This document discusses lifelong nutritional needs and how they change throughout life. Nutritional requirements can vary based on age, gender, lifestyle, health conditions, and activity level. It also discusses vegetarian diets and how nutritional needs differ for athletes, including staying hydrated and avoiding dangerous performance enhancers. The risks of dietary supplements, especially herbal supplements and megadoses, are also covered.

1. Lifelong Nutrition (2:41)
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2. Nutritional needs will change
throughout your life.

3. vegetarian
dietary supplements
performance enhancers
herbal supplements
megadoses

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

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

6. 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

7. Vegetarian Diets
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.

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

9. 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.

10. 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.

11. 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

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

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

14. 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.

15. 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.

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

17. 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.

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

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

20. 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.

21. 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.

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

23. 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.

24. 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.

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

26. 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

27. 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

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

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

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

31. After You Read
Reviewing Facts and Vocabulary
3. 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.