Published on February 13, 2014
Science of Nutrition Training EMEA
What does your body need? Mini and Maxi PowerPoint Protein Carbohydrates Unsaturated fats Vitamins & minerals Omega‐3 fatty acids Fibre Water Exercise & relaxation 2
What does your body need? In this section you will learn: 1. The macro and micro nutrients the body requires 2. The main functions of each nutrient 3. The best food sources for each nutrient 3
What does your body need? Function Nutrient 1. 2. Producing enzymes, hormones, and other substances the body uses. 3. Helping the body resist diseases, by helping keep the body healthy. 4. Protein Building and repair of body tissues. Providing stamina and energy. (Animal and Plant) 1. Carbohydrates (Complex and Simple) Fats The most common source of energy for the body. 2. Carbohydrates participate in cellular functions such as cell growth, adhesion and fertilisation. 1. Source of concentrated energy. 1. Choose these as a preference to saturated fats to help maintain healthy blood cholesterol levels. (Monounsaturated, Polyunsaturated) Unsaturated Fats Good Food Sources In terms of diet, aim to eat a diet with a higher proportion of plant protein than animal protein. Good sources of animal protein include; meat, poultry, fish, eggs and dairy. Good sources of plant protein include; legumes (beans and pulses) nuts and seeds. Good sources of complex carbohydrates include; rice, pasta, potatoes, grains, brown rice, oats, wheat, barley, corn, legumes, chick peas, lentils, soy, vegetables and whole fruits, You should limit consumption of simple carbohydrates; sweets, candy, biscuits, cakes, and similar refined foods. Olive oil, canola oil, fish, safflower, sunflower, corn and soybean oils, avocado, nuts and seeds. 4
What does your body need? Nutrient Function 1. Vitamins (Fat Soluble and Water Soluble) Vitamins are natural substances derived from animals and plants that the body utilises in order to sustain various bodily functions, and keep the body healthy. 2. Many vitamins are considered beneficial antioxidants, which prevent and repair the damage of free radicals. 1. Mineral elements have two general body functions; building and regulating. Minerals 2. Omega-3 Fatty Acids 1. Their building functions affect the skeleton and all soft tissues. Their regulating functions include a wide variety of systems, such as assisting with blood clotting and the nervous system. Omega-3 fatty acids are highly concentrated in the brain, and are important for growth and development including of the brain and eyes. Good Food Sources Meat, butter, cheese, milk, eggs, chicken, salmon, fish, fish oils, asparagus, broccoli, spinach, peppers, carrots, bananas, potatoes, dried apricots, strawberries, kiwifruit, oranges, avocados, tomatoes, red grapes, sweet potatoes, nuts, wholemeal and wholegrain products. Green leafy vegetables, cheese, yogurt, other diary products, meat, poultry, salmon, wholegrain foods, almonds, soy products, potatoes, beans, legumes, apricots, bananas and avocados. Fish; such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. 5
What does your body need? Nutrient Function 1. Fibre (Insoluble and Soluble) Aids the digestive system. 2. Helps to maintain healthy blood cholesterol levels. 3. Helps to control blood sugar levels which in turn controls appetite. Good Food Sources Beans, brown rice, fruits with edible seeds, oats, pulses, wheat brain, wholemeal and wholegrain breads, cereals, pasta, apples, barley, citrus, legumes, oats, peers and strawberries. + 6
How does your body get it? In this section you will learn: 1. The five different food groups 2. The main nutrients of each of the food groups 3. Recommended daily servings 7
How does your body get it? Source: www.food.govt.uk 8
How does your body get it? Food Groups Main Nutrients Daily Servings Fruit and vegetables Vitamin C, vitamin A , folate / folic acid and fibre. 5-7 servings each day. Eat a wide variety of different types and colours. Bread, cereals and potatoes Carbohydrates, fibre, calcium, iron and some B vitamins. 4-6 servings each day. Eat plenty, avoid adding fats and sugars. Iron, protein, vitamin B12, zinc, magnesium. 2-3 servings a day. Choose lower fat alternatives. Milk and diary foods Calcium, vitamin A, vitamin B12, vitamin D, and protein. 2-3 servings each day. Choose lower fat alternatives. Food containing fat; food and drinks containing sugar Fats, including some essential fatty acids, salts and sugars. They should be eaten in moderation. Eat in small amounts. Meat, fish and alternatives 9
