MODULE: NUTRITION

Nutrition is essential for good health. Those that recognise and understand the importance of nutrition will excel at their exercises
regimes as the two components go hand in hand. Optimal health and nutrition are so integrated, that it is essential for a health
a fitness professional to achieve a good and solid understanding for health components that make up a healthy diet. The body
requires various nutrients and energy to function optimally. These two components are found in food and liquid that we drink.
However, the quality of these nutrients vary greatly.

When we understand the role of nutrients and how the body processes them, we then can be selective about the food choices
that will be most beneficial. We can then combine quality with quantity to provide the body with what it needs to function optimally.

FOOD GROUPS
A food group is a method of classifing various foods that we consume every day. It is based on the nutritional properties of types
of foods and their locations in a hierarchy of nutrition. Eating certain amounts and proportions of foods from different categories is
recommended by most guides to achieve a healthy body.

There a three basic food groups:

FOOD GROUPS EXCHANGED GROUPS SOURCES

Building Milk and protein Dairy products, fish, eggs, poultry, meat

Protective Fruit and vegetables Apples, pears, paw-paw, banana, pineapple, peas,
beans, squash, carrots etc.

Energy Carbohydrate and fats Rice, pasta, breads, cereals, porridge, butter,
margarine, oils

COMPONENTS OF FOOD
The components of food are divided up into the following categories:

- Carbohydrate
- Protein
- Fat
- Minerals
- Water
- Vitamins

A balanced diet for a normal individual provides all of the above components on a daily basis.

Following food distribution is explained in percentages:

- Carbohydrate 55-60%
- Protein 25-30%
- Fat 15 -20%

How the athlete will divide up the components of their food depends greatly on what sports they are doing and what they hope to
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achieve.

ENERGY
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Human energy is the ability to move and function. It is made possible by the metabolism from nutrients from food.
Human energy requirements is the amount of energy needed to balance energy expenditure in order to maintain body size, body
composition and a necessary desirable physical activity consistent with long term health goals.

This includes the energy needed for the optimal growth and development in children and for the fetal development in pregnancy.
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The main objective for energy is the assessment of energy required for a healthy well nourished human.
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The balanced diet is usually expressed in one of two ways: as a ratio of the carbohydrate, protein, and fat food groups, or as a
food pyramid, where the recommended daily consumption of different kinds of food within the three food groups is defined by
portions or quantities. There are many different types of food pyramids, e.g. Vegetarian, USDA, Mediterranean pyramid,
Healthy pyramid etc

Vegetarian food pyramid

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Harvard food pyramid

Mediterranean food pyramid

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Each fitness participant is different, and there is no single diet that meets the needs of all fitness participants. Individual needs
also change across the season and participants must be flexible to accommodate this. Diet may have its biggest impact on
training, and a good diet will help support consistent intensive training, while limiting the risks of illness or injury. Good food
choices can also promote adaptations to the training stimulus.

Use sparingly

2 - 3 servings 2 - 3 servings

3 -6 servings 2 - 4 servings

6 - 11 servings
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Getting the right amount of energy to stay healthy and to perform well is key. Consuming too much energy increases body fat: too
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little, and performance falls, injuries are more likely to occur, and illness results.

Carbohydrate supplies the muscles and brain with the fuels they need to meet the stress of training and competition.
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Foods rich in protein are important for building and repairing muscles, but a varied diet containing everyday foods will generally
supply more than enough protein. With protein also, the timing of intake in relation to training and competition may be important
and taking a small amount of protein-containing foods soon after training may help to promote adaptations taking place in the
muscles. Well chosen vegetarian diets can easily meet protein needs.

A varied diet that meets energy needs and is based largely on the correct healthy choices such as vegetables, fruits, beans,
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legumes, cereals, lean meats, fish and dairy foods should ensure an adequate intake of all the essential vitamins and minerals.
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 Maintaining hydration is important for performance.
Fluid intake before, during (where appropriate)
and after training is important, especially in hot
climates and at altitude. When sweat losses are
high, foods and drinks must also contain sufficient
salt to replace the salt lost in sweat.

What are the appropriate portions for each food group?

Every participant is different. Not only do they have different requirements for energy and nutrients depending on body size and
physique and on their event and training load, but in addition they have individual physiological and biochemical characteristics
that shape their nutrient needs. Each participant must therefore identify key nutritional goals, in terms of the requirement for
energy, protein, carbohydrate, fat and all of the vitamins and minerals that are essential for health and performance.

Once nutritional goals are identified, each fitness participant must devise an eating strategy to ensure that suitable foods are
eaten in appropriate amounts at the right times to meet those goals.

A guide to servings and portions sizes is:

Bread, grain, cereal and pasta form the base
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At the base of the food pyramid, is the group that contains breads, grains, cereals and pastas. These foods provide complex
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carbohydrates, which are an important source of energy, especially for a low-fat meal plan. You can make many low-fat choices
from foods in this group. 6 to 11 servings of these foods are needed in a day. One serving of this group can be:

• 1 slice of bread
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• 1/2 cup of rice, cooked cereal or pasta

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• 1 cup of ready-to-eat cereal

• 1 flat tortilla

Fruits and vegetables

Fruits and vegetables are rich in nutrients. Many are excellent sources of vitamin A, vitamin C, folate or potassium. They are low
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in fat and sodium and high in fiber. The Food Pyramid suggests 3 to 5 servings of vegetables each day. One serving of vegetables
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can be:

• 1 cup of raw leafy vegetables

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• 1/2 cup of other vegetables, cooked or raw

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• 3/4 cup of vegetable juice

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The Food Pyramid suggests 2 to 4 servings of fruit each day. One serving of fruit can be:

• One medium apple, orange or banana

• 1/2 cup of chopped, cooked or canned fruit
• 3/4 cup of fruit juice

Count only 100% fruit juice as a fruit, and limit juice consumption. Many commercial bottled juices come in containers that hold
more than 2 servings can add lots of sugar and calories to your daily diet.

Beans, eggs, lean meat and fish

Meat, poultry and fish supply protein, iron and zinc. Non-meat foods such as dried peas and beans also provide many of these
nutrients. The Food Pyramid suggests 2 to 3 servings of cooked meat, fish or poultry. Each serving should be between 2 and 3
ounces. The following foods count as one ounce of meat:

• One egg
• 2 tablespoons of peanut butter
• 1/2 cup cooked dry beans
• 1/3 cup of nuts

Choose lean meat, fish and dry beans and peas often because these are the lowest in fat. Remove skin from poultry and trim
away visible fat on meat. Avoid frying these foods.

Dairy products
Products made with milk provide protein and vitamins and minerals, especially calcium. The Food Pyramid suggests 2 to 3
servings each day. If you are breastfeeding, pregnant, a teenager or a young adult age 24 or under, try to have 3 servings. Most
other people should have 2 servings daily. Interestingly, cottage cheese is lower in calcium that most other cheeses - one cup
counts as only 1/2 serving of milk. Go easy on high-fat cheese and ice cream. Choose non-fat milk and yogurt and cheeses made
from skim milk because they are lowest in fat.

Fats and sweets

A food pyramid's tip is the smallest part, so the fats and sweets in the top of the Food Pyramid should comprise the smallest
percentage of your daily diet. The foods at the top of the food pyramid should be eaten sparingly because they provide calories
but not much in the way of nutrition. These foods include salad dressings, oils, cream, butter, margarine, sugars, soft drinks,
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Energy needs and expenditure for physical fitness activities

Energy needs and expenditure depends upon: age, body weight, gender, Resting Energy Expenditure (REE) and physical
Activity Energy Expenditure (AEE) levels. Calorie needs are based upon Total Energy Expenditure (TEE), which includes two
major parts:

1. Resting Energy Expenditure (REE): the amount of calories needed to maintain basic body systems and body temperature at rest.
2. Activity Energy Expenditure (AEE): the amount of calories used during activity.

Maintenance or change in body weight is summarized in the formulas below:

• Weight maintenance Calorie intake = TEE
• Weight gain Calorie intake > TEE
• Weight loss Calorie intake < TEE.

For weight loss, total calorie intake should not be less than REE, unless a physician is supervising weight loss.

Calculating total daily calorie needs

The number of calories needed to maintain a certain body weight can be estimated by multiplying a person’s REE times an
appropriate Activity Factor (AF). Choose one of the formulas in Table 1 to calculate REE and then use the information from
Table 2 to choose an appropriate AF. Formula 2 gives a slightly more accurate estimate of your calorie needs than Formula 1.

 
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 Total daily calorie needs

x =
your REE your AF your TEE calories

To maintain weight you need calories per day

At times, there may be a need to manipulate energy intake to achieve specific objectives, such as increasing muscle mass or
reducing body fat levels. This requires careful management to ensure that the goal is achieved while conserving the ability to
train consistently and effectively. Increasing body weight will not be helpful for e.g. the jumper who wants to increase power and
sprinting speed if the weight is gained as body fat rather than muscle. Simply eating more will not necessarily be the solution.
Likewise, reducing body fat may be necessary for e.g. some athletes at some stage of their career, but if this is done incorrectly, it
will do more harm than good.

When a reduction in body fat content is necessary, this should be achieved gradually and without compromising the athlete’s
ability to consume an adequate intake of fuel and important nutrients. Participants can avoid potential problems by taking care to
avoid excess weight gain in the off-season or while injured. Careful management of both diet and activity levels in the off-season
and during the early part of the competitive season can help the athlete to reach his or her ideal weight and body fat level with
minimal effect on health or performance.

Energy availability = total dietary energy intake – energy used in daily activity/training

There is evidence from recent research that there are substantial impairments of metabolic and hormonal function when energy
availability drops below a daily intake of 30 kcal (135 kJ) per kg fat-free mass (FFM).This deficiency can affect performance,
growth and health. In females, one outcome of low energy availability is a disturbance of reproductive function and menstrual
regularity. Other problems are likely to occur in males.

Example of low energy availability:

50 kg female with 20% body fat = 40 kg FFM
Daily energy intake is 1500 kcal (6300 kJ)
Cost of daily exercise (1 h/d) = 600 kcal (2520 kJ)
Energy availability = 1500-600 = 900 kcal (3780 kJ)
Energy availability = 900/40 or 22.5 kcal/kg FFM (95 kJ per kg FFM)

Protein needs for training

Protein has been considered a key nutrient for fitness success it plays an important role in the response to exercise. Amino acids
from proteins are the building blocks for the manufacture of new tissue including muscle, and the repair of old tissue. They are
also the building blocks for hormones and enzymes that regulate metabolism and other body functions. Protein provides a small
source of fuel for the exercising muscle.
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Carbohydrates for training
Carbohydrate provides an important, but relatively short-lived, supply of fuel for exercise, and the storage depots, in the form of
glycogen, must be refilled each day from carbohydrate foods in the diet.

General targets can be provided for carbohydrate needs, based on the each individual’s size and the demands of their training
programme (see Table below).

Special comments about guidelines for carbohydrates:

Strategies for choosing carbohydrate foods and drinks and for optimising glycogen recovery when the gap between training
sessions is less than approximately 8 hours (as when training twice daily), carbohydrate intake should start as soon as practicable
after the first session to maximise the effective recovery time.

During longer recovery periods (24 hours), the pattern and timing of carbohydrate-rich meals and snacks do not appear to
be critical, and can be organised according to what is practical and comfortable for each participant. Given the amount of
carbohydrate that may need to be consumed, high carbohydrates foods will need to be spread out over the full 24 hours.

It is valuable to choose nutrient-rich carbohydrates and to add other foods to recovery meals and snacks to provide a of protein
and other nutrients. These nutrients may assist in other recovery processes, and in the case of protein, may promote additional
glycogen recovery when carbohydrate intake is below fuel intake targets.

Adequate energy intake is also important for optimal glycogen recovery; the restrained eating practices of some athlete,
particularly females, make it difficult to meet carbohydrate intake targets and to optimize glycogen storage from this intake.

 
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Hydration
A good hydration strategy is an essential part of every fitness programme.

How much and when to drink?

Limit dehydration during training and competition by drinking water or a sports drink. Other drinks may also be appropriate but it
would be wise to check how these fit into your overall hydration and nutrition plan. Being thirsty can be a useful signal of fluid loss
and some scientists suggest that drinking when you are thirsty is all that is needed to guide fluid intake during exercise. However,
in some situations it is not possible to get access to drinks only when you are thirsty, or to drink enough at a single timepoint to
prevent ongoing thirst. In these situations, the fitness participant might develop a fluid plan which helps them to spread their fluid
intake across the available drinking times so that it keeps pace with total needs.

It is not necessary to drink enough to prevent loss of body weight, but the amount of dehydration should normally be limited to
a loss of less than approximately 2% of body weight (i.e. 1.0 kg for 50 kg person, 1.5 kg for a 75 kg person, and 2 kg for a 100 kg
person).

Since the negative effects of dehydration on high intensity performance are generally greater in warm environments and at
altitude, upgrade drinking practices in these conditions to minimize the overall fluid deficit. competition period. (Unless for some
unavoidable reason, you were dehydrated when the event started.)

When do you need more than water?

In events lasting longer than approximately 1 hour, consuming carbohydrates can enhance performance by providing additional
fuel to the muscle or brain.

Sports drinks, with a typical carbohydrate content of 4-8% (4-8 g/100 ml), can provide fuel and fluid needs to be met
simultaneously in most events, but some individuals may benefit from lower or higher carbohydrate concentrations.

Rehydration after exercise

Recovery after exercise is part of the preparation for the next exercise session, and replacement of sweat losses is an essential
part of this process. Both water and salts lost in sweat must be replaced.

A little extra salt may be added to meals when sweat losses are high, but salt tablets should be used with caution.

Strenuous bouts of prolonged exercise and heavy training, particularly aerobic exercise, stress the body. Adequate intakes of
energy, protein, vitamins and minerals are all important to health and performance. These nutrients are best when obtained
from a varied diet based largely on nutrient-rich foods such as vegetables, fruits, beans, legumes, grains, lean meats, fish, dairy
products and unsaturated oils.
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Anti-oxidant nutrients are important in helping protect the body’s tissues against oxidative stress. Since exercise increases the
generation of oxidative species, it sounds logical that athletes who train hard might benefit from anti-oxidant supplementation.
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COMPONENTS OF ENERGY REQUIREMENTS
Basal matabolism
This includes functions that are necessary for life. Cell function and replacement, secretion of enzymes and hormones,
maintenance of body temperature, ongoing cardiac functions and brain function. Basal metabolic rate (BMR) is the amount of
energy used over a long period of time for the basal metabolism to function.

