1. Teen Living Objective 7.0-7.03

2.  Fitness ~ the ability to meet the demands of day-to-day life  Benefit ◦ calories burn efficiently ◦ Body well conditioned ◦ Toned muscles, strong heart, clear lungs ◦ Higher self-esteem

3.  Good nutrition ◦ eat a wide variety of foods ◦ Get enough fiber  Regular exercise  Teenagers should get 30 minutes of aerobic activity 3 times a week  Check with doctor before beginning exercise program  Energy = Food measured as calories

4.  Individuals vary ◦ Same height may not equal same weight. Muscle weighs more than fat; bone structure can make a big difference between people  Varies by ◦ Age; bone structure; gender ◦ Metabolism  Increased by muscle mass  Basal metabolism ◦ amount of energy needed to maintain automatic body functions  Maintain by: ◦ Eating reasonable portions of nutritious foods

5.  Lower infection resistance  Reduce muscle strength  Result in malnutrition  15% less than physician recommendation

6.  Eat more calories than required for amount of physical activity  Adults exercise less than teens. If they continue to eat same amount as when they were younger, they will gain weight  15% more than physician recommendation  Heart disease; high blood pressure; certain cancers  Comes from lack of physical activity

7.  Develop healthy eating and exercise habits  Choose low-fat, nutrient and calorie dense foods  Safe weight loss includes foods from all food groups  Safe weight gain includes eating larger portions of healthy food

8.  Can be life-threatening  Anorexia nervosa: an extreme urge to lose weight by self-starvation  Bulimia: Binge and Purge (Overeat then regurgitate)

9.  Avoid those that require purchasing special foods  Fad diets promise quick and easy weight loss but rarely deliver  Try replacing fried chicken with broiled chicken as one way to lose weight without radically changing  Choose apples over other fattening foods like candy bars, pudding, or ice cream

10. 7.02 Assess Personal Eating Habits

11.  Foods help maintain family traditions ◦ Family barbecues ◦ Thanksgiving ◦ Easter ◦ Christmas

12.  How you eat, when you eat, with whom you eat, what you eat  Remember to count your snacks as part of your total daily servings  Choose low-fat menu items (especially when eating fast food)

13.  Recommended by nutritionists for a healthy diet  Found in: ◦ Whole grains cereals ◦ Fresh fruits ◦ Vegetables  Aids in digestion  Dietary Guidelines for Americans recommend eating foods high in fiber

14.  Vitamin D and leafy, green vegetables (spinach, kale), yogurt, milk, cheese, even chocolate pudding!  Keeps bones and teeth strong

15.  70% of body weight comes from water  Nutritionists recommend 6-8 8oz. (servings) glasses per day  Water can come from other sources besides just drinking ◦ Soup ◦ Fruits ◦ Vegetables

16.  Healthiest choice is Olive Oil  We need a minimum amount of fat in our diet  Use fats and sweets sparingly  Americans receive MOST of their sugar intake from…soft drinks  Reduce salt by seasoning foods with herbs and spices

17.  Reduce amount by selecting legumes (beans) for protein once or twice a week, instead of meat or other higher fat items such as cheese  Reduce saturated fats (fats that are solid at room temperature: butter, Crisco and made from animal products) to reduce cholesterol  STOP HERE

18.  Get from citrus fruits like oranges and orange juice  Inadequate supplies of vitamin C can lead to scurvy ◦ gradual weakening, pale skin, sunken eyes, tender gums, muscle pain, loss of teeth, internal bleeding

19.  Fruits and Vegetables are your BEST source  Too many can be dangerous and toxic to the body ◦ Vitamin A (fat soluble)

20.  Needed to build red blood cells ◦ Get from liver, raisins, iron-fortified cereals

21.  Contain 9 essential amino acids ◦ Complete proteins found in meat, fish, poultry  2-3 ounces of meat = deck of cards  Meat?  Yes, peanut butter, legumes (beans), and eggs are considered part of the meat (protein) group

22.  Be sure to get professional nutritional counseling before beginning a vegetarian diet  Vegetarians do not eat meat  Main concern is getting enough protein  Get complete protein in the vegetarian diet by eating combinations of legumes and grains like black-eyed peas and rice  Often people become vegetarians for ethical reasons, they think it is wrong to kill and eat animals

23.  Found in grains like rice (choose brown for best nutrition), whole wheat breads, oats, macaroni, cereal, etc.  Nutritionists recommend half of daily calories come from complex carbohydrates  Provides extra energy for athletes (runners, swimmers, soccer players)  Teenagers should eat the MOST servings from this food group every day

24.  Provides serving recommendations for each food group

25. Objectives 7.03 Investigate Special Dietary Needs

26.  Attitudes toward food are established in childhood  Preschoolers should eat regular meals to teach them good eating habits  Adolescents need more protein to build and repair body tissues  Senior Citizens require fewer calories as they get older

27.  Symptoms ◦ Itchy rash, nasal congestion, diarrhea  Many people are allergic to peanuts, seafood, iodine (found in seafood and salt), eggs, and wheat or glutens  Carefully read food labels if you have allergies

28.  Symptoms ◦ Gas, bloating, abdominal pain, diarrhea  milk, ice cream

29.  Eating fresh fruits and vegetables can reduce risk of developing some types of cancer  Eating high-calcium foods can help you avoid the brittle bones of osteoporosis (porous bones)

30.  Can lead to heart disease High Blood Pressure (Hypertension)  Reduce sodium (salt)

31.  Inability to used carbohydrates (carbohydrates turn to sugar) Dehydration  Avoid by drinking water

32.  Eat three to four hours before competition to give the meal time to digest.

33.  Should eat foods high in folic acid (fortified breakfast cereals, dried beans, leafy green vegetables and orange juice) to reduce the risk of certain birth defects in unborn babies  It’s better to start getting more folic acid 2-3 months before becoming pregnant  Increase intake of minerals and vitamins