1. Adolescence Nutrition …

2. Learning Objectives Learner will 1.Understand the basic nutritional needs of a teen-ager. 2.Understand the importance of calcium. 3. Understand the importance of iron. 4.Understand the importance of zinc. 8/092Revised for CDS

3. Adolescence Estimated daily calories for teens 14-18 –Girls = 1,800 to 2,400 (inactive → active) –Boys = 2,200 to 3,200 (inactive → active) GrainsVegetablesFruitsMilkMeat/Beans 1,8006 oz.2.5 cups1.5 cups3 cups5 oz. 2,0006 oz.2.5 cups2 cups3 cups5.5 oz. 2,2007 oz.3 cups2 cups3 cups6 oz. 2,4008 oz.3 cups2 cups3 cups6.5 oz. 2,80010 oz.3.5 cups2.5 cups3 cups7 oz. 3,20010 oz.4 cups2.5 cups3 cups7 oz. 8/093Revised for CDS

4. Apples, Pretzels and Ice Cream Teens are typically missing certain nutrients in their daily diets. The 3 most important ones are –Calcium. –Iron. –Zinc. 8/094Revised for CDS

5. Calcium Function –Gives strength to bones and teeth –Helps your muscles contract –Helps blood to clot Food Sources –Milk, yogurt, cheese, ice cream, frozen yogurt, foods made with mild or other dairy products –Orange juice fortified with calcium, dark green, leafy vegetables, broccoli, soybeans, canned fish with bones like salmon and sardines How much is needed a day? –1,300 mg a day –No more than 2,500 mg a day 8/095Revised for CDS

6. Calcium How do you know how much calcium a food has? –Look at the % daily value next to calcium on the food label –Try to eat and drink foods with 20% or more DV for calcium Only 14% of girls and 36% of boys age 12 to 19 get enough calcium every day 8/096Revised for CDS

7. Calcium Typical amounts of calcium found in foods –1 cup of milk, whole or low-fat 300 mg –1 ½ oz. cheddar cheese –1 cup low-fat fruit yogurt –1 cup orange juice, calcium fortified –3 oz. canned salmon205 –½ cup pudding 150 –½ cup frozen yogurt105 –½ cup ice cream 85 –½ cup broccoli 45 8/097Revised for CDS

8. Solving the Calcium Crunch Think of ways to incorporate milk and other calcium foods into meals and snacks. Keep foods with calcium in the house and put them on the table during meals and snacks. Keep drinking milk throughout life. Lay off soft drinks as much as possible – they pull calcium and phosphorous from bones. 8/098Revised for CDS

9. Ideas for High-Calcium Snacks Milk or flavored milk beverage Frozen yogurt Low-fat cheese cubes and pretzels Mini pizzas Fruit flavored yogurt You name a few - - - 8/099Revised for CDS

10. Iron Function –Forms hemoglobin, which carries oxygen in blood –Helps prevent infection and anemia –Helps body use food for energy Food sources –Meat, poultry, eggs –Dried fruit –Fortified breads and cereals –Dark green vegetables How much is needed each day? –15 mg each day for girls –11 mg each day for boys 8/0910Revised for CDS

11. Counting Up Iron 3 oz. beef liver5.8 mg 3 oz. lean ground beef1.8 3 oz. chicken1.0 1 cup fortified cereal4.5 – 18 ½ cup red kidney beans2.6 1 oz. pretzels1.3 8/0911Revised for CDS

12. Spiking Iron Absorption To increase the absorption of iron –Eat or drink a source of vitamin C with iron food sources. –Don’t drink tea with iron foods – it decreases the absorption. 17% of all adolescent girls are anemic. –Tired, pale, hands stay cold, nail beds turn blue, catch infections quickly. 8/0912Revised for CDS

13. Ideas for High-Iron Snacks Dried fruits like apricots, bananas, raisins, cranberries Pretzels or other enriched-grain products Nuts You name a few - - - 8/0913Revised for CDS

14. Zinc: Also Essential Often comes up short for teens. Essential for growth and sexual maturation. Food sources: meats and animal-based foods. Lack of zinc may affect development. 8/0914Revised for CDS

15. Fast Food 2-3 fast-food meals a week. More schools are serving fast food- type meals. Usually very high in fat and sodium. Children develop a taste preference for high- fat and high-sodium foods. Look at nutrition and make healthier choices. –Side salad vs. fries. –Grilled chicken sandwich vs. burger. –Low-fat milk vs. regular soft drink. 8/0915Revised for CDS

16. References Complete Food and Nutrition Guide by the American Dietetic Association Prepared by: Terri Crawford Extension Agent (Nutrition) Northeast Region 8/0916Revised for CDS

18. Adolescence Nutrition Quiz 1. All teens grow at the same rate. A. True B. False 2. Soft drinks pull calcium and phosphorous from bones. A. True B. False 3. The best way for teen-agers to manage weight is by losing weight. A. True B. False 4. 17% of all adolescent girls are anemic. A. True B. False 5. The 3 most important nutrients for teens are calcium, iron, and zinc. A. True B. False