Transcript Year 9 the nutritional needs of a teenager Feb 2016

Year 9 Food preparation and nutrition
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Lesson 1
To demonstrate knowledge and understanding of
The eatwell plate guidelines and proportions.
To identify the main nutrients required for a
healthy balanced diet.
To identify the nutritional needs of a teenager.
To identify the main factors that affect dietary
needs throughout different life stages.
To select a suitable starter or savoury light lunch
dish to make that meets guidelines of The eatwell
plate, nutritionally balanced and appealing to a
teenager.
Task – what are the main nutrients
required for a healthy balanced diet.
In pairs discuss
1. what are the 5 sections of the Eatwell Plate
2. what are the 5 main nutrients required for a
healthy balanced diet
the main nutrients required for a
healthy balanced diet.
1. what are the 5 sections of the
Eatwell Plate
2. what are the 5 main nutrients
required for a healthy balanced
diet
Macronutrients
Protein
Carbohydrate
Fat
Micronutrients
Vitamins
Minerals
To identify the nutritional needs of a teenager.
• Growth and development are rapid.
• Onset of puberty - characterised by a
spurt in physical growth (height and
weight).
• Considerable gain in muscle and bone
mass.
• Changes in body composition, e.g.
increased deposition of fat in girls.
• Energy and nutrient requirements at their
highest.
A healthy diet is important for teenagers
Eating a healthy, balanced diet can:
• promote wellbeing by improving mood, energy and selfesteem to help reduce anxiety and stress;
• boost concentration and performance;
• reduce the risk of ill-health now and in the future, e.g.
obesity, heart disease, cancer, and type 2 diabetes;
• increase productivity/attainment and reduce days off
sick.
Dietary recommendations
Teenagers should consume a variety of foods from each
of the four main food groups:
Fruit and vegetables (33%)
Meat, fish, eggs, beans
and other non-dairy
sources of protein (12%)
Bread, rice, potatoes,
pasta and other starchy
foods (33%)
Milk and dairy foods (15%)
Teenagers and iron
• Teenagers have increased iron requirements.
• Girls need more iron than boys to replace
menstrual losses (RNI: boys 11.3 g/day, girls
14.8 g/day).
• Lack of iron leads to an increased risk of iron
deficiency anaemia and associated health
consequences.
• Teenagers who follow a vegetarian diet or
restrict food intake (e.g. to lose weight)
particularly at risk.
Iron absorption
• Good sources: meat (especially lean red meat),
liver and offal, green leafy vegetables, pulses
(beans, lentils), dried fruit, nuts and seeds, bread
and fortified breakfast cereals.
• Iron from meat sources (haem iron) is readily
absorbed by the body.
• Vitamin C helps the body to absorb iron from
other sources (non-haem iron).
Teenagers and calcium
• Teenagers have high calcium requirements.
• Around 50% of the adult skeleton is formed
during the teenage years (RNI - boys 1000
mg/day, girls 800 mg/day).
• A lack of calcium may have consequences for
future bone health e.g. increased risk of
osteoporosis.
Teenagers and energy balance
• Levels of overweight and obesity are increasing
• Teenagers, especially girls, often try to control their
weight by adopting very low energy diets or
smoking.
• Restricted diets may lead to nutrient deficiencies
and other health consequences.
• Teenagers of unhealthy weight may need guidance
on lifestyle changes to help them achieve a healthy
weight.
Teenagers – physical activity
• Physical activity through life is important for
maintaining energy balance and overall health.
• At least 60 mins of moderate-intensity physical
activity each day is recommended.
• Include activities that improve bone health,
muscle strength and flexibility at least twice per
week.
Eating breakfast
• Starting each day with breakfast will supply
energy to the brain & body.
• Eating breakfast leads to improved energy and
concentration levels throughout the morning.
• Breakfast consumption may improve cognitive
function related to performance in school.
• Other benefits of breakfast include better nutrient
intakes and weight control.
Fluids and hydration
•Even mild dehydration (1-2%) can lead to headaches,
irritability and loss of concentration. This level is not
enough to cause feelings of thirst.
•The recommendation is to drink 6-8 glasses/day (1.2
litres) to prevent dehydration. People need to drink
more when the weather is hot or when they have
been active.
•All drinks count in terms of fluid intake but those
without sugar are best between meals.
Diet and IQ
• Brain health depends on optimal intakes of
nutrients from the diet.
• Much speculation about the importance of long
chain omega-3 fatty acids to behavioural and
cognitive development, including IQ.
• Supplementation studies show the best outcome
observed in children with learning disabilities.
• Current recommendation is one portion of oily
P. (2002) Long chain polyunsaturated fatty
fish (140g) perWillatts
week.
acids improve cognitive development J Fam Health
Care 12(6 suppl):5.
Diet and mood/behaviour
• There are a number of foods that have a
pharmacological effect in the body which affects mood:
* caffeine;
* vaso-active amines, such as histamine;
* tryptophan and serotonin.
• There is evidence to suggest that poor vitamin and
mineral status may be associated with poor educational
attainment and antisocial behaviour.
Food additives and hyperactivity
• The Southampton study suggested that consumption
of mixes of certain artificial food colours and the
preservative sodium benzoate could be linked to
increased hyperactivity in some children. The
colours are:
sunset yellow FCF (E110)
quinoline yellow (E104)
carmoisine (E122)
allura red (E129)
tartrazine (E102)
ponceau 4R (E124)
Bateman B et al. 2007
• An EU-wide mandatory warning must be put on
any food and drink (except drinks with more than
1.2% alcohol) that contains any of the six colours.
Teenagers - dietary improvements needed
• More fruit and vegetables, pulses, wholegrain
foods.
• More milk and diary foods.
• More iron-rich foods.
• More oily fish.
• Less foods high in saturated fat and added sugars.
• Less salt.