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

NUTRITION:Diets for Individual Needs

Ms. MaiLawndale High School

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