why?
Caffeine: Caffeine (and also sugar) are the main ingredients in energy drinks that give you the feeling of more energy. The amount of caffeine in most 250 mL sized cans of energy drinks is 80 mg, which is less than a typical cup of coffee. Health Canada says that most healthy adults can safely consume up to 400 mg of caffeine in a day.
However, the amount of caffeine in energy drinks is more than what is recommended for children. Health Canada says that children under 12 years of age should have much less than 85 mg of caffeine a day. What this means is that one energy drink can easily put children over their caffeine limit.
Too much caffeine can cause irritability, nervousness and sleeping problems. It is not recommended that children and young teenagers use energy drinks.
Sugar: Sugar provides you with energy in the form of calories. A small can (250 mL) is likely to have at least 100- 130 calories. Many energy drinks are sold in much larger can sizes, which would contribute more unneeded calories to your diet.
Taurine: This is a naturally occurring compound found in some of your body’s tissues, in meat and dairy products. It has been claimed that adding taurine to energy drinks will make you more alert, but there is no scientific evidence to support this. We also do not know the long-term health effects of consuming taurine in energy drinks on a regular basis.
Medicinal herbs: Many energy drinks contain herbs like Ginseng and Gingko Biloba. Label claims suggest that these herbs improve performance. However, there is no scientific evidence to support this claim. Additionally, some herbs can interact with medications and other supplements. Be sure to talk to your doctor before using these products, especially if you are taking medications or other supplements.
Energy drink manufacturers may also add other ingredients that they say provide extra energy, such as B vitamins and glucuronolactone (a type of carbohydrate). At this time, there is no scientific evidence to support these claims.
Are there side effects from using energy drinks?
Side effects from consuming energy drinks are possible. While moderate use by healthy adults is generally safe, side effects can occur if energy drinks are abused, such as when they are mixed with alcohol or if they are overconsumed. Side effects reported include: nausea, vomiting, irregular heartbeats, elevated blood pressure, dehydration and seizures in susceptible individuals.
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Are all energy drinks regulated?
Energy drinks follow the same regulations as food (legislated by the Canadian Food Inspection Agency (CFIA) for labelling and the Food and Drug Act monitors content), however “energy shots” are classified as dietary supplements and fall under Canada’s Natural Health Product (NHP) regulations. If the energy shot has a Natural Product Number (NPN) - look for the letters NPN and an eight digit number on the side of the can, then it has been approved for sale. However, this does not mean it is safe for use by all groups. Follow the warnings on the label.
Should I use an energy drink during exercise?
Water is your best choice to drink during most types of activity. When you need something more for intense exercise lasting longer than an hour you may want a sport drink. Sport drinks have specific amounts of sugar and electrolytes (such as sodium and potassium). Sugar helps to keep you exercising longer and harder while electrolytes help replace some of the nutrients you lose through sweat.
Energy drinks are not the same as sport drinks. They tend to be higher in sugar, which make them harder to absorb during exercise and could cause stomach upset. Often, they are also carbonated which makes it harder to drink enough to stay hydrated.
Before you use energy drinks remember: Children, pregnant or breastfeeding women should NOT consume energy drinks. Don’t go over the recommended intake limit of 500 mL (2 cups) per day. Do not mix with alcohol. Talk to your doctor before using energy drinks, especially if you are taking medication or other supplements. Avoid energy drinks when exercising. Report any adverse reactions you have from using energy drinks to your doctor or to MedEffect Canada. Source: EatRight Ontario www.eartrightontario.ca
Hungry for more information? For more facts about energy drinks see: Sugary Drink Sense Factsheets at http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Energy-drinks.aspx.
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Action Steps for Workshop 4
Check your meals:
Do you give your body adequate carbohydrate from vegetables and fruit, grain products, milk, yogurt or alternatives (e.g. soy beverage) so you have enough energy for your activity? Yes No
Eat well to meet your body composition goals (gain lean tissue, lose fat, or maintain lean tissue):
Does your eating pattern include enough vegetables and fruit, grain products, milk and alternatives and meat and alternatives to supply sufficient energy? Yes No Do you have an appropriate balance between food energy and physical activity to meet your goals (an extra 500-1000 kcal of energy for muscle growth or an energy deficit of 500 kcal for fat loss)? Yes No
Avoid diet fads and have a positive body image:
Have you visited your local Strengthening the Forces Health Promotion Office for information about programs and individuals in your community who can help you? Yes No
Be sure you have the facts before you buy dietary supplements:
When buying a Nutritional Supplement, do you check the Nutrition Facts on the food label? Yes No When considering a Dietary Supplement, do you always look for NPN or DIN-HM on the label?
o Do you check the Licensed Natural Health Products Database (LNHPD) at http://www.hc- sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod/lnhpd-bdpsnh-eng.php to find out if the product has been approved for sale by Health Canada? Yes No Ensure adequate nutrients when food is not easily available: Do you have a plan for the type of food you will carry or seek out to meet your needs? Yes No
Fine tune your eating and physical activity goals:
Do you continue to set SMART goals? Yes No Do you have a plan to fine tune, change or monitor your behaviour? Yes No
My Plan for Improvement: ______
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TOP FUEL FOR TOP PERFORMANCE Participant Workbook
REFERENCES
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Recommended Books and Resources
Clark, Nancy, MS, RD, Sports Nutrition Guidebook, Fifth Edition, Human Kinetics Publisher, 2013. Burke, Louise, and Deakin, Vicki, Practical Sports Nutrition, Fifth Edition, McGraw-Hill Education, 2015. Health Canada publications
o Canada’s Food Guide www.healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine- alimentation/food-guide-aliment/index-eng.php
o Nutrient Value of Some Common Foods http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri- data/nutrient_value-valeurs_nutritives-eng.php
o Physical Activity Guide www.phac-aspc.gc.ca/hp-ps/hl-mvs/pa-ap/index-eng.php Directorate of Food Services
o A-85-269-001/FP-001 Food Services Direction and Guidance Manual, Chapter 2 – Standards and Procedures, Annex B – Standard Meal Item Availability Table and Annex C – Portion Size Standard http://admmat.mil.ca/cosmat/lbi/DFoodSvcs/Documents/Chapter2_e.pdf Performance Enhancers Facts and Bottom Line Canadian Forces Health Services Group, Directorate Force Health Protection, Strengthening the Forces, 2013.
Strengthening the Forces
Strengthening the Forces (STF) www.forces.gc.ca/en/caf-community-health- services-wellness/index.page - Health Promotion in the Canadian Forces provides programs, campaigns and policies that support healthy lifestyle and environments. Your local Health Promotion staff deliver the following programs: Nutritional Wellness: Top Fuel for Top Performance, and Weight Wellness Lifestyle Program. Social Wellness: Stress Take Charge, Managing Angry Moments, Mental Fitness and Suicide Awareness, and Inter-Comm. Addiction Awareness and Prevention: Butt-Out, Alcohol, Other Drug and Gambling Awareness. Injury Prevention and Active Living: Injury Reduction Strategies for Sports and Physical Activity. Contact your local Health Promotion office and find out what’s happening at your Base/Wing.
