2011 Meals on Wheels Interns
Puberty Puberty    Rapid growth and development    Child to adult    Sexual reproduction    Hormones       Estrogen ...
Puberty Increase height             Increase in weight and Increase in weight          height    Peak = 12.5 yrs      ...
Bone Mass Half during adolescence      Protein By 18 yrs, 90% bone          Phosphorous  formed                      ...
Iron Increased needs                     Good sources    Increase in muscle mass             Meat, poultry, seafood   ...
Protein (4 kcals/gram) Made up of amino acids         RDA    20 different amino acids       40-50 grams    9 essentia...
Carbohydrates (4 kcals/gram) Plant based foods      Better Choices Sugars                    Whole grains Starches   ...
Fats (9 kcals/gram) Essential                     Insulate    Physiologic functioning       Body temp    Stored      ...
Good vs Bad FatGood                   Not As Good Unsaturated           Saturated                           Increase ch...
Food Pyramid vs MyPyramid
MyPyramid vs. Food PyramidMyPyramid                            Fruits                                        2 cups Nat...
MyPyramid and MyPlate 1992 – Food Pyramid          Half of the plate    Graphical image of the       Vegetables and fr...
MyPlate
Realistic Plate Example
MyPlate Important points                           Choose red, orange, dark                                             ...
Food Labels Required by law    Total Calories    Calories from Fat    Total Fat    Saturated Fat    Trans Fat    Ch...
Food label Nutrition Facts    Serving size    Calories    Calories from Fat Grams-Calories    Fat- 9 kcal    Protei...
Nutrition Facts Percentages    Percent daily values         How much         Entire day    Based on either 2000-2500 ...
Portion vs. ServingPortion                            Serving A portion is the amount of        A serving is a measured ...
Over the Years… Portion sizes of everything  have grown majorly 1970’s    47% Americans were     overweight/obese Now ...
Calories in = Calories OutWORK WORK WORK!   Donut = more exercise
How do you know correct portionsizes? Think of common  objects Baked potato   Computer mouse Meat    Deck of cards R...
Tips on Eating Out Smaller portions             Try grilled, broiled,    Talk half plate home       roasted, or flamed ...
Healthy Snacks for Teens Pudding made with skim       Humus and pita bread Glass of skim milk           Mozzarella or ...
Mood Foods Omega-3 Fatty Acids          Chamomile Tea   Prevent depression            Sooths headaches       Fatty fi...
Mood Foods Fast Food                      Balanced breakfast    Easy, quick, inexpensive       IMPORTANT!!!!    Downe...
Caffeine Stimulates nervous        In moderate doses  system                       Increase mental   More alert       ...
Caffeine Addictive                      Effects can last up to 6    Stopped abruptly             hours        Withdraw...
Caffeine Plants use caffeine as a     Symptoms  pesticide to keep bugs          Excitement  away                       ...
ExamplesDrink/Food/Supplement Amt. of Drink/Food   CaffeineMonster                16 oz               160 mgRockstar      ...
Food Habits   Irregular Meals          Fast Food/ Convenience   Excessive snacking       Foods   Eating away from home...
Assessments Weight Height BMI High risks   Vegetarianism   Food allergies   Caloric restriction   Iron deficient a...
Physical Activity Reduces excessive body         Maintain    weight                        structure/function   Enhance...
Body Image and Eating Disorders
“Im fat. Im too skinny. Id be happy if I were taller,shorter, had curly hair, straight hair, a smaller nose,bigger muscles...
Society Pressures Be like celebrity role models Negative view “Hollywood Ideal”    Girls are petite and skinny    Guy...
Impact? Eating disorders are so common 1-2 out of 100 students struggle Each year    Thousands develop       Eating d...
What are eating Disorders? Eating Disorder    Serious illness with serious consequences Most common    Anorexia nervos...
What are Eating disorders Anorexia                      Bulimia    Fear of gaining               Binge eat (eat as    ...
What causes Eating Disorders? No one really knows         Anxiety Most are 13-17 yrs old      Depression Emotional an...
DANGERS!!! Health problems    heart conditions    Kidney failure If weight is <15% then average height   Severe malnu...
Getting HELP! Reach out                    Online Sites    Teacher                      Free sources    School nurse/...
Questions?
Healthy Teens Nutrition Education PowerPoint
Healthy Teens Nutrition Education PowerPoint
Healthy Teens Nutrition Education PowerPoint
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Healthy Teens Nutrition Education PowerPoint

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  • What each of the hormones do
  • Narrow down bullet points
  • Not as good, saturated, Bad for Trans fat,
  • Move to after mood foods
  • Combine with 34, importance of having a regular eating schedule
  • Healthy Teens Nutrition Education PowerPoint

    1. 1. 2011 Meals on Wheels Interns
    2. 2. Puberty Puberty  Rapid growth and development  Child to adult  Sexual reproduction  Hormones  Estrogen  Progesterone  Testosterone
    3. 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. 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. 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. 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. 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. 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. 9. Good vs Bad FatGood 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
    10. 10. Food Pyramid vs MyPyramid
    11. 11. MyPyramid vs. Food PyramidMyPyramid  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. 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
    13. 13. MyPlate
    14. 14. Realistic Plate Example
    15. 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. 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
    17. 17. Food label Nutrition Facts  Serving size  Calories  Calories from Fat Grams-Calories  Fat- 9 kcal  Protein- 4 kcal  Carbohydrate- 4 kcal Ingredient List  Descending order
    18. 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. 19. Portion vs. ServingPortion 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. 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
    21. 21. Calories in = Calories OutWORK WORK WORK! Donut = more exercise
    22. 22. How do you know correct portionsizes? Think of common objects Baked potato  Computer mouse Meat  Deck of cards Rice  Tennis ball Cheese  1-inch dice
    23. 23. 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
    24. 24. 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
    25. 25. Mood Foods Omega-3 Fatty Acids  Chamomile Tea  Prevent depression  Sooths headaches  Fatty fish (salmon)  Relaxes/calm  Flaxseed  Relieve restlessness and  Walnuts insomnia Spinach  Settles stomach  Rich in minerals  Chocolate  Treat  Polyphenols (mood- anxiety/depression lifting)  Dark chocolate
    26. 26. 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
    27. 27. 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
    28. 28. 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
    29. 29. 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
    30. 30. ExamplesDrink/Food/Supplement Amt. of Drink/Food CaffeineMonster 16 oz 160 mgRockstar 8 oz 80mgExcedrin 2 tablets 130 mgCoffee 5 oz 115mg5 Hour Energy 2 oz 60mg-100mg
    31. 31. 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
    32. 32. Assessments Weight Height BMI High risks  Vegetarianism  Food allergies  Caloric restriction  Iron deficient anemia
    33. 33. Physical Activity Reduces excessive body  Maintain weight structure/function Enhance body  Strenuous composition  3x weekly  Moderate Improve blood lipid  Daily (if possible) profiles  Physical activity Reduce blood pressure decrease 26% Weight bearing exercise  Fluid  Bone development  Prevents dehydration
    34. 34. Body Image and Eating Disorders
    35. 35. “Im fat. Im too skinny. Id 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
    36. 36. Society Pressures Be like celebrity role models Negative view “Hollywood Ideal”  Girls are petite and skinny  Guys athletic and muscular
    37. 37. 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
    38. 38. 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
    39. 39. 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
    40. 40. 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
    41. 41. 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
    42. 42. 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
    43. 43. Questions?
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