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Needs of
the growth spurt during
adolescence creates increased
demand for energy & nutrients

as an adolescent, your total

nutrient needs are higher at this
stage than at any other stage in
your life cycle
it only shows that nutrition &
physical growth are essentially

optimal nutrition is a requisite for

achieving your full growth
Due to your rapid growth &
development at this stage, you have
a greater need for certain nutrients:

 calcium
 iron
 protein
 energy foods
Good dietary guidance has three
important elements:

 pyramids
 plates
 real food
provides iron & protein
2-3 servings which gives you strong
Calcium – builds strong
3-4 servings (milk, yogurt & cheese) teeth & bones
Fiber & vitamin A
3-5 servings
Excellent source of
2-4 servings vitamin C and fiber
Gives energy
because it contain
For you to grow & develop to the
fullest & to improve your nutritional
status, it is important to follow
healthy eating guidelines such as:
 Eat a variety of foods daily.
 Maintain a healthy weight.
 Eat foods that are low in fat, saturated fat
& cholesterol to lower the risk of heart
diseases avoid too much cholesterol in
your diet.
 Consume milk, milk products & other calcium-
rich foods, such as small fish & dark green leafy
vegetables daily.
 Eat plenty of vegetables, fruits, root crops &
grain products.
 Use sugar in moderation.
 Eat clean & safe food, cook food in
edible/cooking oil.
 Use iodized salt but avoid excessive intake of
salty foods. Too much salt in the diet may
increase the risk of having high blood pressure.
 for bone development
 needed for the regulation of vital body
functions, such as blood clotting, heart
muscle contraction & relaxation,
transmission of nerve impulse &
activation of some enzymes
 you can get calcium from dairy products,
leafy vegetables & tofu
 not getting enough calcium will develop
to osteoporosis in later life
 important for proper functioning of cells
& for resistance to infection
boys 13-15 years of age need 20
milligrams while girls need 21 milligrams
to improve the absorption of iron from
plant, eat fruits & drink fruit juices that
contain vitamin C
not enough iron in the body can cause
 body building food
 necessary for the growth & development
of your body, especially your bones &
 helps the body makes enzymes,
antibodies & hormones
 boys ages 13-15 need 71grams of protein
daily while girls need 63grams
 can be found on animal products, such
as meat, fish, poultry, eggs, milk, cheese
& soybeans
 energy giving food
 are the starches & sugar found primarily in
bread, cereals & in fruits & vegetables
 boys, ages 13-14 need 2800 kilocalories if
weighing 50kls. while 2250 kilocalories are
needed for girls weighing 49kls.
 are converted by your body to glucose (a
simple sugar that is your body’s main source
of energy
 too much carbohydrates
raises your blood glucose
thus the disease called
 roughage, indigestible complex carbohydrates
found in the tough parts of vegetables, fruits &
whole grains
 helps move waste through the digestive system
 prevents constipation & other intestinal
problems & reduces your risk of heart diseases
 to stay healthy you have to eat 20-35 grams of
fiber daily
teenagers/athletes who engage in vigorous
physical activities should take into
consideration certain dietary precautions to
ensure good health
 Drink enough water. (avoid drinks with high sugar
content to avoid delay in stomach emptying)

 Eat foods rich in iron.

 Eat foods rich in calcium.

 Your daily diet should be selected carefully.

 is very important in enhancing your quality of life & in
preventing diseases.

 it means eating the right amount of healthful foods &

not skipping meals.

 are units of heat that measure the energy used by the
body & the energy that foods supply to the body.

you need energy to fuel everything you do – from

playing, making assignments, talking to your friends,
watching television, sleeping & all your body activities.
 is not about strict dietary limitations, staying
unrealistically thin or depriving yourself of the foods
you love.

 it’s about feeling great, having more energy &

stabilizing your mood.
HEALTHy eating
1. Set yourself up for success
 think about planning a healthy diet as a number of
small, manageable steps rather than one big drastic

2. Moderation is key
 it means eating only as much food as your body needs

3. It’s not just what you eat, it’s how you eat
 it is also about how you think about food

4. Fill up on colorful fruits & vegetables

 fruits & vegetables are the foundation of a healthy diet
5. Eat more healthy carbs & whole grains
 choose healthy carbohydrates & fiber sources

6. Enjoy healthy fats & avoid unhealthy fats

 good sources of healthy fat are needed to nourish your
brain, heart & cells, as well as your hair, skin & nails

7. Add calcium for bone health

 one of the key nutrients that your body needs in order
to stay strong & healthy

8. Put protein in perspective

 protein gives us energy to get up and go – and keep
9. Limit sugar & salt
 avoid sugary drinks

 salt intake should also be avoided to prevent

cardiovascular diseases

10. Bulk up on fiber

 eating foods high in dietary fiber can help you stay fit,
lower your risk for heart disease, stroke and diabetes &
help you lose weight