It is measured in both standard and normal conditions which include; being awake in the supine position, fasting, sleeping and
mentally relaxing. Depending on such factors such as age, lifestyle, body size and gender. Basal metabolism (BMR) represents
45 - 70% of total energy expenditure.

Physical activity
This is the second largest component of energy expenditure next to BMR. This is spilt up between obligatory activity which is
normal, daily activity which cannot be avoided and discretionary activities which are socially and economically essential such as
fitness activities for enjoyment and social integration. Discretionary activities are essential for the well being and quality of life in
general.

Metabolic response to food

Eating requires energy for food to digest, indigent, absorb, transport and depose of nutrients. This process increases the heat
production and oxygen consumption. This is known as dietary induced thermogenesis. This takes up to 10% of daily expenditure.

Growth
This is the energy needed to synthesise growing tissue and the energy deposited in those tissues. This is as high as (35%) in the
first 3 months of age, and fall rapidly until only 1% is used in mid adolescence and late teens.

Pregnancy and lactation

Energy is required for growth of the foetus, placenta and various maternal tissues such as uterus, breasts, fat stores as well as
changes in the metabolism. Energy is also used to produce and secrete the milk from a mother when breastfeeding.

Measuring energy
1 calorie is the standard unit for measuring energy. The amount of energy involved in the metabolism of food is fairly large which
is why kilocalories (1000 calories) are often used to measure it. Kcal or cal. 1 kilocalorie (cal) = 4.184 kilojoules.

Joule is the unit used to measure the mechanical energy expended in applying the force of 1 Newton (N) for a distance of 1 metre (M).

Daily reference intake for estimated energy requirements

FEMALE MALE
Age group Calories Kilojoules Calories Kilojoules
14-18 years 2368 9908 3152 13 188
19-30 years 2326 - 2403 9732 – 10 054 2957 - 3067 12 372 – 12 832
31-50 years 2186 - 2319 9146 - 9703 2757 - 2947 11 535 – 12 330
51-70 years 2046 - 2179 8560 - 9117 2557 - 2747 10 698 – 11 493
70 years + 2039 8531 2547 10 657
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Carbohydrate
Carbohydrate is the body’s foremost source of energy. Each gram of carbohydrate yields 4 kcal of energy. Carbohydrate also
plays a role in protection of muscle. When carbohydrate sources reach depletion the body will then turn to its fats stores to
produce energy. Glucose that is formed from carbohydrate is the only substrate used by the brain. So, a depletion of carbohydrate
will make one feel dizzy, light headed and forgetful. Carbohydrate is split into two groups: Simple and Complex carbohydrate.

Simple carbohydrates

Higher in refined sugars, contain empty calories (non nutritious). They can cause food cravings and upset your energy levels.

Complex carbohydrate

High in sugars but take long to absorb and digest they keep blood level and insulin stable thus enhancing glycogen synthesis
activity and increasing glycogen storage. Complex carbohydrate contain polysaccharides which are composed in many glucose
units. They are often referred to as starches which are found in vegetables, fruit and grains.

From the above two carbohydrate groups we then divide it further into three categories:

Monosaccharide - glucose, fructose, glactose (SIMPLE SUGARS)

Disaccharides - sucrose, maltose, lactose (SIMPLE SUGARS)
Polysaccharides - starch, glycogen (COMPLEX CARBOHYDRATE)

One way to ensure that we choose the correct carbohydrate is to use the gylsemic index (created by Dr David Jenkins)

FOOD INDEX FOOD INDEX

Grain and cereals Fruits

White bread 100 Raisins 93

Whole wheat bread 99 Banana 79
Brown rice 96 Orange juice 67
White rice 83 Orange 66
White spaghetti 66 Grapes 62
Apple 53
Breakfast cereals Pear 47
Peach 40
Cornflakes 119 Grapefruit 36
Shredded wheat 97 Plum 34
All Bran 93
Oatmeal 85
Vegetables
Dairy products Baked potato 70
Instant potatoes 116
Ice cream 52 New potatoes 81
Yogurt 52 Yams 74
Whole milk 49 Frozen peas 74
Skim Milk 46 Sweet potato 74
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Sweeteners Dried legumes

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Maltose 152 Canned baked beans 60

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Glucose 138 Kidney beans 54

Honey 126 Butter beans 52
Sucrose 86 Chickpeas 49
Fructose 30 Lentils 42
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Soybeans 20
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The carbohydrates that do not result in insulin fluctuations because of slow digestion have low glycemic values.

Simple carbohydrate
Contains Monosaccharides which is glucose (blood sugar) and fructose which derives from fruits.
It also contains Disaccharides which are comprised of two monosaccharides. The two most common are sucrose (table sugar)
and lactose (derives from milk).

When sugar is consumed it either converts into glucose (quick energy), glycogen or fat storage used for later use.
Excess consumption of simple carbohydrate has huge disadvantages both to the athlete and normal person.

- Low in nutritional value

- Excess amounts are converted into fat
- Cause insulin levels to fluctuate wildly, inhibiting activity in glycogen storage and glycogen synthesis

Fibre
Dietary fibre refers to the indigestible carbohydrate found in fruit, vegetables, grains and nuts. Dietary fibre is not found in meat
and dairy [Link] fibre consists of non digestible carbohydrates that have beneficial physiological effects.
Total fibre is the sum of dietary and functional fibre.

Fibre can be split into two groups. Insoluble fibre and soluble fibre. Both forms of fibre are not absorbed into the blood stream
and so are excreted from the body. The body needs both of these sources to ensure optimum health.

Insoluble fibre

- Not soluble in water

- Helps to move bulk through the digestive system
- Helps intestines balance PH levels
- Promotes regular bowl movement

Found in whole wheat and grain bread, whole bran cereal, flax seed, skin of fruit and vegetables

Soluble fibre

- Soluble in water
- Forms a gel when mixed with liquid
- It binds fatty acids
- Prolongs stomach emptying so that sugar is absorbed and released slowly
- Helps lower cholesterol levels
- Helps regulated blood sugar

Found in oats, apples, pears, peas and barley.

Protein
Protein is of the utmost important to any diet as it is used to build and repair muscle tissue. Athletes need more protein in their
diets than regular people because they break down muscle tissue at a faster rate due to their intense workouts. If an athlete
gets inadequate amounts of protein during training it may lead to protein degrading that exceeds the rate of protein synthesis
that results in a loss of muscle tissue.

Proteins also play a large role in immune functions – antibodies are proteins. Protein is also responsible for blood-clotting,
hormone and enzyme production, vision, the production of connective tissue and vision. Most diets only provide protein as
15% or our daily food intake. We should be consuming close to 30/40% protein in our diets. Protein also provides us with
useful energy that helps us burn calories and promote weight loss.

Amino acids
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Essential amino acids (AA’s) are from protein. They are referred to as the building blocks of protein. There are 20 different
types of AA’s. The body can synthesise 11 from what we eat but the remaining 8 must be supplied through diet. All 9 essential
AA’s must be present in the body for protein synthesis to occur.
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Non essential AA’s Essential AA’s

Can be synthesised by the body Can’t be synthesised by the body must be supplied by diet
11 AA’s out of 20 9 AA’s out of 20
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Complete and incomplete protein
It is important for an athlete to consume the right proteins so all 20 AA’s can work together to form protein. The main concern is to
consume the 9 AA’s that the body cannot synthesise. Foods that combine the 9 essential AA’s are called complete proteins. Food
that do not contain the 9 essential AA’s are called incomplete proteins.

Complete protiens Incomplete protiens

Definition Foods that contain all 9 essential AA’s Food that do not contain all 9 essential AA’s
Importance Can support body growth and Cannot support body growth, although some may support body growth
Source Maintence Plant Proteins
Foods Animal Proteins: Beef, chicken, pork, Soybeans, legumes, tofu, grains, nuts seeds, vegetables, soya beans
eggs, fish, milk, cheese, yoghurt

Biological value of protein

Biological value “BV” of protein describes how well the body tissue can be created from food protein. The “BV” of food depends
how closely its amino acid pattern reflects the amino acid pattern in the body tissue. The better the match, the more completely
food proteins turn into body proteins. This explains why AA’s derives from animal extracts and have higher BV value then AA’s
derived from plant extracts. Humans and animals have similar AA compositions while AA composition in plants differ greatly from
an animal or human

Recomendations for protein intake

Athletes and body builders are known to consume huge amounts of proteins in every form. The RDA’s (recommended dietary
allowances) suggest a maximum protein intake of 0.8 – 1.8grams per kilo of body weight per day. Not all athletes or bodybuilders
need the same amount of protein. One must always take into account size, gender and the type of training.

The negatives to consuming excess protein can place increased stress on the kidneys. The urea, the body’s waist products
results from a breakdown of AA’S . The more protein we eat the more out body’s need to get rid of nitrogen (as urea). All of this
leads to very concentrated urine which may lead and result in kidney stones. Too much protein may also result in calcium loss.
Too little calcium may increase blood pressure and the risk for osteoporosis. Excess protein may also mean excess calories.
When consuming excess protein (more than the body can use) it can be stored as fat.

Types of protein

FOOD AMOUNT CARBOHYDRATE PROTIEN FAT

ANIMAL PROTEIN
Chicken breast skinless 1 breast 110g 0g 31.8g 8.1g
Chicken with skin 1 breast 125g 0g 17g 17g
Beef not fat 200g fillet 0g 18.6g 18.6g
Beef with fat 200g filet 0g 52g 34.4g
Beef ribs 200g rack 0g 43.2g 84g
Bacon streaky 100g 0.6g 30.5g 49.2g
Hake grilled 1 fillet 120g 0g 27.8g 1.6g
Salmon grilled 1 piece 120g 0g 26.5g 14.8g
DAIRY
Milk 2% low fat 1 cup 250ml 12.0g 8.5g 4.8g
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Flavoured low fat yogurt 1 tub 125ml 33.3g 7.7g 1.9g

Cheese cheddar 60g 0.8g 14.9g 19.9g
LEGUMES
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Chickpeas ½ cup 82g 22.5g 7.3g 2.1g

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Lentils ½ cup 90g 13.1g 8.1g 0.4g

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Fats
Fats are important for physiological function. They can be essential or stored fat. Essential fats are stored in the bone marrow,
heart, spleen, kidneys, liver, heart and nervous system. These organs cannot function correctly without a certain amount of
essential fat. Fat that is found in adipose tissue under the skin or around the internal organs (for protection) is called stored fat.

Fat provides us with energy for long period of exercise, but exercise intensities have to be lower for oxygen present to burn it.
Fat is also an essential source of energy for reproduction, growth and increased demands on physical activity
A certain amount of fat is required for health. Men 8-24% and woman 21-35% (relative to body weight, height & age).

Fat is the most calorie dense out of all the three nutrients. For every gram of fat there is 9 calories of energy. Twice as much as
that found in carbohydrate or protein. The body finds fat the most difficult nutrient to use as energy. The body will only use fat to
burn as a last resort and that it is why it is so difficult to lose.

Saturated fat

Saturated fats clog arteries causing a number of health problems we see today. Such as obesity, heart disease and cancer.
Saturated fats are usually from animal origin with the exception of some tropical oils. They are usually found in food such as
meats, eggs, dairy products, cakes, chocolates, pastries, pies, cheese, butter , cream, coconut oil and palm and kernel oil.

Trans fat

Trans fat is processed by the food manufacturing process. They are processed to create a more stable and solid fat. This is a
process called hydrogenation as hyguron atoms are added the unsaturated (liquid) fats. Sources of trans fat include: chips from
fast food stores, baked goods such as crackers and biscuits.

Unsaturated fat

Unsaturated fats are better for one. They promote “good” cholesterol and reduce the risk of illness. Unsaturated fats are
predominately found in plant extracts with the exception of fish. The structure of unsaturated fats are generally more fluid and
liquid at room temperature. Unsaturated fats can be divided into polyunsaturated and monounsaturated fats.

Polyunsaturated: Fats that have two or more double bonds between carbons e.g. sunflower seed oil, mayonnaise, margarine.
Monounsaturated: Fats that have one double bonds between the carbons. E.g. olive oil, avocados and certain nuts.

Essential fatty acids

Essential fatty acids are fats that have to be obtained by diet or supplements. They are omega 3 fatty acids and omega 6 fatty
acids. The omega refers to the position of the double bond on the carbon chain. Essential fatty acids are essential components
of our cell membranes including: brain cells, nerve cell and muscle cells. These fatty acids in the body also regulate inflammation
within the body’s system. In order for these membranes to remain healthy the correct and ideal proportion of essential fatty acids
have to be obtained through the means of supplements.

Omega 3: (alpha-linolenic aclids) have positive effects with arthritis, cardiovascular disease and inflammatory disorders. These
oils can be found and obtained from salmon, pilchards, anchovies and smaller amounts in soybeans, canola and flaxseed oil.
Omega 6: (linoleic acid) has similar functions to the omega 3 oils and can be found and obtained in most vegetables oils and
seed oils. Most mayonnaise and salad dressings will have these oils in them.

FOOD AMOUNT CARBOHYDRATE PROTIEN FAT

SATURATED FATS
Butter 100g 0.3g 0.5g 81.8g
Coconut milk 100ml 2.8g 2.2g 22.8g
Palm kernel oil 100ml 0.0g 0.0g 87.2g
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UNSATURATED FATS
Olive oil 100ml 13.1g 8.1g 0.4g
Margarine regular 100ml 0.4g 0.2g 82.5g
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Avocado 1 large (318g) 16.9g 6.4g 48.7g

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Almonds 100g 11.7g 20.4g 50.8g

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TRIFOCUS FITNESS ACADEMY | PAGE 15

DAIRY PRODUCTS:
Dairy Product LOW CALORIE ALTERNATIVES
Low Calorie Alternatives

Instead
Instead of...of.... Replace
Replaced with...
with...

