Nutrition for Individual Needs

1. Nutrition for Individual Needs

2. Performance Nutrition • The Training Diet – eat meals that are balanced, moderate, and varied. Eat more calories from nutrient-dense foods • Hydration (drinking) – because you lose fluids through perspiration (sweat), breathing, & waste elimination (using the bathroom) you need to drink fluids (water). • Rehydration – restoring lost body fluids

3. Anabolic Steroids • Bodybuilding drug to build muscle mass • Unhealthy • Dangerous side effects • Acne • Breast development in men • Heart attacks • Liver cancer

4. *Vegetarianism • Vegetarian – a person who eats mostly or only plant foods • WHY? • Religious or cultural reasons • Concern for the environment • Moral concerns: how animals are raised & slaughtered • Health reasons

5. *Health Benefits of a Vegetarian Diet • Reduce risk of • Cardiovascular (heart & blood vessels) disease & • Some cancers • And the reduced risk of many other health problems

6. *Types of Vegetarians • Lacto-ovo: eat dairy (milk, yogurt, cheese) products (lacto) & eggs (ovo) in addition to plant sources • Lacto: dairy in addition • Ovo: eggs, fortified soy milk/soy cheese (sub for dairy) • Pescatarian – NO mammals or birds. Fish OK • Vegan: NO ANIMAL PRODUCTS, only eat plant food

7. *Meeting Vegetarian Needs • Eat a variety of incomplete proteins (ex: beans & rice) in combination to make a complete protein • Make sure to get enough iron, zinc, and B vitamins • Eat a variety of fruits, vegetables, leafy greens, whole grains, nuts, seeds, and legumes (beans), dairy products or alternative (soy), and eggs

8. Dietary Supplements • Dietary Supplements – non-food form of one or more nutrients • Megadose – very large amount of a dietary supplement • Herbal supplement – chemical substance from plants that may be sold as a dietary supplement

9. Nutrition During Pregnancy • Because a developing fetus relies on its mother for all needs the mother needs to eat healthfully and avoid harmful substances • Folate/folic acid (a B vitamin) – can prevent spinal defects. • Found in fruits, dark green leafy vegetables, & fortified grain products. • Iron – meat, poultry, fish, dark green leafy vegetables, enriched grain products • Calcium – builds bones & teeth. Dairy products, dark green leafy vegetables, calcium fortified cereals and drinks