AIPT

By Paul Timms
Personal Trainer
CEO of Australian Institute of Personal Trainers
2007 Qld Fitness Professional of the Year

NUTRITION SESSION
PURPOSE
To ensure that the client is following correct nutritional plan to ensure they reach their goals.

It is recommended that the client be taken through the education and technique phase for each of the program components to ensure that the client is successful in effectively completing each session outlined in their program.

An approach to nutrition coaching:
• All clients are provided with general guidelines for healthy nutrition
• You will be required to keep a nutrition diary and provide this to the trainer each week.
• Suggest the Gaining Slimness program.

EQUIPMENT•
Personal training program (session plan)
• Exercise and Nutrition Software
• Clipboard
• Pen
• Forms
• Client Goal Setting

BACKGROUND PRINCIPLES

KEY CONCEPTS
When discussing nutrition for fat loss, time should be taken in explaining how the following factors may play a role in the client’s program:

Total food intake – are they eating too much food?

The balance of different nutrients – does the client eat a healthy, balanced diet?

Energy expenditure associated with movement – how much does the client move on a normal day?

Energy expenditure associated with physical activity – how much planned activity does the client do?

Basal Metabolic Rate – how much fuel does the client’s body burn at rest?

Thermic response to food – how much fuel does your body waste as heat?

A body’s preference to store excess kilojoules as either fat or muscle – does the client have more fat than muscle?

NUTRITION FOR CHILDREN
Making informed food choices is important for your child’s normal growth and development. Healthy eating habits developed in early childhood will encourage healthy eating as an adult. Encouraging healthy eating in childhood is important to reduce the risk of nutrition-related diseases in the future.

The nutritional needs of children and adolescents are different from those of adults because children are growing and developing. Dietary Guidelines for Children and Adolescents were developed by the National Health and Medical Research Council (NHMRC) in 1995 to remind us about these special needs.

These guidelines apply to the general population of healthy children from birth to eighteen years.
• Encourage and support breastfeeding
• Children need appropriate food and physical activity to grow and develop normally. Growth should be checked regularly
• Enjoy a wide variety of nutritious foods
• Eat plenty of breads and cereals, vegetables (including legumes) and fruits.
• Low fat diets are not suitable for young children. For older children, a diet low in fat and in particular, low in saturated fat, is appropriate
• Encourage water as a drink. Alcohol is not recommended for children
• Eat only a moderate amount of sugars and foods containing added sugars; and
• Choose low salt foods

Guidelines on specific nutrients
• Eat foods containing calcium
• Eat foods containing iron

NUTRITION FOR TEENAGERS
The teens are a time of rapid growth and development. Usually appetites match needs, but some may be attracted to trying fad diets. You might find that you are developing your own food style so education and information about the best choices of snacks and takeaways are important at this time. Remember it’s the total diet that counts!

NUTRITION FOR ADULTS
What we eat plays an important role in our health. Eating a variety of different foods daily, together with an active lifestyle, are the key factors for good health. Eating a wide variety of healthy foods is the best way to minimise the risk of diet-related diseases. Through our adult years, our nutritional requirements change.

National Health and Medical Research Council (NHMRC) developed the Dietary Guidelines for Australians in 1992. The Guidelines provide advice to the general population about healthy food choices, so that their usual diet contributes to a healthy life-style. This therefore aims to assist with minimising the risk of diet-related diseases.

The Guidelines have been developed specifically for use by healthy adult Australians and apply to the total diet.
• Enjoy a wide variety of nutritious foods.
• Eat plenty of breads and cereals (preferably wholegrain), vegetables (including legumes) and fruits.
• Eat a diet low in fat and, in particular, low in saturated fat.
• Maintain a healthy body weight by balancing physical activity and food intake.
• If you drink alcohol, limit your intake.
• Eat only a moderate amount of sugars and foods containing added sugars.
• Choose low salt foods and use salt sparingly.
• Encourage and support breastfeeding.

Guidelines on specific nutrients
• Eat foods containing calcium. This is particularly important for girls and women.
• Eat foods containing iron. This applies particularly to girls, women, vegetarians and athletes.

DIETARY GUIDELINES FOR OLDER AUSTRALIANS
In 1999 the National Health and Medical Research Council (NHMRC) developed the Dietary Guidelines for Older Australians in recognition of the nutrition needs that occur with aging. The Guidelines have been developed specifically for healthy independent Australians aged 65 years and over. The Guidelines apply to the total diet.

