Download Ch. 6 - 3 ch._6_

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
Quick Review
Choose the appropriate option.
Q. An athlete should eat a ______
meal before competing.
1. high-carbohydrate
2. nutrient-poor
3. high-protein
4. high-fat
Lesson 3
Quick Review - Answer
A. An athlete should eat a high-carbohydrate meal before
competing.
Click Next to attempt another question.
Lesson 3
Quick Review
Provide a short answer to the question given below.
Q. Define the term vegetarian.
Click Next to view the answer.
Lesson 3
Quick Review - Answer
A. A vegetarian is a person who eats mostly or only plant foods.
Click Next to attempt another question.
Lesson 3
Quick Review
Provide a short answer to the question given below.
Q. Explain what a megadose is and why it may be dangerous.
Click Next to view the answer.
Lesson 3
Quick Review - Answer
A. A megadose is a very large amount of a dietary supplement.
Taking megadoses can be dangerous because they can cause
toxicity in the body. Vitamins A, D, E, and K, for example, are
stored in body fat and may cause toxicity if taken in large
amounts.
Click Next to attempt another question.
Lesson 3
Quick Review
Provide an analysis for the following question.
How does good nutrition enhance and maintain personal health
throughout life?
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.
Lesson 3
Quick Review - Answer
A. Correct! An athlete should eat a high-carbohydrate meal
before competing.
Click Next to attempt another question.
Lesson 3
Quick Review - Answer
You have answered the question incorrectly. Go back to try again,
or click Next to view the correct answer.