Optimal nutrition planning

Optimal nutrition planning is the simpliest for understanding in the model of pyramid in which all groceries are sorted according to its nutritive value in four groups. For each grocery group basic portion(amount) is considered, just as the participation of each grocery group in total energy intake, said as portion number per day.  

By various grocery intake during one day is enabled intake of all needed nutrients in proper amounts. It is clear that each grocery contains limited number and amount of nutrients, and constant elimination of specified amount of groceries from food, especially at people with huge energy needs, there is a danger from some nutrients deficit.

For a very long time in nutrition is given advantage to the non-rafined or the least processed groceries, cause this procedure will keep their nutritive value the most. For example, in most cases groceries that contain cereals in integral groceries should be chosen, fruit instead of fruit juices etc.

Cereals, seeds and products

Basic and the most represented part in “pyramide model” is made of bread, pasta and other cereal products, and grain food. This groceries should enable in nutrition of highly active people 60-70% of total energy carbohydrates intake. Cereals and grains are very good source of carbohydrates, B vitamins and diet fibers.

During choose of groceries from this group advantage should be given to the groceries that contain as low percent as possible of fat that are often added to correct food flavour(butter, margarine, oil, high-fat cheese…)

To enable proper groceries intake from this group, it is recommended to take 6-11 portions per day.

Size and number of portions for group cereals and products
Groceries	Portion size	Athletes portion	Portion number
Cereals	30g	60-120g	2-4
Bread	1 piece	2 pieces, sandwich	2
Pasta	1 cup, cooked	2-3 cups	4-6
Rice	1 cup, cooked	1-2 cups	2-4
Recommended daily amount: 6-11 portions per day

 

When 6-11 portions is shared at meals, it is 2-4 portions per meal, which is equivalent 150-300kcal. Rest of 600-900kcal, how much are average needs per one athlete meal, are satisfied from other sources.

During grocery choice from group of cereals and grains athlete should chose the ones that lost the least from its natural form and content in the refining process. For example, advantage should be given to the integral rice, wholegrain wheat or any other cereal… In the groceries that are in its natural shape or only partially processed are found nutrients in the biggest measure: B vitamins, potassium and some other minerals, diet fibers… Following that, men should chose integral cereals(or various cereals mixture), just as bread and rolls from “black” flour. Wheat brans or oat flakes are rich with diet fibers, B vitamins and minerals. These cereals in combination with milk(reduced fat intake), banana, or apple juice make a very good meal(breakfast) for physically high active people.

Fruit and vegetables

Fruit and vegetables makes second part(above cereals) in the nutrition pyramid.

Vegetables is extremely rich source of C vitamine, carotenoids, potassium, magnesium, other vitamins, minerals and diet fibers. If it is talked general, bigger part of vegetables has higher nutritive value than fruit, so insufficient fruit intake can be changed with bigger vegetables intake. Huge part of daily needs for carbohydrates can be satisfied by bigger vegetables intake(potato, beans, peas…).

Recommended daily intake is 3-5 portions.

Size and number of portions for group vegetables
Groceries	Portion size	Athletes portion	Portion number
Broccoli	1 small cup	2 small cups	3-4
Spinach	1 cup	300g, frozen	3
Salad	1 small cup	1 cup	3-4
Spaghetti with sauce	1 cup	1 cup	2
Recommended daily amount: 3-5 portions per day

Coloured vegetables(dark green, orange and red) usually has bigger nutritive value than non-coloured. Dark green and yellow vegetables contains more beta-carotene than any other kind of vegetables. So advantage is given to the vegetables like: broccoli, spinach, green pepper, tomato, carrot and similar.

CONTAINMENT OF SOME NUTRIENTS IN VEGETABLES AND FRUIT

Broccoli, spinach and green pepper are the vegetable types that contain negligible amount of fat, but they are extremely rich with potassium and C vitamine. They also contain carotenes that are vitamine A precursors and protective phitohemics.

Tomato in fresh condition(salad) or sauce(ketchup) significantly lead to potassium, vitamine C, vitamine A and phitohemics intake.

Vegetables that goes under cabbage family: cabbage, broccoli, kale, kohlrabi and cauliflower contain nutrients that are thought to have anti-cancer influence.

The biggest nutrition value of vegetables is if used in fresh condition. Conserving methods like deep freezing and sterilization enable to keep nutritive value of these groceries in big amounts. During cooking most of important nutrients are being destroyed.

Vegetables – nutritive score according to contain of 6 nutrients and fibers
Vegetables	Amount	Nutritive score
Red pepper	1 medium, fresh	309
Carrot	1 medium, fresh	171
Spinach	1 cup, fresh	130
Green pepper	1 medium, fresh	112
Parsley	1 cup, fresh	97
Broccoli	1 fresh	91
Green peas	1 cup, frozen	88
Tomato	1 fresh	76
Avocado	1 fresh	71
Cauliflower	1 fresh	58
Beans	1 cup, cooked	54
Celery	1 medium, fresh	50
Corn	1 cup	50
Cabbage	1 cup, fresh	43
Beet	1 cup, conserved	32
Radishes	1 cup, fresh	18
Cucumber	1 cup, fresh	14
Onion	1 cup, fresh	14
Mushrooms	1 cup, fresh	12

Fruit is important in nutrition cause it represents the carrier of carbohydrates, diet fibers, potassium, vitamins(especially C) and phitohemics.

