NUTRITION &

ATHLETIC
PERFORMANCE

Dr. Skouroliakou Maria

Kostara Christina
Persidi Mandy
Two classmates started running a fixed
distance at the same moment. Who do
you think will be less tired by the end of
the race?
 Agenda
Physical activity guidelines for children &
adolescents (ages 6-17)
Nutrition and athletic performance.
Requirements for energy and nutrients
Body composition. Its role in athletic
performance- healthy weight and optimal body
fat
Hydration. Why drinking water is important?
What is the optimal nutrition?
How much is enough and what? Ways to
maintain our body weight within normal
ranges, achieve good physical condition and
mental clarity. Unlocking the secret of success.
From nutrition to dietary supplements. Are
 Physical Activity (P.A) Guidelines for
Children & Adolescents (ages 6-17)
Children and adolescents should be involved in
some sort of P.A for 60 minutes or more daily.

Moderate or vigorous aerobic P.A should cover most

of the 60 or more minutes available for action every
day. The frequency of this type of vigorous P.A, should
be at least 3 times/week.

As part of their 60 or more- minute daily P.A, children

and adolescents should include muscle-
strengthening activities, at least 3 times/week.

Bone-strengthening P.A for at least 3 times/week.

Reference
USDHHS. Physical activity guidelines for Americans: Chapter 3: Active children and
adolescents. 2009 (http://www.health.gov/PAguidelines/guidelines/chapter3.aspx )
 Physical Activity (P.A) Guidelines for
Children & Adolescents (ages 6-17)
Each type of activity yields important health benefits
Aerobic activities increase cardio- respiratory fitness.
Examples: Running, skipping rope, swimming, dancing, cycling
Muscle-strengthening activities make muscles work harder
than they do when they carry out daily routine tasks. This
work overload strengthens muscles.
Examples: playing on playground equipment, working with
resistance bars or body weight for resistance like push ups)
Bone-strengthening activities exercise a force on the bones
that promotes bone growth and strengthening. They are a
combination of aerobic and muscle-strengthening
activities.
Examples: Running, basketball, volleyball, tennis
Physical Activity and Young People’s Health

Children and adolescents should meet the

Guidelines by picking up an activity that is
appropriate for their age.

Benefits of Regular Physical Activity

Development and maintenance of healthy bones
and muscles
Achievement of healthy body composition and
weight → reduced risk of developing chronic diseases
(i.e diabetes and cardiovascular disease). Fat can
be ↓ by regular physical activity of moderate to
vigorous intensity, 3-5 times a week, for 30 to
60 minutes
Psychological
U.S. Department of Health andwell-being
Human Services. Physical activity guidelines advisory committee
report. Washington, DC: U.S. Department of Health and Human Services, 2008.
Physical Activity and Young People’s Health

Long-Term Consequences of Physical

Inactivity

Overweight and obesity resulting from physical

inactivity and poor diet, are associated with an
increased risk of diabetes, high blood pressure, high
cholesterol levels, asthma, arthritis, and an overall
poor health status

U.S. Department of Health and Human Services. Physical activity guidelines advisory committee
report. Washington, DC: U.S. Department of Health and Human Services, 2008.
 Agenda
Physical activity guidelines for children &
adolescents (ages 6-17)
Nutrition and athletic performance.
Requirements for energy and nutrients
Body composition. Its role in athletic performance-
healthy weight and optimal body fat
Hydration. Why drinking water is important?
What is the optimal nutrition?
How much is enough and what? Ways to maintain
our body weight within normal ranges, achieve good physical
condition and mental clarity. Unlocking the secret of success.
From nutrition to dietary supplements. Are
they effective?
Nutrition and Athletic Performance
Physical activity, athletic performance and recovery
from exercise are enhanced by optimal nutrition
and hydration status.
(A position held by the American Dietetic
Association, Dietitians of Canada and the American
College of Sports Medicine)

Recommendations have been given concerning

the appropriate selection of foods and fluids, the
time when these should be consumed and the use
of supplements, aiming at optimal health and
exercise performance. These have been formed by
the institutions mentioned above.
Our body is like a car engine. It needs “fuel” to be in
a perfect condition, function well, be fast and
captivating. What our body requires is the
appropriate combination of “fuels”, scientifically
named as nutrients. These fall under three main
categories: the macronutrients (carbohydrates,
proteins, fat), the micronutrients (vitamins and
minerals) and water, the most abundant nutrient in
our body.
The body needs building blocks to develop and
preserve muscle and bone mass.

The body also requires energy to fulfill daily

routine tasks and indulge in physical activity or
exercise.

The nutrients our body is in need of can be

received from food sources only.

No food contains all nutrients! Some foods are

rich, whereas others are poor in the same
nutrients. That’ s why we need to consume a
variety of foods!

What matters thus, is that each and every bite

needs to be nutrient- rich so as to facilitate our
body development, health and fitness.

