Key Nutrients for Teens b Calcium b Iron b Folic Acid

Key Nutrients for TeensKey Nutrients for Teens

CalciumCalcium IronIron Folic AcidFolic Acid

The Need for Focusing on The Need for Focusing on These Key NutrientsThese Key Nutrients

Teens are drinking more soft drinks, less milkTeens are drinking more soft drinks, less milk

Teens are not meeting calcium requirementsTeens are not meeting calcium requirements

25% of teen girls are iron deficient25% of teen girls are iron deficient

Iron deprivation associated with cognitive damageIron deprivation associated with cognitive damage

American diets are poor in folic acidAmerican diets are poor in folic acid

Folic acid critical in decreasing risk of birth defectsFolic acid critical in decreasing risk of birth defects

The School EnvironmentThe School Environment

Things to consider:Things to consider: Are pop machines accessible?Are pop machines accessible? Do lunch/breakfast programs offer a variety of Do lunch/breakfast programs offer a variety of

fruits, veggies, whole grains?fruits, veggies, whole grains? Are parents included in nutrition ed efforts?Are parents included in nutrition ed efforts? Grab and go lunch option?Grab and go lunch option? Offer milk in a variety of formsOffer milk in a variety of forms

Key Nutrients for TeensKey Nutrients for Teens

Let’s take a more detailed look at…Let’s take a more detailed look at… CalciumCalcium

IronIron

Folic AcidFolic Acid

CalciumCalcium

Role in the bodyRole in the body Status of U.S. teensStatus of U.S. teens Good food sourcesGood food sources Calcium/Vitamin D Calcium/Vitamin D

linklink Options for those Options for those

with lactose with lactose intoleranceintolerance

Calcium’s Role in the BodyCalcium’s Role in the Body

Structural component of bones and teethStructural component of bones and teeth

Aids in muscle contractionAids in muscle contraction

Aids in blood clottingAids in blood clotting

Transmission of nervous system messagesTransmission of nervous system messages

U.S. Teens and U.S. Teens and Calcium ConsumptionCalcium Consumption

9 out of 10 girls are 9 out of 10 girls are not meeting calcium not meeting calcium requirementsrequirements

7 out of 10 boys are 7 out of 10 boys are not meeting calcium not meeting calcium requirementsrequirements

Younger children Younger children (ages 6-11) 2/3 not (ages 6-11) 2/3 not meeting calcium meeting calcium requirementsrequirements

Why be concerned about Why be concerned about calcium intake during teen calcium intake during teen years?years?

Other than infancy, this is most rapid growth Other than infancy, this is most rapid growth periodperiod• 15-20% of adult height is acquired15-20% of adult height is acquired• 50-80% of adult weight50-80% of adult weight• Approximately 45% of total skeletal mass is acquiredApproximately 45% of total skeletal mass is acquired

Without proper nutrients, the optimal growth Without proper nutrients, the optimal growth opportunity is lostopportunity is lost

Dire long term health consequences can resultDire long term health consequences can result

Weight Bearing Exercise Weight Bearing Exercise and Bone Healthand Bone Health

Weight bearing exercise an important Weight bearing exercise an important factor in bone healthfactor in bone health

Running, walking, weight-lifting add to Running, walking, weight-lifting add to the strength of bonesthe strength of bones

Drink your milk and keep moving!Drink your milk and keep moving!

How much calcium should How much calcium should a teen get?a teen get?

