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Chapter 2Lecture Slides

Essential Nutrients and Recommended Nutrient Intakes

• Foods we eat– Essential nutrients– Nonessential nutrients– Other substances

• Amounts of nutrients recommended– Dietary Reference Intakes (DRIs)

What are essential nutrients?

• Essential nutrients cannot be produced in adequate quantities in body and must be consumed in diet

• Six major classes of essential nutrients– Carbohydrate– Fats– Protein– Vitamins– Minerals– Water

Essential or probably essential nutrients

• Carbohydrates– Fiber and sugar and starches

• Fats– Essential fatty acids (Linoleic and alpha-linolenic)

• Protein– 9 essential amino acids

• Vitamins– 9 water soluble and 4 fat soluble

• Minerals– Over 20 minerals

• Water

Essential nutrients

• Macronutrients (gram quantity)– Carbohydrate– Fat– Protein– Water

• Micronutrients (milligram or microgram quantity)– Vitamins– Minerals

Essential nutrients

• Essential for life• Some foods contain all six classes of nutrients

– Whole wheat bread

• Some foods contain only one class– Refined table sugar

Figure 2.1

What are nonessential nutrients?

• Nonessential nutrients (Dispensable nutrients)– Found in food but may also be formed in the body– Creatine is an example

• Needed for one form of energy production• Found in food, mainly animal foods• Produced in the body from amino acids

• Non-nutrients– Found naturally in or added to foods

• Plant sterols• Caffeine

Examples of nonessential nutrients and other substances found in food

• Nonessential nutrients– Carnitine

• Food drugs– Caffeine

• Phytochemicals– Flavonoids

• Extracts– Ginseng

• Antinutrients– Tannins

How are recommended dietary intakes determined?

• Food and Nutrition Board, Institute of Medicine of the National Academy of Sciences– 1941: First set of Recommended Dietary Allowances (RDA)

• Dietary Reference Intakes (DRIs) represent the current standards– Recommended Dietary Allowance (RDA)– Adequate Intake (AI)– Acceptable Macronutrient Distribution Range (AMDR)– Tolerable Upper Intake Level (UL)– Estimated Average Requirement (EAR)– Estimated Energy Requirement

Estimated Average Requirement (EAR)

• The EAR represents a nutrient intake that is estimated to meet the requirement of half the healthy individuals in a population

• The EAR is used to establish the RDA• The RDA is some multiple of the EAR

Recommended Dietary Allowance (RDA)

• The RDA represents the average daily dietary intake that is sufficient to meet the nutrient requirement of nearly all (97%-98%) healthy individuals in a population.

• The RDA is to be used as a guide for the individual

Acceptable Macronutrient Distribution Range (AMDR)

• The AMDR is defined as a range of intakes for a particular energy source (macronutrient).

• The AMDR is expressed as a percentage of total energy intake.– Carbohydrate: 45-65%– Fat: 20-35%– Protein: 10-35%

Tolerable Upper Intake Level (UL)

• The UL is the highest level of daily nutrient intake that is likely to pose no risks of adverse health effects to most individuals in the general population.

• Consider it a maximum for daily intake of a specific nutrient on a long-term basis.

Estimated Energy Requirement (EER)

• The EER is an estimate of the amount of energy needed to sustain requirements for daily physical activity.

• Discussed in detail in Chapter 3.• Useful for weight control discussed in chapter 11.

Interpreting the DRI

• Used to assess adequacy of dietary intake• Used to plan diets for individuals and groups• Designed to ensure adequate nutrition for most

people in a population– Diet on any day is not necessarily deficient if RDA is not

obtained– Intake should be averaged over a 5-8 day period

• Does not inform us of what specific foods to eat• Note: Another term, the Daily Value (DV) is used on

food labels, discussed later.

The Balanced Diet and Nutrient Density

• The balanced diet– Variety– Moderation

• ConceptA balanced diet will provide the required amounts of

essential nutrients

The Balanced Diet and Nutrient Density

• The balanced diet– Variety– Moderation

The Balanced Diet

• Individuality– Age– Gender– Health status– Sport

What foods should I eat to obtain the nutrients I need?