«To have a healthy and active lifestyle, I

need a balanced, healthy diet»
 Definition of Health:
“Health is a state of complete physical, mental and
social well-being and not merely the absence of
disease or infirmity.”
 ENERGY REQUIREMENTS
Energy requirements = the dietary energy needed to balance
the energy expended and used up for growth

Energy balance: the energy expended and used for growth

= the amount of energy taken in

Young athletes and physically active children and adolescents have

increased energy needs due to the energy they expend through
physical activity. Meeting those needs is mandatory.

Achieving energy and nutrient balance is essential for proper growth,

maintenance of non-fat mass, good function of the immune and the
reproductive system, good health and optimum athletic performance.

Reference: Volpe, S.L, Sabelawski S.B, Mohr C.R. Fitness Nutrition for Special Dietary Needs.
Human Kinetics, 2007
 INADEQUATE ENERGY
INTAKE
Inadequate energy intake due to increased energy
expenditure and imbalanced nutrition, have a negative
influence on health and athletic performance.

When limited energy is taken in, fat and lean tissue are
used by the body as fuels. Losing muscles results in the
loss of strength and endurance.

Chronically low energy intake often results in poor

nutrient intake, particularly micronutrients. → fatigue,
dehydration, disordered eating, impaired growth,
menstrual dysfunction, failure to gain bone density,
increased risk for infection and illness

Reference: Volpe, S.L, Sabelawski S.B, Mohr C.R. Fitness Nutrition for Special Dietary Needs.
Human Kinetics, 2007
 ENERGY REQUIREMENTS
An individual’s nutritional status reflects the
degree to which nutrient needs are met.

Infection,
Food & fluids disease, fever,
intake physiologic
BMR + stress Growth
Nutrient physical Nutrient
Intake activity
Requirement
Energy
Absorption
balance and Body
optimal maintenance,
nutritional well being and
 ENERGY REQUIREMENTS
Parameters determining total
energy requirements: 100 P.A
1. REE/BMR (Resting Energy 90
Expenditure/ Basic 80
Metabolic Rate): the major
component (50-60% of 70 FOOD THERMAL EFFECT
children). Body composition 60 WHAT
affects REE/BMR REMAINS
50
2. Voluntary physical activity
40 REE /BMR 5-10% OF
3. Thermal effect of food ΤΕΕ
30
20
60-70% OF
10 ΤΕΕ
(ADULTS)
0

CHILDREN & ADOLESCENTS: Energy requirements = ΤΕΕ

+ energy for growth
TEE =Total Energy Expenditure
 Agenda
Physical activity guidelines for children &
adolescents (ages 6-17)
Nutrition and athletic performance.
Requirements for energy and nutrients
Body composition. Its role in athletic performance-
healthy weight and optimal body fat
Hydration. Why drinking water is important?
What is the optimal nutrition?
How much is enough and what? Ways to maintain
our body weight within normal ranges, achieve good physical
condition and mental clarity. Unlocking the secret of success.
From nutrition to dietary supplements. Are
they effective?
 BODY COMPOSITION
100
Our body consists of : water,
fat mass, proteins, inorganic 90 44% of
compounds (minerals) & 80 MUSCLE FFM
vitamins weight
70
6% of
60 FFM
Fat mass (FM) MAJOR ORGANS weight
50
& 50%of
40 FFM
Fat Free Mass (FFM) (muscles, BONE, ECW weight
30
bones, major organs,
extracellular water) 20

(73% of FFM is water!) 10

Reference: Garrow J.S (2000). Composition of the Body in

Human Nutrition and Dietetics
 BODY COMPOSITION & SPORT
PERFORMANCE
Body composition and weight → Both contribute to optimal
exercise performance.
Body weight can influence an athlete’s speed, endurance, and
power. Body composition can affect an athlete’s strength, agility,
and appearance.
Body fat adds to weight without adding to strength.
However, remember: Too little body fat results in health problems
and performance deterioration.
There is a need for a healthy body weight and body fat.

Reference: Med. Sci. Sports Exerc; 32 (12), pp. 2130–2145; J. Am.

Diet. Assoc. Vol. 12, pp. 1543–1556. 2000; Diet of Canada Vol. 61,
 BODY COMPOSITION ASSESSMENT

Bioelectrical Air
Waist Impedance Displacement
Circumferen Analysis Plethysmograph
ce y (Bod Pod)
(assessment of (assessment of body
hydration status, weight, fat mass, fat
body cell mass, etc.) free mass)
 BASIC METABOLIC RATE (BMR) &
PHYSICAL FITNESS ASSESSMENT

Measurement
of Basic
Metabolic
Rate (BMR)

Physical Fitness
Assessment (estimation
of maximum oxygen uptake,
VO2 max)

21
Nutrient Requirements
 PROTEINS

Proteins are essential

for growth and repair of
tissues.
 ROLE OF PROTEIN IN THE BODY
Proteins are present in our body in the form of:
enzymes and coenzymes, blood transport molecules,
the intracellular matrix, hormones, nucleic acids and
other molecules essential for life.

