Lesson 6: Nutrition 101 Teen Nutrition

Student Question What personal decisions have you made that affect your food choices?

Facts about Teen Nutrition: Would you agree or disagree? Teen nutrition affects athletics, academics and attitudes Most teens are overfed, but undernourished Teens grow a lot, so they need to eat a lot of the right kind of food Teens frequent fast food places, where high fat and nutrient depleted foods are the norm

Facts about Teen Nutrition: Would you agree or disagree? Teens eat more of their meals away from home Males tend to be more into bulk, Females are into being thin Teens crave fats Teens like junk food

Micronutrients Vitamins and minerals They are the non-energy yielding compounds that function as helpers in cell metabolism and building body structures.

Definitions:

Nutritional Needs of Teens

Most Importantly Eat a variety of real, whole foods every day

Nutritional Goals  Eat more iron  Eat more protein  Eat more zinc  Eat more calcium

Other Important Nutrients Vitamins and Minerals Better choice fats

Iron Mineral - carries oxygen around the body Part of the protein in muscles Helps with energy use

Iron Deficiency Symptoms Fatigue Reduced physical fitness Weakness Impaired ability to learn Inability to pay attention Reduced resistance to infection Itching skin Dry hair Pale nails Inability to regulate body temperature

Iron Deficiency Symptoms Fatigue Reduced physical fitness Weakness Impaired ability to learn Inability to pay attention Reduced resistance to infection Itching skin Dry hair Pale nails Inability to regulate body temperature

Best Sources of Iron Canned clams Beans and soybeans Tofu Beef Liver Baked potato with skins Shrimp Sea vegetables: *very high in iron Pumpkin seeds Blackstrap molasses Red meat

Student Question Why do you feel it’s important to consume iron rich foods?

Zinc Mineral contained in virtually all cells Highest concentration in bones, the prostate gland and the eyes

Zinc Functions Metabolism Enzymes Hormone insulin Supports immune system Transporting Vitamin A Growth and development Blood clotting Thyroid function Influences learning Taste perception Wound healing Making of sperm Fetal development

Zinc Deficiency Symptoms Stunted growth Weak sense of smell Poor sensitivity to the taste of salt Delayed onset of puberty Decreased synthesis of testosterone Hair loss Rough, dry skin

Best Sources of Zinc Oysters Crab Turkey Red meat Lentils Beans Shrimp Tofu Yogurt Swiss cheese Broccoli Green peas Green beans Tomato juice

Calcium Considered a major mineral 90% of the body’s calcium is in bones and teeth Blood calcium is regulated by Vitamin D

Calcium Functions Builds bones Involved in muscle contraction Supports nerve functioning Part of blood clotting function Helps regulate blood pressure Involved in immune system

Food Fact: Estimates show that about 2/3 rd of the population has difficulty digesting milk

Food Fact: Nutritional anthropologists suggest that until 10,000 years ago, human adults were lactose intolerant

Calcium Deficiency Results in: Stunted growth Bone Loss (Osteoporosis) in adults

Best Sources of Calcium Stunted growth Bone Loss (Osteoporosis) in adults  Sardines with bones  Yogurt  Kale  Almonds  Beans  Spinach  Tofu  Broccoli and other vegetables  Blackstrap molasses  Rhubarb  Milk and soymilk  Bok Choy  Nuts and seeds  Mustard and turnip greens  Cheese  Seaweed

Best Way to Get More Vitamins and Minerals: EAT MORE FRUITS AND VEGETABLES!

Why More Fruits and Vegetables? High in Fiber Naturally low in fat and saturated fat Good for maintaining a healthy weight High in water Good for maintaining a healthy weight High in anti-oxidants

Student Question What are Anti-Oxidants?

Anti-Oxidants Against Oxidants Oxidants are “free radicals” Products of cell metabolism

Oxidants Caused By:  Cigarette smoke  Sunlight  Pesticides Damage healthy cells through oxidation

What is the Role of Anti-Oxidants? Free radicals destroy anti-oxidants instead of cells

Anti-Oxidant Vitamins and Minerals Vitamin A, C & E Mostly found in fruits and vegetables

Highest in Anti- Oxidants Berries Beans Fruits Vegetables

The Energy “B” Vitamins B1 – Thiamin B2 – Riboflavin B3 – Niacin Biotin Pantothenic Acid B6 – Pyridoxine Folate or Folic Acid B12 – Cobalamin

The “B” Vitamins Convert Food to Energy Involved in skin, muscle and nervous system function Improve circulation Help reduce cholesterol levels Vitamin B12 – Produces brain chemicals that affect mood

“B” Vitamin Sources Whole Grains Beans Fruits Vegetables Cheese Fish

Food Fact: Low levels of B Vitamins have been linked to depression.

Food Synergy Many components working together that provide nutrition Eating whole fruits and vegetables are key! Components that help with digestion and absorption of foods include the skins, seeds, and other parts of the fruit or vegetable Extracting a nutrient out (as in supplements) is not very nutritious

Phytochemicals Non-nutrient plant chemicals that protect the body against disease Generally found in the skin of fresh fruits and vegetables and attribute to their color Where the majority of the fiber is found