Introducing the five food groups In this section: you will learn about the key nutrients relevant to the following food groups; 1. Fruit and vegetables 2. Breads, cereals and potatoes 3. Meat, fish, and alternatives 4. Milk and diary foods 5. Food containing fat; foods & drinks containing sugar 10
Fruit and Vegetables In this section: you will learn the following; 1. The main nutrients you receive from fruit and vegetables 2. Why these nutrients are so important for you 3. Four key nutrients, vitamin C, vitamin A and potassium 11
Fruit and Vegetables 1. Antioxidants and phytochemicals Fruit and vegetables contain many antioxidants and phytochemicals which help the body deal with free radicals. Free radicals are believed to contribute to health concerns such as cancer, heart disease, inflammation conditions as well as the aging process, and the decline of both the immune and central nervous system. 2. Vitamins and minerals Fruit and vegetables contain vitamins and minerals which are vital for bodily functions and to remain healthy. 3. Fibre Fruit and vegetables are a great source of dietary fibre which helps to keep the digestive system healthy. 12
Your diet of fruit and vegetables 13
WHAT Vitamin C The average person should consume 80mg of Vitamin C per day. 2. It plays a significant role as an antioxidant. It is essential for collagen production which is present in muscle and bones and holds cells together. 2. It is used by the body during healing from infection; disease, injury, or surgery. 3. It helps to repair and maintain healthy cartilage, bones, teeth and gums and assists in the prevention of blood clotting and bruising. 4. WHY? Vitamin C or Ascorbic Acid is a water-soluble vitamin that is dispersed throughout the body. 1. TIP 1. It aids the absorption of iron from vegetable and cereal sources. Vitamin C is not manufactured or stored in the body, it needs to be given to the body each day. 14
Vitamin C The average person should consume 80mg of Vitamin C per day. 180 One half cup of raw Red Sweet Pepper = 142mg 160 Herbalife Multivitamin 2 1 tablet, 3 x a day = 150mg 140 120 Amount of Vitamin C in mg 100 80 3/4 cup of Grapefruit Juice = 50-70 mg One medium Kiwi Fruit = 70mg One medium Orange = 70mg Recommended 60 40 20 Multivitamin Complex Formula 2 (as per serving suggestion) gives you 250% EU RDA 15
WHAT Vitamin A The average person should consume 800mg of Vitamin A per day. It plays an important role in vision, allowing us to see in poor light. 2. It aids bone growth, reproduction, cell division and cell differentiation, which is the process by which a cell decides what it is going to become. 3. It helps maintain the surface linings of the eyes and the respiratory, urinary, and intestinal tracts. 4. WHY? Vitamin A is the collective name for a group of fat-soluble vitamins which are obtained from the diet in two forms either as retinol (from animal products) or in the form of carotenes (the pigment in dark green and bright orange fruits and vegetables) which the body converts to retinol. 1. TIP 1. It works alongside vitamins C and E as a powerful anti-oxidant. If you smoke, drink alcohol, or have a diet extremely high in protein then your requirements for Vitamin A would need to be increased. 16
Vitamin A The average person should consume 800mg of Vitamin A per day. 1000 900 Recommended 800 1 medium Wedge Cantaloupe Melon = 700 mg 700 Herbalife Multivitamin 2 1 tablet, 3 x a day = 1000mg 600 1 Mango = 475mg Amount of Vitamin A in mg 500 400 300 100g Pistachio Nuts = 200mg 25g Cheddar Cheese = 210mg 200 100 Multivitamin Complex Formula 2 (as per serving suggestion) gives you 125% of EU RDA 17
WHAT Potassium The average person should consume 2000mg of Potassium per day. WHY? Potassium is a chemical element and dietary mineral crucial to the normal workings of the human body. Without it we couldn’t move or even breathe. 1. TIP 1. It regulates heart function; helps the lungs eliminate carbon dioxide and is necessary to control blood pressure. 2. It works with sodium to regulate fluid balance in and outside of the cells and helps maintain the body’s acid/alkali balance. 3. It plays a fundamental role in muscle growth and contractions, nerve cell function, and protein synthesis. Muscle cramps, nausea, weakness and being lethargic are all possible signs of potassium deficiency. 18