Protein major functions include:

• Growth
• Cellular structure and function
• Participation in body processes in the form of
enzymes, some hormones and antibodies
•Energy supply, in cases of emergency

Signs of Deficiency: Dry-brittle hair, edema,

cirrhosis, fatty liver, dry skin, diarrhea-
electrolyte imbalance- dehydration, susceptibility
to infections
 IMPORTANT TO REMEMBER!
Our body creates its own proteins using amino acids
from food sources.
Protein Quality: Some of the protein you eat
contains all the amino acids needed to build new
proteins → High biological value proteins (animal
sources).
Protein sources that lack one or more "essential"
amino acids → Low biological value proteins (plant
sources, including vegetables, cereals and grains)
Get a good mix of proteins. Have a combination of
high and low biological value proteins (e.g. lentils and
chicken breast or omelet with whole grain bread).
Body proteins are not an energy source. In case of
inadequate energy intake, they get oxidized to provide
the body with fuel.
 PROTEIN REQUIREMENTS
10-15% of total daily energy intake
Requirements for children and adolescents: 0,9-1,2 g/ Kg/ d
Protein-rich foods: animal protein sources (meat, poultry, fish,
eggs, cheese, milk, yogurt, etc.), vegetable protein sources
(legumes, whole grains, nuts, etc).
Note: Fish is a delicious and heart-healthy source of protein

?
↑ intake with exercise: 1.2-2.0 g/
Kg/ d
↑↑ intake in cases of health problems
Why do athletes need
more protein?
 Why Do Athletes Need More
Protein?
To replace, repair and build new proteins, since a number of
protein substances and tissues have been normally
destroyed during exercise or physical activity.

To repair exercise induced micro- damage to muscle fibers.

Athletes require additional protein intakes to increase muscle

mass.

In cases of increased energy needs, protein is used for

energy production.
 Health Risks from High Protein
Intake
 Increased caloric intake from any source, including
protein, is stored in the form of fat.
 Increased liver & kidney function to excrete protein
metabolic byproducts, resulting into:
 kidney inadequacy to reabsorb calcium (Ca) ⇒
susceptibility to fractions and osteoporosis (in the
future)
 excretion of protein metabolic byproducts with the
urine → dehydration → impaired performance
 Animal protein sources: rich in high biological value
protein, but also rich in “bad” saturated fatty acids
CARBOHYDRATE REQUIREMENTS

Carbohydrates provide the body with the fuel it needs for

physical activity and for proper organ function.
Foods rich in carbohydrate give the body glucose (also
known as blood sugar)
Glucose is the main body fuel and the only fuel of the
brain and the central nervous system
Without carbohydrates we cannot concentrate, participate
in sports successfully, we get tired and feel sleepy more
easily.
Carbohydrates deliver the essential fiber in our body ⇒
regulation of sugar uptake by the body, satiety,
prevention of constipation
Carbohydrates play a role in fat metabolism (to burn fat
we need carbohydrates!) and the absorption of Ca and P.
What Happens to the Carbohydrate
we Eat Once it Enters Our Body?
The Sequence of Chemical Reactions

Food They are broken down into

Carbohydrates simple sugars and
glucose (known as blood
sugar)

Glucose is stored in the

Glucose is metabolized liver and muscles in the The excess of
to give energy for form of glycogen (an energy glucose can
body functions. store). be converted
into fat and be
stored in
adipose
tissue
Glycogen is important since the body
needs glucose stores to control
blood glucose levels.

Glycogen stores are limited ⇒ the

consumption of carbohydrates is
essential!
 REMEMBER
Body’s ability to carry out prolonged physical
effort, depends on whether the working muscle is
constantly supplied with glucose.
The body cannot use up total muscle glycogen, and
thus uses exclusively the amount stored in
working muscles.
During exercise: glycogen stores are usually
depleted after 60-90 minutes of moderate
intensity physical activity. Then liver glycogen
is activated to keep blood glucose levels
within normal ranges. If we don’t taken in
carbohydrates after exercise, liver glycogen
stores will be depleted soon and we will end
up with a feeling of fatigue.
 THINGS TO KEEP IN MIND!

Carbohydrate sources: bread, breakfast cereals,

rusks, legumes, milk and yogurt, potatoes, corn,
vegetables, spaghetti and pasta, rice, fruit
Not all carbohydrates are good: The best
sources of carbohydrates —fruit, vegetables,
legumes and whole grain bakery goods—deliver
essential vitamins, minerals, fiber, and contain
important phytonutrients.
Note: For optimal health, opt for unprocessed
goods, such as whole wheat bread and breakfast
cereals, brown rice, etc.
IMPORTANT THINGS TO REMEMBER!
Processing of grains
have removed the
bran and the germ,
thus processed grains
(like wheat, barley,
rye, rice) tend to
cause rapid spikes in
blood sugar than
whole grains.

