Nutrition through the Life Span Unit 2 Childhood and Adolescence (FNL 5, 6)

Standards FCS-FNL-5. Students will explain the nutritional requirements of the stages of childhood. FCS-FNL-6. Students will explain the nutritional requirements of the adolescence diet.

Kids After toddler years children’s requirement for food intake is similar to adults but smaller portions! ( about ½ serving size) Protein requirements –4-6 years of age.50g/lb –7-14 years of age.45g/lb Good oils continue to be important for brain development and maintenance

Kids –Proteins and vegetables should be the bulk of the diet –At least a 1 teaspoon of good oil a day –1-2 servings of whole grains and fruits per day –Refined or sugary foods very occasionally – special occasions 1 x per month (never as a reward) Number one cause of cavities Contribute to hyperactivity and constipation –Drink ½ body weight in ounces of water daily During this stage of development the immune system may need added support – children get colds and flu's often

Examples of Foods for Kids Fruit smoothie –1 cup of fruit –½ ripe banana –¼ cup of almond butter or other nut butter –1 tablespoon of flax oil –½ cup of yogurt or milk (rice, almond, soy) Lunch –8 oz. of water –Burrito 30 gram (1 oz) of grilled chicken – cooked with extra-virgin olive oil -or- 30 grams of pinto beans 1/8 cup of lettuce 1/8 cup of salsa 1/8 cup avocado Whole grain tortilla –½ cup of baked apple

Adolescents Portion size about the same as adults Protein content.40g/lb Fiber at least 20 grams per day-- optimally 30 grams –Fruits –Vegetables –Whole grains –Legumes –Nuts/Seeds Water - ½ body weight in oz.

Adolescents For both Acne & Irregular Periods: –Water consumption extremely important –Balanced plate of protein, vegetables and or fruit, and grains is the best strategy Emphasis on Fiber foods –Avoid sugary drinks and soda –No Fried foods –Sleep very important in this stage of development Dairy is associated with acne Healthy fats are very important with irregular periods Fiber is crucial to help balance hormones and regulate waste

Adolescents Building muscle – especially for boys –Healthy proteins –Good fats –Extra carbohydrates Extra servings of whole grains Legumes (beans, peas, lentils & soy foods) Fruits and vegetables

Adolescents Body Weight (overweight or obese) –Portion sizes are important –Mindful eating can make a huge difference in the amount consumed in a day –Water consumption extremely important –Balanced plate of protein, vegetables and or fruit, and whole grains is the best strategy Emphasis on Fiber foods –Avoid sugary drinks and soda –No Fried foods –Sleep very important in this stage of development Eating Disorders –Psychological intervention is required to talk about food

Examples for Adolescent 2 ½ oz of salmon 1 ½ cup of sautéed kale with carrots and onions 1 cup baked sweet potato fries 1 cup of cherry crisp (with granola topping) 2 -3 cups of Sweet potato stir fry –Sweet potatoes –Bok choy or another cabbage –Black beans 1 cup of brown rice 1 cup of cherry crisp (with granola topping Portions vary depending on how active the person is.

Child care menus Follow the project below. Complete the activity except each team will have two adults and two children playing the roles. PDF/ pdfhttp:// PDF/ pdf

Quick Meals for Helpers All young children like to eat. Create a dish using a recipe like: – ray/creamy-salsa-dip-and-veggies- recipe/index.htmlhttp:// ray/creamy-salsa-dip-and-veggies- recipe/index.html

School lunches Pull the lunch menus for the PreK and elementary school. Compare them Prepare one of the items and make it look fun to eat.

After school snacks Find two recipes for after school snacks. Cook these recipes. I’ll invite some of the after school kids to taste and test and rank the dishes.