2. Lesson 3 Bell Ringer An individual’s nutritional needs change throughout his or her life. Brainstorm a list of times in a person’s life during which nutritional needs may change. Briefly explain each of your choices.

3. Lesson 3 Eating meat is unhealthy. Does it seem to you that everyone has a different idea about proper nutrition? Nutrition for Individual Needs In truth, proper nutrition depends on the individual. Eating too many carbohydrates is bad for you.

4. Lesson 3 Assess the specific nutritional needs of different groups Describe the proper nutrition for pregnant women, mothers, babies, and young children Demonstrate health-promoting behavior that will enhance and maintain wellness In this lesson, you will learn to: Lesson Objectives

5. Lesson 3 Class Discussion Athletes have different nutritional needs than a non-athletes. Do you agree with this statement? Why or why not?

6. Lesson 3 The best eating plan for athletes is one that is balanced, moderate, and varied. Active individuals need to eat more calories from nutrient- dense foods to maintain their weight and energy levels when training. The Training Diet Performance Nutrition

7. Lesson 3 Your body naturally loses fluids through: Perspiration Breathing Waste elimination These fluids must be replaced to avoid dehydration and heatstroke. Becoming dehydrated can lead to an imbalance of electrolytes.electrolytes Hydration Electrolytes Sodium Potassium Chloride Performance Nutrition

8. Lesson 3 Rehydration Rehydration is important after physical activity and competition.Rehydration You must take in as much water and electrolytes as you lose. Drink 16 ounces of fluid for every pound of body weight lost through sweat. Performance Nutrition

9. Lesson 3 Making Weight When competing in specific weight classes in sports such as boxing or wrestling, always compete at a weight that’s right for you. Athletes should follow a sensible plan and try to lose only one-half pound to one pound each week. Gaining Weight A slow, steady weight gain of no more than one to two pounds per week is recommended. Losing Weight Performance Nutrition

10. Lesson 3 Critical thinking Why is there so much misinformation regarding athletes and dieting?

11. Lesson 3 Answer People look for quick, easy answers to gain more speed, strength, etc.

12. Lesson 3 Eating Before Competition Eat three to four hours before competition. Choose a meal that’s high in carbohydrates and low in fat and protein. Drink plenty of water before, during, and after competing. Performance Nutrition

13. Lesson 3 People become vegetarians for health reasons, religious orvegetarians cultural reasons, and environmental reasons. Vegetarians reduce their risk of cardiovascular disease and some cancers by: Cutting out the saturated fats and cholesterol found in many animal products. Consuming more fruits, vegetables, and whole grains. Benefits of Vegetarianism Vegetarianism

14. Lesson 3 Vegetarians need to eat: Meeting Nutrient Needs A variety of incomplete proteins. Adequate amounts of iron, zinc, and B vitamins. Adequate amounts of various nutrient-dense foods. Because vegans consume no meat or dairy products, they mustvegans obtain vitamin D, vitamin B12, and calcium from other sources. Vegetarianism

15. Lesson 3 Why Do People Take Supplements? Dietary Supplements Eating healthful meals and snacks based on the Food Guide Pyramid can provide you with all the nutrients your body needs. A health care provider may recommend a dietary supplement to people with certain lifestyles or medical conditions.dietary supplement Dietary supplements may contain vitamins, minerals, fiber, protein, or herbs. Supplements can be in pill, capsule, powder, or liquid form.

16. Lesson 3 Risks of Dietary Supplements Taking a megadose can be dangerous.megadose Claims of herbal supplements, often sold as “natural” nutrition aids, are not based on conclusive scientific evidence.herbal supplements The Center for Food Safety and Applied Nutrition (CFSAN) of the U.S. FDA alerts consumers to potentially dangerous dietary supplements. Some herbal supplements known to have dangerous side effects include ephedra, lobelia, yohimbe, and chaparral. Dietary Supplements

17. Lesson 3 Nutrition Throughout the Life Span People have different nutritional needs at different stages of life. Most people can get all the calories and nutrients they need each day by following the recommendations from the Dietary Guidelines and the Food Guide Pyramid. Nutritional Needs at Different Stages of Life

