Chapter 2 nutrition
Workout 2.1
1. Write down everything you ate for breakfast in the last seven days.
Indi
Friday- Weetabix with banana and yoghurt
Saturday – pancakes
Sunday- nothing
Monday- nothing
Adriana
Friday – egg omelette
Saturday- fruit salad
Sunday- nothing
Monday- up and go
a) Both of us didn’t have breakfast for two days both of us has a high fibre diet and Adriana had good
source of protein in the morning from the omelette.
b)
Eggs
Nutrition Facts
Serving Size
1 large (50.0 g)
Amount Per Serving
Calories
78
Calories from Fat
48
% Daily Value*
Total Fat
5.3g
8%
Saturated Fat
1.6g
8%
Polyunsaturated Fat
0.7g
Monounsaturated Fat
2.0g
Cholesterol
186mg
62%
Sodium
62mg
3%
Total Carbohydrates
0.6g
0%
Sugars
0.6g
Protein
6.3g
Vitamin A 0%
•
Vitamin C 0%
Calcium 0%
•
Iron 17%
* Based on a 2000 calorie diet
c) See more extended nutritional details
d)
Water
37.31 g
Energy
78 kcal
Energy
324 kj
Protein
6.29 g
Total lipid (fat)
5.31 g
Ash
0.54 g
Carbohydrate, by difference
0.56 g
Fiber, total dietary
~g
Sugars, total
0.56 g
Calcium, Ca
25 mg
Iron, Fe
0.6 mg
Magnesium, Mg
5 mg
Phosphorus, P
86 mg
Potassium, K
63 mg
Sodium, Na
62 mg
Zinc, Zn
0.53 mg
Copper, Cu
0.007 mg
Manganese, Mn
0.013 mg
Selenium, Se
15.4 mcg
Fluoride, F
2.4 mcg
Vitamin C, total ascorbic acid
~ mg
Thiamin
0.033 mg
Riboflavin
0.257 mg
Niacin
0.032 mg
Pantothenic acid
0.699 mg
Vitamin B-6
0.061 mg
Folate, total
22 mcg
Folic acid
~ mcg
Folate, food
22 mcg
Folate, DFE
22
mcg_DFE
Choline, total
112.7 mg
Betaine
0.3 mg
Vitamin B-12
0.56 mcg
Vitamin B-12, added
~ mcg
Vitamin A, IU
293 IU
Vitamin A, RAE
85
mcg_RAE
Retinol
84 mcg
Vitamin E (alpha-tocopherol)
0.52 mg
Vitamin E, added
~ mg
Vitamin K (phylloquinone)
0.2 mcg
Fatty acids, total saturated
1.634 g
4:0
~g
6:0
~g
8:0
0.002 g
10:0
0.002 g
12:0
0.002 g
14:0
0.018 g
16:0
1.175 g
18:0
0.414 g
Fatty acids, total
monounsaturated
2.039 g
16:1 undifferentiated
0.155 g
18:1 undifferentiated
1.863 g
20:1
0.015 g
22:1 undifferentiated
0.002 g
Fatty acids, total
polyunsaturated
0.707 g
18:2 undifferentiated
0.594 g
18:3 undifferentiated
0.018 g
18:4
~g
20:4 undifferentiated
0.075 g
20:5 n-3
0.003 g
22:5 n-3
~g
22:6 n-3
0.019 g
Cholesterol
186 mg
Tryptophan
0.077 g
Threonine
0.302 g
Isoleucine
0.343 g
Leucine
0.538 g
Lysine
0.452 g
Methionine
0.196 g
Cystine
0.146 g
Phenylalanine
0.334 g
Tyrosine
0.257 g
Valine
0.384 g
Arginine
0.378 g
Histidine
0.149 g
Alanine
0.35 g
Aspartic acid
0.632 g
Glutamic acid
0.822 g
Glycine
0.212 g
Proline
0.251 g
Serine
0.468 g
Alcohol, ethyl
~g
Caffeine
~ mg
Theobromine
~ mg
Carotene, beta
6 mcg
Carotene, alpha
~ mcg
Cryptoxanthin, beta
5 mcg
Lycopene
~ mcg
Lutein + zeaxanthin
177 mcg
Fruit salad
Nutrition Facts
Calories
60
Sodium
6 mg
Total Fat
0g
Potassium
0 mg
Saturated
0g
Total Carbs
13 g
Polyunsaturated
0g
Dietary Fiber
1g
Monounsaturated
0g
Sugars
9g
Trans
0g
Protein
1g
Calcium
0%
Iron
0%
Cholesterol
0 mg
Vitamin A
2%
Vitamin C
58%
Pancakes
Serving Size
1 pancake
Amount Per Serving
Calories
Calories from Fat
159
50
% Daily Value*
Total Fat
5.9 g
9%
Saturated Fat
3.4 g
17 %
Trans Fat
0g
Polyunsaturated Fat
0g
Monounsaturated Fat
0g
Cholesterol
40 mg
14 %
Sodium
470 mg
20 %
Potassium
150 mg
4%
Total Carbohydrate
22 g
7%
Dietary Fiber
<1g
2%
Sugars
4g
Other Carbs
0g
Protein
4.5 g
9%
Vitamin A
6%
Vitamin C
1%
Calcium
7%
Iron
12 %
Thiamin
20 %
Niacin
14 %
Vitamin B6
2%
Folic Acid
23 %
Magnesium
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower
depending on your calorie needs.