Processing leave
mostly the starchy
endosperm. Processed
grains (like white
bread) have lost 50%
of vitamins B, 90% of
vitamin E and almost
all their fiber.
 FATS

They have a “bad” name, but things are not truly as such! Fats are
classified both as “good” and “bad”.
Sources of good fat include olive oil, olives, avocado, nuts and
seeds, fish, eggs (in moderation). They contain monounsaturated
and polyunsaturated fatty acids.

Sources of bad fat include fried foods, cookies, burgers, sweets

and generally ready-to -eat foods. They contain saturated and
trans fatty acids.
 FATS

Dietary fat is essential for health and exercise performance,

since it:
• constitutes part of the structure membrane of every cell
• contributes to energy production (through the process of
lipolysis)
• is essential for the synthesis of sex hormones & other hormone-
like substances
• it essential for the production of the enzyme “lipoprotein lipase”,
which plays a significant role in metabolic processes
• carries & transports the fat-soluble vitamins (A, D, E, K)
 FATS
Bad Fats:
• block the good function of your body and
do bad to our heart.
• lead to weight gain → eat them in
moderation!

Good Fats:
• are good for your health, protect your body, heart
and brain.
• need also to be consumed in moderation
• Healthy sweet are for example marmalade, honey,
dried fruits, homemade cookies and cake with
whole meal flour
example, we can eat 1 little chocolate every day but
s bad to eat 5 sweets a day!
 To Sum Up...
During periods of extended or intense
physical activity, energy and
macronutrient needs must be met in
order to:
• maintain your body weight
• replenish glycogen stores
• build and repair tissues
• provide your body with essential fatty
acids & fat-soluble vitamins
 REQUIREMENS IN MICRONUTRIENTS-
VITAMINS AND MINERALS

Additionally to carbohydrates, proteins and fats,

small amounts of vitamins and minerals are
required.

Vitamins & Minerals → energy production,

haemoglobin (Hb) synthesis, bone mass
maintenance, good function of the immune system,
protection from oxidative damage, muscle tissue
repair after exercise
 VITAMINS
What are they?
• Organic, non-caloric compounds that help regulate
fat, carbohydrate and protein metabolism in the body.
•They cannot be synthesized and thus they need to be
provided by food.
• They are classified as: water-soluble and fat-
soluble
Water-soluble: B-complex vitamins, vitamin C,
pantothenic acid, folic acid, biotin. They cannot be
stored in the body, so they are taken in through the
diet.
Fat-soluble: Vitamins A, D, E and K. Although these
vitamins can be stored, they should still be part of a
 MINERALS

What are they?

• Inorganic elements, supplied from diet

• Major roles:

 the formation of strong bones and teeth (i.e. Ca,

Mg, P)

 control of the nervous system

 fluid balance in tissues

 muscle contractions
 CALCIUM (Ca)
Functions:
Development and maintenance of bones and teeth
Blood clotting
Muscle contraction and transmission of nerve impulses
Heart rhythm regulation
Body fat regulation

99% of the Ca in the human body is stored in bones

and teeth. The remaining 1% is found in the blood and
other tissues.
 CALCIUM (Ca)
REMEMBER

Calcium needs during adolescence are greater

than in childhood or adulthood because of the
rapid development of the skeletal system.

Inadequate dietary calcium increases the risk of

low bone mineral density (BMD) ⇒ ↑ risk of
fractions and osteoporosis later in life
Dietary Sources of Calcium (Ca)

Excellent Sources: dairy products (milk, yogurt,

cheese) Ca is highly absorbable when these foods
are consumed.

Good Sources: fish consumed with bones (e.g.

sardines), sesame seeds, dark leafy vegetables or
dried beans
Ca is less absorbable through these foods.
 IRON (Fe)

Functions:
• Necessary for the synthesis of haemoglobin in red
blood cells
• Necessary for the synthesis of myoglobin in
muscles
• Oxygen transfer to tissues & energy production

Iron needs are very high during the

adolescent growth spurt in males and after
menarche in females.
Functional consequences of Fe deficiency
may appear even in the absence of anemia.
 What is anemia?

Ο2 is vital We are red

blood cells
for the
existing in
proper
your blood.
function of
We contain a
our body ⇒
Fe-rich
the amount
protein,
of
known as
haemoglob
haemoglobin,
in in the
which
blood (Ο2
transports Ο2
transport
from lungs to
protein)
the whole
must not ↓
body.

As a
myoglobin
Iron deficiency is the most widespread
mineral nutritional deficiency worldwide.

