In march 2016 Public Health England replaced the Eatwell Plate with new Eatwell Guide and induced advice on the foods we should consume to gain a good variety of nutrition and good health.
We know, that we should include more fruit, vegetables and starchy carbohydrates and consume less sugar. This should help to maintain a healthy diet. Unfortunately, it is observed that we consume as twice much sugar as recommended.
Correct amount of healthy nutrients will promote healthy lifestyle, gives us energy and reduce risks of lifestyle diseases.
1. We should eat plenty of starchy food: wholegrain pasta, bread, rice, potatoes.
2. We should eat at least five portions of fruit and vegetables per day.
3. We should eat moderate amount of food high in protein: poultry, fish, egg, nuts and pulses (two portions of oily fish per week)
4. We should consume moderate amounts of milk and dairy and choosing reduced fat and sugar options where possible
5. We should pick unsalted spreads and oils whenever possible
6. We should drink 6-8 glasses of fluid per day (water, lower fat milk, unsweetened tea or coffee)
The Eatwell guide provides a visual illustration of the quantities of foods we should consume daily. One-third of our plates should contain fruit and vegetables, one-third carbohydrates and one-third of protein, dairy, oils and spreads.
(Source: The Eatwell Guide, NHS)
Following the guidance recommended we should achieve a healthy and balanced diet.
The food we eat, can be divided into five main groups.
Carbohydrates - bread, rice, potatoes, pasta
Protein - meat, fish, eggs, beans and pulses
Dairy
Fruit and vegetables
Oils and spreads
In order to maintain a healthy lifestyle, we should also consume the correct number of calories by eating a wide variety of foods. Eating plenty of starchy carbohydrates, veg and fruit and two portions of fish per week. We should limit the saturates fats and sugar as well as limit the intake of salt. Additionally, we should be active, drink plenty of water and eat breakfast.
On average a female requires 2000 kcal and a make 2500 kcal. We should take into account our activity levels and regularly monitor our weight.
A wide variety of foods will ensure providing a wide variety of nutrients and help prevent deficiencies to keep our body working efficiently.
Especially the wholegrain varieties will keep us feeling fuller for longer due to the high fibre content, these include starchy carbohydrates including pasta, rice, bread, cereals and potatoes.
Limit saturated fats and sugars
Reducing the amounts of saturated foods can help to keep the cholesterol level in good balance. Some foods containing saturated fats include: pastries, pies, briskets, cakes and fizzy drinks. They are also often very high in calories.
Sugars not only cause tooth delay but also increase the amount of calories we consume causing weight gain. Sugars found in sweets, buiskits, fizzy drinks are often very high in calories.
Limit salt intake
Reducing the salt, we not only need to be aware of the salt we add to the food when cooking, but also the 'hidden salts". These are expected to find in tinned food such as peas and beans, but also cereals and read. A healthy adult should consume 6g of salt per day. Too much salt could increase blood pressure and lead to heart disease and strokes.
Be active
Activity not only means the workout at the gym. It may be cleaning the house, walking a dog or decorating your house. A healthy diet confined with regular exercise goes a long way to improve your overall well-being.
Drink water
Water helps to cleanse the system and help the body to stay hydrated. It keeps the skin fresh and even prevent wrinkles. 2 liners of water should be consumed daily and even more if we exercise. Water, lower fat milks and unseated tea or coffee also contributes to our fluid intake.
A healthy balanced diet should provide us with around 50-60% carbohydrates, 30% of fats and 10-20% proteins. However, if you are very active this may change. If your activity is intense, long duration and frequent you may need to consider what additional nutrients you need.
Endurance activities
An exercise programme that is based heavily on endurance (long distance cycling, swimming, running) would require more carbohydrates to provide you with energy required to fuel the amount of training . In these case, you may need additional 10-15% carbohydrates and also a higher protein intake. This will ensure the muscular strengths for these activities. Other considerations require the need for vitamins and minerals to allow your body system work optimally, as well as higher demand for fluid levels.
Strength training
An exercise Programm aimed power and muscle building will also require carbohydrates to maintain the correct level of energy. You will also focus more on the protein intake that helps to repair and growth muscle. In this case, we would require approx. 1.7 to 2 grams of protein per kilo of body weight. These athletes will also require five to nine portions of fruit per day to maintain the balanced levels of vitamins and minerals.
How our foods affect performance?
Fats and sugars
Duding physical exercise muscles are being used and this requires energy supplied by the food we eat. The body's source of energy depends on the intensity and duration of the activity.
When activity intensity is low, the body will mainly use energy from fats, because as the intensity is low there is enough time to break down the fats to release energy. However, when the intensity is increased, the body doesn't have time to break the fats. Instead, it uses the energy that can be accessed quickly. These are sugars stored in the muscles and liver as glucose and glycogen. These can be broken down much more quickly than fats to release energy.
As an example I am a runner. I will begin my training session with few minutes walk to warm up. At this peace the energy source would be fat. This is because the intensity is low and the body has time to break down the fats to provide energy. Following the few minutes walk, I start to jog at a steady pace and at this point the fuel source will still be fat, however, there may now by glycogen being broken down already. I than decide to add few sprint intervals and due to the increased intensity, my body will break down glucose and glycogen stored in the liver and muscles. This is to provide the additional energy for each sprint. However the amounts of glucose and glycogen available, will depend on the food I eat. These can be obtained from carbohydrates. If the amount of these is low, I will have limited energy available. If there is not enough, the fatigue will take over.
This refers to when a marathon runner suddenly feels like they can't run anymore.
Protein
Protein is used in the body to built and repair muscle. When we exercise we provide additional stress to the muscles. This causes small micro-tears within the muscles and we feel ache or pain the day after the training.
When we rest the muscles, the body is able to use the protein to repair and rebuilt the muscles. Therefore, without sufficient protein, the body cannot repair or bust the muscles. This can affect our strength and affect performance.
Protein are broken down into amino acids in our bodies. These amino acids are used to repair and built the muscle and increase strength, endurance, power and muscle size.
Summary
There are many factors that affect our performance. As we have learned, the type, intensity and frequency as well as duration of activity undertaken will have an impact. Additionally, the age, gender, size and weight shall be considered depend on the aim (either weight gain or weight loss).
It is without a doubt, that the foods we eat affect our performance. They provide fuel and energy and affect the duration and intensity of our activities. Additionally, protein helps to built and repair muscles which affects our strength and power.
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