C)
Fat 5.9 g 9 % , protein 4.5g 9% Carbs 22g 7%
Q2. Write down everything you ate or drank (yes even water) in the past 24 hours. Then write down all the
physical activity you did in the past 24 hours, including walking up and down stairs. Answer the following:
Pizza
Slurpee from seven eleven
Sunkist
Water
Lemonade
a) Do you think your food and drink consumption was healthy for your level of physical activity?
Took the dog for a 20 minute walk so not really
b) Did you have opportunities for physical activity that you chose not to take? For example, did you use an
elevator rather than taking the stairs? Took the tram to footy training instead of walking to training.
c) How could you increase your random level of physical activity? I can get off the couch and take the dog
for a walk or go kick the footy and go for a bike ride or go shoot hoops.
Q3. a)










Sustain – preservative 220
Sultana Bran- doesn’t hold any food additives
Water crackers- antioxidants 307 and Raising agent 500
Canned tuna- modifited tapioca starch 1442
Canned tomateos- acidity regulator 330
Canned Baked beans- mazie thickener 1422
Basmati rice- Doesn’t hold any food additives
Instant Coffee- Doesn’t hold any food additives
Plain flour- Doesn’t hold any food additives
Original Muesli- Emulsifier 471, Preservatives 223&220, Colour 129
b) Prepared by treating starch with acetic acid anhydride and adipinic acid anhydride. This results in a starch
that is resistant against stirring and high temperatures. Thickener, vegetable gum to give improved 'mouth feel' in
a wide range of foods such as relishes and pickles, fruit pies and fillings, baby food. No known adverse effects at
low levels, further testing required. See 1400. Prepared by treating starch with propyleneoxide. The resulting
starch is more stable against acid, alkaline and starch degrading enzymes. It also provides better colour and
shine to products. Thickener, vegetable gum from potatoes, wheat, maize, rice, barley, or roots like cassava. No
known adverse effects, further testing required. It may slow down the degradation of food in the intestine.
c) List at least two healthier food options to the packaged and processed item that you found.
Instead of eating sustain have porridge make from rolled oats
Instead of sultana bran have a piece of wholegrain toast with vegimite
Workout 2.2
1 a) Breakfast: Nothing
Lunch: burger and strawberry milk –protein-dairy and iron
Dinner: Toasted cheese and tomato sandwich –Carbs ,dairy and fibre
B) Nutri-grain has been stored in the cupboard for a week. Chicken and salad sandwich was made in the
morning before school 1 day, hotdogs in freezer for 2 weeks and rolls every three days. Rolls were brought in the
morning , meat brought daily and the strawberry milk brought weekly. Bread brought about the day before and
the cheese brought weekly.
Q2.
Nutrient
e.g Calcium
Protein
Vitamin E
Mineral or Vitamin (state which)
Mineral
Vitamin D
Vitamin
Magnesium
Mineral
Vitamin
Functions
Strong bones and teeth
Growth and repair of cells
Protects cell membranes from
damage
Helps the body absorb calcium,
needed for strong bones
Strong bones & needed for muscle
contraction
Q3 what are the functions of the following substances?
A) Protein: A naturally occurring compound organised in a linear chain and folded in a globular formation.
B) Fat: Fat consumption should generally contribute to approximately 30 per cent of daily kilojoule intake
with no more than approximately 10 per cent from saturated fats.
C) Carbohydrate: Carbohydrate is part of a food and is the body’s preferred fuel source.
D) Water: the five functions of water in our body are: Cell life, Chemical and metabolic reactions, Transport
of nutrients Body temperature regulation, Elimination of waste.
E) Soy protein: soy protein is a protein is isolated form the soybean. It is made from soybean meal that has
been dehulled and defatted.
