1. ADOLESCENT FRIENDLY SCHOOL INITIATIVE

2. Healthy Diet: How does it prevent diseases ?

3. ADOLESCENT FRIENDLY SCHOOL INITIATIVE Healthy Diet: Deciding the right amount  Actual need varies with physical activity  Physically active people have higher energy needs  If you have low physical activity then you can become obese even with low intake.  Therefore, Energy intake should balance energy expenditure.  Actual need varies with physical activity  Physically active people have higher energy needs  If you have low physical activity then you can become obese even with low intake.  Therefore, Energy intake should balance energy expenditure.

4. ADOLESCENT FRIENDLY SCHOOL INITIATIVE Vegetables Fruits MilkMeat Sweets, oils, fats Cereals legumes, roots, tubers

5. ADOLESCENT FRIENDLY SCHOOL INITIATIVE F ATS  Source of essential fatty acids.  Unsaturated fat recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.  Saturated fats increase cholesterol levels.  Source of essential fatty acids.  Unsaturated fat recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.  Saturated fats increase cholesterol levels. C ARBOHYDRATES  Major and immediate source of energy.  Complex carbohydrates recommended  High-sugar foods not preferred.  Grains, cereals, fresh fruits, vegetables  Major and immediate source of energy.  Complex carbohydrates recommended  High-sugar foods not preferred.  Grains, cereals, fresh fruits, vegetables P ROTEINS Daily requirements  Boys = 0.29-0.32 g/cm height  Girls = 0.27-0.29 g/cm height  0.8 – 1.2 g/kg bodyweight  High intensity athletes = 1.2- 1.8 g/kg  Pulses, lentils, soya, dairy products and animal food products. Daily requirements  Boys = 0.29-0.32 g/cm height  Girls = 0.27-0.29 g/cm height  0.8 – 1.2 g/kg bodyweight  High intensity athletes = 1.2- 1.8 g/kg  Pulses, lentils, soya, dairy products and animal food products.

6. ADOLESCENT FRIENDLY SCHOOL INITIATIVE IronIron  Anemia is most common nutritional deficiency in adolescents.  Increased red cell mass during adolescence.  Daily need Boys = 12 mg/d & Girls = 18 mg/d Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.  Anemia is most common nutritional deficiency in adolescents.  Increased red cell mass during adolescence.  Daily need Boys = 12 mg/d & Girls = 18 mg/d Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc. CalciumCalcium  Most bone mass acquired during adolescence.  Typical intake of calcium = about 800 mg/ d  Daily need = 1300 mg  Consumption of soft drinks & caffeine contribute substantially to low calcium intake in adolescents.  Bone mass deficiency may is irreversible. Milk and its products, yogurts, cheese, paneer, banana.  Most bone mass acquired during adolescence.  Typical intake of calcium = about 800 mg/ d  Daily need = 1300 mg  Consumption of soft drinks & caffeine contribute substantially to low calcium intake in adolescents.  Bone mass deficiency may is irreversible. Milk and its products, yogurts, cheese, paneer, banana. ZincZinc  Second most abundant trace mineral in the body. (next to iron)  Necessary for normal growth.  Clinically apparent deficiency rare.  Daily need = 15 mg  Green leafy vegetables, wheat germ, whole grains meat, cheese, eggs, poultry, liver.  Second most abundant trace mineral in the body. (next to iron)  Necessary for normal growth.  Clinically apparent deficiency rare.  Daily need = 15 mg  Green leafy vegetables, wheat germ, whole grains meat, cheese, eggs, poultry, liver.

7. ADOLESCENT FRIENDLY SCHOOL INITIATIVE What is ‘Normal’ eating ?  Eating is regulated by hunger and satiety i.e. feeling full  Eating should be at regular intervals  Choose healthy snacks and food,  If you eat healthy and exercise regularly you can occasionally enjoy high fat and high calorie junk foods.  Eating is regulated by hunger and satiety i.e. feeling full  Eating should be at regular intervals  Choose healthy snacks and food,  If you eat healthy and exercise regularly you can occasionally enjoy high fat and high calorie junk foods.