Evaporated Evaporated fat-free (skim)

whole milk or reduced fat (2%) milk

Whole milk Low-fat (1%), reduced fat

(2%), or fat-free (skim)
milk

Ice cream Sorbet, sherbet, low-fat or

fat-free frozen yogurt, or
ice milk (check label for
calorie content)

Whipping cream Imitation whipped cream

(made with fat-free
[skim] milk) or low-fat
vanilla yogurt

Sour cream Plain low-fat yogurt

Cream cheese Neufchatel or “light” cream

cheese or fat-free cream
cheese

Cheese Reduced calorie cheese,

(cheddar, low calorie processed
American, Swiss, cheeses, etc.; fat-free
jack) cheese

Regular (4%) Low-fat (1%) or reduced

cottage cheese fat (2%) cottage cheese

Whole milk Part skim milk, low

mozzarella moisture mozzarella
cheese cheese
US
FI

Whole milk Part skim milk ricotta

ricotta cheese cheese
TN
OC

Coffee cream Low-fat (1%) or reduced

(half and half) or fat (2%) milk or fat-free
nondairy dry milk powder
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creamer (liquid,
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powder)
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TRIFOCUS FITNESS ACADEMY | PAGE 16

Minerals and vitamins
Minerals and vitamins are essential for the body to function properly.

Minerals

Minerals are nutrients found in foods, which are similar to vitamins and which are just as essential for good health. They are a part of
all cells, tissues, muscles and fluids in the body and are needed for a variety of chemical processes that take place within the body

Minerals such as calcium, zinc and potassium are needed by the body for a number of processes such as breaking down, digesting
and releasing energy from food, strengthening bones, nails and teeth and regulating fluid and cholesterol in the body.

There are 16 essential minerals required by the body, which are divided into macrominerals, or minerals that are needed in fairly
large quantities, microminerals, which are needed in smaller quantities and trace elements, which are needed in minute quantities
but which are still vital for the body's well-being.

The benefits of some minerals cannot be seen without the presence of certain minerals and vice versa, for example, vitamin D is
required in order to absorb calcium and when foods containing vitamin C are consumed, iron is absorbed more efficiently.

the quantity of minerals contained in certain foods depends on the amount of minerals present in the soil where these foods were
grown or where the animals grazed.

Essential minerals and vitamins can be lost through transporting foods over long distances, poor storage and through cooking.

The following outlines the function of these essential minerals, from which foods they can be obtained and the effect a deficiency of
these minerals could have on the body.

Mineral Function: Sources Symptoms of deficiency

Calcium Calcium is a macromineral that is needed Dairy products such Muscle weakness, spasms
to maintain strong and healthy bones and as milk, yoghurt and and cramp, softening of the
teeth. It is also involved in normal blood cheese, kelp, broccoli, bones, which could lead to
clotting, muscle and nerve function, lowering almonds, sardines osteoporosis, back pain, brittle
blood pressure and is thought to prevent eaten with the bones bones and fractures
colon cancer and sesame seeds
Chloride Required for the formation of acids in the Table salt and foods A deficiency is very uncommon
stomach as well as regulating fluid in all that contain sodium but may cause excessive
blood vessels and cells chloride amounts of potassium to be lost
and low blood pressure
Magnesium A very important macromineral that is Whole grains, green The risk of heart disease and
contained in our bones. It is needed to leafy vegetables, diabetes is increased and
convert blood sugar into energy, control shellfish, nuts and can also cause heartbeat
muscle and nerve function, maintain a bananas irregularities, confusion, muscle
normal heart rhythm and blood clotting. cramps and kidney stones
Research has proved that magnesium
protects and treats heart disease, lowers
high blood pressure, can ease asthma
attacks and PMS in women
Phosphorous Phosphorous is another important mineral meat, poultry, fish, milk, A deficiency in phosphorous is
involved in the formation and maintenance cheese, nuts, seeds fairly rare, however, symptoms
of strong and healthy bones and teeth. It and whole grains would include weak and painful
also helps to supply energy to every cell in bones and teeth, stiff joints,
the body and is needed to absorb a number tiredness and a loss of calcium
of vitamins from the body.
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FI

Potassium Potassium, along with sodium, works to Fresh fruit and Muscle weakness, nausea,
regulate fluid in the body. Potassium also vegetables, particularly confusion and feelings of being
helps to maintain a regular heartbeat and avocados, bananas, really thirsty.
low blood pressure and enables glucose oranges, potatoes.
TN

in the body to be converted to glycogen, a Also dried fruit, nuts,

OC

storable form of energy seeds, meat, poultry

and milk
Zinc Zinc is present in every cell in the body and Oysters, red meat, A lack of zinc in the diet is quite
also in hair, nails and skin. It is needed to poultry, eggs, shellfish, uncommon, however, symptoms
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maintain a healthy immune system, which cheese, nuts, sunflow- include more cold and flu bouts,
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can help in keeping colds and flu at bay. er seeds, beans and longer healing of wounds, a
Zinc is necessary for a healthy reproduction wheat germ lesser sense of taste and smell,
system, normal growth and can also be skin problems, loss of appetite
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taken to treat a number of problems such as and night blindness

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fatigue, skin problems and sore throat

TRIFOCUS FITNESS ACADEMY | PAGE 17

Mineral Function: Sources Symptoms of
deficiency
Sodium Helps to maintain muscles and nerves in Salt, shellfish, A deficiency is very rare but
good working order and works together with anchovies, dairy is possible through sweating,
potassium, regulating the fluids in the body products especially diarrhea or vomiting and
butter, yeast extracts, symptoms include sickness
processed meats, and dizziness, muscle
avocados and offal cramps and dehydration.
Chromium Chromium is a trace element that is important Shellfish, red meat, A lack of chromium could
in the body. It is able to stabilise blood sugar liver, egg yolks, bring on the onset of
levels, which could prevent diabetes, by using cheese, molasses, diabetes as well as raise
insulin efficiently. It also aids the break down of brewer’s yeast, blood cholesterol levels and
fats in the body and is said to increase the good mushrooms and whole could lead to heart disease
cholesterol in the body while lowering the bad wheat bread
cholesterol
Copper Copper helps to form collagen, which is Offal, oysters and Weakness, skin and
essential for healthy bones and connective shellfish, whole grains, breathing problems, although
tissue. It is important for the production of red nuts, seeds, avocados, a deficiency is not common.
blood cells and is needed to absorb iron more potatoes, garlic,
easily. Research suggests that copper may bananas, mushrooms,
prevent heart disease and high blood pressure cocoa, tomatoes,
and that it protects against damage from free prunes and soya
radicals and the development of cancer products
Fluoride Fluoride is important for healthy bones and teeth Toothpaste, tap water lack of fluoride will cause
and protects teeth against tooth decay and tea.  tooth decay.

Iodine Iodine plays a major part in the manufacture Table salt, seafood, This is extremely rare but a
of certain hormones by the thyroid gland, that saltwater fish and deficiency would lead to an
are responsible for regulating metabolism, seaweed enlarged thyroid gland, dry
converting fats into energy and stabilising blood skin and tiredness
cholesterol levels
Iron Iron is required for the production of Liver, lamb, beef, It is not uncommon for
haemoglobin, the component of red blood cells oysters, shellfish, people to have an iron
that transports oxygen around the body. It is also clams, mussels, beans, deficiency in their diet. This
needed to produce myoglobin, which carries peas, yeast, dried could be the case particularly
oxygen to our muscles. Iron can prevent fatigue, fruits, fortified breakfast for women with heavy
protect against illness and disease and promotes cereals, molasses, periods, vegetarians and
a healthy looking skin wheat bran and green athletes. Symptoms of a lack
leafy vegetables.  of iron include tiredness and
fatigue, poor concentration,
prone to infection, shortness
of breath, anaemia, brittle
hair and heart palpitations.
Manganese Manganese is important for the protection of the brown rice, cereals, A lack of manganese can
body’s cells particularly against damage from whole grains and lead to digestive problems,
free radicals. It is required for the process of pulses, Nuts dizziness and loss of hearing.
metabolism and digestion and helps to break
down fats and cholesterol. Manganese is also
vital for the formation of healthy bones and
tissues. 
Molybdenum Necessary for the production of DNA and is also Liver, whole grains, A deficiency could lead to
known as an antioxidant. It helps to break down yeast, pulses, leafy breathing difficulties and
sulfites in foods, where if a toxic build-up occurs, green vegetables other allergic reactions
US

it could lead to an allergic reaction. It is also

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known to prevent tooth decay

Selenium Selenium is an important antioxidant, as it is Seafood, eggs, offal, A lack of selenium in the diet
known to block free radicals in the body. It fights dairy products, citrus could lead to a higher risk of
TN

cancer, heart disease and prevents cataracts fruits, brazil nuts, cancer, heart disease and
OC

from forming. It may delay the development avocados and lentils. skin problems
of AIDS and reduces the severity of common
infections and illnesses.
Sulphur Sulphur is an important component of several Animal and vegetable Premature ageing
amino acids, which are needed to form proteins proteins such as meat,
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in the body. It is also very good at detoxifying poultry, beans and

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and eliminating any toxins from the body. pulses and shellfish
Sulphur may delay the ageing process and the
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onset of any age-related diseases

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TRIFOCUS FITNESS ACADEMY | PAGE 18

Vitamins
A lack of certain vitamins can lead to fatigue, poor skin, teeth and bones and in some cases of severe deficiency, it can lead to
serious illness.

Vitamins interact with other nutrients in processes such as metabolism, digestion and developing blood cells and some vitamins are
said to slow down the ageing process, prevent cancerous cells attacking the body and strengthen the immune system.

There are 13 different vitamins that can be divided into two categories: water-soluble and fat-soluble.

Fat soluble
Fat soluble vitamins are found in animal fats and fatty foods. They are stored in the body for a long time and are available when
you need them.

Vitamins A, D, E and K are fat-soluble vitamins. Fat-soluble vitamins are absorbed from dietary fats in the intestine and are then
stored in the liver until needed. This means that they do not have to be consumed every day.
as any excess vitamins are lost through urine and cannot be stored in the body.

Water soluble
Water soluble vitamins can be found in food. The body cannot store them so, you have to make sure that you are eating an
adequate amount of them for your body to function like it should, as any excess vitamins are lost through urine and cannot be
stored in the body.

Water-soluble vitamins play an important part in the break down, metabolism and digestion of protein, fats and carbohydrates and
the subsequent release of energy into the body and without an adequate supply of these vitamins, these processes may not be
properly completed.

Vitamins Function: Sources Symptoms of

deficiency

FAT SOLUABLE VITAMINS

Vitamin A Important for healthy bones, teeth, mucous Retinol - meat, eggs, oily fish, Poor night vision, eye
(Retinol) membranes and skin. Aids vision, especially liver, milk, cheese, kidney problems, weakened immune
in the dark. Carotenoids, which are other system and more prone to
forms of vitamin A are powerful antioxidants. Carotenoids carrots, sweet infection.
potatoes, apricots, cantaloupe
melon, broccoli, spinach,
pumpkin and all other
green and orange fruits and
vegetables
Vitamin D Vitamin D is needed to absorb calcium and dairy produce, oily fish and fish Softening and weakening
strengthen bones and teeth and can prevent oils, eggs, oysters and fortified of the bones, insomnia,
the onset of osteoporosis. It is also known cereals nervousness and muscle
as the “sunshine” vitamin, as 15 minutes weakness.
of exposure to the sunshine, three times a
week will enable the body to manufacture all
the vitamin D that it needs

Vitamin E Vitamin E is an important antioxidant that vegetable oils such as canola, Deficiencies are not very
(Tocopherol) protects the cells and tissue from harmful palm, sunflower, olive and common but may include
substances and free radicals. As well soybean. Also found in nuts, some nerve damage.
as preventing cancer, it is also known to seeds, wheat germ, spinach,
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prevent cardiovascular and heart disease. green leafy vegetables,

FI

Vitamin E is often added to skin creams, asparagus and cereals

due to claims that it may delay the ageing
process
Vitamin K Essential for blood clotting, which is spinach, cauliflower, kale, Deficiency is rare, as vitamin
TN
OC

important if a large amount of blood is lost. green leafy vegetables, soya K is manufactured in the
It also helps to maintain strong bones and beans, spring onions and body. Signs of deficiency
could prevent osteoporosis pistachio nuts include easy bruising and
bleeding
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TRIFOCUS FITNESS ACADEMY | PAGE 19

Vitamins Function: Sources Symptoms of
deficiency

WATER SOLUABLE VITAMINS

Vitamin B1 Protects the heart and the nervous system lean meats particularly pork, Tiredness and fatigue,
(Thiamin) from the build-up of toxic substances and is fortified bread and cereals, muscle weakness, nerve
needed to convert carbohydrates and fats whole grains, dried beans, damage, confusion,
into energy potatoes, spinach, nuts, peas, enlarged heart. More
yeast. common in alcoholics.

Vitamin B2 Vital for growth, the production of red blood poultry, lean meat, eggs, milk, Skin disorders, dry and
(Riboflavin) cells and releasing energy from food.  fish, yoghurt, yeast, soy beans, cracked lips, bloodshot
legumes, almonds, leafy green eyes and sore throat,
vegetables and fortified breads although B2 deficiency
and cereals is not common in the
developed world
Vitamin B3 Maintains a healthy skin and keeps the poultry, lean meat, peanuts, Skin disorders, fatigue,
(Niacin) digestive system working well pulses, potatoes, milk, eggs, depression and diarrhea
liver, heart, kidney, fortified
breakfast cereals, broccoli,
carrots, avocados, tomatoes,
dates, sweet potatoes, whole
grains, mushrooms

Vitamin B5 It is needed for the metabolism and eggs, meat, liver, dried fruit, A deficiency in this case is
(Pantothenic synthesis of all foods fish, whole grain cereals, extremely rare, however,
acid) pulses. B5 is found in all foods symptoms may include
in small quantities tiredness and a loss of
feeling in the toes

Vitamin B6 Required for the formation of red blood cells lean meat, eggs, chicken, liver, skin disorders, mouth
(Pyridoxine) and various neurotransmitters and helps to fish, beans, nuts, whole grains sores, confusion,
maintain nerve function, a healthy immune and cereals, bananas and depression and anaemia.
system and healthy antibodies avocados

Vitamin B7 Essential in the metabolism and synthesis Biotin is found in almost all Deficiency of biotin is
(Biotin of essential fatty acids, carbohydrates and types of food. High amounts rare but can occur if large
fats and the release of energy from these are present in liver, butter, amounts of raw egg whites
foods. Keeps hair, skin and nails healthy yeast extracts, eggs, dairy are consumed. Symptoms
produce and fortified cereals include hair loss or brittle
hair, skin rashes and
fungal infection. This could
lead to depression and
muscular pain
Vitamin B9 Required for the production of red blood leafy green vegetables, citrus anaemia, incorrect
(Folic acid) cells, DNA and proteins in the body. It is fruits, pulses, wheatgerm, absorption of essential
important for the growth and repair of cells fortified cereals, liver, pork, nutrients and neural tube
and tissues and is especially important poultry, broccoli, yeast defects in babies.
during pregnancy to prevent babies being
born with spina bifida
Vitamin B12 Required for the metabolism process and to Eggs, shellfish, poultry, meat, Tiredness and fatigue,
maintain the nervous system dairy produce, liver, fortified tingling and numbness in
cereals. the hands and feet, loss
of memory, anaemia and
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confusion
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Vitamin C Vitamin C is required daily and is necessary Citrus fruits, melon, Prone to infections, slower
(Ascorbic acid) for a number of functions in the body. It strawberries, blackcurrants, healing of wounds, dental
is required for the formation of collagen, green peppers, tomatoes, and gum problems,
which helps to maintain skin, teeth, gums, broccoli, kiwi fruit, potatoes, fatigue, loss of appetite,
TN
OC

tendons and ligaments. Vitamin C aids dark green leafy vegetables, dry skin, painful joints,
to heal wounds quicker, strengthen the red peppers, squash, mango, anaemia and a slower
immune system and fight cancerous cells. papaya, cauliflower, pineapple, metabolism.
It is required to form neurotransmitters blueberries, raspberries and
such as dopamine in the brain and helps to cranberries
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reduce any damage to the body from toxic

substances and chemicals
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TRIFOCUS FITNESS ACADEMY | PAGE 20

Trace elements
For smaller amounts of trace elements are needed in the body to ensure proper functions. With todays modern lifestyle, diet
is often not sufficient enough to supply all the trace elements that we need. Supplementation is a way to ensure that we are
consuming enough trace elements.