Q4 A) 4 water soluble vitamins
1.
2.
3.
4.
Thiamin- vitamin B1
Cobalamin-vitamin B12
Riboflavin- Vitamin B2
Niacin- Vitamin B3
1. Thiamin- Vitamin B1- sunflower seeds, dried herbs and spices, pork chops, pine nuts and fish.
2. Cobalamin-vitamin B12-oysters, liver, caviar, octopus and beef.
3. Riboflavin- Vitamin B2 – Almonds, Dry Roasted soybeans, Wheatbran, Sun-dried tomatoes and sesame
seeds.
4. Niacin- Vitamin B3- paprika, Peanuts, Veal, Chicken, Bacon
B) Water soluble vitamins cannot be stored in the body for long amount of water goes in getting
excreted along with urine. So its, important to take water soluble vitamins every day in diet to prevent
deficiency of those vitamins.
5) a) 4 Fat Soluble Vitamins




Retinal- Vitamin A: Lettuce, Dried apricots, carrots, Sweet Potatoes, Dark Leafy greens.
Tocopherol- Vitamin E: Tropical Fruits, Nuts, Broccoli, wheat, Spinach, Kale and collard greens.
Vitamin D-: Sockeye salmon, Tuna, Eggs, Sardines, catfish
Vitamin K-: Spring onions, Brussels sprouts, cabbage, pickled cucumber, herbs
B) Water Soluble Vitamins are not stored in the body. These vitamins dissolve in water when they are
ingested, then go into the body stream. Fat Soluble Vitamins are those that are normally stored in the body.
When these vitamins are ingested they dissolve in fat.
6) Chocolate Package.
a) There is no positive aspect to a chocolate package. It is not health at all. It is very fattening with high
sugar in it and no sort of fruits in it.
b) A healthier choice then a Chocolate bar would be a muesli bar that has fruit in it or one of the cereal bar.
c) No food Additives in a chocolate bar.
7 find three packaged food products in the supermarket that are often marketed as “healthy”.
Fruit drinks 1 , A) hidden fats: corn syrup it’s on labels but most people don’t know its high in sugar
B) High sugar levels there are a lot of sugar in fruit drinks people gets confused with these
because it’s says fruit drink and no added sugar. When buying fruit drinks try to get fruit juice instead of fruit drink
because fruit juices are mainly healthier.
C) Additives: aspartame is an artificial sweetener.
D) Misleading claims? For example, if the food claims to have fruit in it, is the fruit real or simply
flavoured. They all use real fruit but it’s the matter of how much real fruit are used which it should tell you on the
label.
E) any more healthy alternative
2 Muesli bar.
A) Hidden facts: there high in fat sugar which most people don’t know about.
B) Additives, Tocopherols concentrate, mixed
C) Mainly real fruits
D) Any more healthy alternatives.
3 nutri grain
a) hidden facts
b) high sugar levels: there high in sugar
c) additives constarch Glycerin
C)no misleading claims.
D) no more healthy alternatives
Question 8) reaserch the effects different methods of cooking can have on three different foods.
Potatoes frying a potato can be very unhealthy way to cook foods because the potato absorbs the oil can makes
the food very fatty and unhealthy.
Some people may think boiling potatoes is the healthiest option but it’s not when you boil potatoes you release
the nutrients into the water. Steaming potatoes is the healthiest it’s where you cook the potato on top of a pot in a
steamer while the water on top is boiling the water.
Chicken: fried chicken is really un healthy cause its soaks up the fat which makes it oily and fatty.
Steaming chicken is the best way to have your chicken it is nice as well as a healthier option
Broccoli steaming broccoli can be the healthiest way to have it.
Some people put broccoli in batter and fry it which can be unhealthy.
Broccoli can be boiled as well but whilst it boils it release the nutrients
9). Find recipes that you could use to modify the cooking method of traditionally unhealthy foods for example
take away chips friend schnitzell chicken nuggets and greasy take away hamburgers?

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Fish and chips you could bake the chips and grill the fish.
Instead of having fried dim sims have steamed.

1.
2.
3.
4.
5.
Pizza from a shop there’s excess oil on pizza whereas at home the pizza isn’t as oily
Q10
Light on a package means low fat and will help you lose weight- Myth
No carbs after five- Myth
Fast food salads are the “healthy option”- Myth
It is better to eat six small meals during the day instead of three larger meals-Myth
When trying to gain muscle, you should eat copious amounts of protein-Myth
Workout 2.3
Q1
Pain, diarrhoea, flatulence. They won’t be able to do much exercise because they will be in pain.
