Nutrition For Individual Needs / Food Safety

Chapter 10, pages 278-281 &Chapter 11, pages 303-308

Vegetarian Diets• A vegetarian is a person

who eats mostly or only plant-based foods.

• The various types of vegetarians include:– Vegans (the strictest

form) who eat only plant-based foods

– Lacto vegetarians who add dairy foods to their diets.

– Ovo vegetarians who include eggs in their diets

– Lacto-ovo vegetarians who also eat dairy foods and eggs.

Vegetarian Diets• Some people choose a

meatless diet because they feel it is healthier.

• Others choose to be vegetarians because of religious, cultural, or economic reasons, or because they simply prefer vegetarian foods.

• An advantage of a vegetarian eating style are that plant-based foods tend to be lower in saturated fat and cholesterol, and higher in fiber than most animal-based diets.

• As a result, it may reduce the risk of cardiovascular disease & some types of cancer.

Vegetarian Diets• Drawbacks of a

vegetarian eating style are that plant-based foods tend to be lower in certain nutrients, such as iron, calcium, zinc, and some B vitamins.

• Some vegetarians may need to take dietary supplements to obtain all the nutrients.

Health Conditions• The foods people eat can

trigger certain diseases or health conditions.

• People with these conditions may need to avoid or limit certain foods in order to avoid health problems.

Health ConditionsSome health conditions that can be affected are:1.Diabetes•They have to monitor their blood sugar level and have to monitor the amount of carbohydrates they consume in their food and drink.

2. Food allergies• They must avoid food or

foods with ingredients they are allergic to.

3. Lactose intolerance• They must consume

smaller portions of milk, cheese or yogurt; or take lactase enzyme when they eat dairy foods.

Health Conditions4. Celiac disease (gluten

intolerance) • They need to avoid

foods that are high in gluten which is a protein found in wheat, rye, and barley, and anything made from them such as bread, pasta and beer

5. High blood pressure• They need to limit their

intake of salt which can raise blood pressure.

6. High cholesterol• They may need to

reduce their intake of saturated fats and trans fats which could increase cholesterol production.

Nutrition for Athletes• No one food or nutrient

builds muscle or increases speed

• The best diet is balanced, moderate, and varied.

• Athletic training does not alter the body’s requirement for protein, vitamins, or minerals.

• The main difference is an increased need for calories which should be increased with the use of nutrient-dense foods.

• It also requires an increase in fluids to decrease the risk of dehydration and loss of electrolytes (minerals that become electrically charged in solution).

Nutrition for Athletes“Making Weight”• In some sports,

maintaining a certain body weight is important, but it needs to be done healthfully.

• Athletes trying to lose weight may try fasting, crash dieting, or sweating off extra weight, which can cause dehydration and compromise performance.

Nutrition for Athletes• Athletes trying to gain

weight need to eat in a healthful way, using nutrient dense foods, and exercise to build muscle mass.

• Slow, steady weight gain, no more than 2 pounds per week, is best

• Using hormones such as steroids to increase muscle mass is not healthy and may stunt growth and damage the body’s reproductive system.

Nutrition for AthletesPre-competition Meals• Meals should be

consumed 3 to 4 hours before competition to allow the stomach to empty, yet keep the athlete from being hungry during competition.

• Meals should be high in carbohydrates and low in fat and protein.

• Pre-hydration is also important, especially while competing in hot weather conditions.

• Carbohydrate loading (storing extra glycogen in the muscle) may benefit athletes participating in endurance sports, but not advised for teen athletes.

Nutrition for AthletesPerformance Enhancers• Substances that boost

athletic performance.• Many of these pose

health risks, especially for teens.

• Many are illegal or banned under the rules of many sports organizations

Nutrition for Athletes1. Anabolic Steroids• They have the same

effect as male hormones, and are associated with many health risks

2. Androstenedione• A weak steroid with the

same health risks as anabolic steroids

Nutrition for Athletes3. Creatine• A compound which

helps release energy and reduce muscle fatigue.

• It can hurt athletic performance due to side effects which include cramps and nausea.

• High doses may damage the heart, liver, and kidneys.

4. Energy Drinks• They contain high

amounts of caffeine which increases heart rate.

• Caffeine may cause your body to lose more fluids and cause dehydration.

Nutrient Supplements• Pills, powders, liquids,

and other nonfood forms of nutrients that may be beneficial and can provide dependable sources of some vitamins and minerals under some health conditions or certain stages of life (elderly or pregnant women).

