Label Reading

1. Label Reading Food and Beverages for Health and Performance Holly Grant, RD IOC, Sports Nutrition Diploma

2. Overview • Fueling for Sport Review • Nutrition Label • Serving Size • Carbohydrates • Sodium • Fat • Activity

3. Hmmmmm…. What does “healthy” food mean to you? How do you know if a food is “healthy”?

4. What does eating for performance mean to you? What foods do you choose before, during, after training/competition?

5. A Quick Review

6. Fueling Review Daily: • 6-10 g/kg carbs • 0.8-1.6 g/kg protein • 0.8-1.0 g/kg fat (<= 30% daily calorie intake) Before: 200-300 g carbs 2-3 hours before • Bagel with peanut butter/jam, 2 cups milk, banana

7. Fueling Review During: 30-60 g/hour carbs (events lasting > 60 minutes) • 2 sports gels • 500-800 mL sports drink After: • 1-1.2 g/kg carbs (try to eat within 30 minutes) • 10-15 g protein • Turkey sandwich, glass milk, fruit • Peanut butter and banana sandwich, milk

8. CHO’s Before Racing • Eat 2-4 hours before racing • Allows for stomach emptying/intestinal absorption/liver glycogen storage • Try meal replacements like Boost if don’t tolerate solids • Pre-race meal should be: • Easy to digest (not too much fibre, fat or protein) • High in carbohydrates (lower GI-slow release of sugar) • Familiar • Adequate in fluid Target: 1-4 g/kg

9. CHO’s Before Racing • Carbohydrate loading the “traditional way” is not necessary (intense exercise followed by low carb diet) • Event lasting over 90-120 min • Three days before race: • 3-4 day exercise taper • Focus on primarily CHO’s • Minimum activity and lots of rest in 3 days prior to maximize CHO stores Target: 10-12 g/kg/day

10. CHO’s During Racing • CHO’s ingested during: • Delay fatigue • Maintain intensity • Improve endurance performance • Necessary for events over 60 minutes • 90 minutes is point where CHO’s can be used up

11. CHO’s During Racing • Heat, altitude, cold weather, dehydration can all deplete CHO’s faster • Important if did not consume enough CHO’s prior to exercise • Target: 30-60 g/hour (max muscles can oxidize) • 2 Sports Gels • 500-800 mL of sports drink • Sports bar • 2-4 pieces of bread

12. Carbs During Racing • Make sure you are fuelled up prior to the last 30 minutes of predicted finish time • Plan your fueling strategy • How often? • What food/fluids? • Practice during training

13. CHO’s After Racing • Glycogen stores may be depleted after training/racing • For efficient recovery • Important if have to race or train again within 24 hours • Try to consume food within 2 hours of training • Adding protein can increase carb storage

14. CHO’s After Racing • If have >24 hours until training • Consume water/sports drink with snack within 1-2 hours • Resume with normal meal patterns • If have <24 hours until training (double workouts etc) • Consume water/sports drink with snack within 20-30 minutes • Target: 1-1.2 g/kg every hour up to 4 hours

15. CHO’s After Racing • Higher GI CHO’s are broken down and absorbed faster • Higher fibre carbs may decrease the amount of sugar available for storage (we don’t absorb fibre) 50 - 75 g carbohydrate recovery snacks – (1-1.2 g/kg) • Turkey sandwich, glass milk, fruit • Chicken breast, potato, veggies, water • Peanut butter and banana sandwich, milk • Yogurt with cereal, fruit, water

16. Fluid and Hydration Sweat rate: can be 1-2 L per hour • Gender • Temperature/humidity • Intensity/duration • Training/acclimatization • Size/surface area • Hard to give “one size fits all” guidelines

17. Fluid and Hydration Signs of Dehydration • Dry mouth • Fatigue • Lightheaded • Muscle Cramps • Thirst • Decreased Performance

18. How to stay hydrated • You must start hydrated • Cannot play “catchup” during race • As you sweat you are losing more fluid • “Pee test”

19. How to stay hydrated • Huge debate in literature on planned hydration vs using thirst as a cue • “Blanket guidelines” may not be appropriate • Huge biological and environmental differences • The goal is not to replace all weight loss • Stay within the <1-2% water loss • You will lose some mass from glycogen oxidation (releases water)----don’t need to replace this

20. How to stay hydrated • 2-4 hours before exercise • 480-600 ml or (5-7 ml/kg) • 30 minutes before exercise • 300-480 ml • During exercise • 180-300 ml every 15-20 minutes

21. How to stay hydrated During: Needed if >45 mins duration Goal: replace 80% of loses during Hot weather: 400-800 mL/h Cold weather: 300-700 mL/h • Test this during training for individual needs • Consume every 15-20 minutes • Don’t wait until you feel “like crap”

22. How to stay hydrated After: Replace 150% of loses • Obligatory urine production • Important if training within 24 hours after loss 1 kg lost= Replace with 1.25-1.5 L fluid Best results: • Consume in 500 mL every 30 minutes for 2 hours • Beverage has to contain sodium to help retain fluid

23. Hydrating after a marathon

24. Where do we get our Nutrition Information ? • 75% Product Labels • 47% Physicians • 31%Fitness Programs • 28% Registered Dietitians Canadian Council of Food and Nutrition (CCFN)

25. Three parts of a label? 1. Ingredient List 2. Nutrition Facts 3. Nutrition Claims

26. Ingredient List • All ingredients are listed by quantity from the most to the least - the ingredient in largest amount is listed first. • Helpful when checking for specific ingredients eg for allergies, religious beliefs, health reasons, etc.