Q2
10 Diseases that can be caused by poor nutritional habits.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Anemia
Beri-Beri
Diabetes
Goiter
Marasmus
Night blindness
Osteoporosis
Over weight
Pellagra
Scurvy
3 links to obesity is.
1. Heart Disease
2. Diabetes
3. Asthma
Obesity can contribute to these diseases because the more fatty food you eat and the less exercise you do will
increase your chance of getting some sort of disease however if your obese it does not mean you will certainly
get a disease but it definitely increases your chance.
Q3
Coeliac disease is a condition whereby the small intestine fails to digest and absorb food. The gluten in
wheat and rye causes the digestive cells to atrophy (decrease in size). If they don’t have any food in
there body they won’t have any energy to exercise.
Q4
Nutritional disorder
Obesity
Diabetes (type 2)
Anorexia
Bulimia
Main signs and symptoms
They are eatting to much of the
wrong foods eg high in fat and
they put on a lot of weight
They are overweight hqave high
blood sugar high blood pressure
and have heart disease.
Under weight not eating any
foods your can see there bones
and they don’t have much
muscle.
Under weight not eating any
foods your can see there bones
Potential or real Disorder
Potential Disorder
Potential Disorder
Potential Disorder
Potential Disorder
Coeliac
and they don’t have much
muscle.
Gastrointestinal symptoms may
be present, including a
distended abdomen. However,
many other people experience
other consequences of this
disease including night
blindness, stunted growth,
amenorrheoea (cessation of
menstruation).
Real Disorder
Q5
Obesity is taking over the world. The diet of the population is really bad but in many countries our diet is
pretty bad. The causes can lead to heart disease, diabets, high blood pressure and many other health
problems.
Q6
Eat plenty of the complex carbs eg rice, pasta and bread wholemeal is a better choice. Eat plenty of
protein and reduce your saturated fat and sugar intake.
Q7
7. Suggestion Box.
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Eat Healthy
A lot more exercise
Eat a lot more Greens
Minimise Fatty Foods
Drink plenty of water
If you ever feel like hot chips
don’t dry them. Bake them
Try not to eat too much skin
from chicken
If people do all that they will
live a much happier life.
Workout 2.4
1 a) reduce body fat levels?
To reduce body fat levels you cut down on sugar and salts. Also saturated fats. Do plenty of cardiovascular
training.
b) Increase lean body mass?
To increase lean body mass you can follow a couple of steps like:
Step 1: Strength train at least three times per week. Use fitness machines, free weights or resistance bands in
your strength-training program.
Step2: Change your resistance-training program every four weeks to see continual gains. Increase weight lifted
every two to four weeks. Change up sets and repetitions every four weeks.
Step 3: Perform at least 45 minutes of cardiovascular exercise three times per week. Use cardiovascular
equipment that works the entire body, such as the elliptical, treadmill, rowing machine or cross-training machine.
2) The recommendations for a healthy level of daily fluid intake consumption for water is for men roughly 3liters
(which is 13 cups of water) and for women its 2liters (which is 9 cups water).
When it comes to consumption alcohol you drink in moderation, alcohol can be part of a healthy diet and lifestyle,
but drinking too much can be harmful. Current recommendations suggest women and men may safely include a
maximum of two standard alcoholic drinks per day. Both men and women should also try to include two alcoholfree days per week.
3) some of the factors that affect you are: When exposed to extreme temperatures—very hot or very cold—your
body uses more water to maintain its normal temperature.
During strenuous work or exercise your body loses water through perspiration or evaporation from your skin.
Fever, diarrhea and vomiting cause increased water loss.
High fibre diets require extra water to process the additional roughage and prevent constipation.
4 a) The difference between Low GI and High GI.
Low GI: Eating foods low on the GI not only keeps blood sugar levels steady, but it also protects your health.
When glucose levels stay high, you run the risk of developing diabetes. One Australian study found that eating
breakfasts which include sugary cereals or white bread over time appear to increase susceptibility to diabetes.
There are indicators that it may also increase risk of heart disease and cancer as well. Fruits and vegetables
make up a good portion of the low GI foods available, you will also benefit from the plentiful vitamins and
minerals by eating the two.
High GI: Foods on the high end of the GI should be eaten sparingly as they rapidly increase blood sugar. These
foods are good options when blood sugar is low or steadily dropping such as after a strenuous exercise program.
High GI foods include white breads and rice, watermelon and some cereals.
b) When might consumption of High GI meal be a useful part of a diet plan?
