Lesson%206:%20Nutrition%20101

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Lesson 6 Nutrition 101
Teen Nutrition
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Student Question
What personal decisions have you made that affect
your food choices?
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Facts about Teen Nutrition Would you agree or
disagree?

• Teen nutrition affects athletics, academics and
  attitudes
• Most teens are overfed, but undernourished
• Teens grow a lot, so they need to eat a lot of
  the right kind of food
• Teens frequent fast food places, where high fat
  and nutrient depleted foods are the norm

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Facts about Teen Nutrition Would you agree or
disagree?

• Teens eat more of their meals away from home
• Males tend to be more into bulk, Females are into
  being thin
• Teens crave fats
• Teens like junk food

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Micronutrients
Vitamins and minerals They are the non-energy
yielding compounds that function as helpers in
cell metabolism and building body structures.
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Definitions
Metabolism All the body chemical processes that
take place in your body in order to build it up
(growth, tissues, muscles, and cells) and break
it down in order to provide energy for your body
to use.
Vitamins Organic molecules found in food that
are vital to your health and life. Involved in
metabolism and preventing disease
Minerals The non-energy yielding compounds that
function as helpers in cell metabolism and
building body structures.
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Nutritional Needs of Teens
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Most Importantly
Eat a variety of real, whole foods every day
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Nutritional Goals

• Eat more iron
• Eat more protein
• Eat more zinc
• Eat more calcium

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Other Important Nutrients

• Vitamins and Minerals
• Better choice fats

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Iron

• Mineral - carries oxygen around the body
• Part of the protein in muscles
• Helps with energy use

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Iron Deficiency Symptoms

• Fatigue
• Reduced physical fitness
• Weakness
• Impaired ability to learn
• Inability to pay attention

• Reduced resistance to infection
• Itching skin
• Dry hair
• Pale nails
• Inability to regulate body temperature

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Iron Deficiency Symptoms

• Fatigue
• Reduced physical fitness
• Weakness
• Impaired ability to learn
• Inability to pay attention

• Reduced resistance to infection
• Itching skin
• Dry hair
• Pale nails
• Inability to regulate body temperature

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Best Sources of Iron

• Canned clams
• Beans and soybeans
• Tofu
• Beef Liver
• Baked potato with skins

• Shrimp
• Sea vegetables very high in iron
• Pumpkin seeds
• Blackstrap molasses
• Red meat

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Student Question
Why do you feel its important to consume iron
rich foods?
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Zinc

• Mineral contained in virtually all cells
• Highest concentration in bones, the prostate
  gland and the eyes

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Zinc Functions

• Metabolism
• Enzymes
• Hormone insulin
• Supports immune system
• Transporting Vitamin A
• Growth and development

• Blood clotting
• Thyroid function
• Influences learning
• Taste perception
• Wound healing
• Making of sperm
• Fetal development

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Zinc Deficiency Symptoms

• Stunted growth
• Weak sense of smell
• Poor sensitivity to the taste of salt
• Delayed onset of puberty

• Decreased synthesis of testosterone
• Hair loss
• Rough, dry skin

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Best Sources of Zinc

• Oysters
• Crab
• Turkey
• Red meat
• Lentils
• Beans
• Shrimp

• Tofu
• Yogurt
• Swiss cheese
• Broccoli
• Green peas
• Green beans
• Tomato juice

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Calcium
Considered a major mineral 90 of the bodys
calcium is in bones and teeth Blood calcium is
regulated by Vitamin D
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Calcium Functions

• Builds bones
• Involved in muscle contraction
• Supports nerve functioning

• Part of blood clotting function
• Helps regulate blood pressure
• Involved in immune system

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Food Fact
Estimates show that about 2/3rd of the population
has difficulty digesting milk
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Food Fact
Nutritional anthropologists suggest that until
10,000 years ago, human adults were lactose
intolerant
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Calcium Deficiency Results in

• Stunted growth
• Bone Loss (Osteoporosis) in adults

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Best Sources of Calcium

• Stunted growth
• Bone Loss (Osteoporosis) in adults

Sardines with bones Yogurt
Kale Almonds
Beans Spinach
Tofu Broccoli and other vegetables
Blackstrap molasses Rhubarb
Milk and soymilk Bok Choy
Nuts and seeds Mustard and turnip greens
Cheese Seaweed
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Best Way to Get More Vitamins and Minerals
EAT MORE FRUITS AND VEGETABLES!
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Why More Fruits and Vegetables?

• High in Fiber
• Naturally low in fat and saturated fat
• Good for maintaining a healthy weight
• High in water
• Good for maintaining a healthy weight
• High in anti-oxidants

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Student Question
What are Anti-Oxidants?
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Anti-Oxidants
Against Oxidants Oxidants are free
radicals Products of cell metabolism
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Oxidants Caused By

• Cigarette smoke
• Sunlight
• Pesticides

Damage healthy cells through oxidation
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What is the Role of Anti-Oxidants?
Free radicals destroy anti-oxidants instead of
cells
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Anti-Oxidant Vitamins and Minerals
Vitamin A, C E   Mostly found in fruits and
vegetables
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Highest in Anti-Oxidants
Berries Beans Fruits Vegetables
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The Energy B Vitamins

• B1 Thiamin
• B2 Riboflavin
• B3 Niacin
• Biotin
• Pantothenic Acid

• B6 Pyridoxine
• Folate or Folic Acid
• B12 Cobalamin

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The B Vitamins

• Convert Food to Energy
• Involved in skin, muscle and nervous system
  function
• Improve circulation
• Help reduce cholesterol levels
• Vitamin B12 Produces brain chemicals that
  affect mood

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B Vitamin Sources
Whole Grains Beans Fruits Vegetables Cheese Fish

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Food Fact
Low levels of B Vitamins have been linked to
depression.
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Food Synergy
Many components working together that provide
nutrition Eating whole fruits and vegetables are
key! Components that help with digestion and
absorption of foods include the skins, seeds, and
other parts of the fruit or vegetable Extracting
a nutrient out (as in supplements) is not very
nutritious
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Phytochemicals
Non-nutrient plant chemicals that protect the
body against disease Generally found in the skin
of fresh fruits and vegetables and attribute to
their color Where the majority of the fiber is
found