Teens Flashcards
NUTRITION FOR TEENAGERS
Becoming more independent if not already – some will be cooking their own food.
Until puberty nutrients needs are similar for both males and females.
Nutritional needs vary because of hormonal changes and growth patterns
When, how, and how much growth teens grows depends on genes more than growth.
Smart eating and lifestyle choices will help determine growth.
What affects their Caloric intake? - increases to fuel the rapid growth spurt during puberty
Specifically: gender , body size, growth rate and activity level
3500 cals for much physical activity
Appetites correspond to growth spurts
Listen to internal hunger and fullness cues rather than external cues
Calcium
4-8 years (1000 mg/day)
Teens (1300 mg/day)
Adequate intake reduces the risk of fractures and osteoporosis in adulthood.
Especially important for girls as females have a higher risk for developing osteoporosis than males. Peak bone mass is reached around 16-20 years in females, adulthood in males
Iron
Increase 8mg (9-13) 15 mg (females) 11 mg (males) (14 -18) Increase blood volume and muscle mass
Deficiency can lead to anemia (low count of red blood cells)
General body weakness, fatigue, lake
Affects academic performance
Fibre
Generally lacking in teenage diet. ½ of Canadian teens consume less than the recommended amount (HEalth canada)
Other (eg: B12)
B12 for vegetarians
ONLY GET B12 FROM ANIMALS!
Nutrients and Health related concern
Fitness and sports Acne Allergies Eating disorders Obesity Stress Lack of sleep Skip Breakfast Mental health issues (dEpReSsIoN)
Factors affecting food Choices
Family, culture, and religion
Social
Whether you eat in the cafeteria or bring food from home - social influence, peer pressure
Media influences, diets and celebrity endorsements
Availability - govt has made it mandatory for schools to offer more nutritious food (school food and beverage policy) - 80:20 ratio of sell most: sell less (trans fat)
Economic Factors
When food is less affordable teens are lacking in servings for fruits and vegetables - lacking fiber in their diet
School breakfast programs can help supply nutritious food
Islam forbids the ocnsumption of pork, alcohol. Food must be halal (According to Islamic law)
Hinduism - prohibits eating beef
Jainism - Strict vegetarians and prohibition of vegetables that grow below the soil - carrots, potatoes
Judaism- forbids pork, shellfish, mixing of meat and milk products, Kosher (animals slaughtered according to Jewish Law)
Why is it important to eat breakfast?
Students that do eat breakfast are more likely to be alert in class, are in a better mood, have better memory of learning and have more energy
Breakfast provides: fuel for the body and brain
Not having breakfast can affect the amount of Iron absorbed which in turn results in - fatigue, irritability, inability to concentrate
Common reasons for skipping breakfast:
No access to food at home
Skipping - attempt to lose weight/cut calories
Too rushed in the morning
Not feeling hungry in the morning
Consume breakfast high in protein and fiber (longer to digest - keeps you full and provides energy for longer periods of time
Ex. Oatmeal
Teenagers (why is proper nutrition important to teens?)
Growth spurt
Dramatic physical changes. Changes in body composition
Fit healthy eating into busy schedules
Eat foods for nutrition when eating with friends
Iron and calcium are especially important
Changes in emotional maturity
Will be making more independent food choices - some will be cooking their own food
Girls
11-12 years → 1800-2200 Cal/day
14-18 years → 1800-2400 cal/day
Boys
11-13 years → 1800-2600 cal/day
14-18 years → 2200-3200 cal/day
Childhood (2-13)
Need a regular meal schedule
Stomachs are small, energy levels high
Snacks to satisfy food needs
Active, growing children need a regular meal schedule
