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Human Nutrition II > Adolescents > Flashcards

Adolescents Flashcards

1
Q

What is adolescence?

A

Period of rapid physiological, sexual, neurological, and behavioral changes
Early adolescence (10-14) through young adulthood (20-24)

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2
Q

During adolescence, hormonal changes lead to changes in ___.

A

body composition

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3
Q

During adolescence, sex hormones and growth hormones increase which enhances ___.

A

skeletal and sexual maturation

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4
Q

During adolescence, height and body weight increase, meaning an increase in ___.

A
  • bone mass
  • muscle mass
  • blood volume
  • heart size
  • brain size
  • lung size
  • kidney size
  • liver size

(mass of everything)

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5
Q

Basal metabolic rate ___ from 2 years old and then ___ in adolescence.

A

increases rapidly from 2 years old and then levels off in adolescence

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6
Q

What is the leading cause of “years lived with disability” in adolescents?

A

Iron deficiency

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7
Q

What is the term for nutrient deficiencies without change in body size?

A

Hidden hunger

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8
Q

What is hidden hunger?

A

Nutrient deficiency without change in body size

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9
Q

Adequate sleep is necessary for adolescents, however, they have a natural propensity to ___.

A

stay up later and sleep later in morning

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10
Q

Nutritional requirements depend more on ___ than chronological age.

A

sexual maturity

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11
Q

What are the nutritional needs for a growth spurt as seen in adolescence?

A
  • Rapid tissue expansion needs amino acids for striated muscle development
  • Adequate calcium and Vitamin D for bone growth
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12
Q

In 14-18-year-olds, females need more of which micronutrient than males?

A

Iron

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13
Q

In 14-18-year-olds, males need more of which micronutrients than females?

A
  • Zinc
  • Magnesium
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14
Q

In 14-18-year-olds, which micronutrients have the same requirements regardless of sex?

A
  • Vitamin D
  • Calcium
  • B12
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15
Q

In ages 9-18, adolescent males need more of which energy/nutrient requirements than females?

A
  • calories
  • fiber
  • protein
  • PUFAs
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16
Q

Which energy/nutrient requirement for adolescents is the same regardless of sex?

A

Carbs

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17
Q

Kids are very sensitive to lowered ___ levels because it is their primary energy source.

A

glucose

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18
Q

Carbohydrate requirements for adolescents is similar to ___.

A

an adult female

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19
Q

What are the sugar intake recommendations for adolescents?

A

6-9 tsp/day (24-36g)
No more than 12 tsp (48g) a day

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20
Q

Which fats are easily used by the body for fuel and feed the gut biome (good bacteria) in adolescents?

A

Short and medium chain fatty acids

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21
Q

What are some sources of short and medium chain fatty acids for adolescents to fuel themselves and feed their gut biomes?

A
  • Butterfat
  • Avocado
  • Coconut oil
  • Goat milk/cheese
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22
Q

Which fats are needed for brain and nervous system development in adolescents?

A

Omega 3 essential fatty acids

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23
Q

What are some sources of omega 3 essential fatty acids for adolescents to support brain and nervous system development?

A

Fish
(very little in eggs)

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24
Q

Which fats are needed for hormones and neurotransmitters to function in adolescents?

