Nutrition

1
Nutrition

• HL300

2
How Much? National Guidelines

• 6 or more servings of bread, cereal, potatoes
• 4 or more of fruit and veg
• 3 of dairy
• 2 serving of protein foods
• Small amounts of fats and oils

3
What is a serving of each

• What is a serving of bread, cereal or potatoes?
• One slice of bread
• Small bowl of cereal
• One tablespoon of rice or pasta
• I medium potato

4
What is a serving of fruit or veg?

• One small glass of juice
• 2 tablespoons of cooked veg
• 2 tablespoons of salad
• One piece of fresh fruit

5
What is a serving of dairy?

• 1oz of cheese
• 1 carton of yoghurt
• 1 glass of milk

6
What is a serving of protein?

• 2 oz cooked meat or chicken
• 3 oz cooked fish
• 2 cooked eggs
• 2 oz cheddar cheese
• 6 tablespoons of cooked peas, beans or lentils

7
Problems with servings

• Clients dont know what a serving is a portion
  is the amount served on the plate, a serving is a
  defined amount of food
• Clients dont know what the difference is between
  a portion and a serving
• They wont weigh/measure food

8
Listening to your appetite

• Only eat if you feel hungry
• Stop eating when you stop feeling hungry
• Eat slowly
• When you eat while youre hungry you will not
  put on weight

9
Behavioural Changes

• What foods are in the house?
• How do you socialise?
• What can you change?
• Make a list before shopping
• Think before you buy? Do I need it? Who will eat
  it?
• Ask why are you eating? Bored, stressed?
• Eating is restaurants do I need 3 courses

10
What a Personal Trainer can do?

• Teach clients to adjust food intake to exercise
  and body weight
• Advise on foods that help control appetite
• Use strong images never eat a portion bigger
  than your head or your stomach is only the size
  of your fist
• Use measures they can relate to cup, spoon
• Use everyday comparisons 1 oz of cheese is size
  of match box or 2oz chicken is half your palm
• Use props dinner v breakfast plate
• For lunch and dinner have 1/3 protein, 1/3carbs
  1/3and salad or veg
• Learn to pay attention to your hunger