Food

1
Food Nutrition through the Lifespan

• Adolescent Nutrition
• By Helen Hawver
• For CTAE-Resource Network, FY11 Instructional
  Resources Project

2
FCS-FNL-6. Students will explain the nutritional
requirements of the adolescence diet.

• a. Identify changes in body composition as a
  result of growth and development and explain the
  cause of increased nutritional risk for
  individuals in this age group.
• b. Demonstrate an awareness of fluids, hydration,
  carbohydrates, and supplements on physical
  activity.
• c. Explain the causes of obesity and evaluate
  popular weight loss diets within the context of
  an adequate and balanced diet.
• d. Distinguish between eating disorders, predict
  the outcomes, and identify the at-risk
  individuals.

3
Changes in Body Composition

• Gains in body mass
• Increase in calories due to growth (usually seen
  in boys)
• Boys seem to develop more lean muscle mass than
  girls do
• Increase in bone mass, blood volume
• Girls grow around 3 inches a year and boys grown
  around 4 inches a year
• Puberty changes

4
Nutritional Risk

• Iron
• Prevents anemia (especially in females)
• Teen females need about15 mg / day
  
• Teen males need about 12 mg /day
• Females need more due to menstruation
• Sources include meat, poultry, fish, cereal,
  beans, leafy greens and green vegetables.
• Vitamin C sources such as fruits help absorb Iron
• Caffeine blocks absorption

5
Nutritional Risk cont.

• Calcium
• Builds bone and prevents osteoporosis
• Teens need about 1300 mg a day (Three 8 oz
  glasses)
• Sources include milk, cheese, yogurt (most dairy
  products)
• Caffeine will block absorption

6
Nutritional Risk cont.

• Teens are more likely to consume junk food
  because of
• Busy schedules
• Availability of snack machines in schools
• Choosing not to eat lunchroom food/ too lazy to
  make lunch
• Peer influence on food choices
• Underexposure to healthier foods
• Poor home food habits

7
Nutritional Risk cont.

• Dangers of Junk Food
• High sugar levels (especially in soda drinks)
• High sodium levels
• Processed food products
• High preservative content
• Caffeine levels
• Junk food often replaces a meal

8
Tips for Teens on Eating Well

• Breakfast ideas
• Leftover pizza
• Baggie full of cereal (NOT sugar cereal)
• Grapes, cheese and crackers
• Bagel or English Muffin with jelly or peanut
  butter instead of butter

9
Tips for Teens on Eating Well cont.

• Great snack ideas
• Fruit
• Graham crackers or vanilla wafers
• Grapes, cheese and crackers
• Salad Bar
• Apple and peanut butter
• Celery/carrot sticks with dips or peanut butter
• Pretzels or plain popcorn
• Peanuts

10
Teen Athletes

• Muscle is built by exercise not by eating extra
  protein or taking supplements
• Supplements should be used with caution
• These supplements work only with EXERCISE

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Teen Athletes cont.

• Common supplements include
• Caffeine (Ephedra)
• Basically burns fat (increases metabolism) and
  does not cause you to be tired
• Side effects include heart palpitations,
  inability for the body to properly cool itself,
  nervousness, irritability, dehydration ,
  diarrhea, possible death
• Creatine
• Increases muscle fullness and body mass
• Side effects include dehydration due to muscles
  retaining water
• Protein
• There are two types whey and egg
• Whey includes all the essential amino acids
• Side effects include excessive gas and bloating
  due to improper digestion

12
Teen Athletes cont,

• Nutrient-dense foods are required because of high
  energy output.
• An apple is nutrient dense, not a candy bar
• Meals should be eaten 3-5 hours before an
  athletic event
• While carbohydrates give you energy, be aware
  that you do not want to feel to full

13
Teen Athletes cont.

• Water is essential and should be consumed before,
  during and after physical activity
• 2 cups of water is recommended for every pound
  lost during a workout.
• Electrolyte drinks should be consumed after
  physical activity, not during because your body
  will need replacements
• Electrolytes such as potassium and sodium are
  electrically charged ions that are important to
  body functions

14
Teen Athletes cont.

• Steroids
• Artificially (anabolic steroids) produced
  hormones that stimulate muscle tissue to grow
• See website for more information
• http//kidshealth.org/parent/emotions/behavior/ste
  roids.html

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Other Exercise Tips

• Just because you sweat during exercise does not
  mean you are burning more calories.
• Sweating is just your bodys way of cooling
  downits your own personal air conditioner.
• Do not wear plastic suits that cause you to sweat
  morethese are dangerous because your body cant
  cool itself and/or breathe.
• There is no true good time to exercise.
• You have to find a time that is good for you and
  works with your schedule.
• It is recommended to exercise for 30 minutes a
  day.
• Even if you park far away from the store, the
  point is to get up and move!

16
Obesity and Dieting

• Obesity in adolescence is often a result of
  childhood obesity (overfeeding during infancy and
  childhood).
• Poor self esteem/concept excludes an adolescent
  from a social life
• Dependence on fast food and SODA!
• Losing weight as an adolescence is more difficult
  than in childhood because adolescence have more
  control over what they eat and they have to make
  the decision to lose weight themselves

17
Obesity and Dieting cont.

• Many adolescence turn to dieting as a way to
  fight obesity.
• This can become dangerous because many
  adolescence see smoking as a quick way to drop a
  few pounds since it is an appetite suppressant
• Teens also turn to drugs such as pot and cocaine
  because of their relation to weight loss

18
Popular Weight Loss Diets

• Read the information on the diet
• Explain
• What the diet entails
• Advantages
• Disadvantages
• Answer
• Would you recommend this diet to an adolescent? A
  middle aged person?
• Why or why not
• What do you think are some dangers of this diet?
• What are the restraints of this diet (example
  cost, time)?

19
Eating Disorders

• Anorexia Nervosa
• Ignores feelings of hunger and eats very little
  or refuses to eat
• These people see themselves as overweight even
  when they are dangerously underweight
• Basically a person voluntarily starves themselves
• Warning signs
• Intense fear of gaining weight
• Will not eat in front of others
• Hair loss
• Denial of hunger
• Absent or irregular menstrual periods
• Perfectionist
• Depressed/Lonely/Anxious/Empty/Hopeless
• Reads food labels constantly

20
Eating Disorders cont.

• Bulimia Nervosa
• Repeated episodes of binging (eating a large
  amount of food at one time), and then purges
  (vomits) or takes laxatives to prevent the food
  from causing weight gain
• May also exercise excessively
• Often look a normal weight, but inside they
  have eroded their esophagus, worn away the enamel
  on their teeth, caused stomach ulcers, caused
  intestinal problems, and have starved their
  bodies of proper nutrition

21
Eating Disorders cont.

• Warning Signs of Bulimia
• Worried about body weight
• Excessive food consumption
• Frequent trips to the bathroom after eating
• Blood shot eyes
• Sore throat
• Dental problems (tooth enamel wears away)
• Exercises excessively
• Irregular menstrual periods
• Depression and/or mood swings

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Eating Disorders cont.

• Binge Eating
• Binges, but does not purge or exercise
• May be overweight or seesaw between weights
• Warning Signs
• Hides away to eat
• Stashed wrappers/hidden food
• Seems to eat average amount and then not
  interested in food
• Late night eaters
• Often relates food to having a bad day or to
  feeling better

23
Eating Disorders cont.

• In paragraph form, write the answers to the
  following
• What are the outcomes?
• Anorexia
• Bulimia
• Binge Eating
• Who is at risk?
• Anorexia
• Bulimia
• Binge Eating