Reliable Internet Sites
General Nutrition
The Dietitians of Canada website www.dietitians.ca allows you to: Explore Eat Well, Live Well for many interactive tools, tips and fact sheets. Have a nutrition question? Search your topic of interest in the Resource Centre. Take tour through a Virtual Grocery Store. Build and evaluate your menu using Let’s Make a Meal.
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Analyze and modify your own recipes using Recipe Analyzer. Download and try some Healthy &Tasty Recipes. Check your nutrient intake and physical activity using EATracker. Look for a dietitian in your area using Find A Dietitian.
The Health Canada website http://www.hc-sc.gc.ca/hl-vs/index-eng.php healthy living section has many resources. The Health Canada site has information on nutrients in food groups and information related to Canada’s Food Guide. www.hc-sc.gc.ca/fn-an/label-etiquet/index-eng.php has information and activities related to the labels on food. Licensed Natural Health Products Database (LNHPD) at http://www.hc-sc.gc.ca/dhp- mps/prodnatur/applications/licen-prod/lnhpd-bdpsnh-eng.php contains product specific information on those natural health products that have been issued a product license. Eat Right Ontario www.eatrightontario.ca provides many practical fact sheets and nutrition information for various nutrition related issues.
Sports Nutrition
The Coaching Association of Canada website www.coach.ca/sport-nutrition-s14783 has: Nutrition tip sheets for coaches and athletes, SNAC Dietitian Registry page which lists registered dietitians who have expertise in sport. Sports Dietitians Australia www.sportsdietitians.com.au – provides overall sports nutrition tips and fact sheets and nutritional guidance related to specific sports. NSF International www.nsf.org –is a not-for-profit, non-governmental organization that helps protect you by certifying products and writing standards for dietary supplements.
Gatorade Sports Science Institute www.gssiweb.org/en-ca - provides articles, tips, research, educational tools, and interactive presentations on sports nutrition and exercise science.
Supplements and Drugs in Sports Regulations
MedlinePlus https://medlineplus.gov/druginfo/herb_All.html – free evidence-based website with factsheets on dietary supplements. ConsumerLab www.ConsumerLab.com - independent, third party supplement testing company but you can only access the info with a yearly membership. Quackwatch www.quackwatch.org - scientific assessment of information on fad diets and products. Canadian Centre for Ethics in Sport www.cces.ca - information on banned drugs in sport and regulations.
Chronic Disease Prevention Websites Heart and Stroke Foundation of Canada www.heartandstroke.ca Canadian Diabetes Association www.diabetes.ca Canadian Cancer Society www.cancer.ca Canadian Mental Health Association www.cmha.ca National Eating Disorder Information Centre www.nedic.ca 122 Top Fuel for Top Performance | January 2017 A-MD-007-006/PW-001
Energy Expenditures for Military Activities
Estimated Energy Expenditure in kcal/hr for Different Military Activities Based on Sex and Age:
Male Female Military Activities 24 yrs 44 yrs 24 yrs 44 yrs
Airplane repair 225 210 170 160
Digging trenches 640 600 480 450
Rapid marching 490 460 370 340
Walking with 25 kg (55 lb) load 400 370 320 300
Source: TFTP Participant Manual 2005, based on FUEL® Software.
Estimated Energy Expenditures in kcal/hr for Physical Activities Based on Body Weight:
Physical Activities 130 lbs 155 lbs 180 lbs 205 lbs
Calisthenics, Vigorous 472 563 654 745 Circuit Training, minimal rest 472 563 654 745 Weight Lifting, vigorous 354 422 490 558 Weight Lifting, light workout 177 211 245 279 Running 5 mph, (12 minute mile) 472 563 654 745 Running 10 mph (6 min/mile) 944 1126 1308 1489 Ice Hockey 472 563 654 745 Martial Arts (Judo, Karate, Jujitsu, 590 704 817 931 Kick boxing) Rock Climbing, rappelling 472 563 654 745 Rugby 590 704 817 931 Marching rapidly, military 384 457 531 605 Walking 3.0 mph, moderate 195 232 270 307 Walking 3.5 mph, uphill 354 422 490 558 Swimming laps freestyle fast 590 704 817 931 Swimming laps freestyle slow 413 493 572 651 Carrying moderate loads 472 563 654 745 Calculations are based on research data from Medicine and Science in Sports and Exercise, the official journal of the American College of Sports Medicine. www.nutristrategy.com.
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Estimation of Energy Expenditure in kcal/hr by Intensity based on a 70 kg (155 lb) soldier:
Intensity Activity kcal/hr
At rest, lying down 90 Standing in a foxhole, Riding in a truck 100 Very Light/Sedentary Guard duty 118 Flying a plane 125 Driving a truck 140 Cleaning a rifle 170 Walking on a hard surface at 1 metre/sec (2.25 mph): No load 180 Light With 20 kg load 219 With 30 kg load 251 Manual of arms 241 Lift and carry 45 kg artillery shell 2/min 244 Walking on loose sand at 1 metre/sec (2.25 mph) No load 280 Rifle fire, prone 291 Walking on a hard surface at 1.56 m/sec (3.5 mph): No load 310 With 20 kg load 385 Moderate Lift and carry 45 kg artillery shell 3/min 318 Lift and carry 45 kg artillery shell 4/min 383 Scouting patrol 390 Working with pick/shovel or crawling with a pack 400 Field assaults 410 Walking on a hard surface: At 1.56 m/sec (3.5 mph) with 30 kg load 436 At 2.0 m/sec (4.5 mph) with no load 451 Heavy Digging emplacements 465 Naval Clearance Diving* 478 Bayonet drill 530 Walk on loose sand at 1.56 m/sec (3.5 mph), with no load 552 Adapted from: 1) Introduction to Heat Related Problems in Military Operations. 2001. Ralph F. Goldman. In Medical Aspects of Harsh Environments Volume 1. 2002. Office of the Surgeon General. Department of the Army. United States of America; and 2) Physical Exercise in Hot Climates: Physiology, Performance and Biomedical Issues. Michael N. Sawka and Kent B. Pandolf. In Medical Aspects of Harsh Environments Volume 1. 2002. Office of the Surgeon General. Department of the Army. United States of America. *Australian Defence Force Nutritional Requirements in the 21st Century (Version 1). Chris Forbes-Ewan. 2009. Human Protection and Performance Division. Defence Science and Technology Organization. Department of Defence. Australian Government.
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Estimates of Daily Energy Expenditures in kcal/d and kcal/kg body weight per day in Military Environments - Summary from Research**:
Kcal/day Kcal/kg body weight/day Military Activities Women Men Women Men Ranger Cadet Training (7 days, no 5230 6353 81 83.5 scheduled sleep) Marine Recruit “Crucible” Exercise (54 hour continuous high intensity 4729 6138 81 83.5 activity) Marine recruit training 2364 4036 41 55 Army mass casualty training 2890 3917 48 45 Navy sailors at sea 2770 3439 41 43
** Most studies used a small number of participants. Results are not necessarily representative, and should be considered only as “best estimates” when applying to your personal situation.
