2. Puberty
Puberty
Rapid growth and development
Child to adult
Sexual reproduction
Hormones
Estrogen
Progesterone
Testosterone
3. Puberty
Increase height Increase in weight and
Increase in weight height
Peak = 12.5 yrs > 15 lbs after height
stops
18.3lbs/year
Slows during menarche Transformation
Physiologic
40-50% of adult weight
and height during Psychological
adolescence Cognitive
Emotional health
Independence
4. Bone Mass
Half during adolescence Protein
By 18 yrs, 90% bone Phosphorous
formed Iron intake
Factors that affect bone
mass
Genes
Weight bearing exercise
Calcium
Vitamin D
5. Iron
Increased needs Good sources
Increase in muscle mass Meat, poultry, seafood
Greater blood supply Legumes
Higher needs due to loss of iron Enriched grain products
Menstrual flow Dark leafy greens
RDA Spinach
14-18yr Female (15mg/day) 3oz hamburger- 2.5 mg
14-18yr Male (11mg/day) Baked refried beans- 2-3mg
Deficiency Vegetarians
Anemia Dried beans
Headache Dried fruit
Fatigue Fortified breads/cereals
Behavioral disturbances
Decreased attention span
Impaired immune system
6. Protein (4 kcals/gram)
Made up of amino acids RDA
20 different amino acids 40-50 grams
9 essential amino acids Can vary on age, gender,
Help body repair cells athlete
Make new cells Examples
Tuna
Growth and development
Meat
Muscles
Poultry
Hair and nails
Beans
Immunity
Nuts/seeds
Carry oxygen in blood
Vegetarian
Beans
Whole grains
Soy products
7. Carbohydrates (4 kcals/gram)
Plant based foods Better Choices
Sugars Whole grains
Starches Breads
Pasta
Breads
Beans
Potatoes
Fiber rich vegetables
Fiber Dairy
Source of energy Limited
Used immediately
Added sugars
Stored
Refined grains
Stay away from white!
8. Fats (9 kcals/gram)
Essential Insulate
Physiologic functioning Body temp
Stored Digestion, absorption, and
Heart transport
Liver Vitamins
Kidneys Phytochemicals
Muscle
Slows digestion
Hold organs/nerves in
position Texture
Protect against traumatic Immunity
injury/shock 12% essential body
Protect against mechanical fat/females
pressure Ideal- 21-33%
9. Good vs Bad Fat
Good Not As Good
Unsaturated Saturated
Increase cholesterol
Polyunsaturated Meats
Junk food
Monounsaturated
Potato chips
Lower cholesterol Cookies
Increase risk of Type 2 Diabetes,
Keeps body healthy cardiovascular disease, stroke
Nuts VERY BAD!
Trans Fat
Seeds
Man made
Some vegetables Increases shelf life
Add texture
Oils Raise cholesterol
Atherosclerosis
11. MyPyramid vs. Food Pyramid
MyPyramid Fruits
2 cups
National reference for dietary
intake Dairy
3 cups
13 yr old
Protein
Approximately
5.5 ounces
2000 calories/day *
6 tsp oil
Grains: 6 oz.
< 260 discretionary calories
Aim for 3oz whole grains
Calories left over after
Vegetables meeting nutrient
2.5 cups requirements
Consume a wide variety * Based on 13 yr old with average weight and height and
exercise 30-60 minutes/day
12. MyPyramid and MyPlate
1992 – Food Pyramid Half of the plate
Graphical image of the Vegetables and fruit
USDA’s guidelines Smaller portion
Confusing serving size Whole grains
MyPlate gives visual idea Lean protein
of the 2010 dietary Fish
guidelines Skinless poultry
Proportions Circular shape
Split into multiple Reminder non-fat/low
sections fat dairy foods
15. MyPlate
Important points Choose red, orange, dark
green vegetables
Balancing calories
Tomatoes, sweet potatoes,
Physical activity broccoli
Enjoy food, but eat less Add fruits as main dish or
Hunger and fullness cues dessert
Avoid over sized portion More whole grains instead
Smaller dishes/glasses or refined
Increase Reduce
Vegetables High in solid fats
Fruits Added sugars
Whole grains Salt
Fat free or 1% dairy products Drink water!
16. Food Labels
Required by law
Total Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Carbohydrates
Sugar
Dietary Fiber
Protein
Vitamin A and C
Calcium
Iron
18. Nutrition Facts
Percentages
Percent daily values
How much
Entire day
Based on either 2000-2500
calories/day
Fat, Sugar, Sodium, Cholesterol
Green
Vitamins, Mineral, and other
Info
Blue
Try to eat less then 100% of Fat,
saturated fat, sodium,
cholesterol
19. Portion vs. Serving
Portion Serving
A portion is the amount of A serving is a measured
food that you choose to eat amount of food or drink, such
for a meal or snack. It can be as one slice of bread or one
big or small—you decide. cup (eight ounces) of milk
For example
Can of soda
One portion
2 ½ servings
20. Over the Years…
Portion sizes of everything
have grown majorly
1970’s
47% Americans were
overweight/obese
Now
68% are overweight/obese
Increase sizes
Higher calories
Eat more
Distort perceptions of
appropriate food quantities
Sedentary lifestyles
23. Calories in = Calories Out
WORK WORK WORK! Donut = more exercise
24. How do you know correct portion
sizes?
