Lesson 3

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.