Life Style Choices
Athletes
All athletes are encouraged to follow the rules of healthy eating to help their performances in both training and in competition. Some important principles of sports nutrition are:
Athletes come in different sizes and shapes, and follow different training programs. While they may all follow the nutrition rules above, their meals would all look quite different. Athletes who train strenuously for many hours each day will need to eat large amounts of carbohydrates and kilojoules. Big tall athletes will need to eat more than petite athletes such as gymnasts. Many athletes need to organize their meals to fit around their training and competition schedules.
You probably know that calcium is needed for strong, healthy teeth and bones. But it is also vital in processes such as the conduction of impulses by nerve cells, normal heart function and muscle relaxation and contraction. If there is an insufficient level of calcium in the blood, the parathyroid gland is stimulated to metabolise calcium from the skeleton and so restore the level of calcium in the blood. If this happens there is also an increased chance that large amounts of calcium will be lost from the body’s bones. Of course the more calcium is lost from the skeletal structure, the more chance you have of developing osteoporosis.
Many athletes, in particular women, tend to become very lean without a lot of body fat. This can lead to a change in the hormone levels and for some women menstruation may stop. The only answer to this problem seams to be to allow the body to carry its necessary amount of fat so that the menstruation cycle returns to normal.
Case Study
Eating Like an Ironman
Geoff has found out that four of his friends are intending to entre an ironman triathlon, which is four months away.
Geoff is reasonably fit-he rides his bike every morning and jogs most nights- but he knows that performing over a whole day without a break will be difficult!
After deciding to enter the triathlon, Geoff realizes that he needs to do the proper research about planning his diet leading up to the event. He makes an appointment with a nutritionist at his local medical center. Here he is given the following information.
Training in the 3 months before the event:
· Consume foods from all food groups
· Increase carbohydrate foods in particular to accommodate for the increase of energy needs through more exercise
· Increase fluid intake (particularly water)
· Eat a good supply of B Vitamins to aid in energy release
· Increase protein foods to assist in building body tissue
· Increase consumption of low GI foods
1-2 days before the event:
· eat carbohydrate rich food to fill the liver’s glycogen stores
· load up on carbohydrates, using carbohydrate powder dissolved in water (remember to drink another litre of water after)
· limit or avoid foods high in protein or fat as they take longer to digest
During the event:
· Consume liquid carbohydrates (sugars) through sports drinks and concentrated gel shots
· Consume energy rich power bars bars
· Consume 1 gram of salt each hour to aid fluid retention
· Ensure regular fluid intake (drink at least every 15-25 minutes)
After the event:
· Replace the depleted liver glycogen stores with carbohydrate rich foods
· Continue drinking plenty of fluids
· Avoid alcohol as it causes dehydration
TASK
- Keep yourself in shape with body fat levels that suit your type of sport. Eat the right amount of kilojoules for your body size and training program.
- Keep your muscles fuelled up for training and competition by eating plenty of carbohydrate foods. Make room for these foods by reducing the amount of fat that is in the typical Australian diet.
- Enjoy a wide variety of nutritious foods to provide you with all the protein, vitamins and minerals that your body needs. Your need for some of these nutrients will increase because of your heavy exercise program.
- Look after fluid needs. Drink before, during and after exercise sessions to prevent dehydration.
Athletes come in different sizes and shapes, and follow different training programs. While they may all follow the nutrition rules above, their meals would all look quite different. Athletes who train strenuously for many hours each day will need to eat large amounts of carbohydrates and kilojoules. Big tall athletes will need to eat more than petite athletes such as gymnasts. Many athletes need to organize their meals to fit around their training and competition schedules.
You probably know that calcium is needed for strong, healthy teeth and bones. But it is also vital in processes such as the conduction of impulses by nerve cells, normal heart function and muscle relaxation and contraction. If there is an insufficient level of calcium in the blood, the parathyroid gland is stimulated to metabolise calcium from the skeleton and so restore the level of calcium in the blood. If this happens there is also an increased chance that large amounts of calcium will be lost from the body’s bones. Of course the more calcium is lost from the skeletal structure, the more chance you have of developing osteoporosis.
Many athletes, in particular women, tend to become very lean without a lot of body fat. This can lead to a change in the hormone levels and for some women menstruation may stop. The only answer to this problem seams to be to allow the body to carry its necessary amount of fat so that the menstruation cycle returns to normal.
Case Study
Eating Like an Ironman
Geoff has found out that four of his friends are intending to entre an ironman triathlon, which is four months away.
