Transcript Teen Nutrition

Lesson 6: Nutrition 101
Teen Nutrition
Student Question
What personal
decisions have you
made that affect your
food choices?
Facts about Teen Nutrition:
Would you agree or disagree?
• Teen nutrition affects athletics,
academics and attitudes
• Most teens are overfed, but
undernourished
• Teens grow a lot, so they need to eat
a lot of the right kind of food
• Teens frequent fast food places,
where high fat and nutrient
depleted foods are the norm
Facts about Teen Nutrition:
Would you agree or disagree?
• Teens eat more of their meals
away from home
• Males tend to be more into
bulk, Females are into being
thin
• Teens crave fats
• Teens like junk food
Micronutrients
Vitamins and minerals
They are the non-energy
yielding compounds that
function as helpers in cell
metabolism and building body
structures.
Definitions:
Nutritional Needs of
Teens
Most
Importantly
Eat a variety of
real, whole
foods every day
Nutritional Goals
 Eat more iron
 Eat more protein
 Eat more zinc
 Eat more calcium
Other Important
Nutrients
• Vitamins and
Minerals
• Better choice fats
Iron
• Mineral - carries oxygen
around the body
• Part of the protein in
muscles
• Helps with energy use
Iron Deficiency
Symptoms
• Fatigue
• Reduced
physical fitness
• Weakness
• Impaired
ability to learn
• Inability to pay
attention
•Reduced resistance
to infection
•Itching skin
•Dry hair
•Pale nails
•Inability to
regulate body
temperature
Iron Deficiency
Symptoms
• Fatigue
• Reduced
physical fitness
• Weakness
• Impaired
ability to learn
• Inability to pay
attention
•Reduced resistance
to infection
•Itching skin
•Dry hair
•Pale nails
•Inability to
regulate body
temperature
Best Sources of Iron
• Canned clams
• Beans and
soybeans
• Tofu
• Beef Liver
• Baked potato
with skins
• Shrimp
• Sea vegetables:
*very high in
iron
• Pumpkin seeds
• Blackstrap
molasses
• Red meat
Student Question
Why do you feel it’s
important to consume
iron rich foods?
Zinc
• Mineral contained in
virtually all cells
• Highest concentration
in bones, the prostate
gland and the eyes
Zinc Functions
Metabolism
Enzymes
Hormone insulin
Supports immune
system
• Transporting
Vitamin A
• Growth and
development
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• Blood clotting
• Thyroid function
• Influences
learning
• Taste perception
• Wound healing
• Making of sperm
• Fetal development
Zinc Deficiency
Symptoms
• Stunted growth
• Weak sense of
smell
• Poor sensitivity
to the taste of
salt
• Delayed onset
of puberty
• Decreased
synthesis of
testosterone
• Hair loss
• Rough, dry skin
Best Sources of Zinc
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Oysters
Crab
Turkey
Red meat
Lentils
Beans
Shrimp
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Tofu
Yogurt
Swiss cheese
Broccoli
Green peas
Green beans
Tomato juice
Calcium
Considered a major
mineral
90% of the body’s calcium
is in bones and teeth
Blood calcium is regulated
by Vitamin D
Calcium Functions
• Builds bones
• Involved in
muscle
contraction
• Supports nerve
functioning
• Part of blood
clotting function
• Helps regulate
blood pressure
• Involved in
immune system
Food Fact:
Estimates show that
rd
about 2/3 of the
population has
difficulty digesting
milk
Food Fact:
Nutritional
anthropologists suggest
that until 10,000 years
ago, human adults were
lactose intolerant
Calcium Deficiency
Results in:
• Stunted growth
• Bone Loss
(Osteoporosis) in
adults
Best Sources of
Calcium

Sardines with bones

Yogurt

Kale

Almonds

Beans

Spinach

Tofu

Broccoli and other vegetables

Blackstrap molasses

Rhubarb

Milk and soymilk

Bok Choy
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Nuts and seeds

Mustard and turnip greens

Cheese

Seaweed
• Stunted growth
• Bone Loss
(Osteoporosis) in
adults
Best Way to Get
More Vitamins
and Minerals:
EAT MORE
FRUITS AND
VEGETABLES!
Why More Fruits
and Vegetables?
 High in Fiber
 Naturally low in fat and saturated fat
 Good for maintaining a healthy
weight
 High in water
 Good for maintaining a healthy
weight
 High in anti-oxidants
Student Question
What are
Anti-Oxidants?
Anti-Oxidants
Against Oxidants
Oxidants are “free radicals”
Products of cell metabolism
Oxidants Caused By:
 Cigarette smoke
 Sunlight
 Pesticides
Damage healthy cells through oxidation
What is the Role
of Anti-Oxidants?
Free radicals destroy
anti-oxidants instead of
cells
Anti-Oxidant
Vitamins and
Minerals
Vitamin A, C & E
Mostly found in fruits
and vegetables
Highest in AntiOxidants
Berries
Beans
Fruits
Vegetables
The Energy “B” Vitamins
• B1 – Thiamin
• B2 – Riboflavin
• B3 – Niacin
• Biotin
• Pantothenic Acid
• B6 – Pyridoxine
• Folate or Folic
Acid
• B12 – Cobalamin
The “B” Vitamins
• Convert Food to Energy
• Involved in skin, muscle and
nervous system function
• Improve circulation
• Help reduce cholesterol levels
• Vitamin B12 – Produces brain
chemicals that affect mood
“B” Vitamin Sources
Whole Grains
Beans
Fruits
Vegetables
Cheese
Fish
Food Fact:
Low levels of B Vitamins
have been linked to
depression.
Food Synergy
Many components working together that
provide nutrition
Eating whole fruits and vegetables are key!
Components that help with digestion and
absorption of foods include the skins, seeds,
and other parts of the fruit or vegetable
Extracting a nutrient out (as in supplements)
is not very nutritious
Phytochemicals
Non-nutrient plant chemicals that protect
the body against disease
Generally found in the skin of fresh fruits
and vegetables and attribute to their color
Where the majority of the fiber is found