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Nutritional

Needs of
Adolescents
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
related

optimal nutrition is a requisite for


achieving your full growth
potential
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
muscles
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
carbohydrates
6-11
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.
IMPORTANCE OF
NUTRITION AMONG
ADOLESCENTS
CALCIUM
 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
IRON
 important for proper functioning of cells
& for resistance to infection
boys 13-15 years of age need 20
milligrams while girls need 21 milligrams
daily
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
anemia
PROTEIN
 body building food
 necessary for the growth & development
of your body, especially your bones &
muscles
 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
CARBOHYDRATES
 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
diabetes
FIBER
 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
NUTRITIONAL NEEDS
DURING EXERCISE
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.


HEALTHFUL EATING
GUIDELINES
GOOD NUTRITION
 is very important in enhancing your quality of life & in
preventing diseases.

 it means eating the right amount of healthful foods &


not skipping meals.

KILOCALORIES or CALORIES
 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.
HEALTHY EATING
 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
tips
1. Set yourself up for success
 think about planning a healthy diet as a number of
small, manageable steps rather than one big drastic
change

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
going
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