BASIC NUTRITION COURSE for
FITNESS TRAINERS
TOPICS:
1. Basic Tools in Nutrition
2. Foods, Hydration, Supplementation
3. Some Popular Diets
4. Myths vs Facts
2002
World Health Organization Report
• OVERNUTRITION is among the TOP TEN
RISKS TO HUMAN HEALTH WORLDWIDE.
2002
World Health Organization Report
PROBLEM CAUSE :
• Imbalance between energy intake in the form
of CALORIES, and energy used through
physical work or exercise.
POOR NUTRITION
contributes to:
• OBESITY
• GASTROINTESTINAL DISEASES
• HIGH BLOOD PRESSURE
• ELEVATED CHOLESTEROL
POOR QUALITY OF LIFE
FOODS WE LOVE TO
EAT!
Common FOOD CHOICES
HIGH – FAT
HIGH – SUGAR
HIGH – CALORIE
SODA
One glass of Coke
(12 oz) = 150-180 cal
Brisk walking for 30 mins burns 180
calories
BASIC TOOLS IN NUTRITION
Your Guide to Good Nutrition
1. Body–Building–rich in protein and minerals
(ex. Fish, meat, beans,dairy products)
2. Energy Foods – rich in carbohydrates and
fats ([Link], breads, oils)
[Link] Foods – rich in vitamins,
minerals, and fiber
([Link] and veggies)
Go, Grow, Glow !
The FNRI recommends that
each healthy meal should
be composed of 33% rice,
33% vegetables, 17% meat,
and 17% fruit.
*Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST), 2014
COMPUTING for your IDEAL BODY
WEIGHT
Male : 5 feet, 112 lbs
Additional inch : Plus 4
Female: 5 feet, 106 lbs
Additional inch: Plus 4
From NDAP
Cut-Off for Healthy Waistline:
WHO Standard
< 35 in (88 cm) for Women
< 40 in (102 cm) for Men
ASIA – PACIFIC Guideline
< 31 “ for Women
< 35 “ for Men
Waist to Hip Ratio
• A waist-to-hip ratio >1.0 for men and >0.8
for women indicates an increased risk of
cardio-vascular disease and diabetes
mellitus
Body Mass Index (BMI)
• BMI is a measure of Weight for Height that
estimates a person’s nutritional status.
BMI Range
Underweight Less than 18.5
Normal 18.5 – 24.9
Overweight 25.0 – 29.9
Obese Greater than 30
Disadvantages of BMI
1.72 Ht 1.72 These men have the
same height, weight and
metre metre
84 Wt 84 BMI, but have different
Kg Kg percent body fat
28.4 BMI 28.4
Which of these men is
at risk of ill health
and why?
UNDERSTANDING FOOD GROUPS
Calorie Equivalent of Different
Foods
• Carbohydrate – 4 kcal / gram
• Protein – 4 kcal / gram
• Fat – 9 kcal / gram
• Alcohol – 7 kcal / gram
PROTEIN
CARBOHYDRATES
FATS
Carbohydrates
• Primary fuel source for exercise
• Inadequate carbs leads to fatigue and
increased use of protein as fuel – “PROTEIN
SPARER”
• Limited storage capacity – “GLYCOGEN”
• Carbs are nutritious, low in fat, satisfies the
appetite
MYTH : WANT ABS? AVOID CARBs
• AB FACT : “In the ’90s we vilified fat, and now
we’re doing the same to carbs, but they’re part
of a healthy diet.” –Edberg, [Link], July/Aug 2017.
• A study in the American Journal of Clinical Nutrition
• found that people on a low-calorie diet who ate 4 to 7servings of
whole grains a day, lost twice as much ab fat as a similar diet
group who ate less than one serving a day.
• The key is having a healthy amount of grains, veggies, and
fruits instead of refined, processed carbs and eating lean
protein and good-for-you fats.
Protein
• Builds and repairs muscles
• Essential for growth, maintenance, and
recovery
• Building blocks of proteins are called
AMINO ACIDS
• Protein Requirement?
• 3 oz of grilled chicken breast = 24 g
• 4 oz of lean hamburger = 32 g
• 2 slices of cheddar cheese = 16 g
• 3 oz of fish = 24 g
• 2/3 cup of beans = 16 g
• 1 piece of egg = 6 to 8 g
• 1 cup of milk = 8 g
• 1 eggwhite = 4 g
• 1 tbsp peanut butter = 4.5 g
TIMING of PROTEIN INTAKE
• EAT PROTEIN AT EACH MEAL & SNACK, RATHER THAN
HAVING MOST OF IT AT DINNER. The body breaks down
muscle all day long. We can only utilize so much PROTEIN at once.
• 20 to 30 grams per meal or 10-20 g of PROTEIN if you prefer small meals.
• FOR MUSCLE RECOVERY, HAVE PROTEIN-RICH MEAL
or SNACK AFTER WORK-OUT. THE “WINDOW” IS NOT ONLY 30
MINS AFTER EXERCISE, TO GET BENEFITS. IT IS OK TO EAT AFTER TWO HOURS.
