Transcript Teen Living
Teen Living Objective 7.0-7.03 Fitness ~ the ability to meet the demands of day-to-day life Benefit ◦ ◦ ◦ ◦ calories burn efficiently Body well conditioned Toned muscles, strong heart, clear lungs Higher self-esteem Good nutrition ◦ eat a wide variety of foods ◦ Get enough fiber Regular exercise Teenagers should get 30 minutes of aerobic activity 3 times a week Check with doctor before beginning exercise program Energy = Food measured as calories Individuals vary Varies by ◦ Same height may not equal same weight. Muscle weighs more than fat; bone structure can make a big difference between people ◦ Age; bone structure; gender ◦ Metabolism Increased by muscle mass Basal metabolism Maintain by: ◦ amount of energy needed to maintain automatic body functions ◦ Eating reasonable portions of nutritious foods Lower infection resistance Reduce muscle strength Result in malnutrition 15% less than physician recommendation Eat more calories than required for amount of physical activity Adults exercise less than teens. If they continue to eat same amount as when they were younger, they will gain weight 15% more than physician recommendation Heart disease; high blood pressure; certain cancers Comes from lack of physical activity Develop healthy eating and exercise habits Choose low-fat, nutrient and calorie dense foods Safe weight loss includes foods from all food groups Safe weight gain includes eating larger portions of healthy food Can be life-threatening Anorexia nervosa: an extreme urge to lose weight by self-starvation Bulimia: Binge and Purge (Overeat then regurgitate) Avoid those that require purchasing special foods Fad diets promise quick and easy weight loss but rarely deliver Try replacing fried chicken with broiled chicken as one way to lose weight without radically changing Choose apples over other fattening foods like candy bars, pudding, or ice cream 7.02 Assess Personal Eating Habits Foods help maintain family traditions ◦ ◦ ◦ ◦ Family barbecues Thanksgiving Easter Christmas How you eat, when you eat, with whom you eat, what you eat Remember to count your snacks as part of your total daily servings Choose low-fat menu items (especially when eating fast food) Recommended by nutritionists for a healthy diet Found in: ◦ Whole grains cereals ◦ Fresh fruits ◦ Vegetables Aids in digestion Dietary Guidelines for Americans recommend eating foods high in fiber Vitamin D and leafy, green vegetables (spinach, kale), yogurt, milk, cheese, even chocolate pudding! Keeps bones and teeth strong 70% of body weight comes from water Nutritionists recommend 6-8 8oz. (servings) glasses per day Water can come from other sources besides just drinking ◦ Soup ◦ Fruits ◦ Vegetables Healthiest choice is Olive Oil We need a minimum amount of fat in our diet Use fats and sweets sparingly Americans receive MOST of their sugar intake from…soft drinks Reduce salt by seasoning foods with herbs and spices Reduce amount by selecting legumes (beans) for protein once or twice a week, instead of meat or other higher fat items such as cheese Reduce saturated fats (fats that are solid at room temperature: butter, Crisco and made from animal products) to reduce cholesterol STOP HERE Get from citrus fruits like oranges and orange juice Inadequate supplies of vitamin C can lead to scurvy ◦ gradual weakening, pale skin, sunken eyes, tender gums, muscle pain, loss of teeth, internal bleeding Fruits and Vegetables are your BEST source Too many can be dangerous and toxic to the body ◦ Vitamin A (fat soluble) Needed to build red blood cells ◦ Get from liver, raisins, iron-fortified cereals Contain 9 essential amino acids ◦ Complete proteins found in meat, fish, poultry 2-3 ounces of meat = deck of cards Meat? Yes, peanut butter, legumes (beans), and eggs are considered part of the meat (protein) group Be sure to get professional nutritional counseling before beginning a vegetarian diet Vegetarians do not eat meat Main concern is getting enough protein Get complete protein in the vegetarian diet by eating combinations of legumes and grains like black-eyed peas and rice Often people become vegetarians for ethical reasons, they think it is wrong to kill and eat animals Found in grains like rice (choose brown for best nutrition), whole wheat breads, oats, macaroni, cereal, etc. Nutritionists recommend half of daily calories come from complex carbohydrates Provides extra energy for athletes (runners, swimmers, soccer players) Teenagers should eat the MOST servings from this food group every day Provides serving recommendations for each food group Objectives 7.03 Investigate Special Dietary Needs Attitudes toward food are established in childhood Preschoolers should eat regular meals to teach them good eating habits Adolescents need more protein to build and repair body tissues Senior Citizens require fewer calories as they get older Symptoms ◦ Itchy rash, nasal congestion, diarrhea Many people are allergic to peanuts, seafood, iodine (found in seafood and salt), eggs, and wheat or glutens Carefully read food labels if you have allergies Symptoms ◦ Gas, bloating, abdominal pain, diarrhea milk, ice cream Eating fresh fruits and vegetables can reduce risk of developing some types of cancer Eating high-calcium foods can help you avoid the brittle bones of osteoporosis (porous bones) Can lead to heart disease Reduce sodium (salt) High Blood Pressure (Hypertension) Inability to used carbohydrates (carbohydrates turn to sugar) Dehydration Avoid by drinking water Eat three to four hours before competition to give the meal time to digest. Should eat foods high in folic acid (fortified breakfast cereals, dried beans, leafy green vegetables and orange juice) to reduce the risk of certain birth defects in unborn babies It’s better to start getting more folic acid 2-3 months before becoming pregnant Increase intake of minerals and vitamins