2.  Your age, gender, lifestyle, and health needs can affect your body’s food needs  Everyone is different and will have different nutritional needs  Factors that affect your nutritional needs  Age – the older you get, your calories needs will change based on your activity level  Gender – females tend to need fewer calories but more of some nutrients than males  Activity level – the more active you are, the more calories your body needs

3.  A person who eats mostly or only plant-based foods  Contain a variety of foods to include:  Vegetables, fruits and whole-grains  Types of Vegetarians  Vegans – eat only plant based foods  Lacto-ovo – include dairy foods and eggs in diet  Lacto vegetarians – dairy foods in their diet  Ovo vegetarians – eggs in their diet  People may choose a meatless diet for many reasons  Health reasons, religious/cultural or economic reasons, or personal preference

4.  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  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  Some vegetarians may need to take dietary supplements to obtain all the nutrients  Products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods

5.  Diabetics  Control carbohydrate intake to control blood sugar  Food allergies  Avoid the foods and food ingredients they are allergic to  Lactose intolerance  Consume less lactose  Gluten intolerance  Avoid glutens  Celiac disease  Avoid grains and grain-based products  High blood pressure  Reduce salt intake  High cholesterol  Reduce intake of saturated fats and trans fats.

6.  Athlete need what?  A balanced diet that supplies enough nutrients to support health  More calories to provide additional fuel  More protein and carbohydrate  More calories from nutrient-dense foods  More calories from foods higher in carbohydrates  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.  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

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

8.  Some athletes try to gain an extra edge by using illegal performance enhancers  Substances that boost athletic ability  Different types of performance enhancers  Anabolic steroids  These dangerous drugs have the same effect as male hormones (known as androgens) and are used to boost muscle growth.  Androstenedione  Andro is a weaker form of the androgens that the body produces naturally. It is used to build muscle.  Creatine  This compound helps release energy and can cause cramps, nausea, and heart, liver, and kidney damage  Energy drinks  Energy drinks contain high amounts of caffeine and provide energy by increasing your heart rate. These beverages can lead to dehydration

9.  Dietary supplements can help people meet their nutrient needs if they cannot do it with food alone.  provide various combinations of vitamins, minerals, protein, and fiber.  Remember dietary supplements are no substitute for eating a variety of healthful foods  Vegetarians may use supplements to provide nutrients they do not get from animal-based foods  Pregnant or nursing women may use supplements to get the extra nutrients their body needs  People recovering from illness or taking certain medications may need to take supplements

10.  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  Do not take supplements that provide more than 100 percent of the Daily Values for any nutrient  Taking megadoses of any supplement can be dangerous, especially fat-soluble vitamins, which can build up in body fat and become toxic  Very large amounts  The National Institutes of Health (NIH) cautions that herbal supplements are just like drugs  Dietary supplements containing plant extracts  Can be dangerous, can cause heart attacks, strokes, and liver damage