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29. 3. 2012.

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.


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…)


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

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