Potassium The average person should consume 2000mg of Potassium per day. 500 450 30g Muesli serving = 360mg 400 350 1 medium Banana = 300mg 1 Baked potato = 300mg 300 1 Serving of F1 Shake = 500mg Amount of Potassium in mg 250 200 100g Skimmed Milk = 150mg 150 100 50 1 Scoop of Formula 1 Shake gives you 25% of EU RDA 19
WHAT Vitamin E The average person should consume 12mg of Vitamin E per day. As an antioxidant, vitamin E intercepts free radicals and helps prevents cell damage. 2. Vitamin E also assists in the maintenance of vitamins A and C in the body and allows them to perform their essential functions. 3. It supports healthy skin and assists in cell production. 4. WHY? Vitamin E is a fat soluble nutrient with many benefits to the human body. 1. TIP 1. As part of the immune system, vitamin E enhances antibody formation. As people try to reduce fats in their diets, they may unwittingly be reducing their daily intake of vitamin E. 20
Vitamin E The average person should consume 12mg of Vitamin E per day. 20 18 16 14 Recommended 12 Amount of Vitamin E in mg 10 25g Peanuts = 8mg 8 120g Tuna in Oil = 6.3mg 6 4 1 serving (2 scoops) of Niteworks® = 20mg Vitamin E 150g Avocado = 3.2mg 100g Sweet Potato = 4mg 2 1 serving (2 scoops) of Niteworks® gives you 200% of EU % RDA 21
Bread, cereals and potatoes In this section: you will learn the following; 1. The main nutrients you receive from the food group bread, rice, pasta, potatoes & cereals 2. Why these nutrients are so important for you 3. Two key nutrients, fibre & complex carbohydrates 22
Bread, cereals and potatoes 1. Carbohydrates are our body’s main source of energy. 2. A third of your total food intake should come from foods in this group. 3. Often seen as the bad guys, gram for gram they contain less than half the calories of fat – it’s the addition of fat that can make them an unhealthy option. So avoid lots of butter on toast, frying rice or adding creamy sauce to pasta. 4. Whenever you can, choose a wholegrain variety of bread, rice, pasta and cereal as wholegrain foods contain more fibre which helps to keep our digestive system healthy. These foods are digested more slowly too, so they can help keep us feeling fuller for longer. 23
Your diet of bread, cereals and potatoes 24
Fibre The average person should consume approx 25 ‐ 30g of Fibre per day. WHY? TIP Foods rich in fibre are a very healthy choice, so try to include a variety of fibrerich foods in your diet - wholegrain bread, brown rice, pasta, oats, beans, peas, lentils, grains, seeds, fruit and vegetables. 2. Fibre is only found in foods that come from plants. 3. WHAT 1. There are two types of fibre: insoluble and soluble. Insoluble fibre, helps to moves bulk through the intestines, this promotes regular bowel movement and helps to remove toxic waste from the colon. Good food sources include; dark leafy vegetables, green beans, whole wheat products, seeds and nuts. Soluble fibre, prolongs the time the stomach takes to empty, so sugar is released and absorbed more slowly. Good food sources include oat, dried beans, dried peas, nuts, barley, oranges, apples, carrots, flax seed and barley. 80% of people don’t eat enough fibre, a trend that often starts in childhood and carries on into our adult life. 25
The average person should consume approx 25 – 30g of Fibre per day. Fibre 10 9 8 1 slice Wholemeal Bread = 7g 7 1 x 56 g F1 Bar = 8.1g Fibre 6 5 Amount of Fibre in g 4 500g Raw Carrots = 3g 3 2 1 small Baked Potato = 2g 1 Apple = 1.5g 1 1 x 56 g F1 Bar gives you 32% of EU RDA. 26
The average person should consume 230 ‐ 300g of Complex Carbohydrates per day. 1. WHY? 1. Carbohydrates are broadly divided into two categories - simple and complex. Simple carbohydrates are molecules of sugar, whereas complex carbohydrates are chains of bonded molecules of sugar. Also known as starch, complex carbohydrates provide a steady supply of energy because the digestion of complex carbohydrates is a long process. Digestive enzymes have to work harder to break down the chains of sugar molecules into simple sugars before they can be absorbed through the intestines. Hence complex carbohydrates can help to maintain blood sugar levels. 2. All carbohydrates need to be broken down into glucose before energy is produced. Many vitamins and minerals are required for this process. Foods with natural complex carbohydrates contain the vitamins and minerals required for energy production. TIP WHAT Complex Carbohydrates Complex carbohydrates are found in a wide variety of food, including fruits, vegetables, nuts, seeds and grains. 27