18. Lesson 3 Pregnant females need to eat healthfully and avoid harmful substances such as tobacco, alcohol, and other drugs. They are encouraged to increase their intake of foods rich in folate, iron, and calcium. Nutrition During Pregnancy Folate can prevent spinal defects in the developing fetus. Sources: Fruits, dark green leafy vegetables, and fortified grain products FolateIronCalcium Nutrition Throughout the Life Span

19. Lesson 3 Between a child’s 2 nd and 5 th birthday Nutrition for Infants and Young Children After a child’s 1 st birthday Breastfeeding is the best way to feed infants. Alternatively, fortified formulas provide the nutrients that infants need. Within a child’s 1 st year Nutrition Throughout the Life Span

20. Lesson 3 Nutrition and Older Adults Most older adults can get all the calories and nutrients they need by following the recommendations in the Dietary Guidelines and the Food Guide Pyramid. In certain cases, health care providers might recommend a dietary supplement to help meet older adults’ nutrient needs. Nutrition Throughout the Life Span

21. Lesson 3 1.high-carbohydrate 2. nutrient-poor 3.high-protein 4. high-fat Choose the appropriate option. Quick Review Q. An athlete should eat a ______ meal before competing.

22. Lesson 3 A. 1. high-carbohydrate An athlete should eat a high-carbohydrate meal before competing. Click Next to attempt another question. Quick Review - Answer

23. Lesson 3 Quick Review Q. A vegetarian is a person who only eats poultry and fish occasionally. True False Choose the appropriate option.

24. Lesson 3 A. False. A vegetarian is a person whose diet is mostly or completely plant-based. Click Next to attempt another question. Quick Review - Answer

25. Lesson 3 Quick Review Q. What are megadoses and why might they be dangerous? 1.Megadoses are very large amounts of dietary supplements and may be dangerous because they can cause toxicity in the body. 2. Megadoses are combinations of amino acids and vitamins and can be dangerous when eaten with red meat. 3. Megadoses are natural vitamins and may be dangerous when combined with synthetic vitamins. 4. Megadoses are large amounts distilled antioxidants, and may be dangerous when combined with vitamins C and E.

26. Lesson 3 Click Next to attempt another question. Quick Review - Answer A. 1. Megadoses are very large amounts of dietary supplements and may be dangerous because they can cause toxicity in the body. Megadoses are very large amounts of dietary supplements, and may be dangerous because they can cause toxicity in the body.

27. Lesson 3 Quick Review Q. Good nutrition enhances and maintains personal health throughout life. True False Choose the appropriate option.

28. Lesson 3 Click Next to attempt another question. Quick Review - Answer A. True. Good nutrition enhances and maintains personal health throughout life.

29. Lesson 3 End of Lesson 3 Click Home to view the Main menu.

30. Lesson 3 Using Anabolic Steroids Using anabolic steroids or other drugs to build muscle mass is not healthy. Use of these substances is illegal. Athletes who test positive for steroids and similar drugs are often disqualified from their sport. Many of these drugs have dangerous side effects: Acne Breast development in men Heart attacks Liver cancer Performance Nutrition

31. Lesson 3 Nutrition During Pregnancy Pregnant females need to eat healthfully and avoid harmful substances such as tobacco, alcohol, and other drugs. They are encouraged to increase their intake of foods rich in folate, iron, and calcium. FolateCalcium Calcium helps build the bones and teeth of the developing fetus and replaces any calcium taken from the mother’s bones. Sources: Diary products, green leafy vegetables Iron Nutrition Throughout the Life Span

32. Lesson 3 Nutrition During Pregnancy Iron helps build and renew hemoglobin, the oxygen-carrying compound in blood cells. Sources: Meat, poultry, and enriched grain products FolateIronCalcium Pregnant females need to eat healthfully and avoid harmful substances such as tobacco, alcohol, and other drugs. They are encouraged to increase their intake of foods rich in folate, iron, and calcium. Nutrition Throughout the Life Span

33. Lesson 3 Nutrition for Infants and Young Children Between a child’s 2 nd and 5 th birthday Breastfeeding is the best way to feed infants. Alternatively, fortified formulas provide the nutrients that infants need. After a child’s 1 st birthday Within a child’s 1 st year Nutrition Throughout the Life Span

34. Lesson 3 Nutrition for Infants and Young Children Breastfeeding is the best way to feed infants. Alternatively, fortified formulas provide the nutrients that infants need. After a child’s 1 st birthday Between a child’s 2 nd and 5 th birthday Within a child’s 1 st year Nutrition Throughout the Life Span