• History– Basic Seven– Basic Four

• Current status– Food Guide for Americans– Revised every 5 years– MyPyramid Food Guide (2005)

• First guide to include physical activity

• Other guides– The Food Exchange System

• American Dietetic and American Diabetes Associations

Current food groups

• Milk, yogurt and cheese• Meat, poultry, fish, dry beans, eggs, nuts• Bread, cereal, rice, pasta• Vegetables• Fruits• Fats, oils, sweets (Not an official food group)

Nutrients in different food groups

• Milk, yogurt, cheese– Calcium– Protein– Riboflavin– Vitamins A, D

• Meat, poultry, fish, dry beans, eggs, nuts– Protein– B vitamins– Iron– Zinc


• Bread, cereal, rice, pasta– B vitamins– Iron– Fiber

• Vegetables– Vitamin A (carotene)– Vitamin C– Iron– Fiber


• Fruits– Vitamin A (carotene)– Vitamin C– Fiber

• Fats, oils– Vitamin A– Vitamin D– Vitamin E

What is the MyPyramid food guide?

• Steps to a healthier you– Variety– Proportionality– Moderation– Activity– Gradual improvement– Personalization

Figure 2.3

MyPyramid

• Access at www.MyPyramid.gov• Enter demographic data• Develop an individualized food plan• Use MyPyramid Tracker for detailed assessment

– Excellent dietary assessment tool– Analyzes current diet and physical activity

• Tracks both for up to a year

• Obtain detailed information about each food group• MyPyramid for Kids is available• Information for health professionals

Figure 2.4

Focus on fruits.Focus on fruits.

Vary your veggies.Vary your veggies.

Get your calciumGet your calcium--rich foods.rich foods.

Make half your grains whole.Make half your grains whole.

Go lean with protein.Go lean with protein.

Know the limits on fats, salt, and sugars.Know the limits on fats, salt, and sugars.

Key food group messages from the Dietary Guidelines and MyPyramid:

MyPyramid serving size

• Milk– 1 cup of milk or yogurt– 1.5 ounces of natural cheese– 2 ounces of processed cheese


• Meat– 1 ounce of cooked lean meat, poultry or fish– 0.25 cup of cooked dry beans– 1 egg– 1 tablespoon peanut butter


• Grains– 1 slice of bread– 1 ounce of ready-to-eat cereal– 0.5 cup of cooked cereal, rice, or pasta


• Vegetable– 1 cup of raw, leafy vegetables– 0.5 cup of other vegetables, cooked or chopped raw– 1 cup of vegetable juice


• Fruit– 1 medium apple, banana, or orange– 1 cup of chopped, cooked, or canned fruit– 1 cup of fruit juice– 0.5 cup dried fruit


• Oil– 1 teaspoon

MyPyramid Tracker

A tool for those desiring a more advanced analysis of their food intake and physical activity

What is the Food Exchange System?

• Developed by the American Dietetic Association and American Diabetes Association

• Foods in an exchange contain similar nutrient and caloric value

• Six food exchanges– Milk exchange– Meat and meat substitutes exchange– Starch exchange– Fruit exchange– Vegetable exchange– Fat exchange

Food Exchange GroupsFood ExchangeFood Exchange CarbohydrateCarbohydrate FatFat ProteinProtein CaloriesCalories

Milk (1 cup)Milk (1 cup)

Skim/very low fatSkim/very low fat 1212 00--33 88 9090

Low fatLow fat 1212 55 88 120120

WholeWhole 1212 88 88 150150

Meat/substitutes (1 oz)Meat/substitutes (1 oz)

Very leanVery lean 00 00--11 77 3535

LeanLean 00 33 77 5555

Medium fatMedium fat 00 55 77 7575

High fatHigh fat 00 88 77 100100

Starch (1 oz; Starch (1 oz; ½½ cup)cup) 1515 00--11 33 8080

Fruit (1 medium; Fruit (1 medium; ½½ cup)cup) 1515 00 00 6060

Vegetable (1/2 cup)Vegetable (1/2 cup) 55 00 22 2525

Fat (1 teaspoon)Fat (1 teaspoon) 00 55 00 4545

Carbohydrate, fat and protein in grams per serving1 g carbohydrate = 4 Calories; 1 gram fat = 9 Calories; 1 gram protein = 4 Calories

What is the key-nutrient concept for obtaining a balanced diet?

• The key-nutrient concept indicates that obtaining adequate amounts of 8 key nutrients from natural, wholesome foods will provide adequate amounts of other essential nutrients.

Eight key nutrients and significant food sources from plants and animals

• Protein Beans, Peas Meat, fish• Vitamin A Color vegetables Fortified milk• Vitamin C Citrus fruits Liver• Thiamin Grains Pork, ham• Riboflavin Grains Milk, cheese• Niacin Grains Meat, poultry• Iron Beans, peas Meat, liver• Calcium Spinach, kale Milk

Eight key nutrients and significant food sources from plants and animals

What is the concept of nutrient density?