Water
Water is absolutely crucial for our body to function. Humans can survive without food for as long as 10 weeks but without water, we
would only survive for a couple of days. Every part of our bodies require water to function, so one must never ignore thirst.

Water is the largest component of the human body. It makes up 60 - 70% of total body weight in lean adults but only 45 - 55% in
obese adults. It is most highly concentrated in muscle and therefore athletes and teenagers usually have a higher concentration of
water then adults. A loss of a mere 10% water in our bodies causes dehydration and a 20% loss can result in death.

Cold water or fluids are better for sporting activities since cold drinks are absorbed quicker and help lower the body’s temperature
during exercise than hot weather. Drinks that contain too much sugar are absorbed into the body at a much slower rate and could
actually harm a person’s sporting performance.

Water functions
- It provides structure to the cell and is necessary for all cellular interactions to take place
- It is used to transport nutrients, wastes and other substances
- It helps regulate the body’s temperature
- Essential for digestion, absorption and excretion

Daily water requirements

Water intake requirements vary in adults from 1 - 3 litres per day. When exercising one must replace 80% of the lost fluid to
maintain intensity. To stay adequately hydrated, you should try drink before feeling thirsty. Between 400 - 1000ml per hour is a
good way to ensure that you stay adequately hydrated.

Caffeine
Athletic performance can be enhanced by caffeine as it helps the body use fatty acids instead of glycogen, therefore enabling
the individual to exercise at a high intensity for long periods however, more than 300mg of caffeine can be dangerous and cause
dehydration. A typical cup of coffee contains 50 100mg of caffeine, always drink water to counteract the dehydration effect of
caffeine.

Alcohol
In small amounts, alcohol is known to have health benefits. It is still however a toxic substance that only provides energy and no
other nutrients.

Excess alcohol can cause damage to the liver and be a contributing factor to other diseases. Alcohol is also extremely
dehydrating and needs a lot of water and fluid to balance out the body’s hydration levels when consumed.

Soft Drinks
Soda, pop, cola, soft drink - whatever you call it, it is one of the worst beverages that you could be drinking for your health. As the
debate for whether to put a tax on the sale of soft drinks continues, you should know how they affect your body so that you can
make an informed choice on your own.

Soft drinks are bad for your health

Soft drinks contain little to no vitamins or other essential nutrients. However, it is what they do contain that is the problem:
caffeine, carbonation, simple sugars - or worse, sugar substitutes - and often food additives such as artificial colouring, flavouring,
US

and preservatives.
FI

A lot of research has found that consumption of soft drinks in high quantity, especially by children, is responsible for many health
problems that include tooth decay, nutritional depletion, obesity, type-2 diabetes, and heart disease.
TN

Why the sugar in soft drinks isn’t so sweet

OC

Most soft drinks contain a high amount of simple sugars. The USDA recommendation of sugar consumption for a 2,000-calorie
diet is a daily allotment of 10 teaspoons of added sugars. Many soft drinks contain more than this amount!

Just why is too much sugar so unhealthy? Well, to start, let’s talk about what happens to you as sugar enters your body. When
you drink sodas that are packed with simple sugars, the pancreas is called upon to produce and release insulin, a hormone
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TRIFOCUS FITNESS ACADEMY | PAGE 21

that empties the sugar in your blood stream into all the tissues and cells for usage. The result of overindulging in simple sugar
is raised insulin levels. Raised blood insulin levels beyond the norm can lead to depression of the immune system, which in turn
weakens your ability to fight disease.

Something else to consider is that most of the excess sugar ends up being stored as fat in your body, which results in weight gain
and elevates risk for heart disease and cancer. One study found that when subjects were given refined sugar, their white blood
cell count decreased significantly for several hours afterwards. Another study discovered that rats fed a high-sugar diet had a
substantially elevated rate of breast cancer when compared to rats on a regular diet.

The health effects of diet soda

You may come to the conclusion that diet or sugar-free soda is a better choice. However, one study discovered that drinking one
or more soft drinks a day - and it didn’t matter whether it was diet or regular - led to a 30% greater chance of weight gain around
the belly.

Diet soda is filled with artificial sweeteners such as aspartame, sucralose, or saccharin. These artificial sweeteners pose a threat
to your health. Saccharin, for instance, has been found to be carcinogenic, and studies have found that it produced bladder
cancer in rats.

Aspartame, commonly known as NutraSweet, is a chemical that stimulates the brain to think the food is sweet. It breaks down into
aspartic acid, phenylalanine, and methanol at a temperature of 30 centegrade. (Remember, your stomach is somewhere around
37 centegrade.) An article put out by the University of Texas found that aspartame has been linked to obesity. The process of
stimulating the brain causes more cravings for sweets and leads to carbohydrate loading.

Carbonation depletes calcium

Cola Drinks contain phosphoric acid, which can severely deplete the blood calcium levels; calcium is a key component of the
bone matrix. With less concentration of calcium over a long time, it can lower deposition rates so that bone mass and density
suffer. This means that drinking sodas increases your risk of osteoporosis.

Add in the caffeine usually present in soft drinks, and you are in for even more trouble. Caffeine can deplete the body’s calcium, in
addition to stimulating your central nervous system and contributing to stress, a racing mind, and insomnia.

VEGETERIANISM
A vegetarian diet calls for a finely balanced diet that should be closely monitored for it to be considered healthy. A vegetarian diet
can lack sufficient amounts of protein for adequate growth and the maintenance of muscles. Vegetarians can select foods such
as nuts, grains and seeds so ensure that they get sufficient amounts of protein in their diet. There is an array of different types of
protein products available to cater to all types of vegetarian needs.

Rda’s of protein (recommended daily allowance)

BOYS/GIRLS RDA
0-12 months 12.5g
1-3 years 14.5g
4-10 years 19.7g
GIRLS
11-14 years 41,2g
15-18 years 45g
BOYS
11-14 years 42,14
15-18 years 55,2g
WOMAN
19-50 years 45g
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50+ 46.5g
Pregnancy/breast feeding Extra 6g per day
MEN
19-50 years 55g
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50+ 46g

When exercising, these protein grams should increase incrementally.

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Commonly available foods that provide the most protein in a vegan diet are:
Pulses - Peas, beans, lentils and soya products
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Nuts - Brazil nuts, hazelnuts, almonds and cashew nuts

Seeds - Sunflower, pumpkin and sesame
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Eggs - Hen’s eggs

Dairy foods - Milk, cheese and yoghurt
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TRIFOCUS FITNESS ACADEMY | PAGE 22

Foods that provide 10g or more of protein:
Eggs 1 whole egg
Low-fat cheese 30g
Low-fat milk 300ml
Soya flour 24g
Peanuts 39g
Pumpkin seeds 41g
Almonds 47g
Brazil nuts 50g
Sesame seeds 559
Hazelnuts 71g
Lentils 114g
Chickpeas 119g
Kidney beans 119g

Most vegetarian diets are high in carbohydrates. Health problems such as high cholesterol, obesity and high blood pressure are
common. A lack of animal protein can lead to a B6, B12 and calcium deficiency. Vegetarians should therefore include sufficient
quantities of fat free dairy into their diets to ensure that all necessary nutrients are included every day. Supplementation is also
strongly advised.

3 types of vegetarians
1) Lacto ovo vegetarian - includes milk and eggs
2) Lacto vegetarian - includes milk
3) Vegan - no animal foods at all

Lacto ovo vegetarian

• Adequate diet with eggs and dairy producing

good sources of calcium and protein
• Generally a low calorie diet
• Most common vegetarian
• Many Hindus are lacto vegetarian

Lacto vegetarian

• Cheese cakes including rennet and yoghurt

containing gelatine are avoided
• Diet stems from ancient India
• Must have sufficient low fat/fat free dairy
• Protein supplementation is advisable
• Core belief is “free of violence”

Vegan

• High risk of B12 deficiency

• Supplements are strongly advised
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• Protein supplements derived from soya are

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also recommended
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TRIFOCUS FITNESS ACADEMY | PAGE 23

NUTRIENTS
Nutrients are the building blocks of food. When beverages and food are consumed, nutrients are digested into components
that are absorbed into our blood stream and used to sustain health and normal body functions. Nutrients that are essential for
humans are protein, carbohydrate, fats, minerals, vitamins and water. Nutrients are further broken down into micronutrients and
macronutrients.

Micronutrients

Micronutrients are nutrients needed in small amounts for normal function. Micronutrients are uniquely “credited” for helping the
brain to function properly by providing brain strength or brain power. Vitamins, minerals, trace elements and electrolytes are all
micro nutrients.

Macronutrients

Carbohydrate, protein and fats are known as macronutrients. Each macronutrient yields a certain amount of energy per gram.

1g carbohydrate - 17kj /4 Cal

1g protein - 17kj /4 Cal
1g fat - 38kj/9 Cal
1g alcohol - 29kj/7 Cal

Every macronutrient consumed is essential for human health, but the choice of food within each group is important for optimum function.

Anti nutrients

Anti nutrients are natural or synthetic compounds that interfere with the absorption of nutrients. Nutrition studies focus on those
anti nutrients commonly found in food sources and beverages.

Anti nutrients are undesirable substance in food that can inhibit nutrient metabolism or absorption. They are damaging to health,
and include metals such as lead, cadmium or mercury. These are now found in increasing concentrations in the environment from
sources such as cigarette smoke and amalgam fillings, and their presence in the body uses up large amounts of nutrients such as
zinc, calcium.
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TRIFOCUS FITNESS ACADEMY | PAGE 24

Food labelling in South Africa
The spirit of the new labeling legislation
To give the consumer the facts about the food in the package so that (s) he is able to make an informed decision about the purchase
of that food. To level the playing field of the food industry by ensuring all food labels have the same information in the same format,
and not one company or product has an unfair advantage. All food labels must be in English and preferably one other official
language.

Interpreting the information on a food label

1. Name and picture of the product

The name of the food must be an accurate description of the food and must appear on the front panel of the product in lettering no
smaller than 4 mm for lower case letters. For example: a packet of sweets must have the word ‘sweets’ as part of the name. Simply
stating ‘Sours’ is not allowed. The picture must be an accurate representation of what is in the package and may not contain any
misleading food or ingredients pictures. For example a box of boiled sweets made with fruit puree for flavoring may NOT have
pictures of the fruits on the box. It must have a picture of the sweets. A simple minded consumer may interpret the pictures of the
fruits as the box containing actual fruits, which it does not.

2. Ingredients list

• An ingredients statement is required on every food product, and ALL ingredients must be listed, including all additives.
• The ingredients must be listed in order of mass with the heaviest listed first and the lightest ingredient last.
• The lettering should be no smaller than 1mm for lower case letters and all words must be of the same size, font, colour and
prominence.
• Any ingredient mentioned separately in the description of the product or anywhere else on the label must have the percentage
content of that ingredient stated in brackets after the ingredient in question. This is known as a QUID declaration.
• Compound ingredients must have their ingredients listed in [square] brackets after the name of the ingredient.
• No brand names of ingredients may be used in the ingredients list.
• Flavors may only be listed as ‘flavors’, and the adjectives, natural, nature-identical etc. are no longer allowed.
• E102 and yellow no5 must be listed as tartrazine in the ingredients list.
• All oils must state the source e.g. macadamia oil, not just ‘veg oil’ or ‘oil’.
• Water must be listed unless it is part of brine or syrup; or a wetting agent; or less than 5%.
• Ingredients making up less than 2% can be listed in any order.
• E numbers are not required to be listed.
• All additives must be listed by their function followed by the common name of the compound. For example, preservative (sodium
benzoate), acidifier (citric acid), etc.

3. Nutritional information

The typical nutritional analysis of all products must be stated on the packaging of the food when any nutritional or other claims are
made (claims such as low fat, trans fat free, high in fibre, etc.). The table format in which this must be stated is legislated and is
shown below:

TYPICAL NUTRITIONAL INFORMATION:

Serving size: one container or recommended serving size specified (xx g)

Nutrient Per 100 g Per serving (xx g) %NRV** per

serving
Energy (kJ)
Protein (g)
Glycaemic Carbohydrate (g)
of which total sugar (g)
Total fat (g)
Of which saturated fat(g)
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Trans fat (g)

Monounsaturated fat(g)
Polyunsaturated fat(g)
Cholesterol (mg)
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Dietary fibre* (g)

Total Sodium (mg)
Glycemic index
Vitamins (mg) – alphabetical order
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Minerals (mg) – alphabetical order

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** NRV = Nutrient Reference Values for individuals 4 years and older

* Fibre analysis done according to the AOAC xxx method
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TRIFOCUS FITNESS ACADEMY | PAGE 25

Note the following:
The serving size must be indicated in grams and milliliters where applicable and must be that of the container if the consumer is
likely to eat the whole unit.

