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.

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

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!