• Pregnant women may need more iron, calcium and folic acid.

Nutrient Supplements• The elderly may require

more of certain vitamins (B6 & vitamin D) due to not being able to process and synthesize vital nutrients as efficiently as younger people.

• Also, some medications may interfere with nutrient absorption.

Nutrient Supplements• Megadoses, or very

large amounts of nutrient supplements, are potentially dangerous.

• Excess amounts of fat-soluble vitamins A, D, E and K stay in the blood and become toxic.

• Too much vitamin A can lead to liver damage, hair loss, blurred vision, and headaches.

• Excess amounts of vitamin C puts a heavy strain on the kidneys.

Foodborne Illness

Foodborne Illness

• Foodborne illness, or food poisoning, often comes from eating food that has come in contact with a contaminant (any substance that spoils or infects).

• In most cases, the contaminant is a bacteria, parasite or virus.

• About 76 million Americans become ill as a result of foodborne illnesses each year.

Foodborne Illness

• Common causes include:1. Animals raised or caught

for food may harbor disease organisms in their tissues

• If meat or milk from such an animal is eaten without being thoroughly cooked or pasteurized treated by a process of heating to destroy or slow the growth of pathogens), the organisms may cause illness.

Foodborne Illness

2. Food may be contaminated with bacteria spread from an infected person or animal

Foodborne Illness

• Some common symptoms of foodborne illness include:– Cramps– Diarrhea– nausea and vomiting– Fever– Fluids lost through

vomiting or diarrhea can result in dehydration

Minimizing Risks• Bacteria need three

conditions for growth:– Nutrients– Moisture– Warmth

• Bacteria grow rapidly between 40 degrees and 140 degrees Fahrenheit.

• At these temperatures, bacteria can double in number every 30 minutes.

Minimizing Risks• Six Critical control points

that can limit foodborne illness include:

1. Buying• Do not buy or eat food

with damaged packaging, dents, cracks, bulging lids, or popped safety buttons.

• Make sure meat and poultry products are refrigerated when purchased.

• Keep packages of raw meat & poultry separate from other foods.

• Refrigerate foods that are perishable (liable to spoil) within one hour.

Minimizing Risks2. Home storage• Refrigerate or freeze

meat or poultry immediately.

• Wash your hands before and after handling any raw meat, poultry or seafood.

• Store foods according to package instructions.

Minimizing Risks3. Pre-preparation• Thaw meat in the

refrigerator, never at room temperature.

• Avoid cross-contamination (spreading of bacteria from one food to another), by washing your hands before and after handling foods.

• Wash work surfaces and utensils immediately after use.

• Do not let juices from raw meat, poultry, or seafood come in contact with foods that will be eaten raw.

Minimizing Risks4. Cooking• Always cook food

thoroughly.• Use a meat

thermometer to determine whether food has reached a safe internal temperature.

• Cook food thoroughly, then refrigerate and reheat as necessary.

Minimizing Risks5. Serving• Keep hot foods hot

(above 160°F) and cold foods cold (below 40°F).

• Never leave perishable foods at room temperature for more than 2 hours.

Minimizing Risks6. Handling Leftovers• Refrigerate leftovers

within 2 hours of cooking.

• Put dates on containers before refrigerating.

• When reheating leftovers, reheat thoroughly.

• Throw away suspicious foods without tasting them. Remember if in doubt, throw it out!

Food Allergies• A condition in which the

body’s immune system reacts to substances in some food.

• Symptoms include:– Rash or hives– Itchiness of the skin– Vomiting– Diarrhea or abdominal

pain– Hayfever like symptoms of

the respiratory tract– Constriction of the airway

which may result in death

Food Allergies• Foods that cause most

food allergies include:– Milk– Eggs– Peanuts and tree nuts– Wheat– Soy– Fish and shellfish– Chicken– Tomatoes

• Some sulfites, or food additives that help preserve food, and certain nutrients, such as monosodium glutamate (MSG), can also cause allergic reactions in some people.

Food Intolerance• A negative reaction to a

food that doesn’t involve the body’s immune system or to food poisoning.

• It is more common than a food allergy

Food Intolerance• It is sometimes caused by

irritants such as food additives.

• It may also be associated with certain foods, such as green peppers or fried foods.

• It can also be also be caused by an inborn or acquired defect, such as the inability to digest lactose, a sugar found in milk (lactose intolerance).