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Adolescent Nutrition

Adolescent Nutrition. Aimee Cassulo , MPH, RD. Importance of Nutrition. Healthy nutrition – or the lack of it – can affect the three A's of a teen: ACADEMICS ATHETICS ATTITUDE. Right now…. Your body is busy building bone. Your body requires increased amounts of some nutrients.

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Adolescent Nutrition

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  1. Adolescent Nutrition Aimee Cassulo, MPH, RD

  2. Importance of Nutrition • Healthy nutrition – or the lack of it – can affect the three A's of a teen: • ACADEMICS • ATHETICS • ATTITUDE

  3. Right now… • Your body is busy building bone. • Your body requires increased amounts of some nutrients. • Your mind is learning lifelong eating habits.

  4. Artichokes Avocado Broccoli Cantaloupe Garlic Orange/Pink Grapefruit Papaya Peppers Sweet Potatoes Tomatoes Almonds/Sunflower Seeds Flax Seeds and Flax Oil Chickpeas/Lentils/Kidney Beans Eggs Fish (salmon/tuna) Nut Butters Whole Grains Yogurt (unsweetened)

  5. Calcium

  6. Calcium • Adequate calcium intake can: • Help achieve peak bone mass • Reduce the risk of stress fractures • Minimize the effects of bone loss later in life • Optimal bone building takes place before age 25!!!

  7. Calcium

  8. Calcium

  9. Don’t let this happen to you!

  10. Sources of Calcium -Milk -Fortified soy milk/rice milk -Fortified cereals -Yogurt -Cheese -Fortified tofu -Dried beans -Dried figs -Almonds -Dark, leafy green vegetables -Broccoli -Sesame seeds

  11. Vitamin D

  12. Vitamin D

  13. D

  14. Other Nutrients That Help Build Bone • Vitamin C • Vitamin K • Magnesium

  15. Iron • Molecules that carry oxygen in the blood and muscle require iron. • When iron stores are low, muscles do not receive as much oxygen. • True iron-deficiency will impair exercise performance.

  16. Iron

  17. Heme Iron • Found in animal foods • 10-30% of heme iron is absorbed

  18. Sources of Heme Iron Chicken liver Oysters Beef Clams Turkey (dark neat) Turkey (light meat) 7) Chicken (dark meat) 8) Tuna 9) Chicken (light meat) 10) Halibut 11) Crab 12) Pork 13) Shrimp

  19. Non-Heme Iron • Found in plant foods • 2-10% of heme iron is absorbed • Iron-fortified cereals • Dried peas and beans • Whole grains • Spinach • Apricots • Raisins

  20. Iron + Vitamin C

  21. Iron + Vitamin C

  22. Challenge: Try ISB's “Green Me” Smoothie! ISB uses coconut milk to flavor.Add 1/4 apple, about that same size pineapple, 1/2 carrot, 1/4 tomato, 3 handfuls spinach, 3/4 cup OJ.

  23. Whole Grains • At least half of your daily grain servings should be whole grain (~3 servings.) • Contain dietary fiber, phytoestrogens, minerals, antioxidants, vitamin E, folate

  24. Nutrition Tips for Beautiful Skin • Vitamins A, C, D, E • Omega-3 Fatty Acids • Lycopene • Zinc • Protein • Proper Hydration • Sleep • Exercise

  25. Shop the Perimeter of the Grocery Store • Concentrate shopping around the perimeter of the grocery store. • Stock your refrigerator with pre-cut, ready-to-eat

  26. Stock Your Refrigerator with Pre-Cut, Ready-to-Eat Healthy Snacks

  27. Fruits and Vegetables Should Fill Half of Your Plate

  28. Practice Mindful Eating

  29. Moms • Role model healthy eating. • Involve your daughter in food shopping and preparation. • Teach the relevance of good nutrition.

  30. Send her off to college knowing how to prepare at least 10 healthy meals for herself.

  31. Breakfast • Perfect combination: • Whole grains + • protein + calcium

  32. Eat a Healthy Breakfast Breakfast eaters are likely to achieve higher grades, pay closer attention, participate more in class discussions, and manage more complex academic problems than breakfast skippers.

  33. Morning Stress • Increases the levels of stress hormones in the bloodstream. • This can affect behavior and learning. • Try to go to school with a calm attitude as well as a good breakfast.

  34. Breakfast Skippers are More Likely To... • Be inattentive, sluggish and make lower grades. • Show erratic eating patterns throughout the day, • Eat less nutritious foods, and give in to junk-food cravings.

  35. The nutrition decisions you make will affect your nutritional status later in life and your health, academic and athletic performance TODAY!

  36. Female Health Amy Lobner, MSN, CPNP

  37. Sleep

  38. In fact, some food can help you sleep….. • Dairy products: cottage cheese, cheese, milk soy products: soy milk, tofu, soybean nuts • Seafood • Meats • Poultry • whole grains • beans • rice  • Hummus • Lentils • Hazelnuts • peanuts • Eggs • sunflower seeds, sesame seeds

  39. How much sleep do adolescent females need? • 9 ½ hours per night!! • Studies show the average teenager gets only 7.4 hours of sleep per night

  40. Does this happen to you?

  41. Signs of Sleep Deprivation • Difficulty waking in the morning • Irritability in the afternoon • Falling asleep during the day • Oversleeping on the weekend • Having difficulty remembering or concentrating • Waking up often and having trouble going back to sleep

  42. Get the Sleep you Need • Establish a reasonable bedtime and wake time, make this consistent throughout the week • Establish a bedtime routine • Cut down on caffeine consumption • Exercise daily!

  43. Moodiness

  44. A period by any other name… • The Curse • Aunt Flo • Code Red • Menstrual Cycle • “IT” • My Friend (?) • That time of Month

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