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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

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Vegetarian Diets

• 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

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Advantages and Disadvantages of the Vegetarian Eating Style

Advantages• 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

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Health Conditions• Diabetes

– 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

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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

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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

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Avoiding Performance Enhancers• 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

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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