Serving sizes should be determined by a nutrition professional so that the serving size does NOT encourage obesity. For example,
the serving size of biscuits should be no more than 2 biscuits and the total energy (kJ) of this serving size should not be more than
500 kJ.

Glycemic carbohydrate refers to the total starch and total sugars content of the product.

The total sugar value represents ALL the sugars present in the food, and not just added sugar (sucrose). This includes all sugars
found naturally in the food as well as any added sucrose (table sugar), fructose, glucose, dextrose, maltose, galactose, lactose,
xylitol, maltitol, etc. Thus, a plain low fat yoghurt would contain 12 g of glycemic carbohydrate and 12 g of total sugars, as all the
carbohydrate in yoghurt is the milk sugar, known as lactose.

All nutritional values must be given per 100g and per serving.

The Nutrient Reference Values replace the old fashioned RDA’s, and serve as a reference for healthy intakes.

4. Allergens

All allergens must be identified in brackets after the ingredient in the ingredients list or listed at the end of the ingredients list in the
same font and prominence. The correct wording for allergens is: Contains (allergens): xxx, xxx, xxx. If a product is made in a facility
where other allergens are present, the following must be stated under the ingredients list in bold ‘Not suitable for those with xxx
allergy’

5. Country of origin

The country of origin must be stated clearly on all food labels – no abbreviations are allowed. One may only state “Product of (a
specific country)” if all the main ingredients, processing and labor used are from that country.

If product is made and processed in various countries then the following applies:
• Produced in XXX
• Processed in XXX
• Manufactured in XXX
• Packed in XXX

6. Weight or volume indication or net contents

All measures indicating the weight or volume of a product must be in metric units in accordance with the requirements of the Trade
and Metrology Act. 1973 (Act no. 77 of 1973), and be in bold. For example, 500 g or 500 ml.

7. Name and address of the supplier of the product in South Africa

This must be a physical South African street address. Telephone number and email address are optional.

8. Best before date, production date, batch number

The best before date must appear on every food label in indelible ink, using only the specific words “best before” or “use by” or “sell
by” followed by the date stated as day-month-year when using numbers only. Otherwise, the month must be stated in letters e.g.
Oct 2010, and the year in full. The ONLY abbreviation allowed is ‘BB’ instead of ‘best before’. The best before date must be on the
packaging retained by the consumer before consumption.

The production date is only required on those food covered by the agricultural act for foods. Thus frozen vegetables, for example
must display a production date, but biscuits do not need a production date on the label / package.

The batch number must appear on the label or packaging of all foods, in indelible ink, and this must not be removable.
This is a CODEX requirement so that every item can be traced should it be contaminated or off.
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9. Prohibited Words

The following words are NOT ALLOWED to be used on any food products – not even in the brand name or registered Trade Name.
• Health and Healthy – or other words implying this.
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• Wholesome or words with similar meaning.

• Nutritious or words with similar meaning.
• Complete or balanced nutrition.
• Cure or any other medicinal claim.
In addition, wording on food labels must not mislead and all wording must be true and factual. No emotive language is permitted. For
example: ‘voluptuously delicious’.
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10. Nutritional claims

All nutritional content claims must adhere to the minimum amounts laid down in the regulations. For example, in order to make a
‘high in fibre’ claim the fibre content of the product must be at least 6 g per 100g.
Only the words ‘high in xxx’ or ‘source of xxx’ are allowed to be used. No other wording is permissible.
Any content claims for vitamins and minerals must contain at least 15% - 30% of NRV values of the vitamin or mineral in question.

All other nutritional claims must be substantiated (proven) by good science before any such claims may be printed on any food
packaging.

Negative claims:
(a) All ‘free from’ claims, such as ‘cholesterol free’ or ‘additive free’ may only be made if foods in that food category are allowed to
contain that nutrient or additive or usually would contain it. For example a specific snack bar may claim to ‘contain no added
preservatives’, since all other snack bars are allowed to contain preservatives and usually do.
(b) If a food normally does not contain a particular nutrient (for example all oils do NOT contain cholesterol), then the only wording
allowed is: ‘a naturally cholesterol free food’ or ‘oils are naturally cholesterol free’.
(c) Sugar free claims may only be made if the product does NOT CONTAIN any sugars. This includes the sugars, sucrose (sugar),
fructose, glucose, lactose, dextrose, maltitol, xylitol, galactose, sorbitol, etc.
(d) A ‘fat free’ claim may only be made if the fat content per 100g is less than 0.5 g / 100 g (or ml).

11. Label Example

Cereal bars dipped in white chocolate

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Designing an action plan to optimize nutritional requirements for healthy eating
Before starting anything it is wise to plan and organize how the end result will be achieved. In order for the plan to be a success the pro’s
and con’s must be thought of and possible solutions to the “cons” or “barriers” must be thought of ahead of time to ensure success.

Important actions to consider and include in the action plan are:

• Drinking enough water
• Eating breakfast
• Eating frequently
• Making appropriate food choices

Why is it important to drink enough water?

Firstly the human body can survive without food for many days but not without water. Water is necessary for our body to function
and for us to survive. Water is needed by every living cell and almost every process that takes place within the body is dependant
on water. It is required for practically every bodily function and below are just some of the processes carried out within the body that
depend on water to take place:
• Water is needed in order to break down and digest food, carry nutrients in the bloodstream to where they are needed and to
eliminate any waste. Food cannot be digested without water.
• Water helps digested food pass through the body quicker, preventing constipation and any toxins and waste material from sitting
inside the body for too long and accumulating to dangerous levels.
• Drinking water replenishes bodily fluids lost through sweating, especially when playing sports and through passing urine.
• Water aids circulation.
• Drinking water helps to regulate the temperature of the body and body heat.
• Water is needed to keep the kidneys healthy and in working order and prevents urinary infections from occurring.
• Water keeps joints and eyes lubricated, and acts as a protective cushion for tissues and cells.
• It is the basis of all body fluids such as blood and saliva.
• Water keeps the skin hydrated, supple and looking healthy and glowing.
• Water is the main component of muscles and keeps them toned and firm.
• Water dilutes toxins and removes them from the body.
• Water aids in the metabolism and elimination of fats. Without water, fat deposits in the body will increase.
• Drinking water will alleviate water retention and lessen swelling of hands and feet.
• The brain is comprised of a lot of water and therefore needs replenishment to keep it working well and to full capacity. Without
water we may lose concentration and suffer headaches and tiredness.
• Water dilutes the calcium in our urine, which could crystallise to form kidney stones if the body did not receive enough fluids.

How much water do we need to drink?

The body needs on average three litres of liquid a day. Two litres of liquid should be made up of water or other fluids, whilst one litre
of water usually comes from the food that we eat. The two litres of water that the body needs through drinking liquids daily can be
broken down into 8 - 10 glasses of water or more, if it is a particularly hot day or you have been exercising.

It is best to drink water, as water is the most effective at replenishing lost fluids, although other liquids such as skimmed milk, soup
or unsweetened fruit juices will also suffice. Fizzy drinks do contain water but are bad for the teeth and can cause tooth decay due
to the large amounts of sugars they contain and alcoholic or caffeinated beverages are not ideal as they act as diuretics, making the
body urinate more than it normally would and therefore forcing the kidneys to work harder. Water required by the body may also be
obtained from food. Certain foods contain more water than solid matter and therefore if you do not drink enough fluids throughout the
day, try to eat some of the foods that have high percentages of water content.

Fruit and vegetables contain higher amounts of water than any other types of food, for example melon is about 90% water, whilst
lettuce is 95%. Other foods that have high water levels are shellfish (85%), milk (90%), fish (75%), cucumber (96%), tomatoes (93%),
carrots and broccoli (89%), poultry (65%) and soft cheese (58%).
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Why should we include eating breakfast in our
eating plan?
Breakfast means “breaking the fast”, after sleeping
for eight hours and being without food during the
night, our brain and muscles need energy and fuel to
function. The glucose in food (as well as the vitamins,
minerals, dietary fiber, and protein) is how we get this
energy. With this rush of nutrients and glucose to our
brains, we are better able to concentrate, focus, be
productive, and be in better spirits!

Breakfast is the most important meal of the day

because it:
• Strengthens the brain
• Helps establish healthy eating habits
• Offers an opportunity to try new foods
• Improves mood and behavior
• Gives you energy
• Keeps you healthy

Why should we encourage eating frequency

when working out our action plan?
Eating more meals, in smaller portions stabilizes
our blood sugar. Blood sugar helps to give you the
energy and stamina you need to make it through
the day. When you eat, your body breaks down the
food, and the sugar that is released from food enters
your bloodstream and becomes blood sugar. When
you eat several small meals over the course of the
day, you are getting a steady supply of blood sugar.
When, in contrast, you eat only two or three large
meals, you get a large dose of blood sugar, and then
may not get any for another five or six hours. These
large blood sugar spikes and crashes are not only
the cause of feelings of fatigue, but can also wreak
havoc with many of your body’s natural processes.

Why do we encourage appropriate food choices

When working out a nutritional health plan always
encourage the person you are working out the
plan for to make the appropriate food choices.
Bad food choices can lead to coronary heart
disease, hypertension, type 2 diabetes, cancer,
and hypercholesterolemia, as well as many other
illnesses.

It is important to be conscious of the impact of our

food choices as it helps us to maintain a healthy
weight. Our choices must be appropriate and
suitable for the type of activity we are participating in
to as food is our main source of energy.

Encourage the
• consumption of lower fat protein foods such as
seafood, lean meat, poultry, and legumes for the
weekly menu.
• consumption of a minimum of five servings (2 ½
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cups) of nutrient rich fruits and vegetables in place

of high calorie foods that have fewer nutrients like
cake, cookies, and sweets.
• substitution of water and sugar free or
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unsweetened beverages for sugared drinks like

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fizzy drinks, to reduce calories.

• consumption of low fat or fat free dairy products
such as yogurt, cheese, or milk.
• Incorporate whole grains into the daily diet to
increase fibre, such as whole grain breads and
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pasta.
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• When eating out, encourage the individual to

choose restaurants that offer healthy and reduced
calorie food choices that are within the parameters
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of their prescribed diet. Seek guidance from a

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dietician for good choices.

TRIFOCUS FITNESS ACADEMY | PAGE 29

Tips for eating correctly:
• Start every day with a healthy breakfast
• Eat more fruits and vegetables
• Choose wholegrains like wholewheat bread, brown rice, oats instead white bread, white rice etc
• Where ever possible skip the sauces and mayonnaises
• When you eat out, consider a salad with grilled chicken and fat-free or low-fat dressing. Even take-out and high-fat foods can be
part of a balanced diet if you don’t eat them every day and don’t eat too much of them. For example, eat only a child’s order of
french fries or one slice of pizza.
• Remember that food with labels that say “low-fat,” “reduced fat” or “light” aren’t necessarily low in calories. Fat-free or low-fat
muffins or desserts can have even more sugar than the full fat versions
• Remember that food with labels that say “low-fat,” “reduced fat” or “light” aren’t necessarily low in calories. Fat-free or low-fat
muffins or desserts can have even more sugar than the full fat versions. Avoid artificial sweetners.

How do I work out a healthy plan for someone?

Firstly set small achievable steps for the client. This can be done by:
• Setting goals
• Tracking progress.
• Dealing with barriers
• Get support - from others and from yourself.

Set goals
• When the client is clear about the reasons for starting a healthy eating plan, it’s time to help them set goals.
• Divide the goals into long-term and short term goals Make a note of what the long-term goal is? A long-term goal is something
you want to reach in 6 to 12 months. For example, your long-term goal may be to:
o Reach a certain fitness level;
o Lower your blood pressure and/or cholesterol.
o Reach a healthy weight for your body type.
• A short-term goal is the steps or process that helps you to reach your long term goal. Short-term goals are things that you want to
do tomorrow and the day after. For example, you might decide to:
o Concentrate on endurance training;
o Bulk up
o Switch to low-fat or fat-free milk or soy milk instead of whole milk on your cereal to reduce the amount of fat you take in.
o Cut back on eating fast food to once a week, or eat red meat only 3 times a week.

Track your progress

Keeping track of your progress helps you see how far you've come. It also helps you stay with your plan.

• Use a notebook, journal, to keep track of the healthy things you do. Look this over when you begin to doubt yourself or feel
discouraged.
• Pay attention to how you feel. Can you notice any difference when you are eating better? Or do you notice any difference when
you sometimes eat poorly?
• Notice whether your food preferences change. As we change what we eat, we learn to like new foods. You may find that you don't
like some of the foods you used to eat before you started making changes in your diet. And you may have learned to like new
foods that you thought you didn't like.
• You can measure your blood pressure to see whether dietary changes are improving it.
• Every time you meet a goal, reward yourself.

Think about your barriers

Take the time to think about what things could get in the way of your success. We call these things barriers. And by thinking about
them now, you can plan ahead for how to deal with them if they happen.
Here are some tips for dealing with barriers:
• It’s perfectly normal to try something, stop it, and then get mad at yourself. Lots of people have to try and try again before they
reach their goals.
• If you feel like giving up, don't waste energy feeling bad about yourself. Remember your reason for wanting to change, think about
the progress you've made, and give yourself a pep talk and a pat on the back. Then you may feel like eating healthy again.
• When you hit a barrier - and most people do - get support. Talk to your family members and friends to see if someone wants to eat
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healthy with you or cheer you on.

