Lesson 3

Lifelong nutrition

Lifelong Nutritional Needs

Everyone has different nutritional needs We all have individual nutritional preferences

and considerations (people who eat only plant-based foods will select only from those food groups.)

Several factors that affect nutritional needs: Age Gender Activity Level

Vegetarian Diets

A person who eats mostly or only plant-based foods

Several types of vegetariansVegans- strictest, eat only plant-based

foodsLacto-ovo- eat dairy foods and eggsLacto- add dairy foods to their dietOvo- include eggs in their diet

Vegetarian Diets

People choose meatless diets for many reasons: more healthful, religious, cultural, or economic reasons, prefer veggies

Advantages: plant based foods tend to be less in in saturated fats and cholesterol, high in fiber, may help reduce risk of cardiovascular disease and some types of cancer

Vegetarian Diets

Disadvantages: tend to be lower in nutrients such as iron, calcium, protein, iron, zinc, and some B vitamins Vitamin B12 is only found in animal based foods Some vegetarians need to take dietary

supplements – products that supply one or more nutrients as a supplement to, not a substitute for healthful foods, to obtain all nutrients

*a healthful vegetarian diet contains a variety of foods including plenty of vegetables, fruits and whole-grain foods, nuts, eggs and dairy products help vegetarians consume protein.

Health Conditions

DiabetesFood AllergiesLactose intoleranceCeliac disease (aka gluten intolerance)High Blood PressureHigh Cholesterol

Nutrition for Athletes

Athletes need a balanced diet that supplies enough nutrients to support health

When active, you need more calories to provide additional fuel

Teen athletes may need between 2,000-5,000 calories per day depending on the activity, intensity, length and frequency of training

Athletes need more protein and carbohydrates then inactive people

May need more calories in nutrient-dense foods, and foods in carbohydrates

These foods will help maintain energy and keep weight up for athletic competition.

Hydration

Teen girls: 9 cups of non caffeinated fluids a day Teen boys: 13 cups of non caffeinated fluids a day Athletes need more fluids Sweating causes you to lose fluids posing a risk for

dehydration and heatstroke. Dehydration can lead to fatigue, dizziness or light-

headedness and cramping Can lead to imbalance of electrolytes- minerals that

help maintain body’s fluid balance Sodium, chloride and potassium are all electrolytes To prevent dehydration, drink 15 min before and after

workout

Avoid Performance Enhancers

Substances that boost athletic ability Pose health risks, especially for teens It’s illegal and has been banned under the

rules of many sports organizations Best known performance enhancers:

Anabolic Steroids Androstenedione (andro) Creatine Energy Drinks

Eating Before a Competition

Provides body w/ energy it needs to get through the competition

Try eating 3-4 hours before competition so stomach is empty by the time you compete

Eat meals high in carbohydrates and low in fat and protein.

Fat and protein stay in digestive system for longer periods of time

Good foods to eat: pasta, rice, vegetables, breads and fruits

Using Supplements

Provide various combinations of vitamins, minerals, protein and fiber

Herbal supplements- dietary supplements containing plant extracts

They are no substitute for eating a variety of healthful foods

Some people may not be able to get all the nutrients they need through food alone

Supplements may also help people recovering from illness or taking medications that reduce the body’s ability to absorb certain nutrients

Concerns About Dietary Supplements

Multivitamins and mineral supplements are generally safe to use as long as you use them correctly.

Do not take supplements that provide more than 100% of the Daily Values for any nutrient

Taking megadoses ( very large amounts) of any supplement can be dangerous.

Some vitamins (A,E,D,K) can build up in the body and become toxic

Herbal supplements can be dangerous. They are believed by some to be “natural” and a safe alternative to drugs for treating certain conditions.

Using the herb ephedra, or mu huang, can lead to a heart attack or stroke. This herb was banned in 2004

Kava and comfrey have been linked to serious liver damage

Concerns About Dietary Supplements

National Institutes for Health (NIH) cautions that herbal supplements are like drugs

Aren’t regulated in the same way as food and drugs

U.S. Food and Drug Administration (FDA) can take action to stop the sale of supplements that are unsafe or mislabeled

Check with health care provider before using supplement.