Adapted from: Upper Limits of Energy Expenditure for Men and Women in Military Operational Settings: Does Female Fat Metabolism Provide a Performance Advantage? Karl Friedl and James Ness. 2008. Telemedicine & Advanced Technology Research, US Army Med Res & Material Cmd.Fort Detrick, Maryland 21702-5012
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Combat Operations
Much of the research on the energy cost of soldier activities comes from American studies of soldiers performing simulated combat missions as part of training courses. In these scenarios, total daily energy expenditures are often quite high.
Energy expenditures in different combat situations
Here are some examples of energy expenditures in different combat situations. In each of the courses, night operations are included, leading to near-continuous physical work, with marines active 16 to 22 h/day: Airmen participating in the US Air Force Combat Survival Course averaged 4,700 kcal/day. Soldiers attending the US Army Special Forces Assessment School averaged 5,180 kcal/day. Marines at the US Marine Corps Infantry Officer Course averaged 4,700 kcal/day during cold-weather operations and 3,820 to 4,060 kcal/day during hot weather. When actual food intake has been measured, it typically averages between 2,390 to 2,870 kcal. Since energy expenditure is often much higher than intake, there is a need to breakdown body energy stores to meet the energy demands of the mission. Fat and lean tissue losses of 1.2 and 1.5 kg, respectively, have been reported over a 72 h operation.
Sustained operations
The combat foot soldiers within the light infantry and special operations units are required to carry or transport all of the supplies, sometimes exceeding 50 kg, they will need for the operation. Missions often are of the continuous type termed “sustained operations” lasting from two to seven days or longer that consist of near- continuous physical work, restricted sleep, and limited breaks for meals. While the energy cost of any single task is not necessarily high, total daily energy expenditures can reach extremely high levels because of the long hours. Soldiers are faced with sustained environmental exposure, exertional fatigue, sleep deprivation, and inadequate energy intake. Short periods of inadequate energy intake appear to have little effect on performance. However, a study conducted in Australia showed that after 12 days of operation there was: Significant weight loss Suppressed immune function Loss of muscle mass Increased fatigue Loss of vigour Increased feelings of confusion. Another study of British soldiers compared a team fed sufficient calories to a deliberately underfed team and found “a noticeable reluctance of the low-energy group to exert themselves”, but no differences in their ability to perform tasks or in their fitness level. Researchers suggest that a weight loss not exceeding 5% can be tolerated with no performance impairment, provided the weight loss is gradual (i.e. not due to starvation) and enough high carbohydrate foods are consumed to maintain muscle glycogen stores.
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Fats and Oils Summary Chart
What it Does to Type of Fat Sources Your Blood Fats
BEST CHOICES
Olive, canola, peanut and sesame oil. Decrease LDL (bad cholesterol) Monounsaturated Fat Nuts and seeds. May improve HDL Non-hydrogenated margarine. (good cholesterol) Seafood and fish. Decrease Canola, flax and hemp seed oil. triglycerides (fish sources only) Omega 3 Fats Nuts and seeds: walnuts, pumpkin seeds, ground or (Polyunsaturated Fat) crushed flaxseed. May improve HDL (good cholesterol) Soybean products, non-hydrogenated margarines (made with above oils). Thins blood USE IN SMALL AMOUNT
Oils: grapeseed, corn, safflower, sunflower, soybean, Decrease LDL (bad Omega 6 & 9 Fats cottonseed. cholesterol) (Polyunsaturated Fat) Sunflower seeds, wheat germ, non-hydrogenated May decrease HDL margarines (made with these oils). (good cholesterol) LIMIT
Meat, dark poultry meat, high fat dairy products, Increase LDL (bad butter, lard, hydrogenated oils/shortenings. cholesterol) Saturated Fat Tropical oils: palm oil, palm kernel oil, coconut oil. Bakery products made with butter, chocolate and Increase HDL (good shortening. cholesterol) AVOID
Partially hydrogenated vegetable oil, vegetable oil Increase LDL (bad shortening. cholesterol) Deep fried foods, fast foods. Trans Fat Some packaged foods: some cookies, crackers, potato Decrease HDL (good chips, convenience foods, commercial baked goods, cholesterol) hydrogenated margarines, candy bars.
Adapted from: Get Heart Smart! The Niagara Regional Dietitian’s Heart Healthy Committee, 2010.
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Risk Factors for Common Illnesses
Common Illness Risk Factor Heart Disease* Hypertension Diabetes Cancer Excess weight Poor eating habits and/or food choices Lack of exercise Tobacco use Stress Excess alcohol ** High blood cholesterol Exposure to sun and/or hazardous materials * Hypertension and diabetes are major risk factors for developing heart disease. ** Males no more than two drinks a day; females one drink a day.
Heart Disease Heart disease is the leading cause of death in Canada, but it is preventable and manageable. There are many risk factors for heart disease. Most of these can be controlled, and doing so can reduce your chance of developing heart disease. The food that you eat affects many of the important risk factors associated with heart disease, for example: Blood cholesterol levels Blood pressure Weight and waist circumference How much you weigh is important, but where you carry your excess weight also matters. People who store excess fat around their stomachs have a higher risk for heart disease and diabetes than those who carry it around their hips.
Blood Cholesterol Cholesterol is a fat-like substance that is produced mostly in your liver, although some of the cholesterol in your blood comes from the foods you eat. The most important types of cholesterol in your blood are: Low-density lipoprotein cholesterol or LDL High-density lipoprotein cholesterol or HDL
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L is for “lousy” LDL cholesterol carries fats to your body organs to be stored away for future use. It causes a build-up of cholesterol (plaque) on the walls of the arteries in your heart. High levels of LDL can damage artery walls. Eating heart healthy and Heart Healthy Eating Tips maintaining a healthy weight can lower your LDL. . Limit saturated and trans fats H is for “healthy” . Includes healthy fats and oils HDL cholesterol is good because it carries excess fats away from your body organs for elimination. The more HDL you have in your blood, . Increases vegetables, fruit, the better protected you are against the build-up of plaque in your fibre, and whole grains arteries. Regular exercise and quitting smoking can help increase HDL. . Reduces salt and sugar If you have elevated blood cholesterol, you should see a dietitian to . Control portions to help you help you develop an eating plan to your condition. manage your weight Hypertension High blood pressure is excess pressure, from the flow of blood, on the walls of the arteries (the blood vessels that leave the heart). If untreated, blood pressure can lead to heart disease, stroke and kidney failure. Blood pressure that is consistently more than 140/90 mm Hg is considered high, but if you have diabetes, 130/80 mm Hg is high. Normal blood pressure is below 120/80 mm Hg. For more information check the Heart and Stroke Foundation of Canada: www.heartandstroke.ca
Diabetes There are three types of diabetes: type 1, type 2 and gestational. Type 1 diabetes occurs when the pancreas stops producing insulin. Daily insulin injections and a carefully balanced diet are necessary to manage type 1 diabetes. Ninety percent (90%) of people with diabetes have type 2 diabetes. It occurs when the pancreas does not produce enough insulin or the body does not effectively use the insulin that is produced. Type 2 diabetes is treated with a balanced diet and exercise. If blood sugar levels remain high, pills and/or insulin may be prescribed to help manage your blood sugars. Gestational diabetes is a temporary condition that occurs during pregnancy. It involves an increased risk of developing diabetes for both mother and child. Prediabetes refers to blood glucose levels that are higher than normal, but not yet high enough to be diagnosed as type 2 diabetes. Although not everyone with prediabetes will develop type 2 diabetes, many people will. It is important to know if you have prediabetes, because research has shown that some long-term complications associated with diabetes – such as heart disease and nerve damage – may begin during prediabetes. For more information check the Canadian Diabetes Association information: www.diabetes.ca or Diabetes Quebec www.diabete.qc.ca.
