1. Lesson 3 Eating meat is unhealthy. Does it seem to you that everyone has a different idea about proper nutrition? Nutrition for Individual Needs In truth, proper nutrition depends on the individual. Eating too many carbohydrates is bad for you.

2. Lesson 3 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 In this lesson, you will learn to: Lesson Objectives

3. Lesson 3 The best eating plan for athletes is one that is balanced, moderate, and varied. Active individuals need to eat more calories from nutrient- dense foods to maintain their weight and energy levels when training. The Training Diet Performance Nutrition

4. Lesson 3 Your body naturally loses fluids through: Perspiration Breathing Waste elimination These fluids must be replaced to avoid dehydration and heatstroke. Becoming dehydrated can lead to an imbalance of electrolytes.electrolytes Hydration Electrolytes Sodium Potassium Chloride Performance Nutrition

5. Lesson 3 Rehydration Rehydration is important after physical activity and competition.Rehydration 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. Performance Nutrition

6. Lesson 3 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. 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. Losing Weight Performance Nutrition

7. Lesson 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. Performance Nutrition

8. Lesson 3 People become vegetarians for health reasons, religious orvegetarians 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. Benefits of Vegetarianism Vegetarianism

9. Lesson 3 Vegetarians need to eat: Meeting Nutrient Needs 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 mustvegans obtain vitamin D, vitamin B12, and calcium from other sources. Vegetarianism

10. Lesson 3 Why Do People Take Supplements? Dietary 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 supplement Dietary supplements may contain vitamins, minerals, fiber, protein, or herbs. Supplements can be in pill, capsule, powder, or liquid form.

11. Lesson 3 Risks of Dietary Supplements Taking a megadose can be dangerous.megadose Claims of herbal supplements, often sold as “natural” nutrition aids, are not based on conclusive scientific evidence.herbal supplements 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. Dietary Supplements

12. Lesson 3 Nutrition Throughout the Life Span 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. Nutritional Needs at Different Stages of Life

13. Lesson 3 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. Nutrition During Pregnancy Folate can prevent spinal defects in the developing fetus. Sources: Fruits, dark green leafy vegetables, and fortified grain products FolateIronCalcium Nutrition Throughout the Life Span

14. Lesson 3 Between a child’s 2 nd and 5 th birthday Nutrition for Infants and Young Children After a child’s 1 st birthday Breastfeeding is the best way to feed infants. Alternatively, fortified formulas provide the nutrients that infants need. Within a child’s 1 st year Nutrition Throughout the Life Span

15. Lesson 3 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. Nutrition Throughout the Life Span