The The recommendation recommendation for calcium intake for calcium intake for children and for children and young adults, young adults, ages 9-18 is ages 9-18 is 1,300 mg of 1,300 mg of calcium per daycalcium per day

Good Food Sources of Good Food Sources of CalciumCalcium

Milk and milk Milk and milk productsproducts

Dark, leafy green Dark, leafy green veggiesveggies

Some fish and Some fish and shellfishshellfish

The Calcium/Vitamin D The Calcium/Vitamin D LinkLink

Need vitamin D for absorption of Need vitamin D for absorption of calciumcalcium

Most milk products are “fortified” with Most milk products are “fortified” with vitamin Dvitamin D

Exposure to sunlight is good source of Exposure to sunlight is good source of vitamin Dvitamin D

Lactose IntoleranceLactose Intolerance

Very common Very common problem, problem, especially among especially among certain ethnic certain ethnic groupsgroups

Decreased Decreased production of production of enzyme lactaseenzyme lactase

Getting Calcium Despite Getting Calcium Despite Lactose IntoleranceLactose Intolerance

Look for lactose Look for lactose reduced/lactose free reduced/lactose free milk and dairy milk and dairy productsproducts

Add lactase enzyme Add lactase enzyme to fluid milkto fluid milk

Take lactase Take lactase supplementsupplement

Consume small Consume small quantities of lactose quantities of lactose foodsfoods

IronIron

Iron’s role in the bodyIron’s role in the body Iron deficiencyIron deficiency U.S. teens and iron consumptionU.S. teens and iron consumption Iron rich foodsIron rich foods Complementary foodsComplementary foods Iron supplementationIron supplementation

Iron’s Roles in the BodyIron’s Roles in the Body

Component of hemoglobinComponent of hemoglobin

Part of an immune system enzymePart of an immune system enzyme

Helps vitamin A function wellHelps vitamin A function well

Helps produce collagenHelps produce collagen

Symptoms of Iron Symptoms of Iron DeficiencyDeficiency

Rapid fatigueRapid fatigue Shortness of breathShortness of breath DizzinessDizziness Severe - anemiaSevere - anemia

• headachesheadaches• insomniainsomnia• feeling coldfeeling cold• pallorpallor

U.S. Teens and Iron U.S. Teens and Iron DeficiencyDeficiency

25% of teenaged girls 25% of teenaged girls are iron deficientare iron deficient

Many teenage boys also Many teenage boys also have iron poor dietshave iron poor diets

Diagnosis made via Diagnosis made via blood testblood test

Easily reversible by Easily reversible by consuming iron rich dietconsuming iron rich diet

Recommended Iron IntakeRecommended Iron Intake

Teen Girls:Teen Girls:

15 mg/day15 mg/day

Teen Boys:Teen Boys:

10-12 mg/day10-12 mg/day

Two types of dietary ironTwo types of dietary iron

Heme Iron:Heme Iron:• animal food sourcesanimal food sources• part of hemoglobin molecule in food part of hemoglobin molecule in food

sourcesource

Non-heme Iron:Non-heme Iron:• plant food sourcesplant food sources• not as well absorbed as heme ironnot as well absorbed as heme iron

Optimizing Iron AbsorptionOptimizing Iron Absorption

Combine iron rich foods with foods that Combine iron rich foods with foods that enhance absorption, such as:enhance absorption, such as:• vitamin C rich foodsvitamin C rich foods• eat heme iron source along with non-heme eat heme iron source along with non-heme

sourcesource

Choose to eat foods that decrease iron Choose to eat foods that decrease iron absorption at another time:absorption at another time:• coffee, teacoffee, tea• high fiber foodshigh fiber foods

Iron SupplementationIron Supplementation

Need careful Need careful direction of health direction of health care providercare provider

Want to avoid Want to avoid excessive ironexcessive iron

Folic AcidFolic Acid

The roles of folic acid in the bodyThe roles of folic acid in the body

How much folic acid does a teen How much folic acid does a teen need?need?

