Transcript Nutrients & Healthy Eating

WHY IS HEALTHY EATING
IMPORTANT FOR TEENAGERS
• To provide energy and nutrients to grow
properly and be active.
• To help them feel good.
• To develop healthy food habits that will last a
lifetime.
HOW DO I KNOW IF I AM
GROWING PROPERLY?
• Healthy children come in different shapes and sizes. They also
grow and develop at different times and stages.
• Monitor growth over time. This is a better indicator of healthy
growth than one single measurement of height or weight.
– Being underweight may be associated with nutrient
deficiencies
– Being overweight can lead to health problems such as heart
disease, diabetes and some types of cancer later in life.
.
HOW TO EAT FOR HEALTHY
GROWTH AND ACTIVITY?
• Carbohydrates, protein and fat provide energy (energy =
calories).
• Teenagers can meet their energy needs by following the eating
pattern outlined in Canada’s Food Guide to Healthy Eating.
• An eating pattern based on the food guide is high in
carbohydrate foods such as whole grain breads and cereals,
vegetables and fruit.
• Milk products, meat, fish, poultry, eggs, cooked beans and
legumes, and other meat alternatives provide protein.
• Fat comes from dairy products, meats, fats, oils and other foods.
WHAT DOES HEALTHY EATING
MEAN?
 Choosing foods according to Canada’s Food
Guide to Healthy Eating.
 Eating foods that provide important nutrients.
 Limiting low-nutrient foods that are high in salt,
fat, sugar and caffeine such as chips, chocolate,
candies and pop.
 Adopting healthy eating habits for life.
HOW DOES CANADA’S FOOD
GUIDE TO HEALTHY EATING
APPLY TO TEENAGERS?
• The food guide provides important information about the kinds
and amounts of food to eat.
• The amount of food teenagers need depends on their age, body
size, activity level, growth rate and appetite.
• Teenagers can eat the same kinds of foods as adults.
GRAIN PRODUCTS – HOW MANY
SERVINGS?
• 5 – 12 servings per day
• Choose whole grains and enriched foods more often than white
flour or refined products.
VEGETABLES & FRUIT – HOW
MANY SERVINGS?
• 5-10 servings per day
• Choose unsweetened 100% fruit juice. Fruit drinks and
flavoured crystals don’t provide the same nutrients and are
higher in sugar.
MILK PRODUCTS – HOW MANY
SERVINGS?
• 2-4 servings per day
• Yogurt and cheese are not enriched with vitamin D - so be sure
to serve fluid milk as well as these other milk products.
MEAT & ALTERNATIVES – HOW
MANY SERVINGS?
• 2-3 servings per day
• Choose leaner meats, poultry and fish, eggs, as well as cooked
dried beans, peas, and lentils more often.
OTHER FOODS
• Includes foods that are not part of any one food group such as
sweets and fats.
• Serve water instead of soft drinks and other sugary drinks for
fluids especially when teenagers are active and when the
weather is hot.
• Use in moderation:
– Sugar, syrup, sweets and candies
– Margarine, butter and salad dressing
– High-salt seasonings and condiments
– Enjoy the natural flavour of foods
WHAT ABOUT FAT?
• Low fat diets may not supply enough energy or nutrients for
growing children.
• Nutritious higher fat foods such as peanut butter and cheese
can help teenagers meet their energy and nutrient needs.
• High fat foods that are low in vitamins and minerals (e.g. chips,
cookies, French fries) fill teenagers up and can decrease their
intake of more nutritious foods.
IMPORTANT NUTRIENTS FOR
TEENAGERS
Nutrient
Function
Food Sources
Calcium
Healthy bones and
teeth
Milk, cheese, yogurt, milk in puddings and soups, calcium fortified
beverages
Iron
Healthy red blood
cells, prevents
anemia.
Meat, fish, poultry, eggs, cooked beans and lentils, peanut butter,
nuts, seeds, fortified breakfast cereals, dried fruit
Vitamin A
Healthy skin, eyes and
nails, protects against
infection.
Sweet potatoes, carrots, spinach, kale, dark orange squash,
cantaloupe, sweet red peppers, apricots, broccoli
Vitamin C
Healthy muscles and
bone, increases iron
absorption.
Oranges, kiwi fruit, 100% fruit juice (apple, orange), grapefruit,
strawberries, sweet green and red peppers, broccoli, tomatoes,
Brussels sprouts
IMPORTANT NUTRIENTS FOR
TEENAGERS
Nutrient
Function
Food Sources
Vitamin D
Healthy bones and
teeth
Fish liver oils, fish (salmon, mackerel, sardines, tuna), fortified milk
and margarine. Moderate exposure to sunlight also helps the body
produce vitamin D .
Vitamin B12
Healthy red blood
cells
Found only in animal products such as meat, fish, poultry, eggs, and
milk products. Foods fortified with vitamin B12 such as soy and rice
beverages, and soy-based meat substitutes.
Zinc
Healthy growth
Red meats, some seafood (oysters), and whole grains.
Fibre
Healthy digestion,
prevents
constipation
Breads and cereals made with whole wheat, wheat bran, oats, rye
flour, vegetables and fruit, cooked beans and lentils.
WHAT ABOUT SUPPLEMENTS?
• Most children don’t need vitamin or mineral supplements.
• Eating a variety of foods from each of the four food groups is the
best way for teenagers to get the nutrients they need.
POST TEST
Try this quiz again to see if your nutrition knowledge has improved.
Check your answers on the following slide.
1.
2.
3.
4.
5.
Teenagers should eat the same foods as adults but in smaller
amounts. True/False
Name the four food groups.
The Vegetables & Fruit group includes dried beans, peas and
lentils. True/False
Providing teenagers with juice all day long is a good way to
increase their fluid intake. True/False
Teenagers need vitamin & mineral supplements. True/False
HOW DID YOU SCORE?
1.
2.
3.
4.
5.
Teenagers should eat the same foods as adults but in smaller
amounts. True
Name the four food groups. Grain Products, Vegetables & Fruit,
Milk Products, Meat & Alternatives
The Vegetables & Fruit group includes dried beans, peas and
lentils. False - dried beans, peas and lentils are in the Meat &
Alternatives group.
Providing teenagers with juice all day long is a good way to
increase their fluid intake. False - continual sipping on juice can
cause cavities and decrease appetite at meal times.
Teenagers need vitamin & mineral supplements. False – children
who eat adequate amounts of foods from each of the 4 food groups
should not need supplements.