Upload
mikeminahan
View
1.256
Download
3
Tags:
Embed Size (px)
DESCRIPTION
Citation preview
Adolescence & Nutrition
Top 10 Guide to a Healthy Adolescence
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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