Good food sources of folic acidGood food sources of folic acid

Roles of Folic Acid in the Roles of Folic Acid in the BodyBody

A cell building B vitaminA cell building B vitamin Helps to produce DNA and RNAHelps to produce DNA and RNA Known to play a role in reducing birth Known to play a role in reducing birth

defectsdefects May have role in protecting against May have role in protecting against

heart diseaseheart disease Works with vitamin B12 in forming Works with vitamin B12 in forming

hemoglobin in red blood cellshemoglobin in red blood cells

The Folic Acid/Birth Defect The Folic Acid/Birth Defect LinkLink

Folic acid found to Folic acid found to have significant role have significant role in reducing the in reducing the incidence of neural incidence of neural tube defects (such as tube defects (such as spina bifida)spina bifida)

Taking 400mcg folic Taking 400mcg folic acid periconception acid periconception can reduce incidence can reduce incidence of neural tube of neural tube defects by 50%defects by 50%

Folic Acid Folic Acid Recommendations for Recommendations for TeensTeens

400 mcg folic acid per day400 mcg folic acid per day

This recommendation is largely based This recommendation is largely based upon reduction of birth defects upon reduction of birth defects association with folic acid.association with folic acid.

Current recommendations are the same Current recommendations are the same for both genders.for both genders.

Good Food Sources of Good Food Sources of Folic AcidFolic Acid

Orange JuiceOrange Juice

Leafy vegetablesLeafy vegetables

LegumesLegumes

Fortified Grain Fortified Grain ProductsProducts• cerealscereals• pastaspastas• breadsbreads• flourflour

Fortification of Foods with Fortification of Foods with Folic AcidFolic Acid

Began January 1, 1998Began January 1, 1998

FDA requires folic acid be added to FDA requires folic acid be added to all enriched grain productsall enriched grain products

Based on connection between folic Based on connection between folic acid and reduction of neural tube acid and reduction of neural tube defectsdefects

Module 2: Key Nutrients Module 2: Key Nutrients for Teensfor Teens

Information and Information and Activities to Activities to incorporate incorporate into the into the curriculumcurriculum

What’s the Truth?What’s the Truth?

Pre-module Pre-module true/false quiztrue/false quiz

Assess present Assess present knowledge and knowledge and misconception at misconception at start of modulestart of module

Background Information Background Information SheetsSheets

CalciumCalcium: Got Milk?: Got Milk?

IronIron: Basic Facts About this Important : Basic Facts About this Important MineralMineral

Folic AcidFolic Acid: The Cell Builder: The Cell Builder

Activity 1: Cups of Activity 1: Cups of CalciumCalcium

Simulation activitySimulation activity• calcium in bones calcium in bones

compared to flour compared to flour in bagsin bags

Follow-up Follow-up questions questions

Self-AssessmentSelf-Assessment

Activity 2: Get the Activity 2: Get the Magnet! Magnet!

Students visually Students visually assess the iron assess the iron content of various content of various breakfast cerealsbreakfast cereals

Follow-up Follow-up questionsquestions

Activity 3: Assess Your Activity 3: Assess Your Folic Acid IntakeFolic Acid Intake

Activity primarily Activity primarily serves to introduce serves to introduce this relatively this relatively unknown nutrientunknown nutrient

Increases student’s Increases student’s awareness of their awareness of their own consumption own consumption of this nutrientof this nutrient

The Virtual ConnectionThe Virtual Connection

A few internet A few internet resources are resources are highighted to highighted to support the support the information information presented in the presented in the module:module:

Clueless in the Mall:Clueless in the Mall:A Calcium Scavenger HuntA Calcium Scavenger Hunt

A fun, interactive A fun, interactive website.website.

Students answer Students answer clues as they clues as they progress through progress through scavenger huntscavenger hunt

Dairy Council of CaliforniaDairy Council of California

Information & Information & Resources for…Resources for…• educatorseducators• familiesfamilies• kidskids• professionalsprofessionals

CDC Information on Iron CDC Information on Iron DeficiencyDeficiency

Up-to-date research based Up-to-date research based information on iron deficiencyinformation on iron deficiency

Technical and detailedTechnical and detailed• not for students - geared toward not for students - geared toward

professional wanting current iron professional wanting current iron deficiency informationdeficiency information

March of Dimes March of Dimes Information on Folic AcidInformation on Folic Acid

Information on Information on “Folic Acid “Folic Acid Campaign”Campaign”

Most current Most current information and information and recommendationsrecommendations