These Guidelines provide an important statement in support for encouraging older Australians to adopt a healthy lifestyle.
• Enjoy a wide variety of nutritious foods
• Keep active to maintain muscle strength and a healthy body weight
• Eat at least three meals every day
• Care for your food: prepare and store it correctly
• Eat plenty of vegetables (including legumes) and fruit
• Eat plenty of cereals, breads and pastas
• Eat a diet low in saturated fat
• Drink adequate amounts of water and/or other fluids
• If you drink alcohol, limit your intake
• Choose foods low in salt and use salt sparingly
• Include foods high in calcium
• Use added sugars in moderation

NUTRITION MYTHS

All fat is bad for you: False
Fat is the main fuel for the body. Unsaturated fats contained in foods like nuts, avocados and fish are essential fats needed by the body. They help build hormones and cells.

The amount of fat that a client requires, depends on your age and activity level. Below are a few examples.

Activity Grams of fat per day
• Weight loss 20-30gms
• Sedentary women and children 25-45 gms
• Sedentary men 35-55gms
• Active women 35-65gms
• Active men 45-75gms

Takeaway Foods. Grams of fat
• 1 rotisserie chicken with no skin 1gms
• 1 steamed dim sim 3gms
• 1 piece fish, no batter 1gms
• 1 small lunch pizza 18gms
• 1-cup potato wedges 18gms
• 1 piece of corn with no butter 0.5gms
• Mashed potato and gravy 2gms
• McDonalds Junior Burger 8gms
• Baked potato with no margarine 0gms
• Sizzler soups (average) 4gms
• Pumpkin soup 5gms
• KFC Dinner Box 50gms
• 1 fried dim sim 7gms
• Fish and chips, deep fried 35gms
• 2 slices supreme pizza 33gms
• 1 cup chips 23gms
• Vegetable croquette 30gms
• Small coleslaw salad 7gms
• McDonalds Quarter Pounder with cheese 28gms
• Baked potato with whipped butter
• 8gms
• Large Caesar salad 20gms
• 1 piece cheese toast 21gms

Restaurant Foods. Grams of fat
• Braised beef with Chinese vegetables 12gms
• Chicken chop suey 15gms
• 1 cup steamed rice 0gms
• Combination vegetables 12gms
• Entrée lasagne 8gms
• 1 bowl minestrone soup 6gms
• Spinach and ricotta ravioli 7gms
• 2 cups spaghetti bolognese 14gms
• 5 Californian rolls 2gms
• Tom Yum soup with seafood 3gms
• Stir fry vegetables 9gms
• 1 cup satay beef. 26gms
• Chicken chow mein 26gms
• 1 cup fried rice 14gms
• 1 cup Gado Gado with peanut sauce 21gms
• 2 tubes cannelloni 24gms
• 5 pieces fried polenta 15gms
• 2 cups spaghetti carbonara 45gms
• 2 cups pasta with pesto sauce 40gms
• Teppan Yaki 30gms
• Mudcrab soup with coconut 37gms
• 1-cup massaman curry 57gms
• 1-cup combination stir-fry and veg 30gms

Dieting can make you put on weight: True
If the body doesn’t get enough food, it goes into starvation mode. In starvation mode, the body stores everything it can as fat so it can survive. This slows the metabolism and if you start eating again your body stores that food as fat.

You can put on as much protein and carbohydrate as you like without putting on weight: False
Eating too much fat is not the only thing that will make you put on the kilos.
Excessive amounts of alcohol, protein and carbohydrates can all be broken down and converted into fat. The bottom line is: if you take in more energy than you burn up, you’ll put on weight.

Exercise can turn fat into muscle: False
Muscles and fat are two completely different tissues and one can never “turn into” the other.

Eating at night makes you fat: False
Years ago it was thought that the digestive system closed down during sleep and food eaten before bedtime would most likely turn into fat. That’s not true-it’s still ok to have a meal because your body will still manage to digest just about all the food, regardless of the time you eat it.

Alcohol is not fattening: No But. . .
Alcohol contains no fat but the calorie intake is nearly the same as fat. Alcohol has 7 Calories /gram while fat has 9 Calorie/gram and if these Calories are not “burned off” they will be converted to fat.