High carbohydrate foods, even wholesome foods that are high in carbohydrates such as satisfying whole grain
breads, delicious fruits, starchy vegetables, and legumes, can have an affect on blood glucose.
Carbohydrate-rich foods include:



Starches, which are found in foods such as
o Grains (foods made from wheat, barley, rice, etc.)
o Legumes, (split peas, lentils and dry beans such as pinto, kidney, black, etc.)
o Starchy vegetables (potatoes, winter squash, yams, etc.)
Sugars, such as those naturally found in fruits and dairy products as well as packaged sweeteners, and
sugars added in processing.
Fiber-the indigestible portion of carbohydrates. However, even though fiber is considered a
carbohydrate, since it is not digested (except sometimes very late in the digestive process by bacteria in
the large intestine), does not directly raise blood glucose levels.
After we eat carbohydrate-rich foods, our digestive process usually breaks them down, and eventually turns them
into glucose, which can then enter our bloodstream. (Since most proteins and fats from food are not turned into
glucose by this same process, they typically have much less of an immediate effect on our blood sugar).
The presence of glucose in the bloodstream usually triggers the production of insulin, a hormone that helps
glucose get into cells where it can be used for energy. Once our immediate energy needs have been met, extra
glucose still remaining in the bloodstream can be stored in our muscles and liver for later use. If our muscle and
liver stores of glucose are full, but we still have extra glucose floating around in our blood, then insulin can help
our body store this excess sugar as fat.
C) When might consumption of Low GI meal be a useful part of a diet plan?
A healthy eating plan that enables you to maintain a low to moderate Glycemic Index has great potential
importance in treating and preventing chronic disease. In studies in which persons with type 2 diabetes were
given a low GI diet, their risk predictors of heart disease such as total cholesterol and "bad" LDL cholesterol fell.
In other short-term human studies, individuals with a high intake of high GI carbohydrates had more insulin
resistance than those who ate diets based upon low GI carbohydrates.
Persons with diabetes, in particular, can reap significant benefits from a low to moderate GI way of eating. In
persons with diabetes, an uncontrolled glucose level-which means blood glucose levels are often too high-can
lead to severe health complications including heart disease, blindness, kidney failure and limb amputations.
Fortunately, an individual with diabetes who controls his or her blood glucose levels most of the time has little
risk of these complications.
People without diabetes will also find it helpful to choose a low to moderate GI way of eating since it can help
them to:



more carefully regulate their blood glucose and avoid developing the health risk factors noted above
reverse Syndrome X conditions
maintain a healthy energy level and avoid feelings of low energy and fatigue
Have you ever noticed that you feel lethargic after eating foods that stimulate a large insulin response, such as
donuts or candy? This often happens because too much insulin is produced in response to such foods, and this
excess insulin causes blood sugar levels to drop below normal, resulting in low blood sugar (hypoglycemia) and
fatigue.
When this happens, people who are unaware that the high sugar food they just ate is the reason for their sudden
drop in energy reach for another sweet or high carbohydrate food, which starts the cycle all over again. When
our blood sugar is bouncing from too high to too low repeatedly throughout the day, we certainly don't feel our
best. On the other hand, when our food choices help us maintain consistent normal blood sugar levels, we feel
great and have the energy we need to enjoy long, active days.
d) Some food product can lower the GI of a meal, making high GI meals convert to a moderate or low GI
meals. Do some research to find out ways to lower the GI of an otherwise high GI foods such as potato.
Thanks to the low-carb craze and the rise in adult-onset diabetes, “glycemic index” is swiftly becoming a
household phrase. The glycemic index of a food is the measurement of the effects of the carbohydrates in the
food on blood glucose levels. But do you really know what it means?
Supposedly, foods that score high on the glycemic index should be avoided because they promote higher insulin
levels. Increased insulin in the bloodstream, of course, makes your body stop burning fat as a fuel and store
excess food-energy (calories) as fat. Common theory supposes that a low glycemic index makes a food good for
you, and a high glycemic index makes a food unhealthy.
This causes many people to avoid eating fruits & many of the sweeter/starchier vegetables.
This is a mistake.
While it is true that increased insulin levels essentially make you fat and increase your risk of developing
diabetes, the thing that promotes higher insulin levels is a high glycemic load, not a high glycemic index.
The glycemic load is calculated by multiplying the glycemic index of a food by the amount of carbs in a 10 gram
portion of the food.
Q5 Vitamin C, Vitamin E, Zinc, Selenium and Vitamin A
Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi,
mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and
tomatoes.
