Nutritional needs will change throughout your life.

vegetarian

dietary supplements

performance enhancers

herbal supplements

megadoses

Lifelong Nutritional Needs

Your age, gender, lifestyle, and health needs can affect your body’s food needs.

Everyone has different nutritional needs.

Lifelong Nutritional Needs

Factors that Affect Your Nutritional Needs

Age

Gender

Activity Level

As you get older, your calorie needs will change based on your activity level.

Females tend to need fewer calories but more of some nutrients than males.

The more active you are, the more calories your body needs.

Vegetarian Diets

A healthful vegetarian diet contains a variety of foods, including plenty of vegetables, fruits, and whole-grain foods.

VegetarianA person who eats mostly or only plant-based foods

Vegetarian Diets

Types of Vegetarians

Vegans eat only plant-based foods.

Lacto-ovo vegetarians also include dairy foods and eggs in their diet.

Lacto vegetarians include dairy foods in their diet.

Ovo vegetarians include eggs in their diet.

Vegetarian Diets

People may choose a meatless diet for many reasons.

Personal preference for

vegetarian foods

Religious, cultural, or economic reasons

HealthReasons

Vegetarian Diets

Plant-based foods tend to be lower in saturated fat and cholesterol, and higher in fiber, than most animal-based foods.

 

A well-planned meatless diet may help reduce the risk of cardiovascular disease and some types of cancer.

Vegetarian Diets

Plant-based foods tend to be lower in certain nutrients, such as protein, iron, calcium, zinc, and some B vitamins.

 

One nutrient, vitamin B12, is found only in animal-based foods.

Vegetarian Diets

Some vegetarians may need to take dietary supplements to obtain all the nutrients.

Dietary supplementsProducts that supply one or more nutrients as a supplement to, not a substitute for, healthful foods

Health Conditions

Diabetics

Food Allergies

Lactose Intolerance

Gluten Intolerance

Celiac Disease

High Blood Pressure

High Cholesterol

Control carbohydrate intake to control blood sugar.

Avoid the foods and food ingredients they are allergic to.

Consume less lactose.

Avoid glutens.

Avoid grains and grain-based products.

Reduce salt intake.

Reduce intake of saturated fats and trans fats.

Nutrition for Athletes

a balanced diet that supplies enough nutrients to support health.

more calories to provide additional fuel.

more protein and carbohydrates than inactive people.

more calories from nutrient-dense foods and foods higher in carbohydrates.

Athletes need:

Making Weight

If your sport requires you to “make weight” to compete with others in the same weight class, you must compete at a weight that’s right for you.

 

Your ideal weight will put your BMI in a healthy range and allow you to eat enough to meet your daily nutrient needs.

Hydration

Teen girls should drink 9 cups of non-caffeinated fluids each day.

Teen boys should drink 13 cups of non-caffeinated fluids each day.

Student athletes may need more fluids.

Hydration

To prevent dehydration and heatstroke, drink water before and after you exercise, and every 15 minutes or so during a workout.

Hydration

Dehydration can lead to fatigue, dizziness or light-headedness, cramping, and an imbalance of electrolytes—minerals that help maintain the body’s fluid balance.

 

The minerals sodium, chloride, and potassium are all electrolytes.

Avoiding Performance Enhancers

Some athletes try to gain an extra edge by using illegal performance enhancers.

Performance enhancersSubstances that boost athletic ability

Avoiding Performance Enhancers

Anabolic Steroids

Androstenedione

Creatine

Energy Drinks

These dangerous drugs have the same effect as male hormones (known as androgens) and are used to boost muscle growth.

Andro is a weaker form of the androgens that the body produces naturally. It is used to build muscle.

This compound helps release energy and can cause cramps, nausea, and heart, liver, and kidney damage.

Energy drinks contain high amounts of caffeine and provide energy by increasing your heart rate. These beverages can lead to dehydration.

Eating Before a Competition

Eat about three to four hours before a competition and drink plenty of water before, during, and after the competition.

 

Choose meals that are high in carbohydrates and low in fat and protein.

Using Supplements

Dietary supplements can help people meet their nutrient needs if they cannot do it with food alone.

Dietary supplements provide various combinations of vitamins, minerals, protein, and fiber.

Using Supplements

Dietary supplements are no substitute for eating a variety of healthful foods.

Using Supplements

People recovering from illness or taking certain medications may need to take supplements.

Pregnant or nursing women may use supplements to get the extra nutrients their bodies need.

Vegetarians may use supplements to provide nutrients they do not get from animal-based foods.

Concerns About Dietary Supplements

Most people who follow a nutritious, well-balanced eating plan will not need a multivitamin.

 

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

Concerns About Dietary Supplements

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

Concerns About Dietary Supplements

Taking megadoses of any supplement can be dangerous, especially fat-soluble vitamins, which can build up in body fat and become toxic.

MegadosesVery large amounts

Concerns About Dietary Supplements

The National Institutes of Health (NIH) cautions that herbal supplements are just like drugs.

Herbal supplementsDietary supplements containing plant extracts

Concerns About Dietary Supplements

Herbal supplements can be dangerous.

 

Some herbal supplements have been known to cause heart attack, stroke, or serious liver damage.

After You ReadReviewing Facts and Vocabulary

Dietary supplements are products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods.

1. What are dietary supplements?

After You ReadReviewing Facts and Vocabulary

2. List three factors that can affect your body’s nutrient needs.

Age, gender, activity level

After You ReadReviewing Facts and Vocabulary

3. Why should teen athletes avoid performance enhancers?

Teen athletes should avoid performance enhancers because they pose health risks and many are illegal and/or banned in competitive sports.