Nutrition for adolescents

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