Food & Nutrition through the Lifespan Adolescent Nutrition

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

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

Changes in Body Composition Increase in bone mass, blood volume Girls grow around 3 inches a year and boys grown around 4 inches a year Puberty changes

Growth Chart

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

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

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

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

Tips for Teens on Eating Well Breakfast ideas: Leftover veggie pizza Baggie full of cereal (NOT sugar cereal) Grapes, low-fat cheese and crackers Bagel or English Muffin with jelly or peanut butter instead of butter

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