1. Male Height to Weight Ratio This information is NOT a substitute for medical advice or treatment Copyright © Disabled-World.com All rights reserved. 118919

2. Body Mass Index (BMI) Your BMI measurement can be used to determine obesity and the increased risk for various diseases BMI is a screening tool used to measure weight relative to height. How to calculate BMI BMI = (weight in pounds) x (703) (height inches)x(height inches) What the BMI numbers mean: Below 18.5 Underweight 18.5 – 24.9 Normal 25.0 – 29.9 Overweight 30.0 and Above Obese

3. NUTRITION: Diets for Individual Needs Ms. Mai Lawndale High School

4. Diets for Individual Needs At different stages of life, people have different nutritional needs Although dietary guidelines still apply, there are also individual needs that require special consideration pregnant women adolescents and adults athletes in training people with food allergies people with health conditions

5. Healthy Mothers and Babies Good nutrition before and during pregnancy is very important to the health of the mother and her baby During pregnancy, the fetus grows rapidly while the mother supplies the baby ’ s nutrients through her diet Mothers need an increase amount of protein, calcium, iron, and magnesium during pregnancy

6. Healthy Mothers and Babies Many mothers will take supplements because it is difficult for them to obtain enough nutrient from food alone Sometimes mothers will try to limit her caloric intake because of the weight gain, which can deprive the baby of nutrients On average, a mother should gain about 25-30 pounds during the pregnancy (30-35 pounds if she is a teenager)

7. Healthy Mothers and Babies During pregnancy, mothers should also avoid drugs and alcohol because they may damage the fetus It is also good to limit medication, caffeine, and tobacco because these often produce smaller, less healthy babies (under 5 ½ lbs) On average, mothers should intake about 500 extra Calories per day during pregnancy, and afterwards if they plan to breast-feed

8. Adolescents The total Calories needed during adolescent years is typically higher than any other time Adolescent girls = 1,800-2,200 Calorie/day Adolescent boys = 2,600-2,900 Calories/day This makes it easier for boys to get their nutrients because they are eating more

9. Adolescents Often times, adolescents will eat too much protein and fat, and too little carbohydrates, fruits, and vegetables It is particularly important for girls to eat enough Calcium to build strong bones and protect against osteoporosis

10. Adults At older stages of life, the body ’ s nutrient needs remain the same, but fewer Calories are needed to maintain body weight Often times, an adult ’ s fat will increase and muscle mass will decrease, but their overall body weight will stay the same Much of an adults poor health is due to high levels of stress, overeating, and the use of alcohol

11. Sports Nutrition Although there may be many sports nutrition diets, all nutritionists agree that adequate water intake and high levels of carbs are the most important requirement for athletes An athlete ’ s high level of activity require energy that is stored in the muscle after you eat complex carbs (pasta, rice, potatoes)

12. Pre-Game Meals and Snacks You ability to maintain high levels of energy during an activity depends upon what you eat before the activity Nutritionists recommend small meals eaten 2-3 hours before competition that can be digested quickly Student athletes often think that eating candy and other sugars will help them gain energy, but it actually hurts their performance

13. Pre-Game Meals and Snacks Candy bars have more fat than carbohydrates and are difficult to digest The body responds to the rise in sugar levels by removing the sugar from the blood As the athlete begins to exercise, the blood sugar levels drop too low leaving the athlete very weak

14. Fluids The most important need for an athlete is adequate fluids In 1 hour of heavy activity, the body may lose 2-3 quarts of water It is important to drink plenty of water before, during, and after exercise As you sweat, you lose both water and electrolytes (Sodium, Chlorine, Calcium) It is important to replace those lost electrolytes at your next meal, not eat salt tablets

15. Increasing Strength Most people in the US eat more protein than their bodies need For people who are not active, the extra protein is converted into fat For active people who exercise, the extra protein can be used to build muscle If muscle builders eat balanced meals, they do not need protein drinks, extra vitamins, or other supplements

16. Special Needs: Diabetes When carbohydrates are digested, glucose is produced and enters the blood Insulin is a hormone needed for glucose to go from the blood into the cells (converted to energy) If there is enough insulin in the body, the glucose is converted into energy

17. Diabetes Diabetes Mellitus is the condition where the body does not produce insulin, or has too little insulin People with diabetes have problems metabolizing carbohydrates, protein, and fat, and have higher risks of kidney problems, heart disease, and blindness Diabetes is usually genetic, or due to obesity

18. Diabetes Although no cure has been found yet, daily injections of insulin and a controlled diet can help diabetics A good diet for diabetics is high in fiber and low in cholesterol and fat Diabetics should monitor their intake of high-sugar foods, and eat regular meals

19. Special Needs: Food Allergies Sometimes, people have unpleasant reactions to milk, wheat, eggs, fish, shellfish, or nuts Food allergy is a condition in which the body will release substances (histamine) to the surrounding tissues in response to food Most reactions are digestive disorders, stomach pains, diarrhea, or breathing problems

20. Food Allergies Anaphylactic shock is when the entire body is affected by the histamine the body releases A person can go into shock or die if medical help is not obtained immediately Another food allergens is sulfite (a food additive used to prevent discoloration or spoiling of foods such as grapes and drinks)

21. Food Allergies The FDA banned the use of sulfites in salad bars because of the potential for allergic reactions (people with asthma) Another food additive is Monosodium Glutamate (MSG) which is used to flavor many Asian foods Reading food labels carefully and asking restaurant questions are ways to prevent allergic reactions

22. Special Needs: Heart Disease The American Heart Association says that 1 in 4 people in the US have some form of heart disease People with high blood pressure and cholesterol levels are at greater risks for heart disease Diets that are high is fats and sodium are directly related to heart disease

23. Strategies for Reducing Sodium Taste your food before salting it Choose fresh and plain vegetables instead of salted canned vegetables Choose fresh meat instead of canned or processed meat Go easy on condiments (sauce, dressing) Check labels for sodium amounts

24. In Conclusion … Although there are dietary guidelines for nutritional needs, a person ’ s stage of life and activity level are also important in determining these needs Different people may need to follow different nutritional guidelines to feel healthy and perform at their best Consider your personal circumstances in order to choose the diet that is best for you