• Foods that contain a significant amount of a specific nutrient compared to its caloric content have a high nutrient density.

• May be referred to as Quality Calories.

Figure 2.6

Nutrient density

• Yale University has developed an Overall Nutritional Quality Index (ONQI) which rates foods on a scale from 1 to 100 based on nutrient content and health concerns.

• Broccoli scores 100, while soda scores 1. www.nuval.com

Will use of MyPyramid Food Guide or the Food Exchange System guarantee me optimal

nutrition?• Nutritionists indicate that the recommendations in

MyPyramid are remarkably consistent with the various recommendations to control most chronic diseases.

• MyPyramid itself does not indicate what specific foods to eat for health, but does provide specific guidelines on its website.

• Healthy eating focuses on the total diet, not one food.

• Select foods with lower amounts of fat and sugar.

Healthy Eating

• Cost of healthy eating– Energy-dense foods high in sugar and fat

• $1.76 for 1,000 Calories

– Fruits, vegetables and other healthier foods• $18.16 for 1,000 Calories

• Reducing the cost of healthy eating– Choose seasonal fruits and vegetables– Capitalize on store specials on fresh chicken, fish

• Separate into smaller packages and freeze

– Purchase whole grain products in bulk– Buy bags of frozen vegetables; cheaper and less spoilage

http://www.nuval.com

Healthful Dietary Guidelines

• Nutritional guidelines developed to help minimize the risk of various chronic diseases.– Coronary heart disease– Stroke– Cancer– Diabetes– Osteoporosis– Obesity– High blood pressure

What is the basis underlying the development of healthful dietary guidelines?

• Concept that the development of most chronic diseases may be associated with either deficiencies or excesses of various nutrients or food constituents in the diet.

• Earlier guidelines based on epidemiological research, which may have led to some erroneous recommendations.

• Current guidelines are evolving as more long-term experimental studies are conducted.

• The Optimal Macronutrient Intake Trial to Prevent Heart Disease (OmniHeart)– Type of carbohydrate, fat and protein could have favorable effects

• No absolute proof, but prudent recommendations

What are the recommended dietary guidelines for reducing the risk of chronic diseases?

• Synthesis of various reports from professional and governmental health organizations– American Cancer Society– American Diabetes Association– American Dietetic Association– American Institute of Cancer Research– Harvard School of Public Health– United States Department of Agriculture– United States Department of Health and Human Services

Prudent Recommendation

1. Balance the food you eat with physical activity to maintain or achieve a healthy body weight.


2. Eat a nutritiously adequate diet consisting of a wide variety of nutrient-rich foods.


3. Choose a diet moderate in total fat, but low in saturated and trans fats and cholesterol.– Choose plant oils or other healthy fats– Eat less meat with high fat content; choose lean poultry– Eat more fish– Eat only several eggs per week– Eat fewer high-fat dairy products– Eat less butter; use soft or specialty margarines– Eat fewer commercial baked goods– Limit consumption of fast foods– Use food labels to help you select foods low in fat– Broil, bake or microwave instead of cooking in oil


4. Choose a plant-rich diet with plenty of fruits and vegetables, whole-grain products, and legumes, foods which are rich in complex carbohydrates, phytochemicals, and fiber.

Fruits and Veggies: More matters


5. Choose beverages and foods to moderate your intake of added sugars. – Moderate intake

• Sodas• Juice drinks• Fruit juices

– Drink more• Tap water


6. Choose and prepare foods with less salt and sodium.– Get rid of your salt shaker– Reduce the consumption of obviously high-salt foods– Check food labels for sodium content– Eat more fresh fruits and vegetables– Use fresh herbs or spices that do not contain sodium– Use lite salt


6. Choose and prepare foods with less salt and sodium.


7. If you drink alcoholic beverages, do so in moderation.


8. Maintain protein intake at a moderate, yet adequate level, obtaining much of your daily protein from plant sources complemented with smaller amounts of fish, skinless poultry, and lean meats.– Current protein intake in the United States is

• 70 percent animal protein• 30 percent plant protein

– Recommended protein intake is• 30 percent animal protein• 70 percent plant protein


9. Choose a diet adequate in calcium and iron. Individuals susceptible to tooth decay should obtain adequate fluoride.


10. Practice food safety, including proper food preservation and preparation.– Store foods properly– Wash hands thoroughly– Avoid charring of meats


11. Consider the benefits and risks of food additives and dietary supplements.


12. Enjoy your food! Eat what you like, but balance it within your overall healthy diet.

VegetarianismWhat types of food does a vegetarian eat?• Vegan

– No animal products at all

• Ovovegetarian– Eats eggs

• Lactovegetarian– Eats dairy products

• Ovolactovegetarian– Eats eggs and dairy products

• Pescovegetarian– Eats fish

• Semivegetarian– Eat fish and white poultry meat

What are some of the nutritional concerns with a vegetarian diet?