Meat, fish and alternatives In this section: you will learn the following; 1. The main nutrients you receive from the food group meat, fish and alternatives 2. Why these nutrients are so important for you 3. Three key nutrients, protein, omega-3 and zinc 28
Meat, fish and alternatives 1. You need to eat the foods in this group to get enough protein which the body needs to grow and develop. These foods also contain nutrients like iron, zinc, magnesium and B vitamins. 2. To make sure you don’t eat too much fat, choose leaner cuts of meat and trim off any visible fat and skin. When you cook them, bake or grill instead of frying. 3. Do not forget you do need some fat in your diet and not all types of fat are unhealthy. The fats found in olive oil, nuts, seeds and oily fish are good for you. In fact when it comes to fish, it is recommended that you eat two portions a week and that at least one of these is an oily fish such as salmon, trout, mackerel or sardines. 29
Your diet of meat, fish and alternatives 30
Protein The average person should consume 45 ‐ 55g per day. WHAT 1. After water, protein is the most abundant substance in the body. It is the building block of all life and is the major constituent of our muscles, skin, hormones, enzymes, antibodies and blood. 2. It plays a vital role in maintaining and rebuilding our bodies as they cope with the wear and tear of everyday life and is vital for the growth of cells and tissue repair. 3. All proteins are made up of different combinations of 20 compounds called amino acids. There are two types of amino acids: WHY? Animal protein Animal proteins contain all the essential amino acids. This type of protein is found in: Meat, poultry, fish, eggs and dairy products. TIP Non-essential amino acids can be made by the body. Essential amino acids cannot be made by the body and must be obtained from food. There are nine essential amino acids. Protein cannot be stored for later use like fat or carbohydrates can, so the body needs daily replenishments. 31
The average person should consume 45 ‐ 55g per day. Protein 36 32 28 100g Lean Chicken = 23.5g Protein 24 11g Beef Burger = 21.5g Protein Amount of Protein and Fat in g 20 16 1 serving of F1 Shake with 2tspns PPP = 27.5g Protein 2 Eggs = 13.5g Protein 12 8 1 Hotdog = 5g Protein + 4 Multivitamin Complex Formula 2 (as per serving suggestion) gives you 250% EU RDA 32
WHAT Omega-3 Fatty Acids No EU RDA but adults should aim for 1 serving of oily fish (high in omega‐3 fats) and 1 serving of white fish per week. 1. Omega 3 Fatty Acids are necessary for human health but the body can't make them - you have to get them through food. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioural function. 2. Two important omega-3 fats are eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring. 3. TIP Omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases. 1. WHY? 1. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development. Omega-6 is more plentiful in the diet (found in vegetables), compared to omega-3 which is generally only found in oily fish; studies show many Western diets are lower in omega-3. 33
No EU RDA but adults should aim for 1 serving of oily fish (high in omega‐3 fats) and 1 serving of white fish per week. Amount EPA and DHA (Omega Fatty Acids) in mg Omega-3 Fatty Acids 1800 1700 1600 1500 1400 1300 1200 1100 1000 900 800 700 600 500 400 300 200 100 75g Salmon = 1500mg Herbalifeline 3 x 3 capsules = 1800mg EPA and DHA combined daily 100g Cod = 320mg 100g Tuna = 330mg 100g Tofu = 360mg 34
TIP WHY? WHAT Zinc The average person should consume 10mg = EU RDA 1. Zinc is essential to life, every cell requires zinc to multiply. The body requires zinc to make white blood cells. 2. It is a natural element found in every cell of your body, in the earth, and in the food you eat. 1. It helps make new cells and is required for the catalytic activity of approximately 100 enzymes. 2. It helps us process the fat, protein and carbohydrates in the food we eat and is required for a proper sense of taste and smell. A regular intake of zinc is required to maintain a steady state because the body has no specialised zinc storage system. 35