If left untreated, it causes:

increased heart rate, weakness, tiredness
and fatigue, inadequacy of the organism to
conduct vital operations
 DIETARY SOURCES OF IRON (Fe)

IRON (Fe)

Non-haem iron is present

Haem iron exists in plant sources [i.e.
in animal tissues wholegrain bread and
(i.e meat- cereals, green leafy
especially liver) vegetables (i.e. spinach),
legumes, dried fruit]
 IRON (Fe)
Factors that ↑ Fe absorption:
Vit. C, meat, fish and
seafood, pregnancy, iron
deficiency and anemia

Factors that ↓ Fe
absorption: Calcium,
phenolic compounds
(i.e tea, coffee, cocoa,
spinach), phytates
found in whole grain
products (i.e bread,
cereals)
Haem iron is the most absorbable of the two
types of iron (20-30% is absorbed). Absorption
of non-haem iron is just 5% or less.
 Agenda
Physical activity guidelines for children &
adolescents (ages 6-17)
Nutrition and athletic performance.
Requirements for energy and nutrients
Body composition. Its role in athletic performance-
healthy weight and optimal body fat
Hydration. Why drinking water is important?
What is the optimal nutrition?
How much is enough and what? Ways to maintain
our body weight within normal ranges, achieve good physical
condition and mental clarity. Unlocking the secret of success.
From nutrition to dietary supplements. Are
they effective?
 WATER…SOURCE OF LIFE!
Drinking enough water is part of good nutrition

All the tissues in our body contain water

Our body is composed of water by 60-75%

Exercise performance is optimal when athletes

maintain fluid balance during exercise.

Athletes should be well-hydrated before, during

and after exercise.
 Drinking water is essential
because it:
facilitates digestion process
helps your kidneys remove wastes from your body
transfers nutrients to cells
facilitates the proper function of the
gastrointestinal system
improves blood circulation and thus, regulates
body temperature

Not drinking enough water may lead to:

slow down of your metabolism, body fat gain, poor
muscle tone, kidney problems, constipation, nausea
and weakness.
 We can’t store water!

Muscles contain about 73-75%

water (they don’t function
properly without enough of
it) ⇒
Even small body water losses
can bring about fatigue and
decreased performance!
 What is dehydration?

• Moderate Dehydration: manifested with thirst and

decreased urine output → increased need for water
intake. Drink water before you feel thirsty!

• Severe Dehydration: As the level of water loss

increases and is not corrected, more symptoms may
appear: dry mouth, muscle cramps, nausea and
vomiting, heart palpitations, lightheadedness
 HEADACHE!
Can the cause be
dehydration?
• Our brain consists of water,
approximately by 80-85%!

• Water loss and dehydration

may be responsible for
migraines and lightheadedness

Blau JN et al (2004). Headache Vol 44 (1)

 The more calories we burn, the
more water we need!
 Our body requires 1-7lt of water/d to prevent
dehydration
 6-7glasses of water (2lt) daily is the minimum
for proper hydration
 1ml for each calorie of food (National Research
Council) →
1 lt/ 1000 kcal
 Which drinks hydrate our
body?

 Water
 Fresh fruit and vegetable juices
 Coffee
 Milk
 Soft drinks
 Tea
 Which drinks hydrate our body?

Answer: Those highlighted with red.

 Water (the primary fluid consumed)

 Fresh fruit and vegetable juices
 Coffee
 Milk (opt for skimmed/ semi-skimmed milk:
excellent source of vitamins (vitamins A &
D) and minerals (Ca)
 Soft Drinks
 Tea
 Agenda
Physical activity guidelines for children &
adolescents (ages 6-17)
Nutrition and athletic performance.
Requirements for energy and nutrients
Body composition. Its role in athletic performance-
healthy weight and optimal body fat
Hydration. Why drinking water is important?
What is the optimal nutrition?
How much is enough and what? Ways to maintain
our body weight within normal ranges, achieve good physical
condition and mental clarity. Unlocking the secret of success.
From nutrition to dietary supplements. Are
they effective?
In the beginning of ’60s → a research started being
conducted in 7 countries including Greece. The
aim of that research was to detect the
percentages of morbidity and mortality in those
countries, find where the smaller ones appear and
try to figure out the reasons leading to them.

After a 10 year research, scientists came up with

the following incredible results...!
... People who lived in Crete, not
only did they have the lowest
percentages of morbidity &
mortality, world widely, but they
also exhibited the lowest
percentages of:
• cancer
• coronary heart disease
• other chronic diseases linked to
nutrition (i.e diabetes)
On the contrary, they appeared to
have the highest percentages of
longevity, world widely.
(Consensus Statement 2000)
After those results, the scientists tried to
find out the big secret hidden behind.
They finally came up with the following...

