healthful eating guidelines

Healthful

eating

guidelines

FOOD SELECTION BASED ON

ADOLESCENTS’ NUTRITIONAL

NEEDSGOOD

NUTRITION is

very important in

enhancing the

quality of life

and in

preventing

diseases.

CALORIES

“KILOCALORIES”

Units of heat that measure the energy used by the body and the energy that foods supply to the body.

NUTRIENTS

These are substances in food that the body needs to grow, repair itself and to supply with the energy

GUIDELINES IN CHOOSING A HEALTHFUL AND BALANCED DIET

1. Eat a variety of food everyday.

2. Consume fish, lean meat, poultry or

dried beans. Eating this will give you

protein, vitamin B, iron and zinc.

3. Eat more vegetables, fruits and root crops.

Veggies and fruits are rich in vitamins and

minerals and some are high in fiber. Eating

this will help you prevent chronic diseases.

4. Eat foods cooked in edible/cooking oil in

your daily meals. Olive oil is the best and

healthiest oil and good for the health.

5. Consume milk, milk products and other

calcium-rich foods such as small fish and

dark leafy vegetables. These are good

sources of protein and calcium.

6. Used iodized salt but avoid

excessive intake of salty foods.

7. Eat clean and safe

foods.

8. Exercise regularly.

9. Do not smoke and avoid

drinking alcoholic beverages.

HEALTH PROBLEMS

Health Problems

Poor meals due to poor selection of food, eating high in fats at fast food and eating hurried meals may lead to some problems.

Health Problems

The following findings need some attention:◦ Protein consumption is higher than needed.

◦ Carbohydrates, vegetables and fruits intake is too high

◦ Fat intake is too high

◦ Calcium intake is below what is recommended.

It helps in building bone mass that will

lessen the chance of developing

osteoporosis in later life.

Adolescents, ages 10-18 have calcium

requirements of 1000milligrams per day.

Important for proper

functioning of cells for

resistance of infections.

Boys 13-15 years of age

need 20 milligrams

while Girls need 21

milligrams.

Helps body repair itself.

It also help the bodies make

enzymes, antibodies and

hormones.

It supplies the body with energy.

It provides 4 calories per gram and

excess protein in the body is

converted into fat.

Boys ages 13-15 need 71 grams

while Girls need 63 grams of

protein

An energy giving food or carbohydrates

which can be found primarily in bread,

cereal and in fruits and vegetables.

Boys need 2800 kilocalories for boys

weighing 50 kilos while Girls need 2250

kilocalories needed for girl weighing 49

kilos.

It is simple sugar that the body’s main source

of energy.

This is indigestible complex

carbohydrates found in the tough part

of vegetable, fruits and whole grains.

It helps move waste through the

digestive system.

It prevents constipation and other

intestinal problems and reduces the

risk of heart disease.

A person must eat 20-35 grams of

fibers daily.

Healthy

Precautions

for Athletes

• Drink enough water.

• Drink an extra 568 ml of water 2 hours before the activity and 85.2 - 170.4ml every 10-20 minutes during the actual vigorous activity

• Eat foods rich in iron.

• Athletes should also eat citrus fruits.

• Citrus Fruits helps facilitate body’s absorption of the iron in cereals, vegetables and other non-meat sources.

• Eat foods rich in calcium especially female athletes who are prone to osteoporosis (weakening of the bones result of loss of calcium).