1. Teen Nutrition For all the right reasons! The University of Georgia Cooperative Extension Service

2. Why do most teens want to know more about nutrition?

3. Most are interested because they want to look better they want to improve their athletic performance they are concerned about health

4. What do guys and girls want? Guys usually want to gain muscle and get taller Girls usually want to control their weight

5. For girls some addition of fat is natural Need at least 17% body fat for normal periods Diet is a four letter word Improve eating habits and activity – but don’t starve or over exercise

6. Boys mature later Growth spurt up to 2 years later than girls Full muscle mass doesn’t develop until one year after full height achieved Excess calories and protein won’t speed things up

7. Goal: A Healthy Weight Steady weight gain if still growing or stable weight Fit, not just thin Achieved with – a good healthy variety of food – physical activity most days of the week

8. So, what should a teen do?

9. Make every drink count Cut the soft drinks and alcohol Drink 3-4 cups of milk Drink at least 4 more cups of water or juice (watch the juice – it has calories)

10. During a sports event Drink at least 2 cups of water before event Continue to drink 4 ounces every half hour Cool, not cold, water is best Replace two cups of fluid for every pound lost

11. Eat at least 5 servings of fruits and vegetables Lots of vitamins and minerals with few calories More fiber so you feel full Portion size – palm of girl’s hand

12. Eat more whole grain breads and cereals Won’t cause weight gain if don’t eat too much Depending on body size, will need 6-11 servings Portion size – the palm of a girl’s hand

13. Get enough protein but not too much Get protein from lean meat, fish and poultry Portion size – palm of girl’s hand Protein also comes from dairy foods, dried beans and peas, peanut butter, nuts, seeds, soy foods

14. Watch the junk Limit low nutrient foods with lots of fat, sugar and sodium Make fast food a special occasion – choose grilled or broiled meat, fish or poultry – choose side salads, baked potatoes – choose milk, water or juice

15. To summarize Everyone grows at their own rate Diet is a 4-letter word The goal is being fit at a healthy weight Drink enough of the right kind of fluids Eat at least 5 servings of fruits and vegetables Eat more whole grain breads and cereals Don’t overeat protein Watch the junk

16. Developed By Connie Crawley, MS, RD, LD The University of Georgia Extension Service Nutrition and Health Specialist