Download Nutrition for Individual Needs

Performance Nutrition
The Training Diet – eat meals that are
balanced, moderate, and varied. Eat
more calories from nutrient-dense foods
Hydration (drinking) – because you lose
fluids through perspiration (sweat),
breathing, & waste elimination (using
the bathroom) you need to drink fluids
(water).
Rehydration – restoring lost body fluids
Anabolic Steroids
Bodybuilding drug to build
muscle mass
Unhealthy
Dangerous side effects
Acne
Breast development in
men
Heart attacks
Liver cancer
*Vegetarianism
Vegetarian – a person who eats
mostly or only plant foods
WHY?
Religious or cultural reasons
Concern for the environment
Moral concerns: how animals
are raised & slaughtered
Health reasons
*Health Benefits of a
Vegetarian Diet
Reduce risk of
Cardiovascular (heart &
blood vessels) disease &
Some cancers
And the reduced risk of
many other health problems
*Types of Vegetarians
Lacto-ovo: eat dairy (milk, yogurt, cheese) products
(lacto) & eggs (ovo) in addition to plant sources
Lacto: dairy in addition
Ovo: eggs, fortified soy milk/soy cheese (sub for dairy)
Pescatarian – NO mammals or birds. Fish OK
Vegan: NO ANIMAL PRODUCTS, only eat plant food
*Meeting Vegetarian Needs
Eat a variety of incomplete proteins
(ex: beans & rice) in combination to
make a complete protein
Make sure to get enough iron, zinc, and
B vitamins
Eat a variety of fruits, vegetables, leafy
greens, whole grains, nuts, seeds, and
legumes (beans), dairy products or
alternative (soy), and eggs
Dietary Supplements
Dietary Supplements – non-food form of one or
more nutrients
Megadose – very large amount of a dietary
supplement
Herbal supplement – chemical substance from
plants that may be sold as a dietary supplement
Nutrition During Pregnancy
Because a developing fetus relies on its mother
for all needs the mother needs to eat healthfully
and avoid harmful substances
Folate/folic acid (a B vitamin) – can prevent
spinal defects.
Found in fruits, dark green leafy vegetables, &
fortified grain products.
Iron – meat, poultry, fish, dark green leafy
vegetables, enriched grain products
Calcium – builds bones & teeth. Dairy products,
dark green leafy vegetables, calcium fortified
cereals and drinks