Recommendation is to enter every day 2-4 portions of fruit.

Size and number of portions for group fruits
Groceries	Portion size	Athletes portion	Portion number
Orange, juice	180g	360g	2
Apple	1 medium size	1 big	2
Banana	1 little	1 big	2-3
Conserved fruit	1 cup	1 cup	2
Recommended intake: 2-4 portions per day

During fruit chose it is important to know that in citrus fruit(lemon, mandarine, orange and grapefruit) and in juices contain of C vitamine and potassium overwhelms containment of these nutrients in other fruits and juices. So approximately 180ml of orange juice enables daily needs for 60mg of C vitamine, potassium amount that is lost during one hour of work, folic acid and other B vitamins. Orange juice has lower energy value, and bigger number of nutrients than other juices from other fruit(apple, grapes, peach…)

CONTAINMENT OF SOME NUTRIENTS IN VEGETABLES AND FRUIT

Banana is, no doubt, favourite fruit of many athletes. This grocery contains low amount of fat, it is rich with diet fibers and potassium, and it leads to fast compensation of this mineral that is lost by sweat.

Fruit – nutritive score according to contain of 6 nutrients and fibers
Vegetables	Amount	Nutritive score
Papaya	1 medium	252
Melon	¼	213
Strawberry	1 cup	186
Orange	1 medium	169
Mandarines	2 medium	168
Kiwi	1	154
Mango	1	153
Watermelon	2 cups	122
Cranberry	1 cup	117
Grapefruit	1	103
Appricots	2 fresh	72
Banana	1 medium	60
Apple	1 non cleaned	58
Peas	big	48
Apple	1 cleared	42
Peach	big	39
Raisins	1 cleaned	35
Peas, conserved	2 halves	16

Fruit like kiwi and strawberries are very good sources of vitamine C and potassium.

Dried fruit is very rich with carbohydrates and potassium, and it can be a good lunch cause it is very easy to carry.

Meat, eggs and milk(groceries rich with proteins)

In third group are mostly animal origin groceries(different types of fish,meat and eggs) that are rich with high nutritive proteins. Plant origin food like: beans, stone fruit and legumes, can also be added to this group. These groceries enable primarily essential amino-acids, and darkred meats contain huge amount of iron and zync.

It is recommended that intake of third group is 2-3 portions per day.

Size and number of portions for group meat, fish, eggs
Groceries	Portion size		Athletes portion	Portion number
Tuna	60g		180g	3
Chicken	60g		180g, white meat	3
Peanuts butter	2 spoons		2-4 spoons	1-2
Lens, soup	1 cup		1 plate	2
		1 cup	1 cup		2
Recommended intake: 2-3 portions per day

During choose of third group groceries it is necessary to know that them at the same time very often contain huge amount of fat.

Meats that are recommended in nutrition are: non-fat baked beef, chicken, turkey and fish.

Beef meat, except of high value proteins, contains significant amount of iron, zync, B vitamins and some other nutrients.

Fish is used in nutrition in fresh or conserved condition. Recommendation is that fish is prepared three times per week. Advantage is given, due to lower fat intake, to sea fish like: tuna, sardine and blue fish, but all other types are acceptable.

Peanuts butter also belongs to this group of groceries. Few spoons of  this butter along with wholegrain bread or banana are a very high nutritive meal that contains proteins, vitamins and diet fibers.

Beans, lens and other legumes, prepared with lower percentage of fat, represent a good source of proteins and carbohydrates.

On this level of pyramide are also found: milk, dairy products, and various types of cheese.

These groceries contain significant amounts of calcium, phosphorus and B vitamine. Recommendation is that milk, and products(yoghurt and cheese), contain decreased percentage of fat(1% or less). Importance of milk in nutrition is following: amount of calcium in one glass of milk is equal 2,5 cups of broccoli, 8 cups of spinach, 2,5 cups of white beans…

Size and number of portions for group milk and dairy products
Groceries	Portion size	Athletes portion	Portion number
Milk, skimed	240ml	480ml	1,5
Yoghurt	240ml	480ml	2
Caciocavalo	45g	90g	2
Recommended intake: 3-4 portions per day

Fats, oils and sweets

Fourth group of groceries and top of pyramide is reserved for fats and “sugars” which primar role in nutrition is to increase energy value of the meal, but to increase the flavour of intaked food. Importance of fat for lyposolubile vitamins metabolism is written here. Recommended amount and type(according to fatty acids saturation) are presented in the table below.

Containment of three fat acid groups(monounsatured, polyunsaturated and saturated) in some groceries
Fats	Saturated	Monounsaturated	Polyunsaturated
Animal origin fats
Butter	65	30	5
Beef fat	50	45	5
Chicken fat	30	50	25
Monounsaturated oils
Olive oil	15	75	10
Peanuts oil	20	50	30
Polyunsaturated oils
Sunflower oil	10	20	70
Corn oil	15	25	60

“Athletes’ nutrition”, Marina Djordjevic Nikic