A
  • Plant based omega 3 (anti-linolenic)
  • Omega 6 essential fatty acids (linoleic)
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25
What are some sources of plant based omega 3 and omega 6 essential fatty acids (alpha-linolenic and linoleic) to support hormone and neurotransmitter functions in adolescents?
* Flax * Walnuts * Seeds * Plant based cooking oils (canola)
26
The whole food addition of calcium to an adolescent's diet is beneficial for ___.
skeletal maturity
27
The whole food addition of Vitamin E to an adolescent's diet is beneficial for ___.
oxygenation and vascular support
28
The whole food addition of Vitamin C to an adolescent's diet is beneficial for ___.
synthesis of collagen and connective tissue (growth and repair)
29
Which whole food addition vitamin/mineral is helpful for skeletal maturity in adolescents?
Calcium
30
Which whole food addition vitamin/mineral is helpful for oxygenation and vascular support in adolescents?
Vitamin E
31
Which whole food addition vitamin/mineral is helpful for synthesis of collagen and connective tissue in adolescents?
Vitamin C
32
Adolescent eating behaviors are influenced by which three types of factors?
* Personal * Environmental * Macrosystem
33
What are some personal factors that influence adolescent eating behaviors?
* Attitudes * Beliefs * Preferences * Biological changes
34
What are some environmental factors that influence adolescent eating behaviors?
* Family * Friends * Peers * Schools * Fast food outlets * Social and cultural norms
35
What are some macrosystem factors that influence adolescent eating behaviors?
* Food availability * Food production * Mass media and advertising
36
What are some eating behaviors found more so in teens than younger children?
* Snacking and grazing * Missing meals * Eating away from home * Fast food consumption * Dieting (especially females)
37
What is the current WHO recommendation for physical activity for adolescents?
At least one hour of physical activity every day
38
___% of teens worldwide are not meeting WHO physical activity recommendations. ___% for girls and ___% for boys.
**80%** teens worldwide **85%** for girls **78%** for boys
39
What is WHO's current goal for 2030 regarding physical activity in adolescents?
Reduce all countries' physical inactivity level to 70% or less by 2030 (experts are not optimistic)
40
What are three types of factors contributing to adolescents being inactive?
* Individual * Social * Environmental
41
What are some individual factors that may keep an adolescent from being physically active?
* Confidence in one's ability * Nutrient deficiencies resulting in fatigue * Lack of sleep
42
What are some social factors that may keep an adolescent from being physically active?
Peer and family support
43
What are some environmental factors that may keep an adolescent from being physically active?
Safe and convenient places to play
44
Competitive adolescent athletes require an additional ___ calories per day to meet their energy needs.
500-1500 calories
45
Additional ___ may be required among adolescent athletes who are still growing.
protein
46
What are two components of an adolescent athlete's diet that support their general health and energy?
* High fiber carbohydrates * Adequate protein
47
How much protein is needed to best support the energy needs of an adolescent athlete?
At least 1.2-1.5 g/kg of bodyweight
48
Depending on activity, an adolescent athlete should have roughly ___ complex carbs a day with ___ being post workout.
**250-300g** complex carbs **80g** post workout
49
Diet modification in an adolescent athlete is activity dependent. If the athlete performs with higher intensity, they should consume more ___. If the athlete performs with lower intensity and more endurance, they should consume more ___.
higher intensity, more **carbs** lower intensity and more endurance, more **fats and protein**
50
True or False Fats are detrimental to adolescent athletes' training because it depletes their energy.
False, fats (with consideration) are essential
51
For adolescent athletes to have optimal use of their energy, their pre workout should include:
* 20g protein * 40g complex carbs
52
For adolescent athletes to have optimal use of their energy, their post workout should include:
* 30g protein * 80g mixed simple and complex carbs * 10g healthy fats
53
Which supplements are commonly appropriate for female adolescent athletes?
* Iron 10-15mg * B complex * Vitamin C (for repair) 500mg
54
Which supplements are commonly appropriate for male adolescent athletes?
* Zinc 15mg * B complex * Vitamin C (for repair) 500mg
55
Adolescent athletes should have ___ oz of water prior to exercise and ___ oz every 15-20 minutes.
**6-8 oz** prior **4-6 oz** every 15-20 minutes
56
Adolescents, especially athletes, should have no more than ___ mg of caffeine a day.
100-175mg
57
What are the major sources of caffeine utilized by adolescents?
Sweetened coffee beverages and energy drinks
58
What are some of the consequential concerns regarding caffeine consumption in adolescents?
* Dehydration * Irritability * Nervousness * Sleep disturbances
59
What are the more serious concerns regarding caffeine consumption in adolescents?
Cardiovascular and digestive system effects e.g. gastric ulcers
60
Post exercise, an adolescent should consume protein and carb sources. What are some considerations for those carb sources?
* Spikes insulin * Preferably half simple, half complex * Simple without using sugar is best e.g. bananas, grapes
61
How has obesity progressed in the past 30 years in children and adolescents?
Doubled in children Quadrupled in adolescents
62
___ from ___ contribute to 40% of daily calories for children ages 2-18.
**Empty calories** from **added sugars and solid fats**
63
Empty calories from added sugars and solid fats make up 40% of daily calories for children ages 2-18. Half of these empty calories are from what six sources?
* Soda * Fruit drinks * Dairy desserts * Grain desserts * Pizza * Whole milk
64
Approximately ___ of adolescent females and ___ of adolescent males are attempting weight loss.
**half** of adolescent females **15%** of adolescent males
65
What is the purpose of the SCOFF questionnaire?
Identify cases of anorexia nervosa or bulimia
66
What are three questionnaires meant to evaluate for eating disorders?
* SCOFF questionnaire * Identity and eating disorders (IDEA) questionnaire * Eating disorder examination questionnaire (EDE-Q 6.0)
67
What is the primary use of the State-Trait Anxiety Inventory (STAI)?
Depression and anxiety diagnosis

Human Nutrition II (5 decks)

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