• Don't forget little rewards. Something to look forward to can keep you moving right along.
• Expect to encounter some barriers. And remember: The idea is not to get rid of barriers but to identify them ahead of time and plan
what you will do to deal with them.
• It might help you to have a written personal action plan where you list your goals, your barriers, and your plans to get past those
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barriers.
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 SUGGESTIONS FOR OVERCOMING PHYSICAL ACTIVITY BARRIERS
Lack of time 1. Identify available time slots. Monitor your daily activities for one week. Identify at least three 30-minute
time slots you could use for physical activity.
2. Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping,
organize school activities around physical activity, walk the dog, exercise while you watch TV, park farther
away from your destination, etc.
3. Select activities requiring minimal time, such as walking, jogging, or stair climbing.
Social influence 1. Explain your interest in physical activity to friends and family. Ask them to support your efforts.
2. Invite friends and family members to exercise with you. Plan social activities involving exercise.
3. Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.
Lack of energy 1. Schedule physical activity for times in the day or week when you feel energetic.
2. Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it.
Lack of 1. Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your
motivation calendar.
2. Invite a friend to exercise with you on a regular basis and write it on both your calendars.
3. Join an exercise group or class.
Fear of injury 1. Learn how to warm up and cool down to prevent injury.
2. Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
3. Choose activities involving minimum risk.
Lack of skill 1. Select activities requiring no new skills, such as walking, climbing stairs, or jogging.
2. Take a class to develop new skills.
Lack of resources 1. Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or
callisthenics.
2. Identify inexpensive, convenient resources available in your community (community education programs,
park and recreation programs, worksite programs, etc.).
Weather 1. Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic
conditions dance, indoor swimming, callisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium
games, etc.)
Travel 1. Put a jump rope in your suitcase and jump rope.
2. Walk the halls and climb the stairs in hotels.
3. Stay in places with swimming pools or exercise facilities.
4. Join the local sports club / gym
5. Visit the local shopping mall and walk for half an hour or more.
6. Bring your mp3 player your favourite aerobic exercise music.
Family 1. Trade babysitting time with a friend, neighbour, or family member who also has small children.
obligations 2. Exercise with the kids-go for a walk together, play tag or other running games, get an aerobic dance
or exercise tape for kids (there are several on the market) and exercise together. You can spend time
together and still get your exercise.
3. Jump rope, do callisthenics, ride a stationary bicycle, or use other home gymnasium equipment while the
kids are busy playing or sleeping.
4. Try to exercise when the kids are not around (e.g., during school hours or their nap time).
Retirement years 1. Look upon your retirement as an opportunity to become more active instead of less. Spend more
time gardening, walking the dog, and playing with your grandchildren. Children with short legs and
grandparents with slower gaits are often great walking partners.
2. Learn a new skill you’ve always been interested in, such as ballroom dancing, square dancing, or swimming.
3. Now that you have the time, make regular physical activity a part of every day. Go for a walk every
morning or every evening before dinner. Treat yourself to an exercise and ride every day while reading a
favourite book or magazine.
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Get support - from others and from yourself

The more support you have, the easier it will be to change your eating habits. If your family members tell you that they love how you're
getting healthier, you'll probably be motivated to keep up the good work.
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• Change your eating habits with a partner. It’s motivating to know that someone is sharing the same goals. That person can remind
you how far you've come. And that person can even motivate you with what he or she has accomplished.
• Friends and family may be a great resource. Family members can eat healthy meals with you. They can encourage you by saying
how they admire you for making hard changes. Friends may tell you how good you look because your eating habits have changed.
Don't be afraid to tell family and friends that their encouragement makes a big difference to you.
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• You might join a class or support group. People in these groups often have some of the same barriers you have. They can give you
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support when you don't feel like staying with your eating plan. They can boost your morale when you need a lift.
• Don't forget to reward yourself. When you reach one of your goals - for example, eating five servings of fruits and vegetables a day
for 1 week - give yourself a present. Buy a new healthy cookbook. Take a cooking class. Or just take some time for yourself. Do
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whatever it takes to remind yourself that you've been meeting your goals. You're successful!
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• Support is everywhere. You just have to look for it.

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Eating disorders
Eating disorders are illnesses that cause a person to adopt harmful eating habits. They are most common among teenage girls
and women, and frequently occur along with other psychiatric disorders such as depression and anxiety disorders. The poor
nutrition associated with eating disorders may harm organs in the body and, in severe cases, may lead to death.
An eating disorder is usually triggered by one or more events. Causes may range from a person's parents getting divorced, to
emotional or sexual abuse, to a traumatic life-threatening event. After the person sufferers from a traumatic event similar to the
above-mentioned examples, a trigger can initiate the disorder. A trigger can be a person commenting negatively on weight or
appearance or exposure to the media or thin models and actresses. Once a trigger is introduced, the sufferer's energy is focused
on food and weight and what starts out as a diet slowly escalates to a way of regaining control over situation.
Eating disorders commonly affect adolescent girls, but the number of males that suffer from these disorders is on the rise. These
disorders can have their onset at any point in a person's life. It is important to understand that an eating disorder is not meant to
be a weight loss tool, but often occurs as a way to cope with an underlying problem.

Types of eating disorders

Anorexia

Anorexia nervosa is a psychological condition that typically affects adolescent girls. The condition is characterized by a fear
of becoming "fat" or gaining weight. People suffering from anorexia will go to extreme lengths to avoid consuming food. Many
anorexics become quite good at lying about having already eaten or they will often make excuses so that they can eat less or
even avoid meals altogether. There is no predetermined cause for anorexia and the disorder will have a varied onset from person
to person. All people who suffer from anorexia have low self-esteem and a negative image of themselves. Anorexia and other
eating disorders often start out as a diet but often change to an attempt to regain control of situations. People who suffer from
anorexia may feel as though their life is out of control and that they can regain control by regulating what they put in their bodies
as well as their weight.

Anorexia is characterized by an intense fear of gaining weight. This fear does not typically disappear when weight is lost.
Anorexics normally have a dysmorphic (unrealistic) body image and claim to be fat when they are their skinniest. Once an
anorexic begins to starve his or herself, a 15% weight loss is typical. These sufferers refuse to maintain a normal body weight and
there is no underlying disease state or condition to blame for the drastic weight loss. In females suffering from anorexia, loss of a
menstrual period for 3 consecutive months can also be a key to diagnosis.
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Bigorexia

Bigorexia is the opposite of anorexia. These people believe that they are underweight when in fact they are overweight. This
disorder tends to affect bodybuilders and may be damaging to their social lives. The disorder typically affects men more than
women due to the constant pressure to be muscular and built.

Binge-eating disorder

Binge-eating disorder is a period of overeating characterized by a period of shame and guilt. Binges are usually not accompanied
by purging, although purging may accompany the binge. People who suffer from this eating disorder are usually overweight.
There is no identifiable cause for binge-eating disorder and the onset is usually of an unknown origin. Binge-eating disorder
sufferers usually eat excessively to cope with their problems and generally feel out of control after they eat.

Sufferers of binge-eating disorder are aware that they have an abnormal eating pattern and are fearful that they will not be able to
stop eating voluntarily. Binging typically occurs twice a week for at least three months and is accompanied by a depressed mood
and self-deprecating thoughts that follow eating binges.

Bulimia

Bulimia nervosa is a condition where the sufferer binges and purges. Binges are periods of excessive caloric intake and are not
characteristic of all bulimic patients. After the patient consumes calories, they may purge or get rid of these calories by inducing
vomiting or taking laxatives. There is no identifiable cause for bulimia and just like anorexia, the time of onset varies and the
control factor remains present.

Bulimia is a disorder in which the sufferer is aware that his or her eating pattern is abnormal. This realization is often accompanied
by repeated attempts to lose weight through severely restrictive diets, binge eating and purging occurring at least twice weekly
for three months, a fear of not being able to stop eating voluntarily, a depressed mood, self-deprecating thoughts following eating
binges and the over-evaluation of self body weight and shape.

Eating disorder not otherwise specified (EDNOS): An eating disorder not otherwise specified is a phrase used when a sufferer
of an eating disorder clearly is afflicted with disordered eating habits but the habits do not fit a particular diagnostic criteria.
This diagnosis may be made when a patient has a negative body image and is dieting regularly or fasting regularly but is still
menstruating despite weight loss or, when a patient is purging after a large meal and believes they are fat but binging is not
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Body dysmorphic disorder (BDD)

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perceived defect with the sufferer's body. Typically,

the face is the perceived flaw. Usually at fault is the
size of the nose, eyes, ears and mouth. A person who
sufferers from this disorder will typically check their
appearance multiple times and agonize over wrinkles
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Orthorexia nervosa

Orthorexia is an obsession with eating proper food. The definition of proper food may vary from person to person but is normally
food that the sufferer considers to be healthy and nutritionally beneficial to them. Sufferers of orthorexia will spend more and
more time planning what they are going to eat and imposing strict regimens on themselves that, if not followed, may result in
punishment, guilt or negative thoughts.

Sleep-related eating disorder (NS-SED)

Nocturnal sleep-related eating disorder is a disorder in which someone binges or overeats during their sleep. People who suffer
from this disorder tend to notice a drastic weight gain and are unaware that they are eating during their sleep. Some sufferers will
even wake up with candy wrappers surrounding them. The sufferer does not have a misperceived body image, and thus, it is not a
true eating disorder.

Drug abuse related to eating disorders

Diuretic abuse

Diuretics are drugs that are used to lower the amount of salt and water present in the body by increasing the amount of urine
that is eliminated. This process is called diuresis. When water is removed from the body, weight is lost, therefore, people who
suffer from eating disorders commonly abuse diuretics. There are five main types of diuretics: thiazide diuretics, loop diuretics,
potassium-sparing diuretics, carbonic anhydrase inhibitors and osmotic diuretics.

Ipecac abuse: Ipecac abuse is a method of purging the body of food because the drug is used to induce vomiting. Ipecac can be
purchased over the counter and is often used as an aid for accidental poisoning.

Laxative abuse

Laxatives are normally used when a person has been unable to have a bowel movement for a long time. Laxative abuse occurs
when a person attempts to get rid of unwanted calories, lose weight or feel "thin" or "empty" by repeatedly misusing laxatives.
Laxatives are frequently misused following an eating binge, when an individual believes that the quick use of the laxative will push
the food and calories through the stomach before they have the time to absorb.

There are a variety of laxatives, some more powerful than others. The types that are most dangerous for long-term use are called
cathartic laxatives. These include cascara sagrada, bisacodyl, castor oil, senna and phenolphthalein. These last two are often
found in over-the-counter chocolate or candy-like tablets. Cathartics work rapidly and can cause severe cramps and diarrhea.

Others work by drawing water into the colon. They are thought to be somewhat safer than cathartics, but can still lead to
dehydration and electrolyte disturbance. They may include milk of magnesia and Epsom salts. Laxatives commonly thought of as
the safest include bulk-forming agents that contain a crushed seed called psyllium. They are fairly easy to digest, but may cause
gas in some people.

Safety
A qualified healthcare provider should be consulted before making decisions about therapies and/or health conditions.

Anorexia

As with other eating disorders, anorexia puts the sufferer at an increased risk of certain health conditions. Starvation of course is
dangerous to all major body organs. The main response to starvation is for the body to hold on to its energy. However, the body
will start to use its own energy, including muscles and organs. The liver and intestines lose the most during starvation followed
by the heart and the kidneys. In addition to starvation, anorexics will usually suffer from dehydration and muscle and cartilage
deterioration. Patients who continue to suffer from anorexia may develop slow or irregular heart rates and blood pressure as well
as osteoporosis. Heart failure may result because of the nutritional deficiency that is common among anorexics.

Binge-eating disorder

Unlike bulimics and anorexics, binge-eating sufferers tend to suffer from problems associated with being overweight rather than
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malnourishment. Binge-eating sufferers are at an increased risk of obesity and type 2 diabetes.

Additionally, high blood pressure and heart attacks are more common in overweight or obese individuals than people of
normal weight. Osteoarthritis can accompany this disorder because of the extra strain being placed on the joints of overweight
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Bulimia

Bulimics are at an increased risk of dehydration as well as the slow or irregular heart rate and low blood pressure that affects
many anorexics. In addition, bulimics have an increased risk of tooth decay due to the constant flow of hydrochloric acid through
the mouth. The stomach acid may cause the tooth enamel to erode. Another serious complication of bulimia is inflammation and
rupture of the esophagus. Stomach acid continually irritates the esophagus, which can make swallowing painful. If aggravated
enough by the consistent flow of acid and the stress induced by vomiting, an esophageal rupture can occur. In many cases,
esophageal ruptures can be fatal. Likewise, stomach ulcers are more common among bulimics and the nutritional deficiency
sufferers have can cause heart failure and death.

Diuretic abuse

Diuretics are commonly used to lower blood pressure and therefore, in a person with normal blood pressure who has an eating
disorder can cause hypotension. Diuretics are not meant to be weight loss tools and can cause serious side effects including, but
not limited to, increased uric acid levels and hypokalemia. Hypokalemia is perhaps the most serious side effect as it can cause
headaches, dizziness, irregular heartbeats and muscle paralysis.

Ipecac abuse

Ipecac syrup is meant for use only in the case of an accidental ingestion of a poisonous non-corrosive substance. Ipecac causes
severe vomiting and can cause a variety of short and long term side effects. These side effects include but are not limited to
dizziness, nausea, stomach cramps, respiratory difficulties, fast, or irregular heartbeats, seizures and aspiration. If ipecac does
not induce vomiting or an individual overdoses, it can cause heart problems and ultimately death.

Laxative abuse

Side effects of laxative use include severe abdominal pain, chronic diarrhea, bloating, dehydration, gas, nausea, vomiting,
electrolyte disturbances and chronic constipation. Laxative abuse is very dangerous and can be life threatening. Laxative abuse
upsets the balance of electrolytes and minerals in the body including sodium, potassium, magnesium, and phosphorus.

Proper levels of these electrolytes and minerals are necessary for the appropriate functioning of the nerves and organs, including
the colon and heart. Additionally, laxative abuse can cause severe dehydration. When the colon is full of indigestible food residue,
the nerves are stimulated to cause the colon to contract and release its contents. Laxatives cause a false contraction. Since there
is little food residue to take with it, the laxative takes a great deal of water with it when it evacuates the body. Severe dehydration
can result and is characterized by tremors, weakness, blurry vision, fainting, kidney damage and, in extreme cases, death.

After prolonged abuse of laxatives, the body becomes dependent on the laxatives and the colon stops reacting to usual doses
of laxatives and larger and larger amounts of the laxative are necessary to produce a bowel movement. Finally, laxatives can
sometimes cause "lazy colon", infections of the colon, irritable bowel syndrome, colon cancer and liver damage.

Diagnostic tools for eating disorders

Anorexia Nervosa
• Body weight < 85% of expected weight
• Intense fear of gaining weight
• Undue emphasis on body shape or weight
• Amenorrhea (in girls and in women after menarche) for three consecutive months

Bulimia Nervosa
• Recurrent binge eating (at least two times per week for three months duration)
• Recurrent, inappropriate, compulsive behaviour to prevent weight gain such as self-induced vomiting, abuse of laxatives,
diuretics or other medications, or excessive exercise
• Persistent over concern with body shape and/or weight
• Absence of anorexia nervosa

Binge Eating Disorder

• Recurrent episodes of binge eating. An episode is characterized by:
1. Eating a larger amount of food than normal during a short period of time (within any two hour period).
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2. Lack of control over eating during the binge episode (i.e., the feeling that one cannot stop eating).
• Binge eating episodes are associated with three or more of the following:
1. Eating until feeling uncomfortably full.
2. Eating large amounts of food when not physically hungry.
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3. Eating much more rapidly than normal.

