nutrition for adolescents

12
Adolescence & Nutrition Top 10 Guide to a Healthy Adolescence

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Page 1: Nutrition for adolescents

Adolescence & Nutrition

Top 10 Guide to a Healthy Adolescence

Page 2: Nutrition for adolescents

Folate

Synthesis DNA & RNA during important growth stages

DRI is 300mg – 400mg per day depending on adolescence's age and sex

Most commonly received from Cereal, Milk, Orange Juice, Bread, Dried Beans & Lentils

Intake during adolescence prior to pregnancy can reduce risks of spina bifida & down syndrome in offspring

10

(Stang & Story, 2005)

Page 3: Nutrition for adolescents

Caffeine Commonly abused by adolescence. Caffeine is

not a vitamin, but it can cause unwanted effects on adolescence health

Found in Sodas, Coffee, & Energy Drinks and can show effects up to 6 hours after consumption

Consumption should be limited to less than 100mg per day to avoid dependency

Caffeine is a diuretic, causing urination and could lead to dehydration

Causes loss of calcium in the body

9

(Teens Health)

Page 4: Nutrition for adolescents

B-12

Manufactures Red Blood cells, especially important during growth

Found in meat, eggs and fortified cereals

Adolescents should get 2.4 micrograms of vitamin B-12 daily

Vegetarians may require supplements

8

(Teens Health)

Page 5: Nutrition for adolescents

Fat

Dietary Fat & Essential Fatty acids are needed for normal growth and development

No more than 30% of calories should come from fat

No more than 10% of calories should come from saturated fat.

7

(Stang & Story, 2005)

Page 6: Nutrition for adolescents

Vitamin A

Vitamin A is important for vision, reproduction, growth & the immune system

DRI is 600ug - 900mg per day depending on adolescence's age and sex

Most commonly received from Cereal, Milk, carrots & cheese

500,000 children world wide go blind each year because of Vitamin A deficiency

6

(Stang & Story, 2005)

Page 7: Nutrition for adolescents

Iron

Helps transport oxygen & prevents Anemia

Needed for the rapid growth that occurs in adolescence

Aids in the expansion of muscle mass

Found in meat, fish and poultry

Adolescent boys need 12 milligrams of iron each day, while girls need 15 milligrams

5

(Stang & Story, 2005) (Adolescent Nutrition)

Page 8: Nutrition for adolescents

Fiber

Prevents diabetes by slowing sugar absorption and regulating insulin response

Aids in healthy bowel movements

DRI is Age + 5. A fourteen year old would require 19mg of fiber per day.

Found in whole grain, fruits, green peas, artichokes & almonds

4

(Teens Health)

Page 9: Nutrition for adolescents

Vitamin C

Needed for synthesis of collagen & Other connective tissues

Helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function

DRI varies between 45-75mg depending on age & sex

Found in citrus fruits, tomatoes & potatoes

3

(Stang & Story, 2005)

Page 10: Nutrition for adolescents

Protein

Protein is needed for lean body mass during the rapid growth of adolescence

DRI varies on age, sex and activity

Most teens easily meet this requirement with their intake of beef, pork, chicken, eggs, and dairy products

Inadequate intake of protein could lead to:Reduced linear growthDelayed sexual maturity

2

(Stang & Story, 2005) (Adolescent Nutrition)

Page 11: Nutrition for adolescents

Calcium

Helps rapid bone growth & strengthens the bones

Consumption during adolescence prevents bone loss later in life

Adolescence need 1300mg of calcium per day

Found in dairy, some vegetables, soy, fortified foods, beans and canned fish.

1

(Teens Health)

Page 12: Nutrition for adolescents

ReferencesStang J, Story M. eds. Guidelines for

adolescent nutrition services. Minneapolis, MN: Center for Leadership, Education and Training in Maternal and Child Nutrition, Division of Epidemiology and Community Health, School of Public Health, University of Minnesota; 2005.

Teens Health. Nemours. http:/kidshealth.org/teen

Adolescent Nutrition. http://www.faqs.org/nutrition/A-Ap/Adolescent-Nutrition.html