It was all due to their

nutrition habits and
lifestyle!
 Mediterranean Diet
Characterized by:
• limited intake of animal products
• high intake of seasonal produce of
plant origin
• high consumption of unprocessed
goods (fresh fruit & vegetables,
wholegrain cereals – i.e rye, barley–
whole meal bread, rusks, oatmeal,
legumes, potatoes, nuts and seeds)
• high levels of monounsaturated and
polyunsaturated fats
• the presence of antioxidants and
flavonoids

Μatala AL, Zampelas A et al.2001. The Mediterranean

Diet: Constituents and Health Promotion
 Mediterranean Diet
 Olive oil and olives as the main
source of fat (rich in vitamin E
and heart healthy
monounsaturated fatty acids)
 Dairy products consumed daily &
in small amounts (Ca source)
 Fish and poultry consumed
moderately, while red meat rarely
 Eggs 0-4 times/ week

Μatala AL, Zampelas A et al.2001. The Mediterranean Diet:

Constituents and Health Promotion
Whole Grains
They prevent rapid increases and decreases in blood
sugar levels → hunger delay & prevention against type
2 diabetes

Healthy Fats and Oils (unsaturated)

They keep your cardiovascular system, nervous system
and joints in a good condition, when consumed in
moderation.

Fruit and Vegetables

They supply your body with vitamins, minerals,
antioxidants & fibers to avoid constipation.

Nuts, Seeds, Beans

Excellent sources of protein, fiber, vitamins, and
minerals. Many kinds of nuts contain healthy fats and
are regarded as a healthy snack option.
Fish, Poultry, and Eggs
Low- fat protein sources.
Fish is rich in heart-healthy omega-3 fats.
Chicken and turkey are low in “bad”- saturated fat.
Egg whites are a pure protein source, without cholesterol,
whereas egg yolks are cholesterol- rich & should be consumed
3-4 a week.

Dairy
Essential for developing and maintaining strong bones & teeth.
They are the main sources of Ca & vitamin D (when fortified).
They contain a lot of “bad” saturated fat, so opt for fat-reduced
milk, yogurt & cheese.

Use Sparingly: Red Meat and Butter

These sit at the top of the Pyramid because they contain lots of
saturated fat.

Use Sparingly: Refined Grains—White Bread, Rice & Pasta,

Potatoes, Sugary Drinks and Sweets, Salt
Frequent consumption of those → weight gain, diabetes, heart
disease, and other chronic disorders
 FRUIT AND VEGETABLES….
Boring but very important …5-12 servings/day
Serving definition: 1 fruit = ½ cup of juice = ½-1
cup of vegetables
Try to fill your plate with a lot of colors every
day!
– Fibers
– Antioxidants (protect from oxidative stress in
the brain)
– Vitamins
– Minerals
 Fish, Omega-3 and memory
 Fish → the perfect food for the brain!
 It is the major source of the essential omega-3
fatty acids (a kind of polyunsaturated fatty
acids)
 Omega-3 fatty acids are: α-linolenic (LA),
Eicosapentaenoic acid (EPA) and
docosahexanoic acid (DHA).
 The body cannot synthesize LA, that’s why it is
an essential fatty acid,
 EPA and DHA are derivatives of a-linolenic
acid.
Heude B et al 2003. Am J Clin Nutr
Martha C. M., Rush Institute for Healthy Aging, USA. XXIII Alzheimer’s Disease
International Conference, 2007
 Fish, Omega-3 and memory
 The central nervous system (CNS) is highly composed of
lipids. These brain lipids contain very high amounts of PUFAs,
particularly AA (arachidonic acid, omega-6) and DHA
(docosahexanoic acid, omega-3) (25%)
 Since the brain is the major component of the CNS,
polyunsaturated fatty acids are necessary to keep brain cells
in a good condition.
 DHA (in fish) and AA (in meat, milk) are the major
constituents of neural cell membrane phospholipids
 Omega-3 fatty acids can be obtained only from food → A diet
poor in omega-3 may alter the function of nervous system
cells and impair intellectual and cognitive development

Heude B et al 2003. Am J Clin Nutr

 Mediterranean Diet:
A Valuable Heritage
Mediterranean diet has survived through centuries,
being characterized as particularly tasteful and
which when combined with physical activity, it
contributes to the achievement and maintenance
of an excellent health status.
It provides energy, vividness as well as a sense of
well-being and has been proved to have an
optimum preventive role for a number of
diseases.
Exercise & weight control constitute the
basis of the Healthy Food Pyramid. Why?

• These two related elements strongly influence

your state of health. They also affect what you eat
and how your food affects you.
• Exercise and weight control are also linked with
the simple rule of energy balance:

Weight change = calories taken in – calories

expended
If you burn as many calories as you take in each
day, there's nothing left over for storage in fat cells.
Eat more than you burn, though, and you end up
adding fat. Regular exercise can help you control
your weight, and it is key part of any weight-loss
effort.
Our body scale. Why do we get fat?

Calories (energy)
expended
Calories (energy) taken
in  lack of physical activity
 sedentary lifestyle (i.e t.v.
 overeating watching, internet, video
games) for >1 hour/day
↑ intake of fat and
sweets

Genetic
predisposition
Serving sizes: Changed within
20 years

before after
 T.V.- Advertisements –Packaged/ Junk Food

Kcal (energy)
Burger = 690
big Cola = 280
Fried potatoes = 570

Total = 1,540

62 gr “bad” saturated fat!