Cancer By making healthy lifestyle choices, you can reduce your risk of getting cancer. In fact, about half of all cancers can be prevented through healthy living. For more information, check the Canadian Cancer Society information: www.cancer.ca.
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Bibliography
Following books, articles and professional websites were used to support the technical content of this workbook:
Books Burke, L. and Deakin, V. Clinical Sports Nutrition, Fourth Edition, McGraw-Hill Australia Pty Ltd. 2010. Clark, Nancy, MS, RD, Sports Nutrition Guidebook, Fourth Edition, Human Kinetics Publisher, 2008. Committee on Dietary Supplement Use by Military Personnel, Food and Nutrition Board, Use of Dietary Supplements by Military Personnel, The National Academies Press, Washington, DC, 2008. Committee on Mineral Requirements for Cognitive and Physical Performance, Food and Nutrition Board, Mineral Requirements for Military Personnel, Levels Needed for Cognitive and Physical Performance During Garrison Training, The National Academies Press, Washington, DC, 2006. Sizer FS, Whitney EN and Piché LA, Nutrition Concepts and Controversies, First Canadian Edition, Nelson Education Ltd. 2009.
Position Statements and Guidelines Dietitians of Canada, the Academy of Nutrition and Dietetics and the American College of Sports Medicine, Joint Position Paper - Nutrition and Athletic Performance, 2016. Genest,J, McPherson, R, Frohlich J, et al. 2009. Canadian Cardiovascular Society Canadian Guidelines for the Diagnosis and Treatment of Dyslipidemiaand Prevention of Cardiovascular Disease in the Adult – 2009 Recommendations. Can J Cardiol 2009; 25(10): 567-579. Johnson, RK. et al. Dietary Sugars Intake and Cardiovascular Health - A Scientific Statement from the American Heart Association. Circulation 2009; 120:1011-1020. Lau, DCW. et al. 2006 Canadian Clinical Practice Guidelines on the management and Prevention of Obesity in Adults and Children. CMAJ 2007; 176 (8 Suppl): S1-13.
Articles Askew, E. Environmental and Physical Stress and Nutrient Requirements. Am J Clinical Nutr. 1995; 61(Suppl): 631S – 637S. Baker-Fulco, C., Patton, B., Montain, S. and Lieberman, H. Nutrition for Health and Performance, Nutritional Guidance for Military Operations in Temperate and Extreme Conditions. USARIEM Technical Note TN-01/4. Military Nutrition Division, US Army Research Institute of Environmental Medicine. Natick, MA 01760-5007, 2001. Castellani, JW, Young, AJ, Ducharme, MB, Giesbrecht, GG, Glickman, E., and Sallis, RE. American College of Sports Medicine Position Stand: Prevention of Cold Injuries during Exercise. Medicine and Science in Sports and Exercise. 2006; 38 (11): 2012-2029. Forbes-Ewan, C. Australian Defence Force Nutritional Requirements in the 21st Century (Version 1). DSTOG0578. Human Protection and Performance Division. Defence Science and Technology Organisation, Department of Defence. Government of Australia, 2009.
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Fulco, CS and Cymerman, A. Physical Performance at Varying Terrestrial Altitudes. In Medical Aspects of Harsh Environments Volume 2. Edited by Pandolf, KB and Burr, RE. Office of The Surgeon General. United States Army. Falls Church, Virginia; Borden Institute. Walter Reed Army Medical Center. Washington, D.C.; United States Army Medical Department Center and School. Fort Sam Houston, Texas; Uniformed Services University of the Health Sciences, Bethesda, Maryland, 2002. Montain, S. Physiological Demands of Combat Operations. US Army Research Institute of Environmental Medicine. Nutrient Composition of Rations for Short Term/High Intensity Combat Operations. Committee on Optimization of Nutrient Composition of Military Rations for Short-Term, High-Stress Situations. Committee on Military Nutrition Research Food and Nutrition Board. Institute of Medicine of the National Academies. The National Academies Press. Washington, D.C., 2006. Olivardia, R, Pope, HG. and Hudson. JI, Muscle Dysmorphia in Male Weightlifters: A Case-Control Study. Am J Psychiatry 200; 157:1291-1296.
Websites Canadian Diabetes Association www.diabetes.ca Canadian Mental Health Association www.cmha.ca Coaching Association of Canada www.coach.ca Dietitians of Canada www.dietitians.ca - Practice-Based Evidence in Nutrition (PEN) – through member’s access Eat Right Ontario www.eatrightontario.ca Health Canada www.hc-sc.gc.ca Heart and Stroke Foundation of Canada www.heartandstroke.ca Ottawa Public Health Department www.ottawa.ca Sports Dietitians Australia www.sportsdietitians.com.au
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TOP FUEL FOR TOP PERFORMANCE Participant Workbook
ADDITIONAL RESOURCES
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134 Top Fuel for Top Performance | January 2017 Functions and Food Sources of Some Common Vitamins
B3, B6, B12, vitamin C, biotin and folate. They are not Information about Some Common Vitamins stored in large amounts in the body, and any extra is lost through your urine. Fat soluble vitamins include Vitamins don't give you calories or energy but do help vitamins A, D, E and K and they can be stored in your you stay healthy. You cannot make vitamins so you body. High amounts of fat soluble vitamins are not must get them from the foods you eat. Vitamins are only recommended, as these can cause health problems. needed in small amounts and most people can meet their vitamin needs by following "Eating Well with Canada's Food Guide" (CFG) and eating a variety of Steps You Can Take healthy foods. Some people may need extra vitamins to help them meet their special needs. The following table will help you to understand why it is important to get enough of some of the common There are two types of vitamins: water soluble and fat vitamins and lists the best food sources of these soluble. Water soluble vitamins include vitamins B1, B2, vitamins.
