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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:
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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 vegetarians • Vegans- strictest, eat only plant-based foods • Lacto-ovo- eat dairy foods and eggs • Lacto- add dairy foods to their diet • Ovo- 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 • Diabetes • Food Allergies • Lactose intolerance • Celiac disease (aka gluten intolerance) • High Blood Pressure • High 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.