W5 - Nutrition - Adolescents & Older Adult Flashcards
List some body changes that happen during adolescence
Rapid growth
⬆️ metabolic rate
Skin acne
Menstruation
== Can ⬆️ risk of deficiencies
Growth spur in Females
11-15yrs
~8.3kg/year
16-27% ⬆️ body fat
Growth spur in Males
13-16yrs
~23.7kg
12% ⬇️ body fat
Why are female adolescents at risk from iron deficiency
Due to losses through menstruation
Why are male adolescents at risk from iron deficiency
⬆️ demand to grow lean body mass
How can an adolescent increase their iron intake?
⬆️ intake of lean red meat, liver, poultry + fish = haem iron
Beans, veg + iron-fortified cereals = non-haem iron
Besides iron, which other nutrients are important for adolescents
Calcium + phosphorus
Why is calcium + phosphorus especially important during adolescence
~45% of adult skeleton is being formed
Calcium for this growth must be derived from diet.
What happens to Vitamin D needs as you age?
Needs increase
What is adulthood characterised by?
Body maintenance
Gradual physical + physiological transitions.
Factors Affecting Rate of Ageing
Heredity
Lifestyle
Env
Calories (adulthood –> elderly)
Decline in basal metabolism means lower req of calories as adult age ⬆️.
Protein (adulthood –> elderly)
Must be careful w/ amount of intake as we age due to proteins waste products needing to be removed by the kidneys.
= Excessive protein intake may accelerate kidney function decline.
Fat (adulthood –> elderly)
Good idea to ⬇️ total fat intake due to ⬆️ risk of obesity, heart diseases + certain cancers.
CHO (adulthood –> elderly)
Recommended to shift CHO composition to emphasise complex CHO more than simple.