1. Nutritional needs will change throughout your life.

2. vegetarian
dietary supplements
performance enhancers
herbal supplements
megadoses

3. Lifelong Nutritional Needs
Your age, gender, lifestyle, and health needs can affect your body’s food needs.
Everyone has different nutritional needs.

4. Lifelong Nutritional Needs
Factors that Affect Your Nutritional Needs
As you get older, your calorie needs will change based on your activity level.
Age
Females tend to need fewer calories but more of some nutrients than males.
Gender
The more active you are, the more calories your body needs.
Activity Level

5. Vegetarian Diets
A healthful vegetarian diet contains a variety of foods, including plenty of vegetables, fruits, and whole-grain foods.
Vegetarian
A person who eats mostly or only plant-based foods

6. Vegetarian Diets Vegans eat only plant-based foods.
Types of Vegetarians
Vegans eat only plant-based foods.
Lacto-ovo vegetarians also include dairy foods and eggs in their diet.
Lacto vegetarians include dairy foods in their diet.
Ovo vegetarians include eggs in their diet.

7. Personal preference for vegetarian foods
Vegetarian Diets
People may choose a meatless diet for many reasons.
Religious, cultural, or economic reasons
Personal preference for vegetarian foods
Health Reasons

8. Vegetarian Diets
Plant-based foods tend to be lower in saturated fat and cholesterol, and higher in fiber, than most animal-based foods.
A well-planned meatless diet may help reduce the risk of cardiovascular disease and some types of cancer.

9. Vegetarian Diets
Plant-based foods tend to be lower in certain nutrients, such as protein, iron, calcium, zinc, and some B vitamins.
One nutrient, vitamin B12, is found only in animal-based foods.

10. Vegetarian Diets
Some vegetarians may need to take dietary supplements to obtain all the nutrients.
Dietary supplements
Products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods

11. Health Conditions Diabetics Food Allergies Lactose Intolerance
Control carbohydrate intake to control blood sugar.
Food Allergies
Avoid the foods and food ingredients they are allergic to.
Lactose Intolerance
Consume less lactose.
Gluten Intolerance
Avoid glutens.
Celiac Disease
Avoid grains and grain-based products.
High Blood Pressure
Reduce salt intake.
High Cholesterol
Reduce intake of saturated fats and trans fats.

12. Nutrition for Athletes
Athletes need:
a balanced diet that supplies enough nutrients to support health.
more calories to provide additional fuel.
more calories from nutrient-dense foods and foods higher in carbohydrates.
more protein and carbohydrates than inactive people.

13. Making Weight
If your sport requires you to “make weight” to compete with others in the same weight class, you must compete at a weight that’s right for you.
Your ideal weight will put your BMI in a healthy range and allow you to eat enough to meet your daily nutrient needs.

14. Hydration
Teen girls should drink 9 cups of non-caffeinated fluids each day.
Teen boys should drink 13 cups of non-caffeinated fluids each day.
Student athletes may need more fluids.

15. Hydration
To prevent dehydration and heatstroke, drink water before and after you exercise, and every 15 minutes or so during a workout.

16. Hydration
Dehydration can lead to fatigue, dizziness or light-headedness, cramping, and an imbalance of electrolytes—minerals that help maintain the body’s fluid balance.
The minerals sodium, chloride, and potassium are all electrolytes.

17. Avoiding Performance Enhancers
Some athletes try to gain an extra edge by using illegal performance enhancers.
Performance enhancers
Substances that boost athletic ability

18. Avoiding Performance Enhancers
These dangerous drugs have the same effect as male hormones (known as androgens) and are used to boost muscle growth.
Anabolic Steroids
Andro is a weaker form of the androgens that the body produces naturally. It is used to build muscle.
Androstenedione
This compound helps release energy and can cause cramps, nausea, and heart, liver, and kidney damage.
Creatine
Energy drinks contain high amounts of caffeine and provide energy by increasing your heart rate. These beverages can lead to dehydration.
Energy Drinks

19. Eating Before a Competition
Eat about three to four hours before a competition and drink plenty of water before, during, and after the competition.
Choose meals that are high in carbohydrates and low in fat and protein.

20. Using Supplements
Dietary supplements can help people meet their nutrient needs if they cannot do it with food alone.
Dietary supplements provide various combinations of vitamins, minerals, protein, and fiber.

21. Using Supplements
Dietary supplements are no substitute for eating a variety of healthful foods.

22. Using Supplements
Vegetarians may use supplements to provide nutrients they do not get from animal-based foods.
Pregnant or nursing women may use supplements to get the extra nutrients their bodies need.
People recovering from illness or taking certain medications may need to take supplements.

23. Concerns About Dietary Supplements
Most people who follow a nutritious, well-balanced eating plan will not need a multivitamin.
Multivitamin and mineral supplements are generally safe to use, as long as you use them correctly.

24. Concerns About Dietary Supplements
Do not take supplements that provide more than 100 percent of the Daily Values for any nutrient.

25. Concerns About Dietary Supplements
Taking megadoses of any supplement can be dangerous, especially fat-soluble vitamins, which can build up in body fat and become toxic.
Megadoses
Very large amounts

26. Concerns About Dietary Supplements
The National Institutes of Health (NIH) cautions that herbal supplements are just like drugs.
Herbal supplements
Dietary supplements containing plant extracts

27. Concerns About Dietary Supplements
Herbal supplements can be dangerous.
Some herbal supplements have been known to cause heart attack, stroke, or serious liver damage.

28. After You Read Reviewing Facts and Vocabulary
What are dietary supplements?
Dietary supplements are products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods.

29. After You Read Reviewing Facts and Vocabulary
List three factors that can affect your body’s nutrient needs.
Age, gender, activity level

30. After You Read Reviewing Facts and Vocabulary
Why should teen athletes avoid performance enhancers?
Teen athletes should avoid performance enhancers because they pose health risks and many are illegal and/or banned in competitive sports.