Vitamin Function Food Sources
Vitamin B1 Helps with energy production in your body. Whole grains, enriched grains (Thiamin) Liver, pork, dried beans, nuts and seeds Vitamin B2 Helps with energy production in your body. Soybeans, meat and poultry, liver and eggs (Riboflavin) Helps your body use other B vitamins. Mushrooms Milk, cheese, yogurt Whole grains, enriched grains
1 UNTIL FEBRUARY 2016 Vitamin B3 Helps your body to use protein, fat and Mushrooms (Niacin) carbohydrate to make energy. Peanut butter, meat, fish, poultry Helps enzymes work properly in your body. Whole grains, enriched grains Biotin Allows your body to use protein, fat and Sweet potatoes carbohydrate from food. Nonfat milk, yogurt Peanuts, almonds, eggs, liver, soy protein *The biotin content in food can vary greatly Vitamin B6 Helps your body to make and use protein Potatoes, bananas (Pyridoxin) and glycogen which is the stored energy in 100% bran, instant oatmeal your muscles and liver. Meat, fish, poultry, liver, soybeans, chickpeas, Helps form hemoglobin which carries lentils, pistachio, nuts, sunflower seeds oxygen in your blood. Vitamin B12 Works with the vitamin folate to make DNA. Milk, cheese, yogurt, fortified soy or rice (Cobalamin) Helps to make healthy blood cells. Low beverages levels of vitamin B12 can cause a type of Meat, fish, poultry, liver, eggs, fortified soy anemia. products Keeps nerves working properly. Folate (also known as Helps to produce and maintain DNA and Asparagus, cooked spinach, romaine lettuce, folacin and folic cells. Brussels sprouts, beets, broccoli, corn, green acid) Helps to make red blood cells and prevent peas, oranges, orange juice anemia. Bread, enriched pasta, wheat germ Getting enough folic acid lowers the risk of Liver, dried beans, soybeans, chickpeas, having a baby with birth defects like spina lentils, sunflower seeds, flaxseeds bifida. *Folic acid is the type of folate found in Vitamin supplements and fortified foods. Vitamin C May help prevent cell damage and reduce Citrus fruits such as oranges, grapefruits and risk for certain cancers, heart disease and their juices, kiwi,strawberries, mangoes, other diseases. papaya Helps heal cuts and wounds and keeps Red, yellow and green peppers, broccoli, gums healthy.Protects you from infections Brussels sprouts, tomatoes,raw dark leafy by keeping your immune system healthy. vegetables Increases the amount of iron your body absorbs from some foods.
2 UNTIL FEBRUARY 2016 Vitamin A Helps you to see in the day and at night. Liver, some fish Protects you from infections by keeping Milk, cheese skin and other body parts healthy. Promotes normal growth and development. Carotenoids: Carotenoids are not vitamins but some Cantaloupe, pink grapefruit, tomatoes, alpha, betacarotene types can turn into vitamin A in the body. broccoli, dark green leafy vegetables like and betacryptoxanthin Act as antioxidants which protect your body spinach, beet greens and Swiss chard, dark from damage caused by harmful molecules orange vegetables such as carrots and sweet called free radicals. potatoes
Vitamin D Increases the amount of calcium and Milk, fortified soy and rice beverages phosphorus your body absorbs from foods. Fortified margarine Deposits calcium and phosphorus in bones Some fish, eggs, organ meats, fish liver oils and teeth, making them stronger and healthier. Protects against infections by keeping your immune system healthy. Vitamin E Helps to maintain a healthy immune system Vegetable oils and other body processes. Avocados, leafy green vegetables Acts as an antioxidant and protects cells Wheat germ, sunflower seeds, some nuts, from damage. peanut butter Vitamin K Makes proteins that cause our blood to clot, Broccoli, soybeans, dark green leafy when you are bleeding. vegetables such as kale, collards, turnip/beet Involved in making body proteins for your greens and spinach blood, bones and kidneys.
Steps for Special Consideration
Most people can get enough vitamins by following CFG. However at certain life stages and in certain situations vitamins need special attention. In some cases supplements may be needed. These include:
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• Vitamin D: If you are over 50, you have higher Additional Resources needs for vitamin D - an amount that may be Health Canada, Eating Well with Canada's Food Guide- difficult to meet with food alone. Health Canada www.healthcanada.gc.ca/foodguide recommends that men and women over the age of 50 take a daily supplement of 400 IU. Dietitians of Canada fact sheet "Do I need a vitamin or • Folate: All women who could become pregnant, are mineral supplement?” pregnant, or breastfeeding should take a daily multivitamin containing 400 mcg (0.4 mg) of folic These resources are provided as sources of additional acid to help prevent birth defects. information believed to be reliable and accurate at the • Vitamin C: If you smoke you need an extra 35 mg of time of publication and should not be considered an vitamin C each day. You can easily get this amount endorsement of any information, service, product or by eating a variety of fruits and vegetables and company. getting the recommended number of servings of fruits and vegetables from CFG. • Vitamin K: People who use Warfarin (Coumadin) need to make sure they eat the same amounts of vitamin K foods each day. A sudden increase or drop in vitamin K foods can affect how this medication works.
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Vitamins and Minerals for Athletes
Vitamins and minerals serve hundreds of functions in the human body. We can’t live without them! Fortunately, vitamins and minerals are found in a wide variety of foods. Can you get the nutrients you need for training and competition from the foods you eat?
Yes! The key is to eat enough and to make healthy choices for your meals and snacks. Canada’s Food Guide at www.myfoodguide.ca is an excellent starting point for a healthy eating plan for athletes. However, you may need to eat more servings from each of the four food groups to get enough energy, vitamins and minerals to support your training. The following nutrients are of special concern for athletes. Athletes should make sure they get enough of these nutrients:
Iron Iron is critical for athletes because it helps the body use and carry oxygen to active muscles. You may need more if you train hard. Iron deficiency can lead to anemia, fatigue, low motivation and can increase your risk of getting sick.
For a healthy iron status: • Athletes, especially women, teens, distance runners and vegetarians, should have their iron checked periodically by their doctor. Taking iron supplements without having your blood checked first is not a good idea. Too much iron from supplements can be toxic. o Make sure you eat enough iron rich foods every day. Iron is found in: o Meat, poultry and fish – The iron in these foods is absorbed best. • Beans, lentils, seeds, soy, whole grain or fortified cereals, breads and pastas – Iron from plant sources is not well absorbed, so include a source of vitamin C like citrus fruit and juices, strawberries, bell peppers or broccoli to help your body absorb the iron.
B-vitamins B vitamins are needed for releasing energy in your body, building and repairing tissues and for healthy red blood cells. There is some evidence that athletes may need higher amounts of B vitamins; however, eating foods from all four food groups and getting enough calories will ensure that you meet those needs.
B vitamins are found in a wide variety of foods including some whole grains and fortified grain products, meat, fish, poultry, milk products, legumes and some vegetables such as mushrooms, potatoes and leafy green vegetables.
