Food and nutrition for journey-based outdoor education

Food and nutrition for journey-based outdoor education Adrienne Forsyth BSc BSc(Hons) GradDipEd MSc PhD Accredited Practising Dietitian & Accredited Exercise Physiologist a.forsyth@latrobe.edu.au latrobe.edu.au CRICOS Provider 00115M

Today we will cover Why nutrition is important in journey-based outdoor education Nutrition basics Case study (Year 9 program) How do our diets measure up? 2

What did you eat yesterday? 3

Why is food and nutrition important in outdoor education?

Why is food and nutrition important in outdoor education? AIHW 5

Why is food and nutrition important in outdoor education? 6

Why is food and nutrition important in outdoor education? 7

Why is food and nutrition important in outdoor education? 8

Why is food and nutrition important in outdoor education? 9

We know that nutrition is important Providing nutritious food is not always easy! 10

What challenges are you currently facing with food provision? 11

Nutrition Basics

The nutrients Energy Carbohydrate Protein Fat Vitamins Minerals 13

Energy Needed for body maintenance, growth and physical activity Inadequate energy may result in: Hunger Fatigue Reduced cognitive and physical performance Weight loss Excess energy may result in: Gastrointestinal discomfort, especially on exertion Weight gain 14

Energy Energy comes from food in the form of: Carbohydrate 16 kj/g Fat 37 kj/g Protein 17 kj/g Alcohol 29 kj/g 15

Carbohydrate Preferred energy source Required for energy metabolism of protein and fat Limited stores in muscle and liver (glycogen) Frequent consumption required Storage enhanced by eating within 30 minutes of physical activity 16

Carbohydrate Food sources Starchy foods Bread, cereal, rice, pasta, noodles, potatoes Sugary foods Lollies, cakes, biscuits Milk, yoghurt Fruit 17

Protein Required for: Tissue maintenance and repair Regulation of body functions Growth Muscle synthesis Not stored in the body Muscle synthesis enhanced by protein consumption after physical activity 18

Protein Food sources Animal protein: meat, poultry, fish, eggs, dairy Plant sources Complete: soy, quinoa, others? Incomplete: legumes, nuts, seeds, grains 19

Fat Required for insulation, shock absorption, cell membranes, cell signalling pathways Energy dense (37 kj/g) Saturated, monounsaturated, polyunsaturated, trans High fat meals may lead to: Satiety Excess energy consumption Gastrointestinal distress on exertion 20

Fat Food sources Animal fat Plant oils Lard, meat, poultry, fish, dairy (cream, butter) Oils, margarine, nuts, seeds, avocado Processed and fried foods 21

Vitamins & Minerals Multiple essential functions Enzymes, antioxidants, components of energy metabolism Found in small amounts in many foods Adequate intake can be achieved by consuming the recommended serves of each of the core food groups 22

www.nrv.gov.au 23

www.eatforhealth.gov.au 24

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Summary of recommendations Energy Use the age appropriate amount with the highest activity levels as a minimum For 14 year old boys this would be 14 600 kj Protein 15-25% of energy 1.0-1.2 g/kg/day For an average 14 year old boy this would be 61.2 g per day Carbohydrate 45-65% of energy 6-10 g/kg/day For an average 14 year old boy this would be 306 510 g per day Fat 20-35% of energy 26

Summary of recommendations Food Group Recommended serves for girls 14-18 years Vegetables 5 5.5 Fruit 2 2 Grains 7 7 Recommended serves for boys 14-18 years Meat and alternatives 2.5 2.5 Milk and alternatives 3.5 3.5 27

Is that enough? 5.5 serves of vegetables x 250 kj/serve = 1375 kj 2 serves of fruit x 350 kj/serve = 700 kj 7 serves of grains x 500 kj/serve = 3500 kj 2.5 serves of meat & alternatives x 550 kj/serve = 1375 kj 3.5 serves of milk & alternatives x 550 kj/serve = 1925 kj 2 serves of oils & spreads x 300 kj/serve = 600 kj Total = 9475 kj 28

How much energy do they really need? Go to www.eatforhealth.gov.au - Nutrition calculators - Calculate your daily energy needs - Active 14 year old boys: at least 14 0362 kj 29

How does your diet add up? 30

Case study

Program menu evaluation Victorian outdoor education provider Program for year 9 students (male and female) Program menu Food drops Two program patterns 32

Menu Breakfast Assorted cereals, milk, oats, fruit loaf, spreads Lunch Wraps with mountain bread, salami or tuna, salad vegetables, cheese, condiments Wraps with beans, cheese, sour cream, salsa, salad vegetables, corn chips Snacks Muesli bars, chocolate, lollies, biscuits, instant soup, fruit Dinner Smoked turkey & veggie stir fry with noodles Vegetarian satay (nut-free) with couscous Sweet vegetable dahl with rice Spaghetti bolognaise Desserts Choc-ripple cake Apricot crumble with custard S mores Chocolate biscuits 33