35. Lesson 3 Vegetarian Eating Plans Vegetarianism

36. Lesson 3 Your body naturally loses fluids through: Perspiration. Breathing. Waste elimination. These fluids must be replaced to avoid dehydration and heatstroke. Becoming dehydrated can lead to an imbalance of electrolytes.electrolytes Chloride Electrolytes are minerals that help maintain the body’s fluid balance. Electrolytes are minerals that help maintain the body’s fluid balance. Hydration Performance Nutrition Electrolytes Sodium

37. Lesson 3 Rehydration Rehydration is important after physical activity and competition. You must take in as much water and electrolytes as you lose. Drink 16 ounces of fluid for every pound of body weight lost through sweat. Rehydration is the process of restoring lost body fluids. Performance Nutrition

38. Lesson 3 People become vegetarians for health reasons, religious orvegetarians cultural reasons, and environmental reasons. Vegetarians reduce their risk of cardiovascular disease and some cancers by: Cutting out the saturated fats and cholesterol found in many animal products. Consuming more fruits, vegetables, and whole grains. Benefits of Vegetarianism Vegetarian is a person who eats mostly or only foods that come from plant sources. Vegetarianism

39. Lesson 3 Vegetarians need to eat: Meeting Nutrient Needs A variety of incomplete proteins. Adequate amounts of iron, zinc, and B vitamins. Adequate amounts of various nutrient-dense foods. Because vegans consume no meat or dairy products, they mustvegans obtain vitamin D, vitamin B12, and calcium from other sources. A vegan is a vegetarian who eats mostly and only foods that come from plant sources. Vegetarianism

40. Lesson 3 Eating healthful meals and snacks based on the Food Guide Pyramid can provide you with all the nutrients your body needs. A health care provider may recommend a dietary supplement to people with certain lifestyles or medical conditions.dietary supplement Dietary supplements may contain vitamins, minerals, fiber, protein, or herbs. Supplements can be in pill, capsule, powder, or liquid form. Why Do People Take Supplements? A dietary supplement is a nonfood form of one or more nutrients. Dietary Supplements

41. Lesson 3 Risks of Dietary Supplements Taking a megadose can be dangerous. Claims of herbal supplements, often sold as “natural” nutrition aids, are not based on conclusive scientific evidence. The Center for Food Safety and Applied Nutrition (CFSAN) of the U.S. FDA alerts consumers to potentially dangerous dietary supplements. Some herbal supplements known to have dangerous side effects include ephedra, lobelia, yohimbe, and chaparral. A megadose is a very large amount of a dietary supplement. Dietary Supplements

42. Lesson 3 Risks of Dietary Supplements Taking a megadose can be dangerous. Claims of herbal supplements, often sold as “natural” nutrition aids, are not based on conclusive scientific evidence. The Center for Food Safety and Applied Nutrition (CFSAN) of the U.S. FDA alerts consumers to potentially dangerous dietary supplements. Some herbal supplements known to have dangerous side effects include ephedra, lobelia, yohimbe, and chaparral. Herbal supplements are chemical substances from plants that may be sold as dietary supplements. Dietary Supplements

43. Lesson 3 A. Correct! An athlete should eat a high-carbohydrate meal before competing. Click Next to attempt another question. Quick Review - Answer

44. Lesson 3 You have answered the question incorrectly. Go back to try again, or click Next to view the correct answer. Quick Review - Answer

45. Lesson 3 A. Correct! A vegetarian is a person whose diet is mostly or completely plant-based. Click Next to attempt another question. Quick Review - Answer

46. Lesson 3 You have answered the question incorrectly. Go back to try again, or click Next to view the correct answer. Quick Review - Answer

47. Lesson 3 A. Correct! Megadoses are very large amounts of dietary supplements, and may be dangerous because they can cause toxicity in the body. Click Next to attempt another question. Quick Review - Answer

48. Lesson 3 You have answered the question incorrectly. Go back to try again, or click Next to view the correct answer. Quick Review - Answer

49. Lesson 3 A. Correct! Good nutrition enhances and maintains personal health throughout life. Click Next to attempt another question. Quick Review - Answer

50. Lesson 3 You have answered the question incorrectly. Go back to try again, or click Next to view the correct answer. Quick Review - Answer