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Nutrition for health and El Camino

Nutrition for health and El Camino. Nicole Walker Dietitian. Goal. To increase your knowledge of NUTRITION for GOOD HEALTH & as FUEL for the EL CAMINO. Outline. Food and Nutrition Guidelines Food for fuel before, during and after exercise. Food & Nutrition Guidelines.

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Nutrition for health and El Camino

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  1. Nutrition for health and El Camino Nicole Walker Dietitian

  2. Goal To increase your knowledge of NUTRITION for GOOD HEALTH & as FUEL for the EL CAMINO

  3. Outline • Food and Nutrition Guidelines • Food for fuel before, during and after exercise

  4. Food & Nutrition Guidelines Eat a variety of healthy foods each day.... 1. Fruit & veges 2. Wholegrain breads and cereals 3. Include milk or milk products 4. Meat or meat alternatives • Choose pre-prepared foods or prepare foods with minimal added salt, sugar and fat • Drink plenty of liquids each day • Limit alcohol intake

  5. Eat PLENTY of fruit & vegetables • Eat at least 3 servings of vegetables and 2 of fruit each day • Fresh – Frozen – Canned – Dried • Examples: • Canned fruit or banana on cereal • Carrot sticks • Tomato on Toast • Salads • Dried Fruit

  6. Meat and alternatives • 1 serve per day • Remove excess fat and skins • Fish, Chicken and premium mince = lean sources • Peas, beans and lentils (vegetarian)

  7. Include Milk or Milk Products • Have 2 servings of low fat milk or milk products per day • Green top/Light blue = more protein, more calcium, less fat per glass • Examples: • Yoghurt • Milk with cereal • Cheese in sandwich • Frozen Yoghurt • Cottage Cheese on crackers

  8. Eat wholegrain breads and cereals • At 5-6 serves per day • Glycemic Index • Examples: • 2 slices Wholegrain Bread • ½ cup Muesli • 1 cup cooked Wholemeal Pasta • 1 cup cooked Brown Rice • 2 large or 4 small Grainy Crackers

  9. Keeps you regular Fuller for longer Tend to be less processed Fibre-rich foods: Wholegrain cereals Wholegrain/wholemeal breads, brown rice & pasta Fruit & Veges Chickpeas, beans and lentils Fibre

  10. Most of New Zealanders eat too much salt Where does salt come from in our diet? 1. Processed Foods 2. Added salt in cooking and at the table Why is it a problem? Blood pressure Health Problems Salt

  11. Fat Saturated & Trans • Animal Meats and Products • Full-fat Milk • Processed foods Mono & Poly • Nuts • Seeds • Fish • Vegetable Cooking oils (Eg: Canola, Rice Bran, Olive)

  12. How to Avoid XS Fat • Use non-stick cookware • Trim milk and low fat dairy • Lean meats and trim excess fat • Takeaways • Margarine, butter, oils • Baked products

  13. Why should alcohol be limited in the diet? High in calories Health concerns at higher intakes How do I drink safely? Have alcohol free nights a few nights of the week If you do drink; Maximum: - 4 -6 standards of alcohol at one time or - 14 - 21 per week Examples: 1 standard = 1 small glass of wine (100mL) 1 can beer (330mL) 1 nip of spirits (30mL) Alcohol

  14. Drink plenty of water • Improved brain function • Rehydration (hot/dry weather, speaking, coffee/tea, exercise, sickness) • Improves digestion and feelings of fullness • 8 cups a day?

  15. ¼ plate Carbs ¼ plate Protein ½ plate vegetables The Plate Model

  16. Into 4 groups (5min) Brainstorm ways you can: Decrease Salt Decrease or alter type of fat Add Fibre Add vegetables Make your meal fit the plate model Ideas of meals: Spaghetti Bolognese Casserole Lasagne Burgers and Chips Feedback to group (1 min) Making your Favourite Meal healthy

  17. Nutrition for El camino

  18. El Camino • 780km total • 25km per day over 30-35 days (including a few rest days) • Therefore a long term event – similar to healthy eating guidelines • Factors to consider: • Temperature? • Types of foods available? • Eating out? • What foods are easy + light to carry? • Food safety • Time of day out walking?

  19. Before • Begin your day well hydrated – sip water throughout the evening the night before and mornings of the walking. • If drinking alcohol – have in moderation and alternate with water • Eat with alcohol • BREAKFAST • Carbohydrate based (high fibre, low fat) • Examples: • Cereal, muesli, porridge, toast • with Fruit + milk and/or yoghurt

  20. During • HYDRATION – stay hydrated throughout the day by drinking to thirst and regularly. • - Consider temperature + how much sweating? • - how much will I need for the day? • - fill up points? • LUNCH • Carbohydrate based + protein + vegetables or fruit • Examples: Meat, canned fish, egg, cheese, hummus, peanut butter • sandwich(es)/pita bread/crackers • with salad + fruit • Small-moderate sized if still have walking to go

  21. During • SNACK IDEAS (perhaps 2-4 snacks per walk) • Carbohydrate based if a harder effort (hills, hotter, later in trip) otherwise just healthy snacks • Examples of Carb based snacks: • Oaty/fruity muesli bars • Bananas or other fruit easy to eat, eg: apple/pear • Dried Fruit • Fruit filled biscuits • Creamed rice tin (don’t forget your spoon!) • Half sammie (1 piece bread) • Crackers with marmite, jam, relish, peanut butter • Bikkies or muesli/nutty slice • Examples of other snacks if tolerated: • Fruit and nuts

  22. After • HYDRATION • - Drink water to thirst and regularly! • - Add lemon, a little taste of Raro, other fresh fruit, cold to make it tastier/easier if need be • Especially if drinking alcohol – one glass water for every glass of alcohol on top of normal sips • SNACK or MEAL? • If next meal not for a few hours after finishing have a snack - see list before + following ideas: • Glass of low fat milk/smoothie/milkshake • Yoghurt and fruit • Hummus/relish/cheese on crackers or in half sammie

  23. After • MEAL • Carbohydrates: • Potatoes, rice, pasta, bread • Vegetables ++ • Lean meats or alternative • Sound familiar?

  24. Considerations • Long term therefore needs to be healthy and nutritionally adequate • Intensity ? Typical sports nutrition advice/fads not ideal • Yes you may need to eat more but don’t overdo it! • Listen to your body • Hunger cues/ regular healthy meals and snacks • Keep hydrated – if you are thirsty then drink and if you are not thirsty but not drinking then drink. • Why might I feel less or more hungry or thirsty? • Eg: by day 5 or 6 may start to feel hungrier • Cold day 10-14 may drink less

  25. Any Questions? • Contact me if you would like a personal consult www.exponentialperformancecoaching.com • Email: nicole.epc@gmail.com • Mobile: 0272799265 • Event specific nutrition plan and ideas $150 • 8 week diet review $146

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