• Calories– Inadequate Calories

• May be a problem for children and athletes• May be advantage for weight control

• Vitamins– B12 not found in natural plant foods

• Minerals– Diets may be low in iron, calcium and zinc

• Protein– Grains low in lysine; legumes low in methionine– Vegan diet should contain complementary proteins

Combining foods for protein complementarity

Is a vegetarian diet more healthful than a nonvegetarian diet?

• Nutrient density

Is a vegetarian diet more healthful than a nonvegetarian diet?

• Low fat and cholesterol• High fiber content• Low caloric content• High vitamin • High phytochemical content

– Nutraceuticals

Potential health benefits of antioxidants and phytochemicals

Eating the colorful way

How can I become a vegetarian?

• Eat more fruits, vegetables and whole grains• Become a part-time vegetarian. Eat less red meat.• Become a semivegetarian.• Become an ovolactovegetarian• Eat a vegan diet a couple of days each week• Use these websites

– www.Goveg.com– www.Thevegetariansite.com– www.Vegan.com

http://www.Goveg.com

http://www.Thevegetariansite.com

http://www.Vegan.com

Will a vegetarian diet affect physical performance potential?

• Limited research with vegetarian diets and exercise performance

• Some world class athletes have been vegetarians• Pros

– Rich in carbohydrates– Fortified foods may provide adequate vitamins and minerals– Plant and animal protein appear to be adequate

• Cons– At risk for non-anemic iron deficiency or iron deficiency anemia– Lower muscle creatine levels may possibly affect performance

Consumer Nutrition: Food Labels and Health ClaimsWhat nutrition information do food labels provide?

• Nutrition Facts

Figure 2.7

Consumer Nutrition: Food Labels and Health ClaimsWhat nutrition information do food labels provide?

• Nutrition Facts

How can I use this information to select a healthier diet?

• The Daily Value (DV)– Based on some of the DRI values– Those listed based on 2,000 Calorie intake (Adult female)

• The % of the DV on the label is for a 2,000 Calorie intake

– Some information for 2,500 Calorie intake (Adult male)– Some DV values are outdated as they are based on earlier

RDA values (U. S. RDA)

Daily Value

• The DVs are based pm certain minimum and maximum allowances, including the following for a 2,000 Calorie diet:

Figure 2.10

Definitions for comparative and absolute nutrient claims on food labels




Cool Website

• www.Cfsan.fda.gov/labelmanThe FDA provides a program, Make Your

Calories Count, featuring the animated character Labelman, to help people read food labels to plan a healthy die while balancing caloric intake.

What health claims are allowed on food products?

http://www.Cfsan.fda.gov/labelman

What are functional foods?

• Functional foods are food products designed to provide health benefits beyond basic nutrition, the benefits being attributed mostly to vitamins, minerals, phytochemicals, and herbals.

• Natural foods may be fortified– Example: Calcium-fortified orange juice

• The ADA indicates some may have a beneficial effect if consumed within a varied diet on a regular basis.

• Some products may not be healthful– Example: Sugar drink with added vitamins

Consumer Nutrition: Dietary Supplements and Health

What are dietary supplements?

Defined by the Dietary Supplement Health and Education Act (DSHEA) of 1994, a dietary supplement is a food product, added to the total diet, that contains at least one of the following ingredients.– Vitamin– Mineral– Herb or botanical– Amino acid– Metabolite– Constituent– Extract– Combination of any of these ingredients

Dietary Supplements

• Like foods, dietary supplements must carry labels, or Supplement Facts.

Will dietary supplements improve my health?

• Best nutritional advice is to obtain nutrients through natural, wholesome foods.

• Some may benefit from dietary supplements– Example: Vitamins for elderly, women of childbearing age

• Most herbals not adequately researched• Products often are mislabeled • Supplements may carry structure/function claims

– This statement has not been evaluated by the FDA.

