NUTRITIONAL NEEDS

What is a vegetarian?

Do Athletes have special nutrition needs?

What nutrition is needed during the Life Cycle?

What is a Vegetarian?

• A person who does not eat meat, fish or poultry.

• Some may not even eat animal products such as milk, eggs, and cheese.

Reasons People may be Vegetarians?

• Religious

• Opposed to the use of animals for food resources. (Animal Rights Activist)

• Concerned with conserving natural resources. (It takes more resources to produce animals for food than to raise crops.)

• Way to eat less fat and cholesterol and more fiber.

Vegetarians are less likely to develop health problems related to diet such as:

• Heart Disease

• High Blood Pressure

• Cancer

• Obesity

What Nutrients Do Athletes Need?

Do You Know...

• Why you need to drink fluids even if you’re not thirsty?

• What Helps build bigger muscles?

• What’s best to eat and drink before, during, and after a workout or competition?

Athletes Need...

• Plenty of Carbohydrates– Remember!! Body’s main source of energy– 3-4 hours before a vigorous workout or competition,

enjoy a meal high in starches and low in fat and protein

– Easier to digest• Need Extra Energy!! Eat..

– A Banana

– Rice cake

– Cereal Bar

Athletes Needs...

• Enough, but not too much, protein– The body uses extra protein for energy OR stores it as fat

• Enough vitamins and minerals– Eat calcium-rich foods for healthy bones and iron-rich foods

for healthy blood

Athletes Need...

• Fluids are your top priority during physical activity.– If you don’t replace the fluids you lose by sweating, your

strength, endurance, and coordination may be affected.

– You may risk dehydration

– Dehydration may cause muscle cramps and heat exhaustion.

• Fluid Choices:– Cool water is the best way to replace fluids

– Juice and milk will also fuel your working muscles

– Sport drinks

– Caffeine and Carbonated drinks are not good choices

High Performance Meals

• Orange Juice• Bagel• Peanut Butter• Apple Slices

• Spaghetti & Tomato Sauce with Mushrooms

• French Bread• Low-fat milk

• Baked Potato with broccoli and shredded low-fat cheese

• Low-fat pudding• Apple Juice

• Grapefruit juice• Cornflakes with low-

fat milk• Banana• Wheat toast with jelly

Nutrition Needed through the Life Cycle

Nutrition and the Life Cycle

• Pregnancy--the beginning of the life cycle– food choices effect expectant mother and the

unborn baby.– Expecting mother needs extra calories and

nutrients--especially calcium, folic acid & iron

Nutrition and the Life Cycle

• Infants--foods for infants are specially prepared so that they are safe and easy for the baby to digest– all nutrients come from babies milk

• The baby may grow in length by 50% and triple in weight during the first year!!!

Nutrition and the Life Cycle

• Children (ages 3-12):– Children need the same food variety that adults

and teens do. The difference is in the amount of food they need.

– Children need about two-thirds of an adult serving. (except for the milk group)

– Their stomachs are small, but their energy levels are high, so snacks are a must.

Nutrition and the Life Cycle

• Teenagers (ages 13-19):– Nutrient and energy needs are as high as they’ll

ever be!!!!– Go easy on high-fat foods, and choose plenty of

nutrient-dense foods that are high in complex “carbs” for more food energy and for their nutrients.

Nutrients & the Life Cycle

• Adults (ages 20- ??):– Because the body is no longer growing, adults’

energy needs can be lower.– Choose foods from the Food Guide Pyramid

that are mostly low-fat and lean in order to maintain a healthy weight.

THE END