Trusted advice from dietitians. www.dietitians.ca Vitamin B12 is only found in foods of animal origin such as meat, poultry, fish, eggs and milk products. If you don’t eat any animal products, include foods fortified with vitamin B12 such as soy beverage and meat substitutes (veggie dogs, veggie burgers).
Antioxidants: Vitamins C, and E, beta carotene and selenium
There are a variety of antioxidants that help protect your body’s cells from damage. You can get antioxidants from nutrient-rich foods, especially plant foods like vegetables, fruit, nuts, whole grains and legumes.
To get your antioxidant nutrients, choose food first:
• Beta-carotene is found in brightly coloured vegetables and fruit like carrots, apricots, pumpkin and sweet potatoes. • Vitamin E is found in vegetable oils, avocado, wheat germ, nuts and seeds. • Vitamin C is found in many vegetables and fruit such as citrus, strawberries, bell peppers, tomatoes and broccoli.Choose vitamin C-rich foods often as strenuous and prolonged exercise can increase your vitamin C needs. • Selenium is found in meat, fish and poultry, milk and milk alternatives such as cheese and yogurt, whole grains, mushrooms, nuts, seeds and legumes
Athletes should not take supplements to get antioxidants; in fact, antioxidant vitamin supplements may be harmful.
Calcium and Vitamin D
Calcium and vitamin D are important for healthy bones, teeth, muscles, nerves, and hormone function. Vitamin D also helps keep your immune system healthy. Choose foods rich in calcium and vitamin D to ensure you meet your needs.
Trusted advice from dietitians. www.dietitians.ca Calcium is found in milk and milk alternatives such as yogurt, cheese and fortified plant-based beverages such as fortified soy beverage. You can also get calcium from dark green vegetables such as kale and fish with soft bones that are eaten such as canned salmon and sardines.
Vitamin D is found in a limited number of foods. Only egg yolks and fatty fish such as salmon, mackerel and tuna naturally contain good amounts of vitamin D. Cow’s milk and margarine are fortified with vitamin D. Other food sources include fortified plant-based beverages (e.g. fortified soy beverage), fortified orange juice and some yogurts and cheeses made with vitamin D-fortified milk.
Vitamin D is also made when the sun hits bare skin. In the late fall and winter in Canada, we can’t make enough vitamin D from the sun. If you train indoors most of the time, including during the summer, and don’t eat Vitamin D fortified foods, you may be “at risk” for low vitamin D. Health Canada recommends consuming 500mL (2 cups) of milk or fortified soy beverage every day to help meet vitamin D needs.
Dairy products or fortified soy beverages, canned salmon, sardines and some fortified orange juices provide both calcium and vitamin D.
The Bottom Line
Athletes may have greater needs for some nutrients. If you get enough energy (calories) from food and eat a variety of foods from the four foods groups, you should be able to meet most of your nutrient needs. Iron may be an exception. If you restrict your calories, or don’t eat foods from one or more food groups, then you may need to take a daily multivitamin. See a Registered Dietitian who specializes in sports, or other sports health professional, to assess your personal vitamin and mineral needs.
UNTIL NOVEMBER 2016 © 2013 Dietitians of Canada; may be reproduced in its entirety. For non-commercial use only.
Eating Well for Vegetarian Athletes
When a vegetarian eating pattern is well planned it can meet your nutrient needs for training and competition. Below are some helpful suggestions to get enough energy and to replace key nutrients found in animal products.
Energy (Calories)
How many calories you need depends on factors like body size, sex and your specific sport and training level. If you find it hard to gain or maintain your weight, you may need to eat more frequent meals and snacks and enjoy high energy foods. Try these tips:
Sip on smoothies made with fresh fruit, plain yogurt and milk or fortified soy beverage. Add in a little wheat germ, ground flax or ground almonds for a nutrient boost. Carry snacks with you. Homemade whole grain muffins, cheese, nuts, seeds and dried fruits like raisins and apricots are all energy-rich snacks. Add sliced or mashed avocado to sandwiches and wraps in place of butter.
Protein
When you avoid animal products, you need to find another source of protein. Plant proteins aren’t as well digested or as complete as animal proteins, so choosing a variety of different types of protein foods over the course of the day is essential. Since plant proteins aren’t as well digested, it is recommended that vegetarian athletes consume more protein than non-vegetarian athletes: 1.3 to 1.8 grams of protein per kilogram of body weight daily (this is 10% more than recommendations for non-vegetarian athletes).
Take a look at the following table for the protein content of various plant foods.
Trusted advice from dietitians. www.dietitians.ca
Food Protein (grams) Tofu, regular, firm or extra firm – 175 mL (3/4 cup) 28 Pumpkin and squash seed kernels – 60 mL (1/4 c) 17 Wiener, meatless – 1 (70 g) 14 Lentils (boiled) and beans, cooked or canned 9-14 (various types) – 175 mL (3/4 cup) Peanut or nut butters – 30 mL (2 tbsp) 5-8 Fortified soy beverage – 250 mL (1 cup) 7 Mixed nuts (shelled) – 60 mL (1/4 cup) 6 Mixed-grain, whole grain bread - 1 slice (35 g) 5 Whole wheat pasta – 125 mL (½ cup) (cooked) 4 Rice, brown – 125 mL (1/2 cup) (cooked) 3 Source: Canadian Nutrient File, version 2010, Health Canada
Vitamin B12 Vitamin B12 is found naturally only in animal products. If you don’t eat eggs or dairy products, include foods fortified with vitamin B12 like soy beverages and meat substitutes, such as veggie dogs or veggie burgers.
Calcium and Vitamin D Calcium and vitamin D are important for healthy bones, teeth, muscles, nerves, and proper hormone function. Dairy products or fortified soy beverages, canned salmon or sardines (with the bones), and some fortified orange juices provide both nutrients. Almonds, figs, beans, tahini, tofu set with calcium, turnip or collard greens, broccoli and kale also provide good amounts of calcium.
Vitamin D is made when the sun hits bare skin. In the late fall or winter in Canada, our bodies can’t make enough vitamin D from the sun. If you train indoors most of the time, you may be at risk for low vitamin D and supplementation may be necessary. Experts recommend that ‘at risk’ athletes aged 19-50 years supplement with 200 IU of vitamin D daily. Vitamin D3 (cholecalciferol) in supplements or fortified foods (e.g. milk) is usually from
Trusted advice from dietitians. www.dietitians.ca an animal source. If you want a plant source of vitamin D in your supplement or fortified food (e.g. rice or soy milk), choose products made with vitamin D2 (ergocalciferol). Check the label.