Vitamin E:
Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and
sunflower seeds
Other super foods that are rich in antioxidants include:


Prunes
Apples


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




Raisins
All berries
Plums
Red grapes
Alfalfa sprouts
Onions
Eggplant
Beans
Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy
products.
Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products
Vitamin A: Vitamin A can come from plant or animal sources. Plant sources include colorful fruits and
vegetables. Animal sources include liver and whole milk. Vitamin A is also added to foods like cereals.
Vegetarians, young children, and alcoholics may need extra Vitamin A. You might also need more if you have
certain conditions, such as liver diseases, cystic fibrosis, and Crohn's disease. Check with your health care
provider to see if you need to take vitamin A supplements.
Q6
Selenium: Selenium is a trace mineral. The body only needs it in small amounts. Selenium helps the body
with:


Making special proteins, called antioxidant enzymes, which play a role in preventing cell damage.
Helping your body protect you after a vaccination.
Some medical studies suggest that selenium may help with the following conditions, but more study is
needed.



Prevent certain cancers
Prevent cardiovascular disease
Help protect the body from the poisonous affect s of heavy metals and other harmful substances
Calcium: Most of the calcium in your body is built up in your bones and teeth. The rest of it is found in the
tissues and the blood. Calcium absorption requires vitamin D. Calcium plays a part in many vital roles in the
body, including: conditions of nerve impulses , muscle contraction and relaxation, heart function, blood clotting
and enzymes function.
Q7 Carbohydrates
Athletes benefit the most from the amount of carbohydrates stored in the body. In the early stages of moderate
exercise, carbohydrates provide 40 to 50 percent of the energy requirement. Carbohydrates yield more energy
per unit of oxygen consumed than fats. Because oxygen often is the limiting factor in long duration events, it is
beneficial for the athlete to use the energy source requiring the least amount of oxygen per kilocalorie produced.
As work intensity increases, carbohydrate utilization increases.
Complex carbohydrates come from foods such as spaghetti, potatoes, lasagna, cereals and other grain products.
Simple carbohydrates are found in fruits, milk, honey and sugar. During digestion, the body breaks down
carbohydrates to glucose and stores it in the muscles as glycogen.
Table 1: Sample menu of a high carbohydrate diet.
Food item
Breakfast
8 ounces orange juice
1 cup oatmeal
1 medium banana
8 ounces low-fat milk
1 slice whole wheat toast
1 tablespoon jelly
Lunch
2-ounce slice ham
1 ounce Swiss cheese
2 slices whole wheat bread
1 leaf lettuce
1 slice tomato
8 ounces apple juice
8 ounces skim milk
2 cookies
Dinner
3 cups spaghetti
1 cup tomato sauce
with mushrooms
2 tablespoons Parmesan cheese
4 slices French bread
1 slice angel food cake
1/4 cup sliced strawberries
1/2 cup ice cream
Snack
16 ounces grape juice
6 fig cookies
TOTAL
Calories
Grams
carbohydrate
120
132
101
102
60
57
28
23
26
12
12
15
104
105
120
1
3
116
85
96
0
1
25
0
1
30
12
14
466
89
5
45
406
161
13
133
97
19
1
0
78
36
3
16
330
386
3236
83
81
613
(75% of total calories)
Water
Water is an important nutrient for the athlete. Athletes should start any event hydrated and replace as much lost
fluid as possible by drinking chilled liquids at frequent intervals during the event. Chilled fluids are absorbed
faster and help lower body temperature. (See Table 2.)
Table 2: Recommendations for hydration.
Day before
Drink fluids frequently
Pre-event meal
2-3 cups water
2 hours before
2-2 1/2 cups water
1/2 hour before
2 cups water
Every 10-15 minutes during the event 1/2 cup cool (45-55 degrees) water
After event
2 cups fluid for each pound lost
Next day
Drink fluids frequently (it may take 36 hours to rehydrate completely).
Fats
Fat also provides body fuel. For moderate exercise, about half of the total energy expenditure is derived from
free fatty acid metabolism. If the event lasts more than an hour, the body may use mostly fats for energy. Using
fat as fuel depends on the event's duration and the athlete's condition. Trained athletes use fat for energy more
quickly than untrained athletes. Consumption of fat should not fall below 15 percent of total energy intake
because it may limit performance. Athletes who are under pressures to achieve or maintain a low body weight
are susceptible to using fat restriction and should be told that this will hinder their performance.
Fat may contribute as much as 75 percent of the energy demand during prolonged aerobic work in the
endurance-trained athlete. There is evidence that the rate of fat metabolism may be accelerated by ingesting
caffeine prior to and during endurance performance. However, insomnia, restlessness and ringing of the ears
can occur with caffeine consumption. Furthermore, caffeine acts as a diuretic and athletes want to avoid the
need to urinate during competition.