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4. Eating alone because you are embarrassed by how much you are eating.
5. Feeling disgusted, depressed, or guilty after overeating.
• Marked distress regarding binge eating is present
• Binge eating occurs, on average, at least two days a week for six months
• The binge eating is not associated with the regular use of inappropriate compensatory behaviour (i.e. purging, excessive
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exercise, etc.) and does not occur exclusively during the course of bulimia nervosa or anorexia nervosa.
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How to tell if someone has an eating disorder and what to do about it?
How do you tell if someone has an eating disorder?
When you think your client may be at risk of an eating disorder, it is helpful to review the diagnostic criteria for the eating
disorders. Professionals refer this list of criteria to determine whether their client may have an eating disorder, such as anorexia,
bulimia, or binge eating disorder.

And if I think they do have an eating disorder, what do I do about it?

Think about your client’s clinical findings and risk factors as you review the criteria for each eating disorder. Ask yourself the
following questions to decide the best course of action:

Ask Yourself: Take appropriate action:

Do all of the criteria fit with your Refer immediately to a mental health professional. It is in your client’s best interest to
client’s profile? seek psychological counselling. As long as their eating disorder monopolizes their life,
anything you try to teach them about nutrition will be useless. They first need to address the
psychological issues they face with help from a mental health professional.
Do most but not all of the If your client meets several of the criteria listed for a particular eating disorder, you need to
criteria fit with your client’s make a judgment call about whether it is appropriate to refer your client to a mental health
profile? professional. If your client meets 75% of the diagnostic criteria for an eating disorder, it is
probably a good idea to refer him/her to a mental health professional.
Do just a few of the criteria fit If your client only meets less than half of the criteria listed for a particular eating disorder, it
with your client’s profile? may be more appropriate to wait before referring him/her to a mental health professional. In
this case, you should talk to the client about your concerns and closely monitor your client’s
behaviour. You should let your client know what behaviours concern you, what changes you
want him/her to make, and what kind of specific progress you will be looking for on follow
up visits. It is effective to give clients very specific guidelines. For example, you could say “I
expect you to gain 1 kg by your appointment next week, and to keep your food journal for 5 of
the 7 days. If you do not, you will need to see a social worker or psychologist for further help.
Is that understood?” You may even create an agreement or “contract” that indicates the goals
and expectations for your client to sign.

It can be difficult at times to determine whether a client has an eating disorder. If you feel uncomfortable treating your client, that
may be a sign that the client may have issues that fall outside your area of expertise and a referral for psychological counselling
may be appropriate.

Another way to determine whether a referral is appropriate is to give the client a challenge to meet. That can be a good way to
help you make a decision about how serious the situation is and whether a referral is needed. You ask the client to agree to meet
certain goals. If these goals are not met, then further help will be recommended.

Remember that it is okay to tell client you have concerns about his/her eating habits or weight pattern and that you are willing to
work with them as long as you see progress. However, the first sign that the client is not progressing toward the goal a referral to a
mental health professional. When you are in doubt about whether such a referral is appropriate, it is a good idea to err on the side
of caution.

If someone has multiple risk factors or symptoms of an eating disorder, does that mean that they necessarily have an
eating disorder?

A client who exhibits more than one risk factor or clinical finding for an eating disorder may or may not have an eating disorder. It
can be difficult to make this assessment, which is why professionals use tools like the diagnostic criteria for the eating disorders to
help them make the right call.

If your client does show signs that match the diagnostic criteria, refer to the table above to interpret the criteria and what you
should do for your client.
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If the risk factors and clinical findings that your client has do not match any of those included in the diagnostic criteria that does
not necessarily mean your client is in the clear. You should monitor your client closely, set goals that both of you agree upon,
and make a plan if the goals are not met. As a practitioner you need to follow through with your plan. Do not let your client
manipulate your good judgment. It’s never wrong to make a recommendation to a psychological counsellor to get another opinion.
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Professionals who work with patients with eating disorders may have more experience in diagnosing a problem and with creating
an appropriate treatment plan.
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HEALTHY EATING PYRAMID
5 QUICK TIPS
1. Start with exercise. A healthy diet is built on a base of regular exercise,
which keeps calories in balance and weight in check. Read five quick
tips for staying active and getting to your healthy weight, and a dozen
ideas for fitting exercise into your life.

2. Focus on food, not grams. The Healthy Eating Pyramid doesn’t worry
about specific servings or grams of food, so neither should you. It’s a
simple, general guide to how you should eat when you eat.

3. Go with plants. Eating a plant-based diet is healthiest. Choose plenty

of vegetables, fruits, whole grains, and healthy fats, like olive and
canola oil.

4. Cut way back on common food staples like red meat and processed
meat, grains, potatoes. Salty snacks are part of culture, but they’re
also really unhealthy. Go for a plant-based diet rich in non-starchy
vegetables, fruits, and whole grains. And if you eat meat, fish and
poultry are the best choices.

5. Take a multivitamin, and maybe have a drink. Taking a multivitamin

can be a good nutrition insurance policy. Moderate drinking for many
people can have real health benefits, but it's not for everyone. Those
who don’t drink shouldn’t feel that they need to start. Read about
balancing alcohol's risks and benefits.

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Nutritional supplements
The Nutritional Supplements Industry has grown hugely over the passed decade and is now a multi $Billion industry. There are
undoubtedly a number of highly beneficial nutritional supplements available. However, there are a number of popular supplements
that are heavily marketed despite there being little, or no, evidence to back up the claims. This appears to be less of an issue with
nutritional health supplements but unfortunately other parts of the industry are making largely unfounded claims about unproven
supplements. The main areas where unfounded claims tend to be made relates to Sports Supplements (specifically bodybuilding
supplements), and with weight loss supplements (specifically with regard to fat burner supplements).

Sport Nutritional Suplementation

Examples of Sport supplemtation:

• Acetyl-l-carnitine (ALC) - used to improve muscular endurance, improve load tolerance, mental function, alertness, and to
normalise testosterone levels during heavy training.
• Alpha-Lipoic Acid - a powerful anti-oxidant that increases glucose and fat metabolism, and helps to drive glucose and creatine
into muscle cells.
• American Ginseng - American ginseng is believed to enhance fatigue resistance, boost immune function, protect against
muscle damage, and improving mental & physical stamina. 
• Arginine - Arginine has anabolic (muscle building) properties, and supplementing with arginine has many benefits including
increased protein synthesis, reduced muscle breakdown, elevated growth hormone levels, and increased nitric oxide
production. 
• BCAAs (Branched Chain Amino Acids) - stimlates muscle building (anabolism) whilst decreasing muscle breakdown
(catabolism). Increases lean muscle mass, reduces muscle damage and soreness, improves immune function, and may
enhance endurance exercise performance.  
• Beta-Ecdysterone - Beta-ecdysterone (also known as ecdysterone) is a naturally occurring steroid like compound. Some
studies have suggested that that Beta-ecdysterone is a powerful anabolic agent, that can enhance protein synthesis and
increase lean muscle mass.   
• Bicarbonate - Bicarbonate is often used by endurance athletes to enhance athletic ability by buffering the build-up of lactic acid
in the blood.
• Caffeine - Caffeine has long been considered an ergogenic aid that is capable of improving physical performance. It works by
activating the central nervous system and sympathetic nervous system. 
• Carnosine - Carnosine may enhance exercise performance by reducing the build up of hydrogen ions (lactate) within muscle
cells.
• Chondroitin - Chondroitin helps to reduce the cause of pain associated with injury, speed the injury recovery rate and may
reduce the risk of injury.
• Citrulline Malate - Citrulline Malate has many positive effects on aerobic exercise performance including: 1) increased aerobic
production of energy; 2) Improved stamina and fatigue resistance, and; 3) improved recovery and energy levels.
• Conjugated Linoleic Acid (CLA) - CLA is a type of fatty acid found naturally in our diet. It decreases muscle breakdown,
increases lean muscle mass, and muscular strength.
• Colostrum - Colostrum can help to increase lean muscle mass and enhance endurance performance.
• Co-Enzyme Q10 (Co-Q10) - Co-Q10 is a powerful antioxidant that may enhance endurance exercise performance. It is present
in particularly high levels in the heart where it is believed to enhance the function of the heart.

Nutritional Health Supplements

Examples of health supplemtation:

• Alpha-Lipoic Acid - a powerful anti-oxidant, Alpha-lipoic acid (ALA), known to protect biological systems from oxidative
damage. ALA is believed to protect against hardening of the arteries, hypertension, strokes, diabetes, reduce ageing and
improve memory.
• American Ginseng - American ginseng (Panax quinquifolium) is chemically similar to Korean ginseng. It is believed to act
as a tonic enhancing fatigue resistance, boosting immune function, stimulating appetite, and improving mental & physical
stamina. Research suggests it may prevent colds, enhance glucose tolerance, protect against muscle damage, and even
improve the symptoms of attention deficit disorder (ADHD).
• Carnosine - Carnosine is a potent antioxidant found in high concentrations in the heart, brain and skeletal muscles. Carnosine
has a powerful protective effect in the brain and may also enhance exercise performance by reducing the build up of hydrogen
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ions (lactate) within muscle cells.

• Chondroitin - Chondroitin is an essential component of connective tissue, helping to provide elasticity. Like Glucosamine,
Chondroitin sulfate plays a major role in cartilage formation. Chondroitin helps to reduce the cause of pain associated with
injury, speed the injury recovery rate and may reduce the risk of injury.
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• Conjugated Linoleic Acid (CLA) - CLA is a type of fatty acid found naturally in our diet. It has many positive effects including:
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lowering of body fat levels, reduced furring of arteries, helps to stabilize blood sugar levels.
• Colostrum - Colostrum is believed to enhance immune function.
• Co-Enzyme Q10 (Co-Q10) - Co-Q10 is a powerful antioxidant that protects your cells from damage. Co-Q10 is found within
every cell in the human body but is found in particularly high levels in the heart. Co-Q10 supplementation is believed to enhance
the function of the heart.
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• Cordyceps Sinensis - Cordyceps is believed to improved fatigue and stress resistance, improved immune function, lower
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cholesterol levels, may possess anti-tumour properties, and appears to have anti-ageing & anti-oxidant properties. 
• Dimethylglycine (DMG) - DMG is an anti-oxidant that may enhance immune function aswel as working as a detoxifier.
• Essential Fatty Acids (EFA’s) - EFA’s play an important role in regulating cholesterol, blood pressure and immune function.
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• Ginkgo Biloba - Gingko biloba is used in traditional medicine to improve mental function and memory. Ginkgo biloba is the most
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widely used phytomedicine in Europe where is often used to treat the early stage symptoms of Alzheimers, dementia, raynauds
disease (pain & poor circulation in hands & feet in cold conditions), & tinnitus. 
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• Glucosamine Sulphate - Glucosamine is an important building block, found in high concentrations in joints. Glucosamine is
needed for the manufacture of cartilage and also plays a role in the formation of collagen. Glucosamine is usually sold as either
glucosamine sulfate or glucosamine hydrochloride (HCL). 
• Glutamine - Glutamine is the most abundant amino acid in the human body making up over 50% of the total amount of amino
acids. Glutamine is essential for growth and normal immune function. It is an important fuel for many tissues in the body -
particularly the immune cells, muscles, and the intestines. Glutamine is regularly used by doctors and health professionals to
treat illness, injury and infection. 
• Green Tea Extract - Green tea extract can enhance fat metabolism, lower the levels of bad (LDL) cholesterol whilst raising the
levels of good (HDL) cholesterol, protect against cell damage and some times of cancer (specifically breast cancer). 
• Phosphatidylserine - Phosphatidylserine (PS), a type of phospholipid, is a major building block of nerve cells and cell
membranes. PS plays an important role in the repair of damaged cells, normal brain function, and is believed to aid the growth
of new muscle tissue.
• Pycnogenol - Pycnogenol is the brand name for standaridized herbal extract of the bark of French maritime pine
tree. Pycnogenol is known to be one of the most potent anti-oxidants (Pycnogenol is at least 50-100 times more powerful than
vitamin E). It is extremely efficient at neutralising free-radicals. 
• Rhodiola Rosea - Rhodiola rosea (Golden root) is a popular plant that is traditionally used medicinally in Eastern Europe and
Asia. It is an adaptogen, which means that it enhances the body’s ability to cope with external stresses (physical and mental). It
reputed to stimulate the nervous system, decrease depression, enhance work performance, and eliminate, or, reduce fatigue. 
• Siberian Ginseng - Siberian Ginseng is believed to have adaptogenic properties, in that it enhances are body’s ability to cope
with external stresses (physical and mental). It has been widely studied in Russia, where it has been used extensively as an
adaptogen to increase resistance to stress, fatigue, & disease.
• Turmeric - Turmeric is an aromatic spice, has been used in traditional medicine for the treatment of liver complaints, skin
diseases, inflammation of the joints, and for treatment of cold and flu symptoms. Turmeric contains curcuminoids (powerful
antioxidants) that are believed to protect us from, and slow down the aging process. Research suggests that turmeric protects
against DNA damage, reduces the risk of cancer and artheriosclerosis, as well as reduce joint inflammation.
• Vitamin C - Vitamin C is an anti-oxidant vitamin that plays several essential roles within the body, including: 1) Proper immune
function; 2) Production of collagen; 3) production of stress hormones; 4) Production of energy; 5) Protection against free
radicals.