Iron
Vegetarians need almost twice the iron of non-vegetarians because iron from plant foods is poorly absorbed. Training can increase your need for iron too. Iron deficiency leads to fatigue and can impair your performance. Here are some tips to getting enough iron:
Eat iron rich foods every day. Choose from beans, lentils, seeds, soy, and whole grain or fortified cereals, breads and pastas. Include a source of vitamin C at meals and snacks to help your body absorb the iron from plant foods. Examples include citrus fruits, strawberries, bell peppers, and broccoli. Don’t drink tea or coffee during meals because they can inhibit iron absorption. Wait at least one hour after a meal to enjoy your tea or coffee.
Vegetarian athletes should have their iron checked periodically by their doctor to determine if a supplement is needed. Taking iron supplements without having your blood checked first is not a good idea. Too much iron from supplements can be toxic.
UNTIL NOVEMBER 2016 © 2013 Dietitians of Canada; may be reproduced in its entirety. For non-commercial use only.
Using the Nutrition Facts Table: % Daily Value How to CHOOSE
The Nutrition Facts table gives you information on calories Yogurt and 13 core nutrients. Use the amount of food and the % Daily Value (% DV) to choose healthier food products.
Follow these three steps: Nutrition Facts Valeur nutritive 1 LOOK at the amount of food Per 3/4 cup (175 g) Pour 3/4 tasse (175 g) Nutrition Facts are based on a specific amount of food tnuomA % yliaD eulaV Teneur % valeur quotidienne (also known as the serving size). Compare this to the Calories 160 Calories 160 amount you actually eat. Fat 2.5 g 4 % Lipides 2,5 g 4 % Saturated 1.5 g 8 % saturés 1,5 g 8 % + Trans 0 g + trans 0 g 2 READ the % DV Cholesterol 10 mg Cholestérol 10 mg The % DV helps you see if a specific amount of food Sodium 75 mg 3 % Sodium 75 mg 3 % has a little or a lot of a nutrient. Carbohydrate 25 g 8 % Glucides 25 g 8 % Fibre 0 g 0 % Fibres 0 g 0 % Sugars 24 g Sucres 24 g 5% DV or less is a LITTLE This applies to Protein 8 g Protéines 8 g 15% DV or more is a LOT all nutrients. Vitamin A 2 % Vitamin C 0 % Vitamine A 2 % Vitamine C 0 % Calcium 20 % Iron 0 % Calcium 20 % Fer 0 % 3 CHOOSE Make a better choice for you. Here are some nutrients you may want… less of more of • Fat • Fibre • Saturated and • Vitamin A 4% DV of fat 20% DV of trans fats • Calcium is a little calcium is a lot • Sodium • Iron
Here is an example of how to choose: You are at the grocery store looking at yogurt. The small container (175 g) of yogurt you pick has a little fat (4% DV) and a lot of calcium (20% DV) – this is a better choice if you are trying to eat less fat and more calcium as part of a healthy lifestyle!
© Her Majesty the Queen in Right of Canada, represented by the Minister of Health, 2011. Également disponible en français sous le titre : Utilisez le tableau de la valeur nutritive : % de la valeur quotidienne. . HC Pub.: 100539 Cat.: H164-127/2011E-PDF ISBN: 978-1-100-19881-1 How to COMPARE
Use the amount of food and the % Daily Value (% DV) to compare and choose healthier food products.
Follow these three steps: Cracker A Cracker B
1 LOOK at the amounts of food Nutrition Facts NutritionValeur n utritivFactse Valeur nutritive Compare the amounts of food (also known as the Per 9 crackers (23 g) PerPour 4 crackers9 craquelins (20 g) (23 g) Pour 4 craquelins (20 g) serving sizes) in the Nutrition Facts tables. tnuomA % yliaD eulaV TeneutnuomA r % valeur% quotidiennyliaD eulaV e Teneur % valeur quotidienne Calories 90 CalorieCalories s9090 Calories 90 Cracker A has 9 crackers and weighs Fat 4.5 g 7 % FatLipide2 g s 4,5 g 37%% Lipides 2 g 3 % saturés 2,5 g saturés 0,3 g 23 grams. Saturated 2.5 g 13 % Saturated 0.3 g 213%% 2 % + Trans 0 g + +Tr transans 00 g g + trans 0 g Cracker B has 4 crackers and Cholesterol 0 mg CholesteCholestérolrol 0 0mg mg Cholestérol 0 mg weighs 20 grams. Sodium 280 mg 12 % SodiuSodiumm90280 mgmg 412%% Sodium 90 mg 4 % Carbohydrate 12 g 4 % CarboGlucidehydrats 12e g15 g 54%% Glucides 15 g 5 % Because the weights are similar, you can Fibre 1 g 4 % FibreFibres 3 g1 g 12 4%% Fibres 3 g 12 % compare these Nutrition Facts tables. Sugars 0 g SugarsSucres 1 0g g Sucres 1 g Protein 3 g PrProteiotéinen 2 gs 3 g Protéines 2 g Vitamin A 0 % Vitamin C 0 % VitaVitaminemin A A 0 0% % Vitamin Vitamine C C 0 0% % Vitamine A 0 % Vitamine C 0 % Calcium 2 % Iron 8 % CalciumCalcium 2 2% % Iron Fer 8 8% % Calcium 2 % Fer 8 % 2 READ the % DVs Since you are comparing crackers, you may want to look at the % DVs for saturated and trans fats, sodium and fibre. Did you know? You may be able to compare products Cracker A has 13% DV for saturated and trans fats, that don’t have similar amounts of food. 12% DV for sodium and 4% DV for fibre. For example, you could compare the Cracker B has 2% DV for saturated and trans fats, % DVs of a bagel (90 g) to the % DVs 4% DV for sodium and 12% DV for fibre. of 2 slices of bread (70 g) because you would most likely eat either amount of Remember: 5% DV or less is a little and 15% DV or more is a lot. food at one meal. This applies to all nutrients.
3 CHOOSE In this case, Cracker B would be a better choice if you are trying to eat less saturated and trans fats, less sodium and more fibre as part of a healthy lifestyle.
Use the Nutrition Facts table and Eating Well with Canada’s Food Guide to make healthier food choices.
healthycanadians.gc.ca/dailyvalue Sports Supplements Get the Facts
There are many sports supplements available on the market today. Research shows, however, that few will benefit exercise or sport performance. In most cases, good training, a healthy and balanced diet, and enough rest will help your performance more than any supplement. However, here are some facts on three popular sports supplements on the market today that have some evidence that they “work”:
Creatine (Creatine Monohydrate) Creatine is naturally found in muscle. It comes from animal foods such as meat and fish. Creatine supplementation can increase lean muscle and improve performance in sports that use intense short bursts of energy (10 and 30 seconds), such as sprinting, weight lifting or sprint cycling. This seems particularly true for those who have a lower intake of animal protein, like vegetarians. Creatine doesn’t improve performance for longer endurance sports such as long distance running, swimming or cycling.
How much creatine has been shown to be helpful? Most research supports starting off with a loading dose of 15 to 25 g per day (0.3 g per kg body weight) for 5 to 7 days, followed by a smaller daily dose of 2 to 5 g for as little as one week to as long as 12 weeks. However, if you cannot tolerate this dose, the following approach has also been shown to be helpful, although it may take longer to achieve results. Try, taking a daily dose of 3 g per day of creatine for at least a month. Creatine works best if taken separately from caffeine.
