Nutrition for health and El Camino

Nicole WalkerDietitian

Goal

To increase your knowledge of NUTRITION for GOOD HEALTH

& as FUEL for the EL CAMINO

Outline

• Food and Nutrition Guidelines• Food for fuel before, during and after exercise

Food & Nutrition Guidelines

1. Fruit & veges2. Wholegrain breads and cereals3. Include milk or milk products4. Meat or meat alternatives• Choose pre-prepared foods or prepare foods with

minimal added salt, sugar and fat• Drink plenty of liquids each day• Limit alcohol intake

Eat a variety of healthy foods each day....

Eat PLENTY of fruit & vegetables

• Eat at least 3 servings of vegetables and 2 of fruit each day

• Fresh – Frozen – Canned – Dried

Examples: Canned fruit or banana on cereal Carrot sticks Tomato on Toast Salads Dried Fruit

Meat and alternatives

• 1 serve per day• Remove excess fat and skins• Fish, Chicken and premium mince

= lean sources• Peas, beans and lentils (vegetarian)

Include Milk or Milk Products

• Have 2 servings of low fat milk or milk products per day

• Green top/Light blue = more protein, more calcium, less fat per glass

Examples:• Yoghurt • Milk with cereal• Cheese in sandwich• Frozen Yoghurt • Cottage Cheese on

crackers

Eat wholegrain breads and cereals

• At 5-6 serves per day• Glycemic IndexExamples:• 2 slices Wholegrain Bread• ½ cup Muesli• 1 cup cooked Wholemeal Pasta• 1 cup cooked Brown Rice• 2 large or 4 small Grainy

Crackers

Fibre• Keeps you regular• Fuller for longer• Tend to be less processedFibre-rich foods:• Wholegrain cereals• Wholegrain/wholemeal breads, brown rice & pasta• Fruit & Veges• Chickpeas, beans and lentils

Salt

• Most of New Zealanders eat too much salt•Where does salt come from in our diet?

1. Processed Foods2. Added salt in cooking and at the table

• Why is it a problem?•Blood pressure•Health Problems

Fat

Saturated & Trans• Animal Meats and

Products• Full-fat Milk• Processed foods

Mono & Poly• Nuts• Seeds• Fish • Vegetable Cooking oils (Eg:

Canola, Rice Bran, Olive)

How to Avoid XS Fat

• Use non-stick cookware• Trim milk and low fat dairy• Lean meats and trim excess fat• Takeaways• Margarine, butter, oils• Baked products

AlcoholWhy should alcohol be limited in the diet?• High in calories• Health concerns at higher intakes

How do I drink safely?• Have alcohol free nights a few nights of the week• If you do drink;

•Maximum: - 4 -6 standards of alcohol at one time or - 14 - 21 per week•Examples: 1 standard =

•1 small glass of wine (100mL)•1 can beer (330mL)•1 nip of spirits (30mL)

Drink plenty of water• Improved brain function• Rehydration (hot/dry weather, speaking,

coffee/tea, exercise, sickness)

• Improves digestion and feelings of fullness

• 8 cups a day?

The Plate Model

¼ plate Carbs¼ plate Protein½ plate vegetables

Making your Favourite Meal healthyInto 4 groups (5min)Brainstorm ways you can:

• Decrease Salt• Decrease or alter type of fat• Add Fibre• Add vegetables• Make your meal fit the plate model

Ideas of meals:• Spaghetti Bolognese• Casserole• Lasagne• Burgers and Chips

Feedback to group (1 min)

NUTRITION FOR EL CAMINO

El Camino- 780km total- 25km per day over 30-35 days (including a few rest days)- Therefore a long term event – similar to healthy eating

guidelines- Factors to consider:

- Temperature?- Types of foods available?- Eating out?- What foods are easy + light to carry?- Food safety- Time of day out walking?

Before- Begin your day well hydrated – sip water throughout

the evening the night before and mornings of the walking.

- If drinking alcohol – have in moderation and alternate with water

- Eat with alcohol

BREAKFAST - Carbohydrate based (high fibre, low fat)- Examples:

- Cereal, muesli, porridge, toastwith Fruit + milk and/or yoghurt

DuringHYDRATION – stay hydrated throughout the day by drinking to thirst and regularly. - Consider temperature + how much sweating?

- how much will I need for the day?- fill up points?

LUNCH- Carbohydrate based + protein + vegetables or fruit- Examples: Meat, canned fish, egg, cheese, hummus,

peanut butter sandwich(es)/pita bread/crackerswith salad + fruit

- Small-moderate sized if still have walking to go

DuringSNACK IDEAS (perhaps 2-4 snacks per walk)- Carbohydrate based if a harder effort (hills, hotter,

later in trip) otherwise just healthy snacks - Examples of Carb based snacks:

- Oaty/fruity muesli bars- Bananas or other fruit easy to eat, eg: apple/pear- Dried Fruit- Fruit filled biscuits- Creamed rice tin (don’t forget your spoon!)- Half sammie (1 piece bread)- Crackers with marmite, jam, relish, peanut butter- Bikkies or muesli/nutty slice

- Examples of other snacks if tolerated:- Fruit and nuts

AfterHYDRATION- Drink water to thirst and regularly!- Add lemon, a little taste of Raro, other fresh fruit, cold to make it tastier/easier if need be- Especially if drinking alcohol – one glass water for

every glass of alcohol on top of normal sips

SNACK or MEAL?- If next meal not for a few hours after finishing have a

snack - see list before + following ideas:- Glass of low fat milk/smoothie/milkshake- Yoghurt and fruit- Hummus/relish/cheese on crackers or in half

sammie

AfterMEAL- Carbohydrates:

- Potatoes, rice, pasta, bread- Vegetables ++- Lean meats or alternative- Sound familiar?

Considerations- Long term therefore needs to be healthy and

nutritionally adequate- Intensity ? Typical sports nutrition advice/fads not

ideal- Yes you may need to eat more but don’t overdo it!- Listen to your body

- Hunger cues/ regular healthy meals and snacks- Keep hydrated – if you are thirsty then drink and

if you are not thirsty but not drinking then drink.- Why might I feel less or more hungry or thirsty?- Eg: by day 5 or 6 may start to feel hungrier- Cold day 10-14 may drink less

Any Questions?• Contact me if you would like a personal

consultwww.exponentialperformancecoaching.com

• Email: nicole.epc@gmail.com• Mobile: 0272799265• Event specific nutrition plan and ideas $150• 8 week diet review $146