1. Lesson 3
Lifelong nutrition

2. 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

3. 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

4. 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

5. 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.

6. Health Conditions Diabetes Food Allergies Lactose intolerance
Celiac disease (aka gluten intolerance)
High Blood Pressure
High Cholesterol

7. 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.

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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.