Nutrients
    The category of nutrients is divided into two classes, essential and nonessential
    Essential Nutrients-    nutrients the body needs to function properly but cannnot make
                                    on it's own
    Non-essential Nutrients-    these are dispensable by the body, because they can be made
                                            within the body as long as it functions properly
    Nutrient Density-    represents the portion of essential nutrients in food
            Quality Calories-    foods with a high percentage of their total calorie content
                                          have a high nutrient density and are not considered empty calories
What is the RDA?
    RDA stands for Recommended Dietary Allowances and they represent the levels of
    intake considered by scientists and nutritionists to adequately meet the nutritional needs
    of almost all health people.
Food Guide Pyramid
    Many years ago the United States government created a graphical representation to
    make it easier for all people to understand the amounts of each food group and its
    proportions to obtain your recommended dietary allowance.

Dietary Supplements
        not needed in excess of your RDA
        not neccessary for people eatting a well balanced diet
        research is showing that anti-oxidant supplements can be advantageous
        avoid eatting foods with questionable additives and preservatives
Ergogenics
        ergogenics are products with a theoretical ability to improve performance
        Mechanical Aids-    any item used to increase spend less energy doing the same
                                       activity;   e.g. lighter running shoes
        Psychological Aids-    products or techniques often giving false security of breaking
                                          through a psychological barrier; sometimes these do no harm
                                          to athletic performance and can be allowed to continue
                                          e.g. pre-game rituals, hypnosis
        Physiological Aids-    blood doping or infusion of blood may increase oxygen transport
                                         for aerobic endurance; often is dangerous or illegal in sports
        Pharmacological Aids-    any hormone that may increase muscle size and strength
                                              not made within the user's body by natural processes
                                              e.g. anabolic steroids
Vegetarians
        Vegans-    diet with no animal products of any kind
        Ovovegetarians-    allow consumption of eggs
        Lactovegetarians-    include dairy products
        Ovolactovegetarians-    eat eggs and dairy products
        Semi-vegetarians-    only exclude red meats

        Deficiencies of Vegetarians
                caloric intake must be monitored
                keep track of vitamins D and B12, iron, calcium, zinc, and protein
Consumer Nutritional Information
        Food labels are regulated by the Food and Drug Administration (FDA)
        They must contain a list of ingredients (highest to lowest percentage), serving size,
            servings per container, and the amount per serving of the following:
                total calories, calories from fat, saturated fat, cholesterol, sodium, total
                carbohydrates, dietary fiber, sugars, protein, vitamin A, vitamin C, calcium,
                iron
        Labels may contain the following on a voluntary basis:
            calories from saturated fat, polyunsaturated, monounsaturated, potassium, soluble,
            fiber, insoluble fiber, sugar alcohols, and other carbohydrates
        Food Label Definitions
            Free-    none or trivial amount
                        e.g cholesterol free: less than 2 milligrams per serving
            Low-    very little or low source of
                        e.g. sodium: fewer than 40 milligrams
            High-    based on daily reference value high is more than 20% of the DRV
            Good Source-    based on daily reference value this is 10-19% of DRV
            Reduced, Less, or Fewer-    at least 25% less of a nutrient per serving
                                                        compared to the reference food
            More or Added-    must be 10% or more of the daily value for the nutrient per
                                          serving compared to the reference food
            Light or Lite-    must reduce the particular nutrient amount by 50% or more
            Lean-    containing less than 10 grams of fat, 4 grams of saturated fat and 95
                         milligrams of cholesterol per 100 grams
            Extra Lean-    contains fewer than 5 grams of fat, 2 grams of saturated fat, and
                                  95 milligrams of cholesterol per 100 grams
            Fresh-    unprocessed foods must be in raw state, having not been frozen or
                          subjected to any form or processing; does not apply to milks or breads
Athletic Needs, Concerns and Recommendations
        Pre-game meals
                athlete should have a relatively empty stomach before competition to minimize
                    gastrointestinal distress
                avoid hunger, lightheadedness, or fatigue
                eat enough for adequate competitive energy
                adequate hydration is important despite weather conditions
                pre-game meals should be eaten 3-4 hours before competition
                eat foods with high complex carbohydrates, low fat, low protein
                do not eat foods high in sugar
        Liquid meals
                research points to some advantage in using liquid meals as a pre-game meal
                contain well balanced nutrients
                not bulky; easy digestion
                offer between 250 and 400 calories
        During competition
                primarily needed for endurance sports
                avoid heavy foods; look for liquids or easily digested solids
        Post-game meals
                eat balanced meals
                replenish carbohydrates and fat stores; important after endurance sports