Protein
After carbohydrates and fats, protein provides energy for the body. Exercise may increase an athlete's need for
protein, depending on the type and frequency of exercise. Extra protein consumed is stored as fat. In the fully
grown athlete, it is training that builds muscle, not protein per se. The ADA reports that a protein intake of 10 to
12 percent of total calories is sufficient. Most authorities recommend that endurance athletes eat between 1.2-1.4
grams protein per kg of body weight per day; resistance and strength-trained athletes may need as much as 1.61.7 grams protein per kg of body weight. (A kilogram equals 2.2 pounds.)
Japanese researchers demonstrated that "sports anemia" may appear in the early stages of training with intakes
of less than 1 gram/kg of body weight per day of high quality protein. To calculate your protein needs, divide your
ideal weight by 2.2 pounds to obtain your weight in kilograms. Then multiply kilograms by the grams of protein
recommended.
A varied diet will provide more than enough protein as caloric intake increases. Furthermore, Americans tend to
eat more than the recommended amounts of protein. Excess protein can deprive the athlete of more efficient fuel
and can lead to dehydration. High-protein diets increase the water requirement necessary to eliminate the
nitrogen through the urine. Also, an increase in metabolic rate can occur and, therefore, increased oxygen
consumption. Protein supplements are unnecessary and not recommended.
Vitamins and Minerals
Increased caloric intake through a varied diet ensures a sufficient amount of vitamins and minerals for the
athlete. There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve
performance. Thiamin, riboflavin and niacin (B vitamins) are needed to produce energy from the fuel sources in
the diet. However, plenty of these vitamins will be obtained from eating a variety of foods. Carbohydrate and
protein foods are excellent sources of these vitamins. Furthermore, the B vitamins are water soluble and are not
stored in the body, so toxicity if not an issue. Some female athletes may lack riboflavin, so ensuring adquate
consumption of riboflavin-rich food is important, like milk. Milk products not only increase the riboflavin level but
also provide protein and calcium. The body stores excess fat-soluble vitamins A, D, E and K. Excessive amounts
of fat-soluble vitamins may have toxic effects.
Minerals play an important role in performance. Heavy exercise affects the body's supply of sodium, potassium,
iron and calcium. Sweating during exercise increases the concentration of salt in the body. Consuming salt
tablets after competition and workouts is not advised as this will remove water from your cells, causing weak
muscles. Good sodium guidelines are to: 1) avoid excessive amounts of sodium in the diet and 2) beverages
containing sodium after endurance events may be helpful.
Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition
supplies necessary potassium.
Iron carries oxygen via blood to all cells in the body and is another important mineral for athletes. Female
athletes and athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation
and strenuous exercise. Female athletes who train heavily have a high incidence of amenorrhea, the absence of
regular, monthly periods, and thus conserve iron stores. Iron supplements may be prescribed by a physician if
laboratory tests indicate an iron deficiency. Excess iron can cause constipation. To avoid this problem, eat fruits,
vegetables, whole grain breads and cereals..
Calcium is an important nutrient for everyone as it is important in bone health and muscle function. Female
athletes should have an adequate supply of calcium to avoid calcium loss from bones. Calcium loss may lead to
osteoporosis later in life. Choosing low-fat dairy products, provide the best source of calcium.
The Pre-Game Meal
A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most
authorities recommend small pre-game meals that provide 500 to 1,000 calories.
The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in
the form of complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables). They are digested at a
rate that provides consistent energy to the body and are emptied from the stomach in two to three hours.
High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In
addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration,
cramping, nausea and diarrhea. Don't consume any carbohydrates one and a half to two hours before an event.
This may lead to premature exhaustion of glycogen stores in endurance events.
Avoid a meal high in fats. Fat takes longer to digest as does fiber- and lactose-containing meals.
Take in adequate fluids during this pre-game time. Avoid caffeine (cola, coffee, tea) as it may lead to dehydration
by increasing urine production.
Don't ignore the psychological aspect of eating foods you enjoy and tolerate well before an event. However,
choose wisely -- bake meat instead of frying it, for example.
Some athletes may prefer a liquid pre-game meal, especially if the event begins within two or three hours. A
liquid meal will move out of the stomach by the time a meet or match begins. Remember to include water with
this meal.
The Post-Game Meal
Regardless of age, gender or sport, the post-game.competition meal recommendations are the same. (See
Table 3.) Following a training session or competition, a small meal eaten within thirty minutes is very beneficial.
