1. Food and Fitness: Adolescent Nutrition

2. www.BioEdOnline.org Nutritional Problems in Adolescents Poor eating habits High consumption of junk food/sugar/fats Large portion sizes Lack of variety Related health concerns Obesity Osteoporosis Diabetes Heart disease Most adolescents eat food that contains too much sugar and fat.

3. www.BioEdOnline.org Junk Food Fallacy: if allowed to make their own choices, students will make healthy food selections. Junk food = food with minimal nutritional value. Portion sizes of junk food have increased dramatically. Students consume junk food frequently. Soft drinks and other high sugar drinks contribute high numbers of calories to students ’ diets.

4. www.BioEdOnline.org Portion Sizes Is a glass from home is estimated to contain one serving size? Serving of juice = 4 ounces. Most glasses used by students = 10-16 ounces. Average super-sized meal contains 1500– 2000 Calories. Lack of exercise exacerbates problems caused by large portion sizes. Soft drinks are a major source of hidden Calories.

5. www.BioEdOnline.org Estimating Portion Sizes Palm of hand or a deck of cards is same size as one serving. One serving size of rice or pasta = size of a tennis ball or about the size of fist. One serving of cheese is about the size of one domino or two fingers. Large portion sizes and sedentary lifestyles are linked to overweight and obesity.

6. www.BioEdOnline.org Importance of Reading Food Labels Different categories of nutrients are described on labels. Grams protein Grams total carbohydrate Grams sugar Not all sugar in food is added Substances ending in “ ose ” are sugars Important to notice How many serving sizes are within a package? How many grams of fats are reported as saturated fat? Saturated fat contributes to heart disease. Less than 30% of total Calories consumed should come from fat. Fats provide fewer than 30% of the total Calories in true low-fat foods.

7. www.BioEdOnline.org Lack of Variety in Adolescent Diets In some situations, students must try to make a better “ bad choice, ” based on knowledge. Drink water instead of sweetened drinks. Reduce portion sizes. Avoid fried foods. Eating habits often are linked to convenience. Use a dinner plate to estimate how much of your diet should come from fruits and vegetables. 1/2 of plate should contain fruits and vegetables. Other 1/2 should contain a protein and a starch. Include variety: try a new fruit or vegetable each week.

8. www.BioEdOnline.org Lack of Physical Activity Contributes to Obesity Most teenagers and adults need at least 30 minutes of physical activity per day. Any movement counts as physical activity. Dancing Shopping Suggestions to help be physically active. Get an inexpensive pedometer (get an app!)to count steps—10,000 steps per day are recommended. March in place for 30 minutes while watching television. Dancing is a good way to get enough exercise each day.

9. www.BioEdOnline.org Osteoporosis and Adolescents Most children do not have enough calcium-rich foods in their diets. Children need the calcium equivalent of four servings of milk per day. Students over the age of 2 should drink skim milk instead of two percent or whole milk. To improve taste, add vanilla (1/2 tsp per qt) or chocolate. Or add 1/4 c dry milk powder to improve appearance. People who take in dairy calcium burn more fat as part of a weight reduction program. Many adolescents do not receive enough vitamin D (essential for calcium absorption), because they have reduced exposures to sunlight. Fewer outdoor activities Increased use of sunscreens

10. www.BioEdOnline.org Calcium Sources for Children Milk has 300 mg calcium per 8-ounce serving. Lactaid will make milk products digestible for people who are lactose intolerant. Cheese has 100–140 mg calcium per ounce (size of domino). Calcium-fortified orange juice provides the same amount of calcium as milk. Calcium supplements must be taken more than once over the course of a day in order to be effective. Vegetables are less reliable sources of calcium, because the calcium is made available to the body less readily during digestion less. Percent Daily Calcium Provided by Dairy Foods 1 cup plain yogurt, fat-free 5% 2 oz American cheese 35% 8 oz milk (fat-free, low-fat, or whole) 30% 6-8 nachos with cheese 25% 1 slice cheese pizza 22% 1/2 cup macaroni and cheese 18% 1 cup cottage cheese 10% 1/2 cup ice cream, soft serve 10%

11. www.BioEdOnline.org Diabetes The early signs of Type 2 diabetes are visible. Weight carried in the abdomen (apple shape) predisposes a person to diabetes. A dark ring of pigmentation around the neck (hyperpigmentation) or other skin creases suggests a predisposition to diabetes. Type 2 diabetes Some people are genetically predisposed. Environmental factors Portion control Healthy diet Exercise Dark pigmentation on creases on hand

12. www.BioEdOnline.org Diet and Iron Iron deficiencies result from lack of variety, fortified cereals, lean red meats and green leafy vegetables. Girls are particularly susceptible to iron deficiencies. Simple signs can suggest iron deficiency. Creases in hand can look pale when hand is extended. Inner eye lid can look pale in color. Spinach is a good source of iron.