Geoff is reasonably fit-he rides his bike every morning and jogs most nights- but he knows that performing over a whole day without a break will be difficult!
After deciding to enter the triathlon, Geoff realizes that he needs to do the proper research about planning his diet leading up to the event. He makes an appointment with a nutritionist at his local medical center. Here he is given the following information.
Training in the 3 months before the event:
· Consume foods from all food groups
· Increase carbohydrate foods in particular to accommodate for the increase of energy needs through more exercise
· Increase fluid intake (particularly water)
· Eat a good supply of B Vitamins to aid in energy release
· Increase protein foods to assist in building body tissue
· Increase consumption of low GI foods
1-2 days before the event:
· eat carbohydrate rich food to fill the liver’s glycogen stores
· load up on carbohydrates, using carbohydrate powder dissolved in water (remember to drink another litre of water after)
· limit or avoid foods high in protein or fat as they take longer to digest
During the event:
· Consume liquid carbohydrates (sugars) through sports drinks and concentrated gel shots
· Consume energy rich power bars bars
· Consume 1 gram of salt each hour to aid fluid retention
· Ensure regular fluid intake (drink at least every 15-25 minutes)
After the event:
· Replace the depleted liver glycogen stores with carbohydrate rich foods
· Continue drinking plenty of fluids
· Avoid alcohol as it causes dehydration
TASK
- Where does Geoff obtain his dietary information?
- What should Geoff do now? (four months before the event)
- Why does Geoff need to be aware of the GI of certain foods?
- List some good protein rich foods that Geoff could eat in the coming months
- What is stored in the liver?
- Explain why Geoff should not eat battered fish the night before the event
- Should Geoff celebrate finishing the triathlon with a beer or glass of champagne? Explain
Vegetarians
Vegetarians are people who prefer not to eat any meat. Many vegetarians have lower rates of heart disease, diabetes and bowel cancer, and are less likely to have high blood pressure or high cholesterol. They also tend to be slimmer and have longer life expectancy than non-vegetarians. Many vegetarians chose this lifestyle because of these health benefits. Other reasons for adopting a vegetarian diet include compassion for animals, environmental concerns and religious and spiritual beliefs. There are 3 types of vegetarian diets:
· Pure vegetarian diet or vegan diet- consists of entirely plant foods, such as cereal products, legumes, nuts, seeds, fruits and vegetables.
· Lacto-Vegetarian diet- does not include meat or eggs, but does include milk and dairy products
· Lacto-Ovo-Vegetarian diet- does not include meat, fish or poultry, but does include eggs and dairy products.
· Pescatarian- Does not eat meat, but does eat fish
Vegetarians need to take special care when designing their diets to ensure that the correct proportions of all nutrients are included. Meat, which is an important source of protein and iron, can be replaced with soy beans or soy bean products, which are sources of complete protein. Lentils and beans are also sources of protein, but being incomplete they lack some of the essential amino acids and need to be combined with other protein rich foods to make them complete and more nutritious. This is often called ‘the supplementary value of protein’. The term "complete protein" refers to amino acids, the building blocks of protein. There are 20 different amino acids that can form a protein, and nine that the body can’t produce on its own. These are called essential amino acids—we need to eat them because we can’t make them ourselves. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in roughly equal amounts.
TASK
1. What nutrients might be lacking in a vegetarians diet that might otherwise be supplied from animal products?
2. How might a vegetarian ensure that all their nutrient requirements such as iron are met?
3. Why do some people chose to become vegetarian
4. Why do some vegetarians eat some animal by-products such as milk and eggs but not eat meat? Describe the types of vegetarian diets
· Pure vegetarian diet or vegan diet- consists of entirely plant foods, such as cereal products, legumes, nuts, seeds, fruits and vegetables.
· Lacto-Vegetarian diet- does not include meat or eggs, but does include milk and dairy products
· Lacto-Ovo-Vegetarian diet- does not include meat, fish or poultry, but does include eggs and dairy products.
· Pescatarian- Does not eat meat, but does eat fish
Vegetarians need to take special care when designing their diets to ensure that the correct proportions of all nutrients are included. Meat, which is an important source of protein and iron, can be replaced with soy beans or soy bean products, which are sources of complete protein. Lentils and beans are also sources of protein, but being incomplete they lack some of the essential amino acids and need to be combined with other protein rich foods to make them complete and more nutritious. This is often called ‘the supplementary value of protein’. The term "complete protein" refers to amino acids, the building blocks of protein. There are 20 different amino acids that can form a protein, and nine that the body can’t produce on its own. These are called essential amino acids—we need to eat them because we can’t make them ourselves. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in roughly equal amounts.
