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Lesson 3

Lesson 3. Lifelong Nutrition. Lifelong Nutritional Needs. Factor’s that can affect your body’s food needs Age Gender Activity Level Lifestyle Health Needs. Vegetarian Diets. Vegetarian A person who eats mostly or only plant-based foods Vegans Only eat plant-based foods

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Lesson 3

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  1. Lesson 3 Lifelong Nutrition

  2. Lifelong Nutritional Needs • Factor’s that can affect your body’s food needs • Age • Gender • Activity Level • Lifestyle • Health Needs

  3. Vegetarian Diets • Vegetarian • A person who eats mostly or only plant-based foods • Vegans • Only eat plant-based foods • Lacto-ovo Vegetarian • Eat plant foods and add dairy foods and eggs • Lacto Vegetarian • Eat plant foods and add dairy • Ovo Vegetarian • Eat plant foods and include eggs

  4. Advantages Plant based foods tend to be: Lower in saturated fat and cholesterol Higher in fiber May reduce the risk of cardiovascular disease and some types of cancers Disadvantages Plant based foods tend to be: Lower in certain nutrients Protein, Calcium, Since, Iron, and some B vitamins (B12) Dietary Supplements Products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods Advantages and Disadvantages of the Vegetarian Eating Style

  5. Health Conditions • Diabetes • Monitor their eating to make sure their blood sugar stays at a healthy range • Food Allergies • Range from merely annoying to life threatening • Lactose Intolerance • Cannot easily digest lactose in milk and some dairy products • Celiac Disease • Gluten intolerance • Cannot tolerate the protein Gluten, found in wheat, rye, and barley, and possibly oats • High Blood Pressure • “Silent Killer” • Consuming salt increases BP • High Cholesterol • Reduce intake of saturated fats and trans fats

  6. Nutrition for Athletes • When a person is very active they need more calories to provide additional fuel • Teen athletes may need 2,000 to 5,000 calories per day • Need more protein and carbohydrates

  7. Hydration • Teen girls should try to drink 9 cups of non-caffeinated fluids each day • The more active you are the more fluids you need • Dehydration can lead to fatigue, dizziness or light-headedness, and cramping • Dehydration can lead to an imbalance of electrolytes which are minerals that maintain the body’s fluid balance • Sodium, Chloride, and Potassium

  8. Avoiding Performance Enhancers • Performance Enhancers • Substances that boost athletic ability • Anabolic steroids • Illegal without doctor’s prescription • Same effect as male hormones (androgens) • Androstenedione (andro) • Weaker than anabolic steriods • Banned in professional sports • Creatine • Helps release energy • Give a quick burst of energy without muscle fatigue • Dangerous side effects: cramps, nausea to heart, liver, and kidney damage • Energy Drinks • High amounts of caffeine • Quick energy in an unhealthy way by increasing your heart rate • Lose more fluids, leading to dehydration

  9. Using Supplements • Dietary supplements can help people meet their nutrient needs if they cannot do it with food alone • Herbal Supplements • Dietary supplements containing plant extracts • Megadoses • Very large amounts • Can be dangerous if you take too much of a supplement like vitamins A, D, E, K • Ephedra or ma huang = lead to heart attack or stroke • Banned in 2004

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