1. OBJ: STUDENTS WILL ANALYZE THE BENEFIT TO EATING ESSENTIAL NUTRIENTS BASED ON THEIR HEALTH NEEDS Special Considerations & Essential Nutrients

2. Carbohydrate & Athletes What you eat can have a big effect on how you perform All athletes need a diet which provides energy in the form of carbohydrates and fat as well as protein, vitamins, and minerals. 55-60% of calories should come from carbohydrates.  Grains  Fruit and vegetables No more than 30% of calories should come from fat. 10-15% of calories should come from protein.

3. What is a supplement? A supplement is often used if a person is lacking essential vitamins and minerals from their diet. For a teenager, a multi-vitamin can be very beneficial to ensure that teens get all the essential vitamins and minerals in their diet.

4. Osteoporosis & Calcium and Vitamin D As a person ages, it is important to have strong bones. Osteoporosis is a condition which causes weak bones. People with osteoporosis are prone to broken bones and falls. Calcium and vitamin D: help to create strong bones. Foods in the milk group are especially high in calcium and vitamin D.

5. Pregnancy & Folic Acid Folic acid is found in foods such as orange juice, spinach, asparagus, collards, sunflower seeds, black-eyed peas, and lentils. It is also found in a woman’s prenatal vitamin. A mother who consumes enough folic acid during her pregnancy will prevent the following conditions:  Birth defects of the baby’s spine (spina bifida)  Cleft lip  Reduces the risk of pregnancy complications, premature birth, low birth weight, miscarriage, and poor growth in the womb.

6. Not enough folic acid? Spina Bifida Cleft Lip

7. Anemia & Iron Lack of iron in a person’s diet causes anemia People with anemia often feel tired through out the day due to lack of oxygen in their blood. Iron-rich foods include strawberries, spinach, eggs, red meat, dried fruit, whole grain cereals, beans, and red meat. Most multivitamins contain 100% of the iron a person needs in a day.

8. Sickness & Vitamin C Vitamin C helps to strengthen the immune system and prevent sickness. Good sources of Vitamin C include orange juice, oranges, cantaloupe, broccoli, red pepper, and kiwi.

9. Nutrition Menu Interested in learning more? 1 day diet plan during Pregnancy (4 points) 1 day diet plan for an athlete (4 points)