Food & Nutrition through the Lifespan Adolescent Nutrition By: Helen Hawver For CTAE-Resource Network, FY11 Instructional Resources Project

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.

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

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 pizza Baggie full of cereal (NOT sugar cereal) Grapes, 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

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

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

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”

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

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/steroids.html#

Other Exercise Tips Just because you sweat during exercise does not mean you are “burning more calories.” Sweating is just your body’s way of cooling down…it’s your own personal air conditioner. Do not wear plastic suits that cause you to sweat more…these are dangerous because your body can’t 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!

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

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

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)?

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

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

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

Eating Disorders cont. Binge Eating Warning Signs 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”

Eating Disorders cont. In paragraph form, write the answers to the following: What are the outcomes? Anorexia Bulimia Binge Eating Who is at risk? Outcomes: A: stress on heart, immune system, bones, ulcers B: poor teeth, esophagus damage, intestinal issues Binge: Stomach issues, intestinal issues All: possible brain damage, heart failure RISK: Low self esteem, poor body image, constantly told they are ugly, fat, etc, wealthy children who seem to “have it all” , children who are overly stressed/involved in too much, no parental control…permissive parents, OR authoritarian parents with too much control.