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Body Mass Index (BMI)Your BMI measurement can be used to determine obesity and the increased risk for various diseasesBMI is a screening tool used to measure weight relative to height.How to calculate BMI
BMI = (weight in pounds) x (703)
(height inches)x(height inches)What the BMI numbers mean:Below 18.5 Underweight 18.5 – 24.9 Normal 25.0 – 29.9 Overweight 30.0 and Above Obese
Diets for Individual NeedsAt different stages of life, people have different nutritional needsAlthough dietary guidelines still apply, there are also individual needs that require special consideration
pregnant womenadolescents and adultsathletes in trainingpeople with food allergiespeople with health conditions
Healthy Mothers and Babies
Good nutrition before and during pregnancy is very important to the health of the mother and her babyDuring pregnancy, the fetus grows rapidly while the mother supplies the baby’s nutrients through her dietMothers need an increase amount of protein, calcium, iron, and magnesium during pregnancy
Healthy Mothers and Babies
Many mothers will take supplements because it is difficult for them to obtain enough nutrient from food alone
Sometimes mothers will try to limit her caloric intake because of the weight gain, which can deprive the baby of nutrientsOn average, a mother should gain about 25-30 pounds during the pregnancy (30-35 pounds if she is a teenager)
Healthy Mothers and Babies
During pregnancy, mothers should also avoid drugs and alcohol because they may damage the fetusIt is also good to limit medication, caffeine, and tobacco because these often produce smaller, less healthy babies (under 5½ lbs)On average, mothers should intake
about 500 extra Calories per day during pregnancy, and afterwards if they plan to breast-feed
AdolescentsThe total Calories needed during adolescent years is typically higher than any other time
Adolescent girls = 1,800-2,200 Calorie/dayAdolescent boys = 2,600-2,900 Calories/dayThis makes it easier for boys to get their nutrients because they are eating more
AdolescentsOften times, adolescents will eat too much protein and fat, and too little carbohydrates, fruits, and vegetables
It is particularly important for girls to eat enough Calcium to build strong bones and protect against osteoporosis
AdultsAt older stages of life, the body’s nutrient needs remain the same, but fewer Calories are needed to maintain body weight
Often times, an adult’s fat will increase and muscle mass will decrease, but their overall body weight will stay the sameMuch of an adults poor health is due to high levels of stress, overeating, and the use of alcohol
Sports NutritionAlthough there may be many sports nutrition diets, all nutritionists agree that adequate water intake and high levels of carbs are the most important requirement for athletes
An athlete’s high level of activity require energy that is stored in the muscle after you eat complex carbs (pasta, rice, potatoes)
Pre-Game Meals and Snacks
You ability to maintain high levels of energy during an activity depends upon what you eat before the activity
Nutritionists recommend small meals eaten 2-3 hours before competition that can be digested quickly Student athletes often think that eating candy and other sugars will help them gain energy, but it actually hurts their performance
Pre-Game Meals and Snacks
Candy bars have more fat than carbohydrates and are difficult to digest
The body responds to the rise in sugar levels by removing the sugar from the blood
As the athlete begins to exercise, the blood sugar levels drop too low leaving the athlete very weak
FluidsThe most important need for an athlete is adequate fluids
In 1 hour of heavy activity, the body may lose 2-3 quarts of waterIt is important to drink plenty of water before, during, and after exercise
As you sweat, you lose both water and electrolytes (Sodium, Chlorine, Calcium)It is important to replace those lost
electrolytes at your next meal, not eat salt tablets
Increasing StrengthMost people in the US eat more protein than their bodies need
For people who are not active, the extra protein is converted into fatFor active people who exercise, the extra protein can be used to build muscleIf muscle builders eat balanced meals, they do not need protein drinks, extra vitamins, or other supplements
Special Needs: DiabetesWhen carbohydrates are digested, glucose is produced and enters the blood
Insulin is a hormone needed for glucose to go from the blood into the cells (converted to energy)
If there is enough insulin in the body, the glucose is converted into energy
DiabetesDiabetes Mellitus is the condition where the body does not produce insulin, or has too little insulin
People with diabetes have problems metabolizing carbohydrates, protein, and fat, and have higher risks of kidney problems, heart disease, and blindnessDiabetes is usually genetic, or due to
obesity
DiabetesAlthough no cure has been found yet, daily injections of insulin and a controlled diet can help diabetics
A good diet for diabetics is high in fiber and low in cholesterol and fat
Diabetics should monitor their intake of high-sugar foods, and eat regular meals
Special Needs: Food Allergies
Sometimes, people have unpleasant reactions to milk, wheat, eggs, fish, shellfish, or nutsFood allergy is a condition in which the body will release substances (histamine) to the surrounding tissues in response to foodMost reactions are digestive disorders, stomach pains, diarrhea, or breathing problems
Food AllergiesAnaphylactic shock is when the entire body is affected by the histamine the body releases
A person can go into shock or die if medical help is not obtained immediatelyAnother food allergens is sulfite (a food additive used to prevent discoloration or spoiling of foods such as grapes and drinks)
Food AllergiesThe FDA banned the use of sulfites in salad bars because of the potential for allergic reactions (people with asthma)
Another food additive is Monosodium Glutamate (MSG) which is used to flavor many Asian foodsReading food labels carefully and asking restaurant questions are ways to prevent allergic reactions
Special Needs: Heart Disease
The American Heart Association says that 1 in 4 people in the US have some form of heart diseasePeople with high blood pressure and cholesterol levels are at greater risks for heart disease
Diets that are high is fats and sodium are directly related to heart disease
Strategies for Reducing Sodium
Taste your food before salting itChoose fresh and plain vegetables instead of salted canned vegetablesChoose fresh meat instead of canned or processed meatGo easy on condiments (sauce, dressing)Check labels for sodium amounts
In Conclusion…Although there are dietary guidelines for nutritional needs, a person’s stage of life and activity level are also important in determining these needs
Different people may need to follow different nutritional guidelines to feel healthy and perform at their bestConsider your personal circumstances in order to choose the diet that is best for you