The meal should be mixed, meaning it contains carbohydrate, protein, and fat. Protein synthesis is greatest
during the window of time immediately following a workout and carbohydrates will help replete diminished
glycogen stores. However, consume food within the 30 minute window may be difficult for athletes—they often
experience nausea or lack of hunger. Options to address this difficulty include:


Carbs you can drink that contain protein. There are several liquid smoothies and beverages on the
market that provide high protein and carbohydrates for replenishment. One classic is chocolate milk.
If that is difficult, fruit, popsicles, oranges, bananas, bagels, melon, or apple slices all would be better
than not consuming any food.
Many athletes turn to protein/amino-acid supplementation in the form of powders or pills post-workout. These are
unnecessary and have been linked to dehydration, hypercalciuria, weight gain, and stress on the kidney and
liver. Furthermore, any athletes consuming supplements in replacement of meals should consult with their doctor
or a registered dietitian before continuing.
Maintain nutritional conditioning not only for athletic events, but all the time (See fact sheet 9.353, Dietary
Guidelines for Americans). A pre-game meal or special diet for several days prior to competition cannot make up
for an inadequate daily food intake in previous months or years.
Lifelong good nutrition habits must be emphasized. Combine good eating practices with a good training and
conditioning program plus good genes, and a winning athlete can result!
Table 3: Two pre-event meal plans.
Pre-Event Meal Plan I, 2-3 hours prior
(approximately 500 calories)
Lean meat or protein equivalent
2 ounces
Fruit
1 serving (1/2 cup)
Bread or easily digestible carbohydrate
2 servings
Pre-Event Meal Plan II, 3 1/2 - 4 hours prior
(approximately 900 calories)
Cooked lean meat or protein equivalent
2 ounces
Fruit
1 serving (1/2 cup)
Pasta or baked potato
1 cup or 1 medium
Bread or carbohydrate substitute
2 servings
Low-fiber vegetable
1 serving (1/2 cup)
Fat spread
1 teaspoon
Dessert: Angel food cake or plain cookies
1 piece 2 cookies
Q8A) Lactose intolerance occurs in people who do not produce enough lactase, resulting in only partial
breakdown of lactose in the small intestine. The undigested lactose then gets sent the intestinal tract without
water being removed from the foecal matter.
B) abdominal pain, swelling, flatulence and diarrhoea.
C) There are different ways to live with lactose intolerance. What works for one person may not work for another.
Because there is no cure for lactose intolerance, controlling your symptoms is mostly up to you. The following
tips can help you prevent symptoms of lactose intolerance.
Limit the amount of milk and milk products in your diet. Most people can have about 10 g of lactose each
day. This can be a glass of whole, low-fat, or fat-free milk, for example. All milk contains the same amount of
lactose. Other milk products contain different amounts of lactose:
Approximate lactose and calcium in some foods1
Food
Serving size
Lactose
Calcium (mg)
(g)
Milk, fat-free
8 fl oz (240 mL)
12.5
300
Cheddar cheese
1 oz (30 g)
0.07
204
Cottage cheese, 2%
milkfat
4 oz (113 g)
3
100
Cream cheese
1 oz (30 g)
0.9
28
Foods with less lactose, such as Swiss or cheddar cheese, may not cause problems. If you are not sure whether
a milk product causes symptoms, try a small amount and wait to see how you feel before you eat or drink more.
Eat or drink milk and milk products along with other foods. For some people, combining a solid food (like
cereal) with a dairy product (like milk) may reduce or eliminate symptoms.
Spread milk or milk products throughout the day. Many people who are lactose-intolerant find it helpful to eat
small amounts of lactose-containing products throughout the day instead of larger amounts all at one time.
Eat or drink milk and milk products that have reduced lactose. In most grocery stores, you can buy milk with
reduced lactose. Some people like buying this kind of milk and find that it helps control their symptoms. Others
find that it tastes too sweet or is too expensive. People who have diabetes may find that lactose-reduced milk
raises their blood sugar levels higher than normal.
Q8 Breakfast- Cereal it would be musli or Sultana Bran
Morning snack Banna
Lunch- sandwich with egg and bacon
Afternoon snack- piece of fruit
Dinner- lamb chops and vegtables Carrots brollic beans and snow peas
Drinks 3 cups of tea one cup of coffee with sugar and water
Positve aspects overall a good diet getting the right amount of vegtables in his diet.
Negative aspects He needs more fruit in the diet and more water. Try and Cut out the sultana bran because its
full of sugar.