Chapter 11: Managing weight and eating behaviors

1. Chapter 11: Managing weight and eating behaviors Lesson 3: Lifelong Nutrition

2. Nutritional needs • Nutritional needs will change throughout your life. • Your age, gender, lifestyle and health needs can affect your body’s food needs. Everyone has different nutritional needs. However, everyone needs the same nutrients. We all need carbs, fats, protein, vitamins, minerals, and water!!!

3. Factors that affect 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

4. Variations 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.

5. People may choose a meatless diet for many reasons. Personal preference for vegetarian foods Religious, cultural, or economic reasons HealthReasons

6. 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. • Some vegetarians may need to take dietary supplements to obtain all the nutrients. • One nutrient, vitamin B12, is found only in animal-based foods. (RBC’s and genetic material)

7. Performance enhancers • Some athletes try to gain an extra edge by using illegal performance enhancers. Anabolic Steroids Creatine Energy Drinks

8. 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.

9. Dietary 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.

10. Using supplements

11. 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. • Do not take supplements that provide more than 100 percent of the Daily Values for any nutrient.

12. 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. • The National Institutes of Health (NIH) cautions that herbal supplements are just like drugs. • Herbal supplements can be dangerous. • Some herbal supplements have been known to cause heart attack, stroke, or serious liver damage.