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Food as Fuel for Growing girls
- 1. All you need to know about ‘food as fuel’ for growing girls
- 3. Registered Nutritionist – Principles • Evidence-based • Follow Association for Nutrition code of conduct • Genetics, Lifestyle ….. AND nutrition • Health Promotion
- 4. Evidence-based – Why does this matter
- 5. GROWTH IRON PROTEIN, ENERGY (Carbohydrate) CALCIUM (Vit D) Cholesterol Preparing for child-bearing health: Iodine Folate 11 – 18 years: Demand for Nutrients is High
- 6. 11 – 16 Year Olds: • Inquisitive • Independent • Determined! • Easily influenced – need to be mindful of mental health Important to lead by example and keep the fun in food!
- 7. “She is not a Dietician, but she is an influencer, which is basically the same thing” The Guardian Aug 2016
- 11. National Diet and Nutrition Survey 2018 Update: Age 11 – 18 Girls • Iron 46% not meeting lower recommended intake. • Calcium Vit D: low status in 20% increasing to 40% in winter months. (Vit D supplement 25 mcg/day Oct – Apr: immunity as well as Calcium regulation) • Iodine 22% have deificiency; 14% have levels below that required in pregnancy. • Fruit &Veg (Folate) Only 8% meet 5-a-day • Fibre(sources of fibre are also sources of folate) 15g/ day. Recommended is 25g/ day.
- 12. Key Nutrients: 11 – 18 year old Girls
- 14. Required For: ENERGY! Red Blood Cells: Haemoglobin Immune System Thyroid Gland: Energy levels Brain Development: Newborn & early childhood Deficiency: Reversible: • Fatigue and Concentration • Iron Deficiency Anaemia Irreversible: • Newborn to 3 Yrs brain development: Cognition IRON
- 15. HAEM Iron • Red meat • White meat • Fish NON-HAEM Iron (Plant) IRON • CEREALS (choose low sugar, some give half daily requirement Iron = 15mg/day) • Tomatoes • Broccoli • Green leafy veg • Beans and pulses Plant Iron absorption blocked by: • Phytates Dry grains Soaking eg porridge! • Polyphenols Tea Coffee Red Wine Soy
- 16. • Protein ‘Complete’ source Satiety • Energy Lactose, dental health • Calcium Absorption high • Vitamin B12 1 glass milk – 75% daily requirement • Iodine 50% daily requirement. LANCET STUDY** • Riboflavin Vit B – ENERGY from food & ENHANCES IRON ABSORPTION • Saturated Fat Whole milk: Only 3.5%: Satiety, Energy MILK & DAIRY
- 17. Non-dairy sources of Calcium • CEREALS – fortified by Law. • White and brown bread must be fortified with Calcium by law • Fish • Eggs • Kale, rocket • Plant milks fortified with Calcium
- 18. • Iodine 50% daily requirement. • Why more deficient now? Milk consumption dropping since 1980 Seasonal Cattle feed X disinfectant • Other Source? Fish, Supplements LANCET 2011/ British Medical Journal 2017 ** UK new Legislation Iodised Salt? MILK & DAIRY for Iodine too
- 19. FISH! • Protein – complete source • Iodine – only other source to Dairy • Omega 3 – very low in UK diet yet protects against: Heart disease, Stroke, Dementia Unborn child - Brain/ Vision (Retina). • Calcium – especially boney fish eg sardines! • Trace of Vitamin D
- 20. FIBRE! • Carbohydrate • Digested in large intestine • Fermentation • Energy for trillions Gut bacteria***** • Protects against bowel cancer, heart disease, Type 2 Diabetes, • Maintains good cholesterol levels • Promotes healthy weight • Promotes GOOD MOOD! through steady glucose levels • F&V also excellent source ANTIOXIDANTS for constant cell repair and detox • Fibre-rich foods also excellent source FOLATE Also: Nuts (skin on), seeds, beans, pulses, Quinoa, Chia seeds, cereals and grains.
- 21. GUT BACTERIA - FASCINATING FACTS! GUT BACTERIA: Prebiotics Probiotics Fruit, Yogurt, Vegetables, Fermented wholegrains foods “TEND YOUR INNER GARDEN”
- 22. New Research– Love your Gut Bacteria! • Fermentation fibre for energy – short chain fatty acids • ‘Microbiome’ • Trillions of Bacteria: 300x our own genes • Allergy – especially after prolonged antibiotics • Anti-inflammatory • Strong Immune System • Weight management • Happiness Hormone • Gut-brain access = ‘Gut instinct’ • Sport Performance • Mouth wash • Fibre, Probiotics vs Prebiotics • Bio-live Yogurt, Kefir, sauerkraut, kimchi, kombucha
- 23. All you need to know about ‘food as fuel’ for growing girls
- 24. Vegan thoughts…. • Based on good principles. • Plant – based eating: Less saturated fat; more Fibre and Omega 6, maintains lower cholesterol • Sustainable eating: Ethical choices other than Vegan. Support local, air-miles, pasture-fed beef etc • Teenage Requirements! Dairy, Iron, Vit B12 • Omega 3 (Fish) • Animal welfare • Essential to take supplements to avoid deficiencies: Iodine, Vit B12 (Iron)
- 25. Don’t take the fun out of food!