TASK
1. What nutrients might be lacking in a vegetarians diet that might otherwise be supplied from animal products?
2. How might a vegetarian ensure that all their nutrient requirements such as iron are met?
3. Why do some people chose to become vegetarian
4. Why do some vegetarians eat some animal by-products such as milk and eggs but not eat meat? Describe the types of vegetarian diets
Cultural Backgrounds and Religious Beliefs
In all cultural traditions, food is only one aspect but yet it is probably one of the most persistent. There is no cultural group and no individual for whom at least one specific food – the memory, taste, or smell of which – does not evoke a pang of loving nostalgia. Food plays an inextricable role in our daily lives.
Without food we cannot survive. But food is much more than a tool of survival. Food is a source of pleasure, comfort and security. Food is also a symbol of hospitality, social status, and religious significance. What we select to eat, how we prepare it, serve it, and even how we eat it are all factors profoundly touched by our individual cultural inheritance.
Food is one of the most important and persistent aspects of tradition and culture. Throughout the world, food is used to celebrate holidays, rituals, and family gatherings. For special occasions—and even for daily meals—our culture often determines what, when, and how we eat. These traditions connect us to our history, our locale, and to one another. Food is used to celebrate traditions such as:
Food cultures also represent the wisdom gained and shared through thousands of years of experimentation and observation. For example, the grains and beans found in many food traditions have been determined to provide the perfect combination of amino acids our bodies need. Many regions celebrate regional produce. When foods come into season or harvest, they are in abundance and seen as a blessing. Countries or region celebrate these important staples to their diet with festivals and celebrations such as:
Without food we cannot survive. But food is much more than a tool of survival. Food is a source of pleasure, comfort and security. Food is also a symbol of hospitality, social status, and religious significance. What we select to eat, how we prepare it, serve it, and even how we eat it are all factors profoundly touched by our individual cultural inheritance.
Food is one of the most important and persistent aspects of tradition and culture. Throughout the world, food is used to celebrate holidays, rituals, and family gatherings. For special occasions—and even for daily meals—our culture often determines what, when, and how we eat. These traditions connect us to our history, our locale, and to one another. Food is used to celebrate traditions such as:
- Christmas
- New Year
- Weddings
- Birthdays
Food cultures also represent the wisdom gained and shared through thousands of years of experimentation and observation. For example, the grains and beans found in many food traditions have been determined to provide the perfect combination of amino acids our bodies need. Many regions celebrate regional produce. When foods come into season or harvest, they are in abundance and seen as a blessing. Countries or region celebrate these important staples to their diet with festivals and celebrations such as:
- October Chestnut festivals in Italy
- Japanese Rice harvest Festival
Many religious and cultural groups have special food needs.
TASK
1. Download the file below and complete the table. Use the Better Health website to source your information
- Seventh Day Adventists and Buddhists are vegetarian
- Hindus do not kill any animals for food, although they do eat meat from animals that have been killed by non-Hindus
- The Jewish religion has many strict laws associated with the foods eaten and the way in which it is obtained and prepared; for example, meat from the pig (pork, ham, or bacon) is not allowed to be consumed. The meats that are permitted can only come from any animal that chews it’s cud and has divided hooves, for example cows, sheep, ox or goats. In very strict Jewish homes, meat and dairy products are not served in the same meal. They have to be prepared and served on separate plates using separate utensils. The dishes must be cleaned in separate sinks.
- Muslims do not eat pork or drink alcohol, and follow very strict guidelines when it comes to selecting foods to be included in their diets. Animals must be slaughtered by following strict procedures according to Islamic law. The word ‘Haram’ means unlawful and the word ‘Halal’ means lawful. Pig meat, blood carnivorous animals and alcohol are Haram. Milk, honey, fish, legumes, grains, fruits, and vegetables are Halal. Animals such as cows, sheep, goats, deer, moose, chicken, ducks and game birds are also Halal, but they must be slaughtered according to Islamic rites in order to be suitable for consumption-this is known as ‘Zabihah’
- Fasting is required by some religions during particular times, for example during Ramadan among Muslims. The sick, as well as children and pregnant women, are usually excused from fasting.
TASK
1. Download the file below and complete the table. Use the Better Health website to source your information
food_preferences_of_major_cultural_and_religious_groups.docx | |
File Size: | 104 kb |
File Type: | docx |
Logistical Considerations
Bushwalking
Camping
Hospitals
Canteens
Nursing Homes
Airline Food
Camping
Hospitals
Canteens
Nursing Homes
Airline Food