344 Chapter 13 Nutrition Copyright Goodheart-Willcox Co., Inc. • Ovo vegetarians include eggs, but do not eat meat, poultry, fi sh, and dairy products. • Lacto-ovo vegetarians include eggs and dairy products, but omit meat, poultry, and fi sh. The key to good nutrition is a variety of foods from many sources. Thus, total exclusion of animal food sources may lead to some defi ciencies. Vegetarian diets can be healthful, but they require planning. As you have read, animal foods serve as main sources of complete protein. By combining incomplete proteins, vegetarians can get all the amino acids they need. Vegetarians who consume eggs and/or dairy products can usually meet their needs for other nutrients, too. Those who omit dairy products from their diets may have diffi culty getting enough calcium and vitamin D. Vegans may also have trouble meeting their needs for iron, zinc, and vitamin B 12 . Some vegetarians may need fortifi ed foods or supplements to meet all their nutrient needs. Refer again to Figure 13-5. It will help you review some rich sources of protein, calcium, iron, zinc, vitamin B 12 , and vitamin D. Sports Nutrition Many people take part in athletic activities and need to know how more physical activity affects nutritional needs. In most cases, athletes do not need dietary supplements. Eating a nutritious diet each day is the best way to meet nutrient needs. Athletes need to follow the Dietary Guidelines, but pay special attention to four particular needs, 13-13. Increase Daily Calorie Intake Athletes need extra calories to fuel high levels of activity. For optimum performance, 60 to 65 percent of calories should come from carbohydrates, including breads, cereals, and pasta. Protein should supply 10 to 35 percent of calories. Between 20 to 25 percent of total calories should come from unsaturated fats, with saturated fats no more than 10 percent of total calories. Eating a small meal three to four hours before a workout or competition will provide needed energy. This meal should be high in carbohydrates, which are stored in the body as glycogen. Excess fats and proteins are stored as body fat. During activity, the body releases energy from glycogen at fi rst, then from body fat. Drink Plenty of Fluids Drinking fl uids during activity helps prevent dehydration, or an abnormal loss of body fl uids. Athletes lose a lot of water through sweating and need to drink enough to replace those losses. Thirst does not always indicate fl uid needs. Fluid intake should begin two hours before exercise and continue at fi fteen-minute intervals throughout exercise. Liquids should also be consumed after exercising. Interview school sports coaches about what they tell athletes regarding their diets. For instance, interview a wrestling coach about the use of weight supplements and weight loss for wrestlers. Wellness Awareness