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 Vegans Lacto-ovo 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 and Disadvantages of the Vegetarian Eating Style
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

5. Health Conditions Diabetes Food Allergies Lactose Intolerance
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
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