chapter 11 / lesson 3 - lifelong nutrition

1. anabolic steroids 2. creatine 3. androstenedione 4. energy drinks

name 4 performance enhancers that pose health risks especially for teens.

a. lacto-ovo - eat dairy foods and eggs b. lacto - add dairy foods to their diet c. ovo - include eggs in their diet d. vegan - eat only plant-based foods

name and briefly explain the different types of vegetarians.

a. monitor their eating carefully to make sure their blood sugar stays in range b. avoid foods and food ingredients that they are allergic to; read food labels c. can control intolerance by drinking smaller portions of milk or getting calcium from cheese and/or yogurt d. avoid gluten and anything made from gluten e. encouraged to keep their salt intake low f. reduce intake of saturated fats and trans fats

briefly describe the special nutritional needs of people in the following groups. a. people with diabetes b. people with food allergies c. people with lactose intolerance d. people with Celiac disease e. people with high blood pressure/hypertension f. people with high cholesterol

a. need from 2,000 to 5,000 calories a day, depending on their sport and on length, intensity, and frequency of training; need to consume more proteins, carbs, and nutrient-dense foods b. your ideal weight will put your BMI in range and allow you to eat enough; compete at a weight right for you; if you want to lose weight, lose no more than 2 pounds a week

describe the nutritional needs of people in the following groups. a. teen athletes b. athletes needing to "make weight"

a. teens: calorie needs increase to support growth b. females: tend to need fewer calories than males; need more of some nutrients (iron and calcium) c. pregnant women: to ensure health of their babies, they need extra calcium, iron, and folic acid; they also need more calories d. very active people: need to consume more nutrient dense foods

describe the special needs of the following groups: a. teens b. females c. pregnant women d. very active people

age, gender, activity level

list 3 factors that can affect your body's nutrient needs.

1. religious reasons 2. cultural reasons 3. economic reasons 4. preference

list 4 reasons why a person may choose to eat a vegetarian diet.

a. advantages: may reduce the risk of cardiovascular disease and some types of cancer; less saturated fats and cholesterol b. disadvantages: plant-based foods are low in certain nutrients

list the advantages and disadvantages of the vegetarian eating style.

products that supply one or more nutrients as a supplement to, not a substitute for, healthy foods

what are dietary supplements?

dietary supplements containing plant extracts

what are herbal supplements?

very large amounts

what are megadoses?

substances that boost athletic ability

what are performance enhancers?

eggs, dairy, nuts, and legumes

what are some food choices a vegetarian must consume in order to get enough proteins?

some vitamins from the supplements can build up in your body and become toxic; this can lead to liver damage, heart attack, and stroke

what are the dangers of taking megadoses of some dietary supplements?

they help maintain the body's fluid balances; 2 electrolytes are sodium chloride and potassium

what do electrolytes do for our bodies? name 2 electrolytes.

when someone is unable to digest gluten/they have a gluten intolerance

what is Celiac's disease?

a person who eats mostly or only plant-based foods

what/who is a vegetarian?