Think of common
objects
Baked potato
Computer mouse
Meat
Deck of cards
Rice
Tennis ball
Cheese
1-inch dice
26. Tips on Eating Out
Smaller portions Try grilled, broiled,
Talk half plate home roasted, or flamed
Split with friend Avoid creamier sauces
Substitute High Fat for
healthy
Salad, baked potato,
steamed vegetable
Low Fat
Avoid breaded, batter-
dipped, fried foods
27. Healthy Snacks for Teens
Pudding made with skim Humus and pita bread
Glass of skim milk Mozzarella or string cheese
Teaspoonful of Frozen yogurt or juice
chocolate/strawberry meals
syrup
Trail mix
Warm soft pretzels with
Baby carrots
mustard/salsa
Rice crackers
Apples with Peanut Butter
Air popped popcorn
Peeled and sectioned
oranges
29. Mood Foods
Fast Food Balanced breakfast
Easy, quick, inexpensive IMPORTANT!!!!
Downers Improves mood/cognitive
Quick burst of energy ability/memory
Lethargic Fiber, nutrients/lean
protein, whole grain, good
Increase in body tension fats
Reduce energy Exercise and Weight
Management
Fad diets- don’t last
Slow and steady weight
loss
Stay off easier
Improves mood
30. Caffeine
Stimulates nervous In moderate doses
system Increase mental
More alert alertness
Energetic High doses
Classified as a drug Anxiety, Headaches,
Soda, carbonated moods, dizziness
beverages, chocolates, Harmful
coffee, tea, iced tea Depression
Heart palpitations
31. Caffeine
Addictive Effects can last up to 6
Stopped abruptly hours
Withdrawal In high amounts
Headache Loss of calcium and
Irritability potassium
Temporary depression Sore muscles/delayed
Muscle aches recovery time
Regular consumption Cut down moderately
Reduce sensitivity Less then 100mg/day for
Diuretic teens
Water loss Less than 300mg/day for
Dehydration adults
32. Caffeine
Plants use caffeine as a Symptoms
pesticide to keep bugs Excitement
away Flushing of face
Increases stomach acid Increased urination
Peptic ulcers Muscle twitching
Gastrointestinal reflux Overdose
disease
Depression
Decrease memory and Delusions
learning patters
Psychosis
Impair long term
memory
33. Examples
Drink/Food/Supplement Amt. of Drink/Food Caffeine
Monster 16 oz 160 mg
Rockstar 8 oz 80mg
Excedrin 2 tablets 130 mg
Coffee 5 oz 115mg
5 Hour Energy 2 oz 60mg-100mg
34. Food Habits
Irregular Meals Fast Food/ Convenience
Excessive snacking Foods
Eating away from home Vending
machines/school
Dieting cafeterias
Meal Skipping Convenient stores
Sleeping later Low in vitamins, minerals,
fiber
Try to lose weight
High in added fat,
Busy lives sweeteners, sodium
24% teen girls skip Low in price
breakfast Taste good
38. “I'm fat. I'm too skinny. I'd be happy if I were taller,
shorter, had curly hair, straight hair, a smaller nose,
bigger muscles, longer legs.”
Familiar?
Putting yourself down?
You are not alone
Tons of changes
Body image
Adjusting
Self esteem
39. Society Pressures
Be like celebrity role models
Negative view
“Hollywood Ideal”
Girls are petite and skinny
Guys athletic and muscular
40. Impact?
Eating disorders are so common
1-2 out of 100 students struggle
Each year
Thousands develop
Eating disorders
Problems with weight, eating or body image
More than just a diet to lose weight or exercising daily
41. What are eating Disorders?
Eating Disorder
Serious illness with serious consequences
Most common
Anorexia nervosa
Bulimia
Binge eating
Body image disorders
Food phobias
44% teens attempt to lose weight
62%
Highest prevalence
White and Hispanic females
42. What are Eating disorders
Anorexia Bulimia
Fear of gaining Binge eat (eat as
weight much as
Distorted view of possible)
their body Vomit or
Cant maintain excessive exercise
normal body Both are
weight dangerous
Restrict food PHYSICALLY
intake MENTALLY!
Dieting
Fasting
Excessive exercise
Small amount of
food they eat is an
obsession
43. What causes Eating Disorders?
No one really knows Anxiety
Most are 13-17 yrs old Depression
Emotional and physical Trauma
changes Societal pressures
Academic pressures Genetics
Greater degree of peer
pressure
Both boys and girls
Young and old
44. DANGERS!!!
Health problems
heart conditions
Kidney failure
If weight is <15% then
average height
Severe malnutrition
Hair loss
Loss of menstrual cycles
Heart failure
DEATH
45. Getting HELP!
Reach out Online Sites
Teacher Free sources
School nurse/counselor Learn to be comfortable
Coach at your weight
Neighbor Unlearn and relearn
Doctor behaviors
Family member Takes time
Friend Be patient
Trusted Adult