Transcript Nutrition through the Ages…

Adolescence Nutrition …
Learning Objectives
Learner will
1. Understand the basic nutritional needs of
a teen-ager.
2. Understand the importance of calcium.
3. Understand the importance of iron.
4. Understand the importance of zinc.
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Adolescence
• Estimated daily calories for teens 14-18
– Girls = 1,800 to 2,400 (inactive → active)
– Boys = 2,200 to 3,200 (inactive → active)
Grains
Vegetables
Fruits
Milk
Meat/Beans
1,800
6 oz.
2.5 cups
1.5 cups
3 cups
5 oz.
2,000
6 oz.
2.5 cups
2 cups
3 cups
5.5 oz.
2,200
7 oz.
3 cups
2 cups
3 cups
6 oz.
2,400
8 oz.
3 cups
2 cups
3 cups
6.5 oz.
2,800
10 oz.
3.5 cups
2.5 cups
3 cups
7 oz.
3,200
10 oz.
4 cups
2.5 cups
3 cups
7 oz.
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Apples, Pretzels and Ice Cream
• Teens are typically missing certain nutrients
in their daily diets.
• The 3 most important ones are
– Calcium.
– Iron.
– Zinc.
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Calcium
• Function
– Gives strength to bones and teeth
– Helps your muscles contract
– Helps blood to clot
• Food Sources
– Milk, yogurt, cheese, ice cream, frozen yogurt, foods
made with mild or other dairy products
– Orange juice fortified with calcium, dark green, leafy
vegetables, broccoli, soybeans, canned fish with bones
like salmon and sardines
• How much is needed a day?
– 1,300 mg a day
– No more than 2,500 mg a day
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Calcium
• How do you know how much calcium a food
has?
– Look at the % daily value next to calcium on the
food label
– Try to eat and drink foods with 20% or more DV
for calcium
• Only 14% of girls and 36% of boys age 12 to
19 get enough calcium every day
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Calcium
• Typical amounts of calcium found in foods
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1 cup of milk, whole or low-fat
1 ½ oz. cheddar cheese
1 cup low-fat fruit yogurt
1 cup orange juice, calcium fortified
3 oz. canned salmon
½ cup pudding
½ cup frozen yogurt
½ cup ice cream
½ cup broccoli
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300 mg
205
150
105
85
45
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Solving the Calcium Crunch
• Think of ways to incorporate milk and other
calcium foods into meals and snacks.
• Keep foods with calcium in the house and
put them on the table during meals and
snacks.
• Keep drinking milk throughout life.
• Lay off soft drinks as much as possible –
they pull calcium and phosphorous from
bones.
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Ideas for High-Calcium Snacks
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Milk or flavored milk beverage
Frozen yogurt
Low-fat cheese cubes and pretzels
Mini pizzas
Fruit flavored yogurt
You name a few - - -
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Iron
• Function
– Forms hemoglobin, which carries oxygen in blood
– Helps prevent infection and anemia
– Helps body use food for energy
• Food sources
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Meat, poultry, eggs
Dried fruit
Fortified breads and cereals
Dark green vegetables
• How much is needed each day?
– 15 mg each day for girls
– 11 mg each day for boys
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Counting Up Iron
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3 oz. beef liver
3 oz. lean ground beef
3 oz. chicken
1 cup fortified cereal
½ cup red kidney beans
1 oz. pretzels
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5.8 mg
1.8
1.0
4.5 – 18
2.6
1.3
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Spiking Iron Absorption
• To increase the absorption of iron
– Eat or drink a source of vitamin C with iron food
sources.
– Don’t drink tea with iron foods – it decreases the
absorption.
• 17% of all adolescent girls are anemic.
– Tired, pale, hands stay cold, nail beds turn blue,
catch infections quickly.
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Ideas for High-Iron Snacks
• Dried fruits like apricots, bananas, raisins,
cranberries
• Pretzels or other enriched-grain products
• Nuts
• You name a few - - -
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Zinc: Also Essential
• Often comes up short for teens.
• Essential for growth and sexual maturation.
• Food sources: meats and animal-based
foods.
• Lack of zinc may affect development.
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Fast Food
• 2-3 fast-food meals a week.
• More schools are serving fast foodtype meals.
• Usually very high in fat and sodium.
• Children develop a taste preference for highfat and high-sodium foods.
• Look at nutrition and make healthier choices.
– Side salad vs. fries.
– Grilled chicken sandwich vs. burger.
– Low-fat milk vs. regular soft drink.
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References
• Complete Food and Nutrition Guide by the
American Dietetic Association
8/09
Prepared by: Terri Crawford
Extension Agent (Nutrition)
Northeast Region
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Adolescence Nutrition Quiz
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1. All teens grow at the same rate.
A. True
B. False
2. Soft drinks pull calcium and phosphorous from
bones.
A. True
B. False
3. The best way for teen-agers to manage weight is by
losing weight.
A. True
B. False
4. 17% of all adolescent girls are anemic.
A. True
B. False
5. The 3 most important nutrients for teens are calcium,
iron, and zinc.
A. True
B. False