The average person should consume 10mg = EU RDA Zinc Amount of Zinc in mg 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 3 x tablets of Multivitamin F2 daily = 15mg Recommended 100g Beef = 6.3mg 100g Lamb = 4.6mg 125g Mushrooms = 1.55mg 25g Pumpkin Seeds = 2.57mg Multivitamin F2 (as per serving suggestion) gives you 100% of EU RDA 36
Milk and Dairy Products In this section: you will learn the following; 1. The main nutrients you receive from the milk and dairy products food group 2. Why these nutrients are so important for you 3. Three key nutrients calcium, protein and vitamin B12 37
Milk and Dairy Products 1. Milk and dairy products are a great source of protein, vitamin A, B12 and especially calcium – which helps to keep bones strong. 2. You should aim to eat two to four portions from this food group each day. 3. Try to choose low or reduced fat options to avoid eating too much unhealthy saturated fats. 38
Calcium The average person should consume 800mg = EU RDA WHY? TIP Calcium is the most abundant mineral in the human body. Most of it is stored in the bones and teeth (about 99%), and the rest is blood, muscles and extra-cellular fluid. It is a major mineral that keeps the whole body running smoothly. 2. While calcium is primarily found in milk and dairy products, it is also available from other food sources, such as green leafy vegetables, seafood (fish with bones such as sardines and pilchards are great sources), almonds, blackstrap molasses, broccoli, enriched soy and rice milk products, figs, soybeans and tofu. 1. WHAT 1. Calcium is essential to bone health – we continually break down and re-build our bones as we grow. A diet deficient in calcium increases risk of osteoporosis as we age, as the body will literally leech it from the bones to assist other key bodily functions: • • • • • Cardiovascular health, it helps to keep the heart beating. Muscle maintenance, it allows muscles to contract. Hormonal secretion and normal nervous system function. Circulatory health, it assists in blood clotting. Calcium also acts as an enzyme activator. Lower-calorie fat-free milk contains the same amount of calcium as fullfat milk. The same goes for low fat yogurt and reduced fat cheese. 39
The average person should consume 800mg = EU RDA Calcium 1000 950 900 850 Recommended 800 750 700 3 x tablets of Xtra Cal = 1000mg 650 600 550 205mil Natural Yoghurt = 447mg 500 450 Amount of Calcium in mg 400 225g Cooked Spinach = 245mg 350 300 250 200 250ml Cows Milk = 296mg 100g Raw Tofu = 100mg 150 100 50 Xtra Cal (as per serving suggestion) gives you 125% EU RDA 40
WHY? WHY Protein The average person should consume 45‐55g per day. 1. If you are a vegetarian it is important that you get your protein, iron, zinc and vitamin B12 from sources other than meat. Eating dairy and eggs can help, if you are vegan you need to combine different plant proteins to make up the complete range of amino acids needed by your body - plant proteins contain many amino acids, but no single source contains all of the essential amino acids that you receive from animal protein. 2. Plant-based proteins are however usually low in fat and high in fibre, vitamins and minerals - they also contain phytochemicals that contribute towards health and disease prevention. Important vegetable based proteins are: • • • • Soya based foods including tofu Beans, lentils and chick peas Seeds, nuts and nut butters (like peanut butter) If you eat these foods in combination with cereals and grains (such as wholemeal bread, rice, pasta) these will help provide you with complete protein, but it still can be difficult to maintain sufficient levels of vitamin B12 and other B vitamins. 41
