2. 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.

3. Lesson 3 Lesson Objectives Understand the specific nutritional needs of different groups. Explain the importance of proper nutrition in promoting optimal health for pregnant women, mothers, babies, and young children. Identify good nutrition as a health-promoting behavior that will enhance and maintain personal health throughout life. In this lesson, you’ll learn to:

4. 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

5. 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 Performance Nutrition Electrolytes Sodium Potassium Chloride

6. Lesson 3 Rehydration Performance Nutrition RehydrationRehydration 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.

7. Lesson 3 Making Weight Performance Nutrition 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

8. Lesson 3 Eating Before Competition Performance Nutrition 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.

9. 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

10. 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. Vegetarianism Because vegans consume no meat or dairy products, they mustvegans obtain vitamin D, vitamin B12, and calcium from other sources.

11. 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.

12. Lesson 3 Risks of Dietary Supplements 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.

13. 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

14. 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 Nutrition Throughout the Life Span Folate can prevent spinal defects in the developing fetus. Sources: Fruits, dark green leafy vegetables, and fortified grain products FolateIronCalcium

15. Lesson 3 Between a child’s 2 nd and 5 th birthday Nutrition for Infants and Young Children Nutrition Throughout the Life Span 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

16. Lesson 3 Nutrition and Older Adults Nutrition Throughout the Life Span 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.

17. Lesson 3 Using Anabolic Steroids Performance Nutrition 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

18. Lesson 3 Nutrition During Pregnancy Nutrition Throughout the Life Span 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

19. Lesson 3 Nutrition During Pregnancy Nutrition Throughout the Life Span 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.

20. Lesson 3 Nutrition for Infants and Young Children Nutrition Throughout the Life Span 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

21. Lesson 3 Nutrition for Infants and Young Children Nutrition Throughout the Life Span 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

22. Lesson 3 Vegetarian Eating Plans Vegetarianism

23. 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 Electrolytes Sodium Potassium Chloride Electrolytes are minerals that help maintain the body’s fluid balance. Hydration Performance Nutrition

24. Lesson 3 Rehydration Performance Nutrition 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.

25. 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 Vegetarians are people who eat mostly or only plant foods.

26. 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. Vegetarianism Because vegans consume no meat or dairy products, they must obtain vitamin D, vitamin B12, and calcium from other sources. A vegan is a vegetarian who eats only plant foods.

27. 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? Dietary Supplements A dietary supplement is a nonfood form of one or more nutrients.

28. Lesson 3 Risks of Dietary Supplements 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.

29. Lesson 3 Risks of Dietary Supplements 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.