Transcript Lesson 3
Lesson 3 Nutrition for Individual Needs Does it seem to you that everyone has a different idea about proper nutrition? Eating too many carbohydrates is bad for you. Eating meat is unhealthy. In truth, proper nutrition depends on the individual. Lesson 3 Lesson Objectives In this lesson, you’ll learn to: 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. Lesson 3 Performance Nutrition The Training Diet The best eating plan for athletes is one that is balanced, moderate, and varied. Active individuals need to eat more calories from nutrientdense foods to maintain their weight and energy levels when training. Lesson 3 Performance Nutrition Hydration Your body naturally loses fluids through: Electrolytes Perspiration. Breathing. Waste elimination. Sodium Chloride Potassium These fluids must be replaced to avoid dehydration and heatstroke. Becoming dehydrated can lead to an imbalance of electrolytes. Lesson 3 Performance Nutrition Rehydration 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. Lesson 3 Performance Nutrition Making Weight When competing in specific weight classes in sports such as boxing or wrestling, always compete at a weight that’s right for you. Losing Weight 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. Lesson 3 Performance Nutrition Eating Before Competition 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. Lesson 3 Vegetarianism Benefits of Vegetarianism People become vegetarians for health reasons, religious or 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. Lesson 3 Vegetarianism Meeting Nutrient Needs Vegetarians need to eat: A variety of incomplete proteins. Adequate amounts of iron, zinc, and B vitamins. Adequate amounts of various nutrient-dense foods. Because vegans consume no meat or dairy products, they must obtain vitamin D, vitamin B12, and calcium from other sources. Lesson 3 Dietary Supplements Why Do People Take 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 supplements may contain vitamins, minerals, fiber, protein, or herbs. Supplements can be in pill, capsule, powder, or liquid form. Lesson 3 Dietary Supplements Risks of 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. Lesson 3 Nutrition Throughout the Life Span Nutritional Needs at Different Stages of Life 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. Lesson 3 Nutrition Throughout the Life Span Nutrition During Pregnancy 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. Folate Iron Calcium Folate can prevent spinal defects in the developing fetus. Sources: Fruits, dark green leafy vegetables, and fortified grain products Lesson 3 Nutrition Throughout the Life Span Nutrition for Infants and Young Children Breastfeeding is the best way to feed infants. Alternatively, fortified formulas provide the nutrients that infants need. Within a child’s 1st year After a child’s 1st birthday Between a child’s 2nd and 5th birthday Lesson 3 Nutrition Throughout the Life Span Nutrition and Older Adults 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. Lesson 3 Performance Nutrition Using Anabolic Steroids 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 Lesson 3 Nutrition Throughout the Life Span Nutrition During Pregnancy 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. Folate Iron Calcium 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 Lesson 3 Nutrition Throughout the Life Span Nutrition During Pregnancy 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. Folate Iron Calcium Iron helps build and renew hemoglobin, the oxygen-carrying compound in blood cells. Sources: Meat, poultry, and enriched grain products Lesson 3 Nutrition Throughout the Life Span Nutrition for Infants and Young Children Breastfeeding is the best way to feed infants. Alternatively, fortified formulas provide the nutrients that infants need. Within a child’s 1st year After a child’s 1st birthday Between a child’s 2nd and 5th birthday Lesson 3 Nutrition Throughout the Life Span Nutrition for Infants and Young Children Breastfeeding is the best way to feed infants. Alternatively, fortified formulas provide the nutrients that infants need. Within a child’s 1st year After a child’s 1st birthday Between a child’s 2nd and 5th birthday Lesson 3 Vegetarianism Vegetarian Eating Plans Lesson 3 Performance Nutrition Hydration Your body naturally loses fluids through: Electrolytes Perspiration. Breathing. Waste elimination. These fluids must be replaced to avoid dehydration and heatstroke. Sodium Electrolytes Chloride are minerals that help maintain Potassium the body’s fluid balance. Becoming dehydrated can lead to an imbalance of electrolytes. Lesson 3 Performance Nutrition Rehydration Rehydration is important after physical activity and competition. You must take in as much water Rehydration and electrolytes as you lose. is the process of restoring lost of fluid for every Drink 16 ounces body of fluids. pound body weight lost through sweat. Lesson 3 Vegetarianism Benefits of Vegetarianism People become vegetarians for health reasons, religious or cultural reasons, and environmental reasons. Vegetarians reduce theirVegetarians risk of cardiovascular disease and some cancers by: are people who eat mostly or only plantfats foods. Cutting out the saturated and cholesterol found in many animal products. Consuming more fruits, vegetables, and whole grains. Lesson 3 Vegetarianism Meeting Nutrient Needs Vegetarians need to eat: A variety of incomplete proteins. Adequate amounts of iron, zinc, A vegan is and B vitamins. a vegetarian who eats only Adequate amounts of various plant foods. nutrient-dense foods. Because vegans consume no meat or dairy products, they must obtain vitamin D, vitamin B12, and calcium from other sources. Lesson 3 Dietary Supplements Why Do People Take 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. A dietary Dietary supplements may contain vitamins, minerals, fiber, supplement is a protein, or herbs. nonfood form of one or Supplements can be in pill, capsule, powder, or more liquid form. nutrients. Lesson 3 Dietary Supplements Risks of Dietary Supplements Taking a megadose can be dangerous. Claims of herbal supplements, often sold as “natural” A megadose is nutrition aids, are not based on conclusive scientific evidence. a very large amount of a and Applied Nutrition (CFSAN) of The Center for Food Safety dietary the U.S. FDA alerts consumers to potentially dangerous dietary supplements. supplement. Some herbal supplements known to have dangerous side effects include ephedra, lobelia, yohimbe, and chaparral. Lesson 3 Dietary Supplements Risks of 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. Herbal The Center for Food Safety and Applied Nutrition (CFSAN) of supplements are the U.S. FDA alerts consumers to potentially dangerous dietary chemical substances supplements. from plants that may be sold as dietary Some herbal supplements known to have dangerous side supplements. effects include ephedra, lobelia, yohimbe, and chaparral.