Weight Loss Supplements

Examples of Weight loss supplements:

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• Carnitine - L-carnitine is believed to have a positive effect on fat metabolism by enhancing the movement of fatty acids into the
mitochondria within muscle cells
• Citrus Aurantium - Citrus Aurantium (Synephrine) is marketed as a safe alternative to ephedrine.
• Conjugated Linoleic Acid (CLA) - CLA has been shown to reduce body fat levels, stabilize blood sugar levels, reduce furring of
the arteries and preserve muscle mass.
• Essential Fatty Acids (EFA’s) - EFA’s may reduce the amount of body fat production and increase fat metabolism when EFA
consumption is increased.
• Green Tea Extract - Green tea extract can accelerate the fat burning process by 35-43%, and increase in their daily expenditure
by 4%. 
• Gugglesterone (Guggulipids) - Gugglesterone is the active substance in guggulipid, which has been used in the ancient
Ayuruvedic medicine for nearly 3000 years, and is widely used in Asia as a cholesterol lowering agent.
• Gymnema Sylvestre - Gymnema Sylvestre is traditionally used in Ayurvedic medicine to support healthy glucose metabolism
and to promote weight loss. Gymnema sylvestre helps to suppress the sweet sensation of sugary foods, reducing sugar
cravings.
• Hydroxy Citric Acid (HCA) - HCA, also known as CitriMax, is a natural extract from the dried rind of the Garcinia Cambogia
Fruit. Studies have demonstrated HCA to be an effective and safe weight loss product. It doesn’t have the same negative side
effects associated with, thermogenic weight loss supplements.
• Sida Cordifolia - Sida Cordifolia leaves contain small amounts of both ephedrine and pseudoephedrine. This has led many
nutritional companies marketing it as a weight loss product. 
• Vanadyl Sulfate - Vanadyl Sulfate is a type of Vanadium compound. Vanadium is a trace element found in our bodies in
extremely small quantities. It appears to play a role in normal growth and development, and a number of research studies,
in animals and humans, have shown that Vanadium (especially Vanadyl Sulfate) can help to lower blood sugar levels, and
increase glucose uptake and glycogen synthesis.
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Food diary
Food diaries help you become more aware of your eating and activity habits, and problem areas. They give you a basis from which to
plan changes and set goals, and allow you to look back and see what you’ve changed over time. This can be very motivating.

A food and activity diary will also encourage you to make conscious choices about what you eat and do - writing it down gives you the
chance to think twice before you act. This is one of the most useful things you can do to help you gain control of your weight.
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Write down everything you eat and drink over the day. It’s hard to remember what you’ve eaten at the end of the day, so try to record
things as you go.

It can also help to make a note of any thoughts or feelings linked to eating, especially if you find you often eat for comfort or when
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you’re not actually hungry.

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Make a note, too, of any activity you do over the day that lasts for at least ten minutes.

Writing down everything you eat and drink can be difficult. The more honest you are, the more it will help you. It can take a little while
to get used to and sometimes it may seem like a waste of time, but it’s worth the effort.
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If things are going well, you may find you only need to keep it now and then, or if your weight loss goes off track.

People who successfully lose weight and keep it off monitor what they eat and how active they are. This could be in the form of a diary,
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or in their head. It’s a matter of finding out what works best for you.
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Food myths
Myth: Fad diets work for permanent weight loss.

Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain
foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard
to follow. Most people quickly get tired of them and regain any lost weight.

Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid
rate (more than 1.4 kg a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid
material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm
abnormalities, which can be fatal.

Tip: Research suggests that losing 500g - 1 kg a week by making healthy food choices, eating moderate portions, and building
physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity
habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from
high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which
may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to
lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak. Eating fewer
than 130 grams of carbohydrate a day can lead to the build up of ketones in your blood. Ketones are partially broken-down fats. A
build up of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout
(a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or
kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions
such as cardiovascular disease, kidney disease, or type 2 diabetes.

Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-
term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also
allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole
grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan
that includes a greater variety of foods.

Myth: Starches are fattening and should be limited when trying to lose weight.

Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in
fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like
butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for
your body.

Tip: A healthy eating plan is one that:

1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
2. Includes lean meats, poultry, fish, beans, eggs, and nuts.
3. Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.

Myth: Certain foods, like grapefruit, celery, or cabbage soup, can assist in burning fat and make you lose weight.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories)
for a short time, but they do not cause weight loss.

Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Myth: Natural or herbal weight-loss products are safe and effective.

Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically
tested to prove that they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S.
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Government) have caused serious health problems and even death. Newer products that claim to be ephedra-free are not
necessarily danger-free, because they may contain ingredients similar to ephedra.

Tip: Talk with your health care provider before using any weight-loss product. Some natural or herbal weight-loss products can be
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harmful.
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Myth: “I can lose weight while eating whatever I want.”

To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need
to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating
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smaller amounts of food and choosing foods that are low in calories.
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Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that
you eat.
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Myth: Low-fat or fat-free means no calories.

A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or
fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added
sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.

Fast foods can be part of a healthy weight-loss program with a little bit of know-how.

Tip: Avoid supersized combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled
foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco
stands. Fried foods, like fried chips and fried chicken, are high in fat and calories, so order them only once in a while, order a small
portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad
dressings, bacon, and cheese.

Myth: Skipping meals is a good way to lose weight.

Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy
breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more
than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods. For more information about
healthy eating, read the Weight-control Information Network brochure

Myth: Eating after 8 p.m. causes weight gain.

It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole
day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as
fat.

Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid
snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”

Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose
weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you
burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength
training, combined with a certain genetic background, can build very large muscles.
Tip: In addition to doing moderate-intensity physical activity on most days of the week, try to do strengthening activities 2 to 3 days a
week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that
make you lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn calories.

Myth: Nuts are fattening and you should not eat them if you want to lose weight.

In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain
healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and
copper.

Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.

Myth: Eating red meat is bad for your health and makes it harder to lose weight.

Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some
cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.

Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak,
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tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three ounces of meat or poultry is
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the size of a deck of cards.

Myth: Dairy products are fattening and unhealthy.

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Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories.
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Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and
calcium to strengthen bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.

Tip: If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods
and beverages that offer calcium and vitamin D (listed below).
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• Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
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• Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)
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Myth: “Going vegetarian” means you are sure to lose weight and be healthier.

Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non vegetarians.
They also tend to have lower body weights relative to their heights than non vegetarians. Choosing a vegetarian eating plan with
a low fat content may be helpful for weight loss. But vegetarians - like non vegetarians - can make food choices that contribute to
weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.
Vegetarian diets should be as carefully planned as non vegetarian diets to make sure they are balanced. Nutrients that non
vegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D,
vitamin B12, zinc, and protein.

Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage
sources of nutrients that may be lacking in a vegetarian diet are listed below.
• Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal
• Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli
• Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal
• Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from
soybeans)
• Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
• Protein: eggs, dairy products, beans, peas

MYTH : Foods labelled “reduced fat” are good for weight loss.

We’ve heard this line for quite some time but the truth is, it’s a play on advertising claims. For example, foods advertised as “reduced
fat” can be misleading. That’s because a reduced fat snack may contain less fat than the original version but the fat content still may
be high enough and loaded with other ingredients that are detrimental to your diet plan. The best advice is to carefully read the food
label and do the maths.

MYTH: Drinking water may aid in shrinking your waistline.

If only this were true! Then all we’d need to do is drink a dozen glasses of water a day and then we would all live like kings and
queens. But the sad fact is, water simply keeps you hydrated and may lessen the effect of cravings. Many people mistake thirst for
hunger. Another benefit of drinking water is that it can improve your energy levels so you feel more like exercising which in turn helps
with weight loss. So keep drinking water but don’t expect miracles from it.

MYTH: Stop the snacking and you’ll start slimming down.

At first glance this may seem like it has to be true but only to a degree. The problem is what are you snacking on? If you’re eating a
pint of ice cream or a bag of chips or something similar in between meals or especially after dinner then this is 100% true. However if
you snack on things such as fruit or vegetables, or protein bars or something not as calorie and fat laden then you’re doing your body
good by maintaining healthy energy levels and metabolism.

MYTH: The best way to lose weight is by skipping meals.

This too might seem like an obvious idea, after all your weight comes from the food you eat so if you dramatically lessen carb and
calorie intake then you should see results, right? Wrong. Skipping meals will only leave you feeling lethargic and cause nutritional
deficiencies and may slow your metabolism down. It’s best to eat several smaller meals throughout the day.

MYTH: Dramatically reducing your calorie intake works.

This myth is similar to the one above except it differs in the idea of going on crash diets that have you eating less than a thousand
calories or so per day. Just as in the example above, this can lead to lethargy, nutritional deficiencies and it’s likely you’ll end up
binging because the self-control required to maintain this kind of diet won’t last long, unless you are a Spartan.

MYTH: Gut-Wrenching Exercise Shrinks Your Gut.

This is another myth that will likely end up in you quiting your program altogether. That’s because it takes incredible discipline to
maintain. Most people who have a weight problem do not have super discipline and will have to gently shift into exercise and then
incrementally increase exercise intensity. Going straight into a high intensity exercise program could even lead to health issues as it’s
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too much of a shock on the body. Please consult with your doctor or physician before engaging in strenuous exercise.

MYTH: Eating healthy is expensive.

Do the maths and you’ll see, that eating more fruits and vegetables in lieu of ice cream, snacks and calorie packed beverages will
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definitely save you money.

MYTH: Diet pills will work to make you lose weight.

When it comes to the subject of diet pills, it’s a mixed bag. They’re often marketed as a panacea, the answer to your dream of
being slim and appealing. Some may work to a degree, but most diet pills leave you feeling jittery and may have other side-effects.
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The bottom line is, a diet pill alone will not be the sole answer to your weight loss goals. What truly works is watching your diet and
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exercise and believing you deserve to achieve that goal.

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MYTH: You should buy margarine instead of butter since it’s less fat.
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Look at the fine print. Margarine and butter contain different types of fat. While Margarine may have less saturated fat than butter,

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thus allowing the sellers to market Margarine as a better alternative to butter, the fact remains, Margarine is rich in hydrogenated fats.
Why is this a problem? It’s because hydrogenated fats (also called trans fats) can have long-term consequences to your heart.

MYTH: I don’t need to diet or exercise if I’m taking a weight-loss supplement

Practically every supplement’s label not to mention every weight-loss expert and dietitian will tell you that if you want to shed pounds
you’ll also need to eat a healthy diet and exercise regularly.

MYTH: Green-tea supplements burn fat

Green-tea extract may promote weight loss. But taking a green-tea supplement or drinking cup after cup of the tea itself isn’t likely
to produce significant or lasting weight loss. Any effect you see from green tea is probably due to the caffeine although a compound
called EGCG (epigallocatechin gallate) may also be at work. A stimulant will cause you to burn calories if it causes you to move more.
And green tea contains a fair amount of caffeine. If you’re sensitive to caffeine, steer clear of caffeine-based supplements, as too
much can affect heart rhythm and disturb your sleep.

MYTH: Natural weight-loss supplements don’t have side effects

Not true, If a supplement even a natural one can cause an effect, chances are it can cause a side effect. If you want to go natural,
you’re probably better off getting what you’re looking for in your food. Conjugated linoleic acid (CLA), for instance, has received a lot
of hype as a weight-loss supplement, but there’s little research for its effectiveness. Though it may be useful in gaining more muscle
and losing fat, diet and exercise can accomplish the same thing. If someone consumes a healthy diet, they’ll get CLA in meat, eggs,
and dairy products, so look at the quality of your total diet.

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Heart healthy diet

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Tips for healthy eating

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a
wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice
while still enjoying the foods you eat.

• Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them
all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat,
poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and
the Nutrition Facts panel on food labels as handy references.

• Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you
eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit
and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for
tasty ways to prepare unfamiliar foods.

• Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity.
Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other
illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're
constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight
management. Regular exercise is also important to maintaining a healthy weight.

• Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you
know the recommended serving of cooked meat is 5 grams, similar in size to a deck of playing cards? A medium piece of fruit
is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for
information on recommended serving sizes.

• Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's
also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack
becomes an entire meal.

• Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt
or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-
milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance
your choices. Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat
intake significantly. If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it
with a friend, ask for a take-home bag or a smaller portion.

• Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select
other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices
over several days should fit together into a healthy pattern.

• Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything
you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad
dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not,
you may be missing out on vital nutrients.

• Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your
eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with
modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat.
Eventually you may find you like skim, too.

• Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food
is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in
moderation, and choose other foods to provide the balance and variety that are vital to good health.
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• Eating a healthy breakfast. Skipping breakfast is a common strategy for people who are trying to lose weight, but it's usually not
a successful one. Your body (or maybe your brain) expects to be refueled a few times each day, so when you skip meals you may
feel so hungry that when lunch time comes, you over-eat or maybe you choose foods that are not the healthiest [Link],
eating breakfast may be good for losing weight. People who eat breakfast are more likely to maintain a healthy weight. Some
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experts believe eating breakfast keeps your metabolism running because skipping meals causes the body to kick into 'starvation'
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mode. This really isn't the case, however, because it takes three or for days of not eating for the body to start gearing down. It's
more likely that people who regularly eat breakfast also make good dietary choices the rest of the day.
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The basics of how to set a nutrition programme for someone
1. Set a diet goal. A diet aimed at losing weight will be different than a diet aimed at gaining weight. Find out the specific wishes of
the person you are making the diet plan for so you can tailor the plan precisely.

2. Calculate the amount of calories needed to reach the target weight. So, if they weigh 90kg and want to weigh 68kg, their calorie
needs per day will come to 1,500.

3. Make a list of unhealthy foods that cannot be consumed on the diet. Cut out any foods that are high on the glycemic index, such
as refined sugar, white bread and white rice, because these type of foods spike insulin levels and cause the body to retain body
fat. If body fat is not an issue, this is not as important; however, these type of foods are considered unhealthy and have been
linked to heart disease, diabetes and obesity. Incorporate healthy eating into your plan. In general, most people need to cut back
on sugar and sweets. They also need to reduce the amount of saturated fat and sodium they eat. Salads and raw vegetables
should be eaten more often than baked goods or fried foods. Lean meats like turkey contain less fat calories than beef or pork.
Whole grains are better for one than white flour, but if they have wheat or gluten sensitivity, you may need to eliminate these from
their diet, too.

4. Make a list of healthy foods such as whole grain carbohydrates, fish, meat, fruit and vegetables and use an Internet calorie
calculator to find out specifically how many calories are in each of these foods. Write these down on a list so that the person
adhering to the diet can easily count up the amount of each food he's permitted to eat per day if he wishes to reach his target
weight.

5. Create a nutrition plan for a specific time frame. Perhaps you want to have a weekly plan, or one that is set for a month or even
three months. Use an actual calendar or electronic calendar template. Write how many calories they need to consume daily,
weekly or even for the entire month. You may choose to record what they eat on the same calendar, so allow enough room for all
the information to be added.

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