 LIFESTYLE AND OBESITY
DIET:
∀ ↑ ↑ intake of energy-rich and
nutrient- poor foods (e.g. sweets,
chips, fast food, soft drinks,
processed foods, etc.)
∀ ↓ consumption of vegetables, fruit
and unprocessed carbohydrates

∀ ↓ PHYSICAL ACTIVITY:
Sedentary lifestyle

Reference: Οbesity Reviews, 2003 (Vol 4, (2)(IASO), National

Nutrition Survey (Somerset SM, 2003), National Food Survey
 What do we mean
with the term
“obesity”

“Obesity is the excessive

accumulation of body fat in
percentages harmful to one’s
health.”
 Agenda
Physical activity guidelines for children &
adolescents (ages 6-17)
Nutrition and athletic performance.
Requirements for energy and nutrients
Body composition. Its role in athletic performance-
healthy weight and optimal body fat
Hydration. Why drinking water is important?
What is the optimal nutrition?
How much is enough and what? Ways to maintain
our body weight within normal ranges, achieve good physical
condition and mental clarity. Unlocking the secret of success.
From nutrition to dietary supplements. Are
they effective?
How much should we eat and in
what manner?
Small nutrition secrets for low
body fat, good physical
condition & high mental
performance.
 How much is enough?
ΠΑΝ ΜΕΤΡΟΝ ΑΡΙΣΤΟΝ (All is good, but in moderation!)

Forget about calories and focus on quality

Healthy Eating Pyramid is a general, flexible guide to how
(the kind of food) you should eat and in what frequency.
The amounts can vary depending on your body size and
physical activity
There's just one basic guideline to remember: A
healthy diet includes more foods from the base of the
pyramid than from the higher levels of it.

Choose a variety of fresh, unprocessed foods from all

the food groups below the "Use Sparingly" category.
That way you will be receiving all the nutrients you
need.
Perhaps the only foods that are truly off-limits are foods
Reference: Nutrition in infancy, childhood and adolescence in Nutritional
Requirements for Health throughout Life Span. ESPEN - LLL Programme in
Clinical Nutrition and Metabolism Firenze 08
To have energy and feel good
throughout the day
“have your breakfast like a king, lunch
as if you were a wealthy man and
dinner as if you were poor”
The secret is not just on the amount,
but also on the quality of food
consumed.
 Breakfast: Start Smart!
As we sleep at night, our body keeps working and
by the morning it has run out of fuel! So breakfast
is necessary to provide “food for action”!
Benefits from breakfast:
 Increased concentration levels → better mental
performance at school
 Better playing during break time, without feeling
tired
 Hunger control during school time & avoidance of
consuming ready-to- eat foods (e.g. croissants,
cheese pies, chocolates) → reduced risk for
Breakfast consumption
overweight and obesity has been associated with
enhanced cognitive ability and academic
What is the “right” breakfast?

Drink a glass of fresh juice or have a

fresh fruit → vitamin C intake and
antioxidants → boosting our immune
system, protection from colds, easy
healing of injuries
What is the “right” breakfast?
Dairy products
(proteins, Ca, D, P, Μg)
Wholegrain cereals
(glucose for energy, vit.
B for the brain, Μg, Fe,
fibers)
Good fat for vit. E and
omega-3 (peanut butter,
nuts or tahini)
Honey
Children & adolescent
athletes: egg (1-2
times/ week)
 In- Between Meals
Remember!

To maintain good levels of energy - without sharp peaks and

valleys → eat every three hours.

After 3-4 hours, our stomach is empty and blood glucose

levels have been reduced. The brain, to operate at top
level, needs a constant supply of glucose, because it can't
store any.
Keeping up mental work requires a large turnover of brain
glucose and snacks help to replenish it.
 Why not stay on an empty stomach for more than
3-4 hours!
hyperinsulinemia
110 mg/ dl
Normal glucose
levels

70 mg/ dl 8:00am 10:00am 12:00am 2:00pm 4:00pm 6:00pm 8:00pm

10:00pm 12:00pm

Figure 1: Blood glucose levels on a day when there are no regular meals
and snacks. The absence creates spikes in blood sugar that raises
insulin sharply causing blood sugar to drop quickly (hypoglycemia)

110 mg/ dl
Normal glucose
levels
70 mg/ dl 8:00am 10:00am 12:00am 2:00pm 4:00pm 6:00pm 8:00pm
10:00pm 12:00pm

Breakfast Snack Lunch Snack Dinner

Figure 2: Blood glucose levels on a day with regular meals & snacks.
 The Ideal Healthy Snack

Fresh fruit and fruit juices

Sesame & honey bar
Whole grain cookies
Fresh, unsalted nuts (i.e almonds, walnuts)
Raisin bread, homemade cake (from
wholegrain flour)
Wholegrain cereal bars
Toast with wholegrain bread
What happens if I don’ eat snack in
between meals?

