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+ Folic Acid and Other Vitamins and Minerals + Macro vs. Micro Macronutrients: nutrients needed in larger amounts Carbohydrates, Fats, Proteins Provide energy Micronutrients: nutrients needed in smaller quantities Vitamins, Minerals Do not provide energy + Calcium Best absorbed after puberty through age 25 Body’s Goal: to get enough calcium in it’s bones to last a lifetime Once bones begin to lose calcium, osteoporosis sets in causing bones to fracture easily Calcium is best absorbed when a person eats or drinks good calcium and vitamin D foods; does weight bearing activity; and has good estrogen or testosterone blood levels after puberty Sources: milk, soymilk, yogurt, cheese, ice cream, tofu, beans, seeds, green leafy vegetables + Iron Blood cells low in iron are less effective in carrying oxygen, resulting in exceptional fatigue (anemia). Women are more likely to experience iron deficiency than men Sources: liver, red meats, baked beans, peas, cream of wheat, fortified cereals, green leafy vegetables + Folic Acid Extremely important in forming DNA of new cells Sources: orange juice, citrus fruits, leafy green vegetables, beans, rice and pasta B Vitamin that helps a baby’s neural tube (the part of a developing baby that becomes the brain and spinal cord) develop properly Adequate folic acid intake is linked to a significantly reduced risk that a baby will have defects of the brain and spinal cord, such as spina bifida and other types of serious birth defects A study in 2008 found that inadequate levels of folic acid are linked to an increased risk of early miscarriage + Not enough folic acid? Spina Bifida Cleft Lip + Vitamin C Vitamin C helps to strengthen the immune system. Sources: orange juice, oranges, cantaloupe, broccoli, red pepper, and kiwi. 9.NPA.2.1 Plan vegetarian diets that are balanced and nutrient-dense. Vegans Do not eat ANY meat or use any animal byproducts. Missing from their menu: all meat, cheese and dairy Many vegans will also not buy items made from animals like leather shoes, bags, or use most cosmetic products. Can they eat jello? – No gelatin products contain horse hooves Will not eat: meat (like Vegans) Will eat: dairy products Most Common Type Will not eat: Red meat, white meat or fish Will eat: Milk and Dairy (Lacto) and Eggs (Ovo) Most common type of vegetarian Will not eat: Red meat Will eat: Everything else Health reasons • Maintaining a Healthy Weight – nutrition review says vegetarians weigh 4-20% less than meat eaters • Fruits and Vegetables are the best source of important vitamins and minerals • Avoid meat = avoiding food additives • Vegetarian diets are high in fiber (helps us feel fuller faster and longer) Moral Objections – treatment of animals Religious beliefs – some religions view animals as unclean and they are not supposed to eat them or anything cooked with their juices • Lack of variety – need to make sure to eat different foods form all the food groups • Insufficient nutrients – need to monitor the following: • Protein • Calcium • Iron • B12 • Eating Out – need to make sure broths do not contain meat products and food is cooked on a clean surface + How to Meet Special Dietary Needs of an Athlete + Myth or Fact? The more protein you eat, the more muscle you’ll gain. + Myth Muscle tissue is made up of protein, and athletes do need a bit more protein than non-athletes, but the fact is that the vast majority of athletes meet their daily protein needs without even really trying. Extra protein beyond what's needed is just extra calories. Leaner sources of protein with other food groups is recommended. + What Is the Best Diet for Athletes? All athletes need a diet which provides energy in the form of carbohydrates and fat as well as essential protein, vitamins, and minerals. 55-60% of calories should come from carbohydrates. No more than 30% of calories should come from fat. 10-15% of calories should come from protein. + A Pre-Game Meal Consumed 3-4 Hours Before Activity is Optimal to Fuel Working Muscles Most research recommends pre-game meals which provide 500-1,000 calories. The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, cold cereals, pasta, fruit, and vegetables). These are digested at a rate which provides consistent energy to the body. + A Pre-Game Meal Consumed 3-4 Hours Before Activity is Optimal to Fuel Working Muscles Avoid meals high in fat as it takes longer to digest. Take in adequate fluids. Avoid caffeine which can lead to dehydration by increasing urination. For protein – Take in small amounts of lean meat, legumes, dried beans, or eggs. These are just a few examples. Make wise choices baked or broiled vs. fried. + Nutrition after Exercise Post exercise is the optimal time to increase glycogen stores. No matter how intense the exercise, it is important to drink plenty of water and eat a balanced meal which has adequate amounts of carbohydrate-rich foods such as grains, pasta, vegetables, and fruits.