8. ADOLESCENT FRIENDLY SCHOOL INITIATIVE Good eating habits  Maintain hygienic habits  Eat slowly, chew properly  Avoid TV viewing or reading while you eat  Small frequent meals  Never skip meals, specially breakfast  Don’t overeat  Maintain hygienic habits  Eat slowly, chew properly  Avoid TV viewing or reading while you eat  Small frequent meals  Never skip meals, specially breakfast  Don’t overeat

9. ADOLESCENT FRIENDLY SCHOOL INITIATIVE Do healthy snacks exist ? Yes, and in plenty.  Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy.  Avoid energy dense snacks like burgers.  “Empty calories” – High sugar drinks  Aerated drinks interfere with bone density and can damage teeth Yes, and in plenty.  Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy.  Avoid energy dense snacks like burgers.  “Empty calories” – High sugar drinks  Aerated drinks interfere with bone density and can damage teeth

10. ADOLESCENT FRIENDLY SCHOOL INITIATIVE Why is Fast Food unhealthy ?  High in calorie, fat, sodium and low in fiber which can cause Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.  Contains preservatives  Choose low-calorie and low-fat meals, snacks and desserts  Have low fat or skim milk drinks.  High in calorie, fat, sodium and low in fiber which can cause Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.  Contains preservatives  Choose low-calorie and low-fat meals, snacks and desserts  Have low fat or skim milk drinks.

11. ADOLESCENT FRIENDLY SCHOOL INITIATIVE Breakfast:Breakfast: The most important meal  Brain Food  Improves performance in studies  Improves physical activities  Does not contribute to overweight  Keeps you healthy  Brain Food  Improves performance in studies  Improves physical activities  Does not contribute to overweight  Keeps you healthy  Skipping breakfast associated with obesity  High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food  Skipping breakfast associated with obesity  High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food

12. ADOLESCENT FRIENDLY SCHOOL INITIATIVE P HYSICAL A CTIVITY : Why is it important ?

13. ADOLESCENT FRIENDLY SCHOOL INITIATIVE P HYSICAL A CTIVITY : Types of physical activity  Daily Chores: walking, climbing stairs, cycling, household activities, etc.  Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness. 30-60 minutes every day  Sports: involves competition. It may become an occupation.  Daily Chores: walking, climbing stairs, cycling, household activities, etc.  Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness. 30-60 minutes every day  Sports: involves competition. It may become an occupation.

14. ADOLESCENT FRIENDLY SCHOOL INITIATIVE P HYSICAL A CTIVITY : Importance This includes :  Cardio-respiratory i.e. Heart & Lung fitness  Muscle strength  Endurance & flexibility This includes :  Cardio-respiratory i.e. Heart & Lung fitness  Muscle strength  Endurance & flexibility

15. ADOLESCENT FRIENDLY SCHOOL INITIATIVE Television and Obesity  Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks  Combine TV watching with physical activity like stationary bicycling, or spot jogging  Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks  Combine TV watching with physical activity like stationary bicycling, or spot jogging

16. ADOLESCENT FRIENDLY SCHOOL INITIATIVE P HYSICAL A CTIVITY : Keeping in shape  It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week  It is not necessary to exercise continuously  Can be divided into 10 -15 minutes of activities several times through the day  It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week  It is not necessary to exercise continuously  Can be divided into 10 -15 minutes of activities several times through the day

17. ADOLESCENT FRIENDLY SCHOOL INITIATIVE Nutrition & Exercise: Myths ×Girls don’t need muscle stretching exercises ×You can become obese if you leave exercise ×Expensive food and vitamins are needed for good health and machines for exercise ×Health drinks ×Girls don’t need muscle stretching exercises ×You can become obese if you leave exercise ×Expensive food and vitamins are needed for good health and machines for exercise ×Health drinks

18. ADOLESCENT FRIENDLY SCHOOL INITIATIVE Key points  Proper Nutrition & Regular Physical Activity are very important for Growth Prevention of illness Future health  Proper Nutrition & Regular Physical Activity are very important for Growth Prevention of illness Future health Information taken from www.iapadolescentchapter.co.uk