PROCEDURE
REVIEW TYPICAL DAY
Examine the client’s typical day (from the Goal Setting Exercise) and discuss the good and not so good aspects of the client’s existing nutrition.

REVIEW IDEAL DAY
Examine the client’s typical day (from the Goal Setting Exercise) and discuss the good and not so good aspects of the client’s existing nutrition. Try to gain an understanding of the client’s existing knowledge.

LOOK AT PAST WEEK
Consider the attempts made by the client during the getting started phase. Has their nutrition changed?

KEY CONCEPTS
Explain the following KEY CONCEPTS covered in the Nutrition Plan:
• Basal Metabolic Rate (BMR)
• Activity Factory
• Energy Adjustment
• Protein
• Fat
• Carbohydrates (Glycaemic Index)

SUGGEST IMPROVEMENTS
Identify 2 – 3 major improvements (eg reduce serving size, eating more energy regularly through the day, reducing alcohol intake at night, eating more fruit and vegetables, drinking more water etc).

DEVELOP MOTIVATION STRATEGIES The most difficult part of improving nutrition is staying on track. As a personal trainer you will assist your client by providing daily and weekly reality checks to ensure that the recommended changes to nutrition occur.
 Identify motivational strategies to achieve the changes (don’t use food as a reward). Rewards can include massage, buying something special, going on a trip etc. Some examples of motivation strategies include:
 Write a food diary. This can help you pay close attention to the foods you eat.
 Decrease calories. A deficit of 500-1000 calories per day could result in a reduction of 0.5 – 1.0 kg per week
 Increase calorie expenditure Exercise at least 3 times per week for at least 30 minutes. Building muscle also increases basal metabolism.
 Eat more fibre. Adding fibre can increase bulk in the stomach and help you feel full with less food.
 Decrease fat. One gram of dietary fat has more than twice the calories as one gram of carbohydrate.
 Reduce stress. Find relaxation methods that work for you to limit excessive eating triggered by stress.
 Eliminate boredom-eating. Make a list of at least 10 things to do when you’re bored and post it on the refrigerator.
 Eat healthy foods. Fruit and vegetables have less calories than fast foods and processed meals.
 Eat small, frequent (but planned) meals. Don’t skip meals, which can result in bingeing.
 Limit alcohol intake.
 It is usually not considered safe to eat less than 1200 calories per day. Being physically active is crucially important. Studies show that fitness is a much better predictor of health than body size.
 Enjoy life. Find happiness with yourself at your current weight.
 Increase water to 2-3 litres.
 Take a multi-vitamin daily.
 Decrease carbohydrates after 5 pm

PLAN THE NEXT WEEK
Using the client’s NUTRITION PLAN, PROGRAM GUIDE and TRAINING DIARY, plan the next week’s nutrition. Base the plan on the client’s typical and ideal day, incorporating the recommendations discussed during the nutrition session.

Record the plan in the client’s training diary and explain how to record the actual eating in the diary to allow weekly ratings. Show the client how to rate their weekly nutrition and exercise. The following section provides some information on how to best provide the nutrition plan based on sound nutrition principles:

Breakfast Ideas
• A bowl of healthy, high fibre cereal with a sliced banana and low-fat milk plus a slice of whole grain toast with marmalade.
• A bowl of cooked porridge with raisins and wheatgerm, served with low-fat milk, plus a slice of multigrain toast with fresh sliced tomato and chopped basil.
• An apple, a boiled egg and a slice of wholemeal toast with a little low-fat spread and vegemite.
• A small bowl of fresh fruit salad with some non-fat yoghurt.
• Baked beans and grilled tomatoes on toast plus a glass of low-fat milk.

Lunch Ideas
Lunch does not need to be large, but try to chose from the list below.
Sandwiches - fillings:
• turkey
• chicken
• salad
• tuna
• low-fat cheese
• Water based soups.
• Fruit.
• Rice, pasta (no cream-based sauces).

Dinner Ideas
Try to maintain a protein-based meal at dinner as latest research shows this can reduce the rate at which your body stores fat.
• Chicken
• Steak
• Fish
• Vegetables
• Lean meats
• Salads

Snacks
Snacks are essential during the day to keep you energized but the key to weight loss is to make sure they are healthy. i.e., reduce fat and sugar.
• Fresh fruit.
• Low calorie jelly.
• Fresh popped corn.
• Low fat yoghurt.
• Breakfast cereals.
Protein shakes.

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