Adolescence & Nutrition<br />Top 10 Guide to a Healthy Adolescence <br />
Folate<br />10<br />Synthesis DNA & RNA during important growth stages<br />DRI is 300mg – 400mg per day depending on adolescence's age and sex<br />Most commonly received from Cereal, Milk, Orange Juice, Bread, Dried Beans & Lentils<br />Intake during adolescence prior to pregnancy can reduce risks of spina bifida & down syndrome in offspring<br />(Stang & Story, 2005) <br />
Caffeine <br />9<br />Commonly abused by adolescence. Caffeine is not a vitamin, but it can cause unwanted effects on adolescence health <br />Found in Sodas, Coffee, & Energy Drinks and can show effects up to 6 hours after consumption<br />Consumption should be limited to less than 100mg per day to avoid dependency<br />Caffeine is a diuretic, causing urination and could lead to dehydration <br />Causes loss of calcium in the body<br />(Teens Health) <br />
B-12<br />8<br />Manufactures Red Blood cells, especially important during growth<br />Found in meat, eggs and fortified cereals<br />Adolescents should get 2.4 micrograms of vitamin B-12 daily<br />Vegetarians may require supplements <br />(Teens Health) <br />
Fat<br />7<br />Dietary Fat & Essential Fatty acids are needed for normal growth and development<br />No more than 30% of calories should come from fat<br />No more than 10% of calories should come from saturated fat. <br />(Stang & Story, 2005) <br />
Vitamin A<br />6<br />Vitamin A is important for vision, reproduction, growth & the immune system<br />DRI is 600ug - 900mg per day depending on adolescence's age and sex<br />Most commonly received from Cereal, Milk, carrots & cheese<br />500,000 children world wide go blind each year because of Vitamin A deficiency <br />(Stang & Story, 2005) <br />
Iron<br />5<br />Helps transport oxygen & prevents Anemia<br />Needed for the rapid growth that occurs in adolescence <br />Aids in the expansion of muscle mass<br />Found in meat, fish and poultry<br />Adolescent boys need 12 milligrams of iron each day, while girls need 15 milligrams<br />(Stang & Story, 2005) (Adolescent Nutrition) <br />
Fiber<br />4<br />Prevents diabetes by slowing sugar absorption and regulating insulin response <br />Aids in healthy bowel movements<br />DRI is Age + 5. A fourteen year old would require 19mg of fiber per day. <br />Found in whole grain, fruits, green peas, artichokes & almonds<br />(Teens Health) <br />
Vitamin C<br />3<br />Needed for synthesis of collagen & Other connective tissues<br />Helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function<br />DRI varies between 45-75mg depending on age & sex<br />Found in citrus fruits, tomatoes & potatoes<br />(Stang & Story, 2005) <br />
Protein<br />2<br />Protein is needed for lean body mass during the rapid growth of adolescence <br />DRI varies on age, sex and activity<br />Most teens easily meet this requirement with their intake of beef, pork, chicken, eggs, and dairy products<br />Inadequate intake of protein could lead to:<br />Reduced linear growth<br />Delayed sexual maturity<br />(Stang & Story, 2005) (Adolescent Nutrition) <br />
Calcium<br />1<br />Helps rapid bone growth & strengthens the bones<br />Consumption during adolescence prevents bone loss later in life<br />Adolescence need 1300mg of calcium per day<br />Found in dairy, some vegetables, soy, fortified foods, beans and canned fish. <br />(Teens Health) <br />
References<br />Stang J, Story M. eds. Guidelines for adolescent nutrition services. Minneapolis, MN: Center for Leadership, Education and Training in Maternal and Child Nutrition, Division of Epidemiology and Community Health, School of Public Health, University of Minnesota; 2005.<br />Teens Health. Nemours. http:/kidshealth.org/teen<br />Adolescent Nutrition. http://www.faqs.org/nutrition/A-Ap/Adolescent-Nutrition.html<br />
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