Are there any concerns with taking creatine? Side effects may include bloating, muscle cramping, nausea or diarrhea, especially at higher doses. If you notice side effects, try a smaller dose. Short-term studies show that creatine is safe in the doses recommended above for healthy adults. Less is known about the long-term safety of creatine, and you should consult your doctor before taking creatine. Creatine should not be taken if you are pregnant, breastfeeding or under 18 years of age.
Trusted advice from dietitians. www.dietitians.ca
Caffeine Caffeine is the most widely used stimulant in the world. Caffeine is found in tea, coffee, cola beverages, energy drinks and shots, chocolate, certain herbs, sports gels, and caffeine tablets. Caffeine stimulates your central nervous system, making you feel more alert. It may make exercise feel easier, increase endurance, or delay tiredness especially when you exercise intensely. Caffeine can be taken before or during exercise to feel the benefits.
If you are thinking of taking caffeine tablets, creatine or another natural health product, look for an eight-digit NPN (Natural Product Number) or DIN (Drug Identification Number) on the label. This tells you that Health Canada has reviewed the product for quality and safety. Consult your doctor before taking a supplement.
How much caffeine has been shown to be helpful? Research shows that 1 to 3 mg of caffeine per kg (0.5 to 1.4mg per lb) body weight taken before or during exercise may improve performance. For a 70 kg (154 lb) person, this equals 70 to 210 mg caffeine, which is the amount found in 1 cup of brewed coffee.
Caffeine affects people differently. If you are going to try caffeine to improve your performance, try it first while training to make sure you tolerate it well. Don’t try it for the first time on the day of your event, because it may hurt your performance.
Health Canada recommends limiting caffeine to 400 mg per day from all sources for adults. When calculating daily caffeine intake, don’t forget to include all the different sources in your diet.
Table: Caffeine content of Some Common Sources
Food Serving size Caffeine (mg)
Caffeinated chocolate bar (check label) 44g bar 101
Caffeine tablet 1 tablet 100-200
Energy shots Regular and Extra Strength 1 bottle 100 - 150
Trusted advice from dietitians. www.dietitians.ca Coffee, brewed 250 mL (1 cup or 8 oz) 80-180
Energy drink, various types 250 mL (1 cup) 80-125
Tea, leaf or bag (black, flavoured black) 250 mL (1 cup) 43-60
Sports gels 1 gel 0-40
Source: Canadian Nutrient File (2010), individual manufacturers
Does caffeine have any side effects? Caffeine can leave you feeling jittery and nervous, cause an upset stomach, a racing heartbeat, or affect the quality of your sleep, all of which can hurt your performance. If you get any of these symptoms, try a smaller dose or simply avoid it. If you regularly include caffeine in your diet and you suddenly stop having it, you may have withdrawal effects such as headaches or drowsiness. Unlike coffee, tea or cola beverages, which are sipped slowly, caffeine tablets, gels, liquid shots or energy drinks can be consumed very quickly and the caffeine is released into your bloodstream rapidly, which could result in more side effects.
Protein Supplements Protein is essential in building and maintaining muscle and supporting muscle recovery after exercise. Research shows that taking protein shortly after intense exercise (the recovery phase) can help build muscle and repair muscle damage. Nutritious, protein-rich foods should be your first choice, but in some cases, protein supplements can be an easy, portable way to meet your protein needs. Protein supplements have not been shown to be better than protein rich foods like meat, fish, poultry, milk, yogurt, eggs and soy for building muscle.
How much protein has shown to be helpful? Taking about 10 to 20 g of protein (from food or supplement) shortly after intense exercise. Typical liquid or powder protein supplements provide 16 to 30 g of protein per serving. Check the label to see how much protein your product contains.
Trusted advice from dietitians. www.dietitians.ca
Tips for choosing a protein supplement: The protein in protein supplements can come from many sources, including whey and casein (milk based), soy, hemp, and peas. Whey protein contains all essential amino acids, is rapidly digested and contains high levels of the amino acid leucine. Getting enough leucine is important in helping your body build muscle. The two most common forms of whey protein are whey concentrates and whey isolates. An isolate is more pure, meaning other non-protein components like fat, carbohydrate, and lactose have been removed. A concentrate contains fat and carbohydrate as well as the protein. Either isolates or concentrates can be “hydrolyzed,” which means they have been partially broken down, allowing the protein to be digested and absorbed more quickly. However, this results in the supplement becoming more bitter tasting. Since whey concentrates and isolates are already digested quickly, this provides little added benefit for the extra cost and bitter taste. To get the most from your protein supplements, it is important to eat enough total calories and carbohydrate to meet the body’s needs. Otherwise, the protein may be used as an energy source.
Remember that consuming more protein supplement than recommended does not mean that you will be building more muscles.
Questions Athletes should be referred to a dietitian to accommodate the unique issues of individual athletes regarding health, nutrient needs, performance goals, physique characteristics (i.e., body size, shape, growth, and composition), practical challenges and food preferences.) Visit www.dietitians.ca/find to locate a dietitian near you.
Additional Resources: Food Sources of Caffeine Nutrition and Athletic Performance
UNTIL JUNE 2019
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Top Fuel Tips in Brief
Fuel up with quality foods at breakfast. Breakfast is still the most important meal of the day. Eat every 3 to 4 hours to stay energized throughout the day. Include foods from all 4 food groups at meals:
o Vegetables and Fruit o Grain Products o Milk and Alternatives o Meat and Alternatives. Include 1 to 4 food groups at snacks, depending on your energy needs. Choose at least one carbohydrate food. Rate your plate – about ½ of your plate covered with vegetables, ¼ with grain products and about ¼ covered with a protein food. Complete your meal with a serving of fruit and a glass of milk, soy beverage or yogurt.
o Carbohydrate is found in grain products, legumes (beans, peas and lentils), vegetables and fruit, milk and yogurt.
o Protein sources include meat and alternatives, milk and alternatives and grain products (small amounts). For quick nutrition on the go, carry portable and easy to eat items like juice boxes, cereal or granola bars. They are safe to eat at all temperatures. Make a plan for travel so you stick to your healthy eating habits. Remember hydration – fluid intake is always important, especially in extreme conditions. Before physical activity, consume adequate fluid and carbohydrate. During physical activity, focus on fluid (especially water); for exercise lasting longer than one hour, add a little carbohydrate (e.g. home made or commercial sports drink or diluted juice). After physical activity, drink enough fluid to replace weight lost and re-fuel with carbohydrate and protein (such as water, 8 crackers, an apple and 50 g cheese or a bagel with 250 mL chocolate milk). Remember the key to weight management is BALANCE between eating and physical activity.
For more information on nutrition and additional resources on sports nutrition see: www.dietitians.ca and www.coach.ca
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