If your body doesn't have fuels, then

you feel sleepy and tired as time goes
by, and you will end up having food
cravings resulting in consuming huge
amounts of foods without being really
conscious of what you eat
Excess consumption of food can
be converted to fat which is
stored in the adipose tissue ⇒
obesity

Everything in our body

(carbohydrates, fat, proteins)
can be converted to fat if we
eat it in excess
 What about Lunch & Dinner?
Always have your home-made healthy food.
Do not forget to accompany every main
dish with salad.

Eat slowly & chew your food well.

The signal of satiety needs approximately 20

minutes to reach the brain. When that
happens we feel full and stop to eat.
 What Happens to our Body Once
we Have Eaten.
In the Glucose
blood…

Insulin The cells

Pancreas produce
energy

In the
brain… Amino
acids SEROTONIN
calmness
Vitamin C & balance

Vitamin Β6
Satiety
 SIMPLE DIETARY ADVICE
Avoid the consumption of processed
foods (e.g. white bread). Include
whole meal bread, cereals, and
legumes in your diet.

Have at least 5 servings of fruit and

vegetables daily

Chew slowly for better food

digestion and in order to receive the
signal of satiety on time!
 SIMPLE DIETARY ADVICES

Always combine your

food with salad
Eat slowly to get the
message of satiety!

40
Avoid binging throughout 35

35
the day and eat in front 30

30
28

Ποσοστό παχυσαρκίας
of T.V! 25

25
22
20 18
Don’t forget to drink
15

plenty of water
10

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Ώ ρες τηλε θέασ ης
 Key Points for Exercise
• Dehydration decreases exercise performance.

• Hydrate yourself before, during and after exercise.

2 hours before exercise 400 to 600 mL of fluid should be
consumed, and during exercise 150 to 350 mL of fluid
should be consumed every 15 to 20 min depending on
tolerance. After exercise the athlete should drink
adequate fluids to replace sweat losses during exercise.

• Fluids and electrolytes are needed to balance fluid

losses → carbohydrate containing fluids (e.g. fruit juices)
and salt- containing foods (e.g. cheese and a slice of
bread) facilitate water absorption
 Key points for exercise
Before exercise, a meal or snack should provide:
• sufficient fluids to maintain hydration
• adequate carbohydrate to maximize maintenance of blood
glucose
• relatively low fat and fibre to minimize gastrointestinal distress
During exercise the primary goals are to:
• replace fluid losses
• provide carbohydrates to keep blood glucose levels within
normal ranges
Beverages containing carbohydrate in concentrations of 4% to
8% are recommended for intense exercise events lasting
longer than 1 h . Α good drink is 200-240ml fruit juice diluted
with water (1:1) every hour
After exercise, the dietary goals are to:
• provide adequate energy and carbohydrates for glycogen
synthesis in the muscles. Α carbohydrate intake like a glass of
fresh juice during the first 30 min and again every 2 h for 4 to
6 h will be adequate to replace glycogen stores
• repair muscle tissue. Protein need to be consumed
• get fully hydrated, replacing all the fluids lost
 Agenda
Physical activity guidelines for children &
adolescents (ages 6-17)
Nutrition and athletic performance.
Requirements for energy and nutrients
Body composition. Its role in athletic performance-
healthy weight and optimal body fat
Hydration. Why drinking water is important?
What is the optimal nutrition?
How much is enough and what? Ways to maintain
our body weight within normal ranges, achieve good physical
condition and mental clarity. Unlocking the secret of success.
From nutrition to dietary supplements. Are
they effective?
 DIETARY SUPPLEMENTS
«SUPPORT OUR NUTRITION»

DIETARY SUPPLEMENTS CANNOT TURN A

“POOR” DIET INTO AN IDEAL DIET.
 INSTITUTE FOR
PHARMACEUTICAL RESEARCH
& INFORMATION
www.ifet.gr

According to World Anti-Doping Institute

2005
 CONCLUSIONS

There are no healthy foods, but there is

healthy and balanced nutrition.
Concerning balance...There are no food
restrictions, as long as there standards to
our choices. Those standards are
individualized.
Weight gain results from the absence of
food standards and physical activity.
A balanced diet includes all food groups, but
in the right proportions.
 CONCLUSIONS

All children, adolescents and adults need

adequate food intake & physical activity
to develop and maintain a healthy body.
Deficiencies in any of the nutrients
(macronutrients or vitamins or minerals)
may result in a number of health
conditions.

Have small meals, a good breakfast and

never forget in-between snacks!
Never forget to look after yourself!
Life needs the right amounts
of spices and colors to be
healthy and “tasty” in any
sense.
Who will win?
«Success is peace of mind attained only
through self-satisfaction in knowing
you’ve made the effort to do the best of
which you are capable»
John Wooden UCLA Basketball coach