Program 1 Easy Light to moderate intensity activities Day 1: 8 km walk Day 2: 4.5 km walk Day 3: 16 km walk Day 4: 6.5 km walk; 12 km mountain bike Day 5: 6 km walk 34

Program 2 Hard Moderate to high intensity activities Day 1: 13.5 km mountain bike Day 2: 15 km walk Day 3: 11 km walk Day 4: 15 km walk Day 5: 8 km walk 35

Energy evaluation 14 year old boys 14 year old girls Reference height 1.64 m 1.60 m Reference weight 51.0 kg 49.4 kg Energy provided by program menu 12 465 kj 12 465 kj Estimated energy requirements for easy program Estimated energy requirements for hard program 14 059 kj 12 959 kj 19 999 kj 18 712 kj 36

Energy evaluation 14 year old boys 14 year old girls Reference height 1.64 m 1.60 m Reference weight 51.0 kg 49.4 kg Energy provided by program menu 12 465 kj 12 465 kj Estimated energy requirements for easy program Estimated energy requirements for hard program 14 059 kj 12 959 kj 19 999 kj 18 712 kj Potential 1.2 kg weight loss in 5 days 37

Nutrient evaluation Recommendations Menu provisions Carbohydrate 306-510 g 353 g Protein 61 g 110 g Acceptable Macronutrient Distribution Range % Energy provided from program menu Carbohydrate 45-65% 47% Protein 15-25% 15% Fat 20-35% 36% 38

Food group evaluation Food Group Recommended serves for girls 14-18 years Recommended serves for boys 14-18 years Serves provided by program menu Vegetables 5 5.5 2.8 Fruit 2 2 2.3 Grains 7 7 7.5 Meat and alternatives 2.5 2.5 1.5 Milk and alternatives 3.5 3.5 1.4 39

What would you change? Breakfast Assorted cereals, milk, oats, fruit loaf, spreads Lunch Wraps with mountain bread, salami or tuna, salad vegetables, cheese, condiments Wraps with beans, cheese, sour cream, salsa, salad vegetables, corn chips Snacks Muesli bars, chocolate, lollies, biscuits, instant soup, fruit Dinner Smoked turkey & veggie stir fry with noodles Vegetarian satay (nut-free) with couscous Sweet vegetable dahl with rice Spaghetti bolognaise Desserts Choc-ripple cake Apricot crumble with custard S mores Chocolate biscuits 40

Suggestions for improvement Increases serves of vegetables use in snacks, increase amounts in main meals, focus on starchy vegetables 41

Suggestions for improvement Increases serves of vegetables use in snacks, increase amounts in main meals, focus on starchy vegetables Increase serves of meat & alternatives increase legumes in dinners, increase tuna/meat at lunches, hot breakfast (?) 42

Suggestions for improvement Increases serves of vegetables use in snacks, increase amounts in main meals, focus on starchy vegetables Increase serves of meat & alternatives increase legumes in dinners, increase tuna/meat at lunches, hot breakfast (?) Increase serves of milk & alternatives offer milk or hot chocolate (with milk) at meals, increase cheese at main meals and snacks 43

Suggestions for improvement Increases serves of vegetables use in snacks, increase amounts in main meals, focus on starchy vegetables Increase serves of meat & alternatives increase legumes in dinners, increase tuna/meat at lunches, hot breakfast (?) Increase serves of milk & alternatives offer milk or hot chocolate (with milk) at meals, increase cheese at main meals and snacks Increase carbohydrates provide additional breakfast cereal, wraps, rice and pasta 44

Suggestions for improvement Increases serves of vegetables increase amounts in main meals, use in snacks Increase serves of meat & alternatives increase legumes in dinners, increase tuna/meat at lunches, hot breakfast (?) Increase serves of milk & alternatives offer milk or hot chocolate (with milk) at meals, increase cheese at main meals and snacks Increase carbohydrates provide additional breakfast cereal, wraps, rice and pasta and this outdoor education provider was already doing this 45

General tips Offer at least three food groups at each meal Offer vegetables and legumes as snacks eg. carrot sticks and hommus Offer cheese and biscuits as snacks Limit lollies, chocolate and highly processed biscuits Replace with foods from core food groups Use fruit and dairy based desserts 46

Other considerations Food needs to be safe, portable, affordable, palatable Staff training Nutrition education Food safety Positive health messages and role modeling Education Meal planning Food preparation New food experiences 47

For more information www.nrv.gov.au www.eatforhealth.gov.au www.sportsdietitians.com.au/factsheets www.daa.asn.au/for-the-public/smart-eating-for-you a.forsyth@latrobe.edu.au 48

Thank you latrobe.edu.au CRICOS Provider 00115M