Transcript Adolescent Nutrition PowerPoint

Food & Nutrition through the
Lifespan
• Adolescent Nutrition
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By: Helen Hawver
For CTAE-Resource Network, FY11 Instructional Resources Project
FCS-FNL-6. Students will explain the
nutritional requirements of the
adolescence diet.
a. Identify changes in body composition as a result
of growth and development and explain the cause
of increased nutritional risk for individuals in this
age group.
b. Demonstrate an awareness of fluids, hydration,
carbohydrates, and supplements on physical
activity.
c. Explain the causes of obesity and evaluate
popular weight loss diets within the context of an
adequate and balanced diet.
d. Distinguish between eating disorders, predict the
outcomes, and identify the at-risk individuals.
Changes in Body Composition
• Gains in body mass
– Increase in calories due to growth
(usually seen in boys)
– Boys seem to develop more lean
muscle mass than girls do
• Increase in bone mass, blood volume
• Girls grow around 3 inches a year
and boys grown around 4 inches a
year
• Puberty changes
Nutritional Risk
• Iron
– Prevents anemia (especially in females)
– Teen females need about15 mg / day
– Teen males need about 12 mg /day
• Females need more due to menstruation
– Sources include meat, poultry, fish, cereal, beans, leafy
greens and green vegetables.
– Vitamin C sources such as fruits help absorb Iron
– Caffeine blocks absorption
Nutritional Risk cont.
• Calcium
– Builds bone and prevents osteoporosis
– Teens need about 1300 mg a day (Three 8 oz
glasses)
– Sources include milk, cheese, yogurt (most dairy
products)
– Caffeine will block absorption
Nutritional Risk cont.
• Teens are more likely to consume junk food because
of
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Busy schedules
Availability of snack machines in schools
Choosing not to eat lunchroom food/ too lazy to make lunch
Peer influence on food choices
Underexposure to healthier foods
Poor home food habits
Nutritional Risk cont.
• Dangers of Junk Food
– High sugar levels (especially in soda
drinks)
– High sodium levels
– Processed food products
– High preservative content
– Caffeine levels
– Junk food often replaces a meal
Tips for Teens on Eating Well
• Breakfast ideas:
– Leftover pizza
– Baggie full of cereal (NOT sugar cereal)
– Grapes, cheese and crackers
– Bagel or English Muffin with jelly or
peanut butter instead of butter
Tips for Teens on Eating Well cont.
• Great snack ideas:
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Fruit
Graham crackers or vanilla wafers
Grapes, cheese and crackers
Salad Bar
Apple and peanut butter
Celery/carrot sticks with dips or peanut butter
Pretzels or plain popcorn
Peanuts
Teen Athletes
• Muscle is built by exercise not by
eating extra protein or taking
supplements
– Supplements should be used with
caution
– These supplements work only with
EXERCISE
Teen Athletes cont.
• Common supplements include:
– Caffeine (Ephedra)
• Basically burns fat (increases metabolism) and does not cause you to
be tired
• Side effects include heart palpitations, inability for the body to properly
cool itself, nervousness, irritability, dehydration , diarrhea, possible
death
– Creatine
• Increases muscle fullness and body mass
• Side effects include dehydration due to muscles retaining water
– Protein
• There are two types: whey and egg
– Whey includes all the essential amino acids
• Side effects include excessive gas and bloating due to improper
digestion
Teen Athletes cont,
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Nutrient-dense foods are required because of high
energy output.
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An apple is nutrient dense, not a candy bar
Meals should be eaten 3-5 hours before an athletic
event
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While carbohydrates give you energy, be aware that you
do not want to feel to “full”
Teen Athletes cont.
• Water is essential and should be consumed before,
during and after physical activity
– 2 cups of water is recommended for every pound lost during
a workout.
• Electrolyte drinks should be consumed after physical
activity, not during because your body will need
replacements
– Electrolytes such as potassium and sodium are electrically
charged ions that are important to body functions
Teen Athletes cont.
• Steroids
– Artificially (anabolic steroids) produced
hormones that stimulate muscle tissue
to grow
• See website for more information:
– http://kidshealth.org/parent/emotions/behavior/ste
roids.html#
Other Exercise Tips
• Just because you sweat during exercise does not
mean you are “burning more calories.”
– Sweating is just your body’s way of cooling down…it’s your own
personal air conditioner.
– Do not wear plastic suits that cause you to sweat more…these are
dangerous because your body can’t cool itself and/or breathe.
• There is no true “good time” to exercise.
– You have to find a time that is good for you and works with your
schedule.
• It is recommended to exercise for 30 minutes a day.
– Even if you park far away from the store, the point is to get up and
move!
Obesity and Dieting
• Obesity in adolescence is often a result of
childhood obesity (overfeeding during infancy
and childhood).
– Poor self esteem/concept excludes an adolescent from a
social life
– Dependence on fast food and SODA!
– Losing weight as an adolescence is more difficult than
in childhood because adolescence have more control
over what they eat and they have to make the decision
to lose weight themselves
Obesity and Dieting cont.
• Many adolescence turn to dieting as a way to
fight obesity.
– This can become dangerous because many
adolescence see smoking as a quick way to drop a few
pounds since it is an appetite suppressant
– Teens also turn to drugs such as pot and cocaine
because of their relation to weight loss
Popular Weight Loss Diets
• Read the information on the diet
• Explain
– What the diet entails
– Advantages
– Disadvantages
• Answer
– Would you recommend this diet to an adolescent?
A middle aged person?
• Why or why not
– What do you think are some dangers of this diet?
– What are the restraints of this diet (example: cost,
time)?
Eating Disorders
• Anorexia Nervosa
– Ignores feelings of hunger and eats very little
or refuses to eat
• These people see themselves as overweight even
when they are dangerously underweight
• Basically a person voluntarily starves themselves
– Warning signs
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Intense fear of gaining weight
Will not eat in front of others
Hair loss
Denial of hunger
Absent or irregular menstrual periods
Perfectionist
Depressed/Lonely/Anxious/Empty/Hopeless
Reads food labels constantly
Eating Disorders cont.
• Bulimia Nervosa
– Repeated episodes of binging (eating a
large amount of food at one time), and
then purges (vomits) or takes laxatives
to prevent the food from causing weight
gain
– May also exercise excessively
• Often “look” a normal weight, but inside
they have eroded their esophagus, worn
away the enamel on their teeth, caused
stomach ulcers, caused intestinal problems,
and have starved their bodies of proper
nutrition
Eating Disorders cont.
• Warning Signs of Bulimia
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Worried about body weight
Excessive food consumption
Frequent trips to the bathroom after eating
Blood shot eyes
Sore throat
Dental problems (tooth enamel wears away)
Exercises excessively
Irregular menstrual periods
Depression and/or mood swings
Eating Disorders cont.
• Binge Eating
– Binges, but does not purge or exercise
• May be overweight or “seesaw” between weights
• Warning Signs
– Hides away to eat
– Stashed wrappers/hidden food
– Seems to eat average amount and then not
interested in food
– Late night eaters
– Often relates food to “having a bad day” or to
“feeling better”
Eating Disorders cont.
• In paragraph form, write the answers
to the following:
• What are the outcomes?
– Anorexia
– Bulimia
– Binge Eating
• Who is at risk?
– Anorexia
– Bulimia
– Binge Eating