Transcript Teen Nutrition - St. Catherine of Siena School

Teen Nutrition
The University of Georgia
Cooperative Extension Service
For all the right
reasons!
Why do most teens want to know
more about nutrition?
Most are interested because
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they want to look better
they want to improve their
athletic performance
they are concerned about
health
What do guys and girls want?
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Guys usually want to
gain muscle and get
taller
Girls usually want to
control their weight
For girls some addition of
fat is natural
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Need at least 17% body
fat for normal periods
Diet is a four letter word
Improve eating habits
and activity – but don’t
starve or over exercise
Boys mature later
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Growth spurt up to 2
years later than girls
Full muscle mass
doesn’t develop until one
year after full height
achieved
Excess calories and
protein won’t speed
things up
Goal: A Healthy Weight
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Steady weight gain if still
growing or stable weight
Fit, not just thin
Achieved with
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a good healthy variety of
food
physical activity most days
of the week
So, what should a teen do?
Make every drink count
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Cut the soft drinks and
alcohol
Drink 3-4 cups of milk
Drink at least 4 more
cups of water or juice
(watch the juice – it has
calories)
During a sports event
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Drink at least 2 cups of
water before event
Continue to drink 4
ounces every half hour
Cool, not cold, water is
best
Replace two cups of fluid
for every pound lost
Eat at least 5 servings of fruits and
vegetables
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Lots of vitamins and
minerals with few
calories
More fiber so you feel
full
Portion size – palm of
girl’s hand
Eat more whole grain breads and
cereals
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Won’t cause weight gain
if don’t eat too much
Depending on body size,
will need 6-11 servings
Portion size – the palm
of a girl’s hand
Get enough protein but not too
much
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Get protein from lean
meat, fish and poultry
Portion size – palm of
girl’s hand
Protein also comes from
dairy foods, dried beans
and peas, peanut butter,
nuts, seeds, soy foods
Watch the junk
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Limit low nutrient foods
with lots of fat, sugar and
sodium
Make fast food a special
occasion
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choose grilled or broiled
meat, fish or poultry
choose side salads, baked
potatoes
choose milk, water or juice
To summarize
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Everyone grows at their
own rate
Diet is a 4-letter word
The goal is being fit at a
healthy weight
Drink enough of the right
kind of fluids
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Eat at least 5 servings of
fruits and vegetables
Eat more whole grain
breads and cereals
Don’t overeat protein
Watch the junk
Developed By
Connie Crawley, MS, RD, LD
The University of Georgia
Extension Service Nutrition
and Health Specialist