Vitamin B12 The average person should consume 2.5mg = EU RDA WHAT WHY? Vitamin B12 also called cobalamin is a water-soluble vitamin. 2. It plays a key role in the normal functioning of the brain and nervous system and the formation of blood. 3. It is mainly found in fish, shellfish, meat and dairy products. 1. TIP 1. Vitamin B12 helps develop red blood cells Perhaps the most well-known function of B12 involves its role in the development of red blood cells. As red blood cells mature, they require information provided by molecules of DNA. Without B12, synthesis of DNA becomes defective, and so does the information needed for red blood cell formation. 2. Vitamin B12 helps develop nerve cells A second major function of B12 involves its participation in the development of nerve cells. A coating which encloses the nerves called the myelin sheath forms less successfully whenever B12 is deficient. Strict vegetarians - vegans, who don’t use any foods from an animal source need to ensure that they include adequate amounts of plant foods that contain added vitamin B12. It can be advisable to use a vitamin B12 supplement. 42
The average person should consume 2.5mg = EU RDA Vitamin B12 6 5.5 3 x tablets of Multivitamin F2 = 6mcg 5 4.5 4 100g Salmon = 3.25mcg 3.5 100g Beef = 2.9mcg 3 Recommended Amount of Fibre in mcg 2.5 2 1.5 1 250ml Cows Milk = 0.8mcg 1 Egg = 0.49mcg 0.5 Multivitamin F2 (as per serving suggestion) 43
Food containing fat; food and drinks containing sugar In this section: you will learn the following; 1. Why food and drinks high in fat and sugar consumed in high quantities are not good for you 2. Common consumer challenges, and healthy substitutes 3. Why it is important to drink plenty of water 44
Food containing fat; food and drinks containing sugar 1. Many people rely on processed convenience foods. Soft drinks and snacks containing high levels of fat and sugar are often consumed as meal replacements for people who live busy lives. 2. This type of food and drink has very little nutritional value. 3. These foods are full of refined carbohydrates that can play havoc with blood sugar levels and unhealthy saturated and hydrogenated fats which can actually prevent the body from successfully utilising healthier ones. 45
Consumer Challenges The key to maintaining a healthy diet is minimising intake of high sugar and high fat foods in favour of healthier options. 1. Reduce Sugar • • • • If you like sugar in hot drinks, gradually reduce the amount you add until you can tolerate it without sugar Swap sugary snacks for fruit Drink water instead of sugary or fizzy drinks. Swap sugar coated cereal for a wholegrain option such as fruit and fibre, bran flake or porridge. 2. Reduce Fat • • • • • Trim any visible fat off meat and poultry Poach, steam, grill or bake food rather than fry it Swap whole milk for semi-skimmed or skimmed Choose low-fat dairy products If you use lard, butter or hard margarine, switch to vegetable oil and low-fat spreads and use in small amounts Go for healthy snacks that have a combination of protein and complex carbohydrates (they are digested more slowly than simple carbohydrates). 46
Hydration Water is the most abundant substance in the body. • Water plays a vital role in all bodily processes by providing a universal medium for chemical reactions, lubrication, nutrient delivery, waste disposal, heat dispersion and temperature regulation • The European Food Safety Authority (EFSA) recommends for fluid intake, with women requiring 2 litres of water a day and men 2.5 litres a day. • So drink plenty of fluids, eat lots of fruits and vegetables with high water content, and minimise caffeinated drinks and alcohol which will dehydrate you. • Herbal teas and diluted Aloe Concentrate are great options which will benefit the body as well as provide effective hydration. 47
Congratulations! Knowledge is power It is our distinct pleasure to honour your commitment to invest time in your learning and understanding of nutrition. This will increase your knowledge of nutrition. This knowledge will allow you to speak about Herbalife products with confidence, strengthening your retailing and recruiting efforts. Remember, when recommending which products to use, do it responsibly. Most of your customers want and need a specialised programme including specific products with specific benefits. It is your responsibility to know your customers, learn their health goals, and recommend only those products which are a logical and appropriate as part of their personal programme. Thank you for using this product guide to help you build your business with integrity.
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