Download 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 will learn to:
• Assess the specific nutritional needs of different groups
• Describe the proper nutrition for pregnant women,
mothers, babies, and young children
• Demonstrate health-promoting behavior that will enhance
and maintain wellness
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
Performance Nutrition
3
Hydration
Your body naturally loses fluids through:
Electrolytes
• Perspiration
• Breathing
Sodium
• Waste elimination
Chloride
Potassium
These fluids must be replaced to
avoid dehydration and heatstroke.
Becoming dehydrated can lead to an imbalance of electrolytes.
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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.
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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
Performance Nutrition
3
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.
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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.
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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.
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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.
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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.
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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
Nutrition Throughout the Life Span
3
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
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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
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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.