• (EX. CHEESE AND NUTS; TUNA SANDWICH)
Fats
• Concentrated source of fuel– 9 calories per
gram
• Needed for absorption of vitamins, body’s
insulation, protection of vital organs
• ESSENTIAL FATTY ACIDS – needed for
growth and development
• In the diet: Healthy fats vs Unhealthy fats
Where do we get FATS?
HYDRATION GUIDELINES
How much to drink?
1. Consume 1 to 2 cups of fluid, 10-20 mins
before exercise.
2. Drink 1/2 to 1 cup every 15 – 20 mins
during work-out.
3. Drink 2 to 3 cups during the 30 mins after
exercise, whether thirsty or not.
SPORTS DRINK?
CONTENTS:
• 6 TO 8 % CARBOHYDRATES
• AT LEAST 100 mg SODIUM per 8oz
IMPROVES PERFORMANCE by SUPPLYING
ENERGY TO THE WORKING MUSCLE AND
ENSURES PROPER REHYDRATION
In a nutshell..
PROPER NUTRITION is important because it
keeps the person:
• Well fueled
• In shape
• Hydrated
• Healthy
SOME POPULAR DIETS
Paleo Diet / Caveman Diet
• Based upon eating wholesome, contemporary
foods our ancestors would have thrived on
during the Paleolithic era, about 10,000 years
ago.
What’s the verdict?
• PRO: include fresh foods, fish, seafood, fresh
fruits, vegetables, seeds, nuts, and healthful oils.
• CONS: Lack of variety. No grains, rice, potatoes,
legumes, or any agricultural products, processed
or cooked foods, dairy products. Only wild meats,
no domesticated animals.
Other Pop Diets
• Intermittent Fasting –
• 24-hour Fasts:
• Aims for two non-consecutive 24-hour periods each week.
•
• 16/8:
• This approach shortens your ‘eating window’ each day so
that you are fasting for 16 hours and eating for eight hours.
Ex. Breakfast starts at noon or 1 p.m., then they stop eating
at 8 or 9 p.m. each day.
• NUIU Diet - A diet program that involves calorie-counted meals.
(The 5-meal-per-day, plans come in four calorie levels: 1200/day,
1400/day, 1600/day and 1800/day)
Gall Stone Formation
MACROs:
- 20 to 50 grams
Carbo (5%)
- 60-75% of
calories from
fat (or even
more)
- 15-30% of
calories from
protein
Why is keto so popular?
• QUICK RESULTS
• MAKES YOU FEEL FULL EVEN WITH LESS CALORIES
• Low Carb level causes blood sugar to drop and body
begins to break down fat (KETOSIS)
• Said to improve diseases likeType 2 diabetes and
Alzheimer’s
• STUDIES SHOW that people who go on Low-Carbo
diets, REGAIN LOST WEIGHT within a year.
• Once the body enters ketosis,
• YOU LOSE MUSCLES.
• YOU FEEL TIRED.
• IT GETS HARDER TO LOSE WT WHEN YOU ARE ON STARVATION MODE.
• MAY BE HARMFUL WHEN THE KIDNEY AND LIVER ARE NOT IN GOOD
CONDITION IN THE FIRST PLACE.
• As a general rule, VERY LOW CARBS, VERY HIGH PROTEIN INTAKE like
KETO Diet, PUTS UNDUE STRESS ON KIDNEYS and LIVER.
Nutrition Myths
1. Eating a lot of protein helps build muscles
FACT:
Protein alone does not build muscle mass. A strength-
training program, enough calories from healthy foods, as
well as recovery time and sleep, are needed for building
muscles. Excess PRO adds extra calories and won’t give
you an edge. While most people get enough protein from
their daily diet, strength-training athletes like bodybuilders
can benefit from more protein, especially in post-workout
snacks.
2. If I skip meals, I can lose weight.
FACT:
Skipping meals may make you feel hungrier and
lead you to eat more than you normally would at
your next meal. In particular, studies show a link
between skipping breakfast and obesity. People
who skip breakfast tend to be heavier than people
who eat a healthy breakfast.
3. Muscle Cramps are caused by inadequate
salt intake.
FACT: Cramps are caused by water loss through
perspiration. Taking salt tablets can aggravate
existing dehydration by drawing water out of the
tissues and into the stomach.
4. All natural and herbal supplements are safe and
effective in weight loss and improving overall
performance.
FACT: Many nutritional supplements are marketed using
deceptive and misleading info. Some may be sold in the
market without the FDA seal of safety and effectiveness. A
problem with these “magic pills and powders” is that the
active ingredients may differ among products due to lack
of regulatory control. Some supplements may yield
beneficial effects, however many are associated with
adverse side effects.
1 serving of each provides:
Tofu Sisig = 366 cal Chicken Pesto Pasta=
272 cal
Refer your clients to your Gold’s
RND now!
THANK YOU!