• Burden of proof is on the FDA• Improvements in labeling expected in 2010

Dietary Supplements

Can dietary supplements harm my health?

• Possibly. Users of dietary supplements may– disregard other very important lifestyle behaviors.– provide a false sense of security, thus one may not eat

right– take excessive dosages, which may be harmful.– may use supplements as alternative medicine, and not

seek proper medical advice.– take supplements that are contaminated.– take potentially harmful supplements, such as ephedra.

Dietary Supplements

• Some general safeguards by Consumers Union– Before trying a supplement to improve your health, try

changing your diet and lifestyle first– Check with your doctor, especially with herbals.– Buy standardized products; USP rating is helpful– Use only single ingredient supplements– Be alert to positive and negative effects– Stop taking the supplement if you experience problems;

report problems to physician or local health authorities.

Cool Website

http://dietarysupplements.nlm.nih.gov

Check dietary supplements by specific brands or active ingredients. Indicates uses for the product. Provides list of research studies regarding effectiveness.

Consumer Nutrition: Food Quality and Safety

• FDA Center for Food Safety and Applied Nutrition– Regulates food quality and safety– However, foods not necessarily risk free or high quality

• Food safety is in 2005 Dietary Guidelines for Americans

http://dietarysupplements.nlm.nih.gov

Is current food biotechnology effective and safe?

• Historical aspects– Breeding of plants and animals for higher quality foods

• Genetic engineering; genetic modification (GM)– Rice designed to contain more beta-carotene– Salmon engineered to grow faster and larger

• Foods regulated by FDA, USDA and EPA• 70% of foods in typical supermarket contain at least

one GM ingredient• GM foods generally recognized as safe

– Not labeled in US except under certain circumstances

Do pesticides or herbicides in food present significant health risks?

• Plants contain natural phytochemicals that function as herbicides and pesticides

• Synthetic herbicides and pesticides– Used to protect plants– Function differently in the human body– May cause health problems

• Occupational exposure (farm workers)

• Current scientific reports– Trace amounts in foods not harmful to adults– Chronic exposure may cause health problems in children

Pesticides and Herbicides

Advice based on current research:• Avoid direct skin contact or breathing• Prepare foods carefully; wash thoroughly• Eat less animal fat and fish from contaminated

waters• Buy fruits and vegetables locally in season• Eat a wide variety of foods• Buy certified organic foods

Pesticides in FoodsThe Dirty Dozen and the Clean Dozen

Are organic foods safer and healthier choices?

• Foods that are 95-100% organic can carry the USDA organic label.

• Foods that contain at least 70% organic ingredients may use Made With Organic Ingredients, but cannot use the label.

Organic Foods vs Conventional Foods

• Pesticides– Organic foods contain fewer pesticides– Significance of the difference, however, is questionable

• The clean dozen have few pesticides

• Bacteria– Bacteria levels in organic fruits, vegetables and chicken

similar to conventional foods– Organic does not mean safe

• Nutritional value– Differences are questionable– Organic junk foods, such as organic soda

Does commercial food processing affect food quality and safety?

• Potential beneficial effects– May preserve high nutrient value (flash frozen)– Nutrients may be added (enriched; fortified)

• Potential harmful effects– Adding too much sugar and fat– Addition of questionable additives– Removing essential nutrients such as vitamins and

minerals– Inadvertent inclusion of bacteria

Does home food processing affect food quality and safety

• Tips for food processing at home– Keep most fruits and vegetables in the refrigerator– Keep frozen foods frozen until ready for use– Keep milk, grains in opaque containers

• Prevent destruction of riboflavin

– Steam or microwave vegetables in little water– Avoid cooking with high temperatures

• Loss of water-soluble vitamins in boiling water

– Avoid excess cooking of foods• Formation of acrylamide and heterocyclic amines (HCA)

What is food poisoning?

• Food poisoning is caused primarily by consuming foods contaminated with certain bacteria.– Salmonella– Escherichia (E. coli)– Staphylococcus– Clostridium– Campylobacter– Listeria

• Food poisoning is the major health problem associated with home food processing.