27. Nutrition Facts • Standard Format • Easy to find and read • Provides information on calories and 13 other nutrients

28. Which foods have Nutrition Facts? • Almost all pre-packaged foods will have Nutrition Facts • Some exceptions: • fresh fruit and vegetables • raw meat, poultry, fish and seafood • foods prepared or processed at the store • e.g. bakery items, sausage, salads • foods that contain very few nutrients • e.g. coffee beans, tea leaves, spices • alcoholic beverages

29. Serving size • the specific amount of food listed under the “Nutrition Facts” title • all nutrient information is based on this amount of food • listed in common measures you use at home

30. Nutrition Facts are based on a specific amount of food. Compare this to the amount you consume. Label 1 single serving bottle of orange juice (minimum 350 mL) At home 350ml in glasses

31. % Daily Value based on general 2000kcal diet can make it easier to compare foods nutrients on a scale from 0%-100% helps you see if a food has a lot or a little of a nutrient

32. Use % Daily Value to see if a food has a lot or a little of a nutrient The actual numbers can be confusing, for example: • 2 mg of iron seems small but it is 15 % of the Daily Value for iron • 110 mg of sodium seems large but it is only 5 % of the Daily Value for sodium • % Daily Value makes it easy to see if there is a lot or a little of a nutrient without having to do any math.

33. Nutrition Claims • They are: • Regulated statements made when a food meets certain criteria (problems with this……?) • Optional • Often on the front of food packages • A quick and easy way to get information about a food

34. Nutrition Claims: 2 types • Nutrient Content Claims • Diet-related Health Claims

35. Nutrition content claims: When you want to decrease the amount of certain nutrients

36. Nutrition content claims: When you want to increase the amount of certain nutrients

37. Diet Related Health Claims: • "A diet low in saturated and trans fat reduces risk of heart disease". • "A diet with adequate calcium and Vitamin D, and regular physical activity, reduces risk of osteoporosis". • "A diet rich in vegetables and fruit reduces risk of some types of cancer". • "A diet low in sodium and high in potassium reduces risk of high blood pressure".

38. Serving size Light Tuna 170 g in water (120 g drained weight) • You make two tuna sandwiches from this can. • How many Calories will you get from the tuna in two sandwiches?

40. Carbohydrates Also known as: (“ose”) • Sucrose • Fructose • Galactose • Lactose • Maltose • Starch • Fibre

41. Carbohydrate Starch + Sugar + Fibre= Total Carbohydrate 1 serving= 15 g carbohydrates 1 slice bread ½ cup cooked rice ½ cup cooked pasta 30 g cold cereal

42. How many servings of carbohydrates?

43. Sugar? Fibre? Kellogg’s All Bran Bran Flakes Kellogg’s Two Scoop Raisin Bran Flakes

44. Carbohydrate Tips Daily: • Make at least ½ your grains choices whole grains • Choose cereals with less than 9 grams of sugar per serving more often • Aim for greater than 3 grams fibre per serving • 25-35 grams of fibre each day • Watch portion distortion (e.g. bagels) Before training: • < 3 g fibre if experience gastrointestinal discomfort • Choose complex carbs for sustained energy

45. Sodium • Daily Limit 2,300 mg/day • 1 tsp salt • Select foods with Daily Value of <5% to 15% • Some athletes may need to increase sodium intake if have high sweat rates/high sodium loss (can lose 1g/hour in sweat)

46. Sodium

47. Fat • A source of energy during endurance exercise • Vitamins A, D, E, K • Avoid large amounts of fat before competition or practice • Sits in stomach • Limit deep fried food (trans fat) • Fast food not great choice

48. THE GOOD (daily) Unsaturated THE ‘BAD’ (small amount) Saturated THE UGLY (avoid) Trans Fats

49. Look beyond the Claims Did You Know? • Kraft Peanut Butter has always been: • Cholesterol free • Lactose free • Gluten free • Kraft Peanut Butter is low in saturated fat and is free of cholesterol, trans fat and gluten. Ingredients: Select roasted peanuts, corn dextrin, sugar, salt, hydrogenated vegetable oil

50. The new way of eating.. • Don’t eat food your great grandmother wouldn’t recognize • Avoid foods with “high fructose corn syrup”, “hydrogenated oil” or “partially hydrogenated oil” • Don’t eat food with more than 5 ingredients or ingredients you can’t pronounce • If it can sit on your shelf for 5 years and not go bad….don’t eat (Eat foods that will eventually rot) 5. If you just add boiling water (or microwave) and it’s ready to eat…..don’t eat it