Food poisoning

• Most common commercial sources of bacteria– Raw and undercooked meat and poultry– Raw or undercooked eggs– Raw or undercooked shellfish– Contaminated produce– Improperly canned foods

• Most common home sources of bacteria– Improper food preparation– Poor sanitation

Food poisoning

• Consumers Union– 83 percent of whole chicken broilers bought nationwide,

even premium and organic broilers, harbored Campylobacter or Salmonella

– Major outbreak associated with fresh spinach and E. coli; 31 cases of kidney failure and 3 deaths

1. Food poisoning

• Most common symptoms– Nausea– Vomiting– Diarrhea

• More severe symptoms. Seek medical help.– Headache and stiff neck– Bloody or prolonged diarrhea (3 days)– Fever more than 24 hours– Sensations of weakness, numbness, tingling in legs

Preventing food poisoning

• Commercial food preparation– Use of food preservatives– Irradiation

Preventing food poisoning

• Home food preparation– Wash hands thoroughly before and during food prep– Treat all raw animal foods as if contaminated– Wash all fruits and vegetables thoroughly– Clean thoroughly all utensils used in food preparation with

hot soapy water; microwave sponges and other utensils– Use a clean preparation surface– Do not use canned foods that are damaged or bulging– Cook all meat, poultry, seafood and eggs thoroughly– Store heated foods promptly in the frig or freezer– Use leftovers in a few days; if in doubt, throw it out

Are food additives safe?

• More than 40 purposes for the use of additives• Add flavor• Enhance color• Improve texture• Preserve the food

Food additives

• Generally recognized as safe (FDA approval)– Acceptable Daily Intake (ADI) developed for some foods– Additives may used only In specific foods for specific

purposes– The Delaney Clause

• In general, most food additives are regarded as safe. However, some consumer protection groups stress caution with some.

Cool Website

www.cspinet.org/reports/chemcuisine.html

• The Center for Science in the Public Interest has developed a guide to safety of food additives, including the following five categories: – Safe– Cut back– Caution– Certain people should avoid– Everyone should avoid

Healthful Nutrition: Recommendations for Better Physical Performance

• Purposes of food for sport performance– Provide energy– Regulate metabolic processes– Promote growth and development

• Nutrition for training• Nutrition for competition

http://www.cspinet.org/reports/chemcuisine.html

What should I eat during training?

• Ron Maughan indicates that the main role of nutrition for the athlete may be to support consistent intensive training.

• Chris Carmichael notes that athletes need to match their nutritional intake to the demands of training.

Diet during training: Some considerations

• The Prudent Healthy Diet – May serve as the basic diet plan

• The chronic training effect– Focus on adequate intakes of nutrients in early training

• Timing of nutrient intake– John Hawley notes that the beneficial effects of training

are believed to occur during the recovery period

• Breakfast is an important meal for the athlete

Breakfast for the athlete

• A balanced breakfast provides a significant amount of Calories and other nutrients in the daily diet– Skim milk, whole grain cereal, poached egg, toast, OJ

• May help maintain feeling of satiety in the morning• Skipping breakfast is comparable to a small fast

– Possible hypoglycemia

• May enhance academic performance

When and what should I eatjust prior to competition?

• Major goals of the precompetition meal involve timing and composition– Allow the stomach to be relatively empty at the start.– Help to prevent or minimize gastrointestinal distress.– Help avoid sensations of hunger, lightheadedness, or

fatigue– Provide adequate energy supplies, primarily carbohydrate,

in the blood and muscles.– Provide an adequate amount of body water.

Examples of precompetition meals

Some meal plans for competition

What should I eat during competition?

• In most sports, only fluids and carbohydrates may be necessary

• Specific nutrients will be discussed throughout the course as merited

What should I eat after competition?

• In general, a balanced diet will meet nutritional needs of most athletes.

• Carbohydrate and fluids may be important, particularly for competition on the same or following day.

• Protein intake will be discussed in chapter 6.

Should athletes usecommercial sports foods?

• Sports foods may be convenient and appropriate before, during and after competition or training

• Should not be used as a substitute for a healthy diet• Types of products

– Liquid sports meals – Sports bars– Sports gels and candy– Sports supplements

How can I eat more nutritiously while traveling for competition?

• Carry your own food

How can I eat more nutritiously while traveling for competition?

• Select healthful foods at restaurants, supermarket take-out buffets, and fast-food establishments

How do gender and age influence nutritional requirements for enhanced physical performance?

• Gender– Few differences in nutritional needs of male and female

athletes– Female endurance athletes may oxidize more fat– Adolescent and young females need more iron– Eating disorders more common in females

• Age– Young athletes may need more Calories, protein, calcium– Older athletes need fewer Calories, more vitamins B12 and

D, and calcium– Both need to use caution with exercise in the heat

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