This document discusses important nutrition considerations for teenagers. It provides scenarios to assess a teenager's food personality and provides feedback based on their answers. Key points covered include the importance of calcium and iron for bone and blood health, maintaining a healthy weight through diet and exercise, getting adequate protein through foods to support muscle growth, and developing a positive body image. Nutrition concerns particularly for young women include calcium deficits impacting bone density and anemia, while concerns for young men include weight, muscle mass development, and potential steroid use. The document emphasizes listening to hunger/fullness cues, being realistic about size and shape changes, enjoying exercise, and focusing on self-acceptance rather than pursuing an unattainable body image.

1. What’s Your Food Personality?
Why is eating right important?

2. You overslept and are running late
for school, you..
a) Grab a doughnut to eat as you race to catch
the bus.
b) Just skip breakfast and wait ‘til lunch.
c) Sit down at the table for your milk and cereal
anyway.
d) Grab cheese and a bagel as you race to
catch the bus.

3. It’s lunchtime and you brought your lunch
from home. With your drink money, you
cruise over and …
a) Skip the drink and buy a candy bar instead
b) Pop the quarters in the soda machine like
you always do.
c) Open a carton of milk to drink with your
lunch.

4. You believe …
a) Skipping meals is the best way to lose
weight.
b) Healthy eating and exercise lead to a healthy
body
c) Once in a while, a missed meal never hurt
anyone.

5. You’re at a friend’s house for dinner. The
family orders a double cheese pizza and a
big Caesar salad. You….
a) Can’t wipe the grin off your face as you get
ready to enjoy your meal.
b) Decide to eat one piece of pizza and a plate
of salad.
c) Pick at the salad without dressing and move
pizza around your plate.

6. When it comes to green…
a) The only vegetables you eat are French fries
(and ketchup doesn’t count).
b) You eat a green vegetable at least once a
day.
c) You leave the lettuce on the your sandwich.

7. You think milk…
a) Is just for kids.
b) Goes well with a lot of your favorite foods.
c) Is good for breakfast.

8. As far as nutrition goes you think…
a) It’s important for teens to eat healthy foods.
b) Only older people need to watch what they
eat.
c) You try to eat healthy most of the time, but
figure you can always make up for bad
habits later on in life.

9. You need to increase your strength
for competitive sports. You would…
a) Run to the health food stores for protein
powders and pills.
b) Lift weights twice a day instead of just once
in the morning.
c) Increase the dairy, vegetables, and grains
you eat and work out a little longer every
day.

10. Answers
• Different value to different answers

11. You overslept and are running late
for school, you..
a) Grab a doughnut to eat as you race to catch
the bus. (2 points)
b) Just skip breakfast and wait ‘til lunch.
(1 point)
c) Sit down at the table for your milk and cereal
anyway. (3 points)
d) Grab cheese and a bagel as you race to
catch the bus. (3 points)

12. It’s lunchtime and you brought your lunch
from home. With your drink money, you
cruise over and …
a) Skip the drink and buy a candy bar instead.
(1 point)
b) Pop the quarters in the soda machine like
you always do. (1 point)
c) Open a carton of milk to drink with your
lunch. (3 points)

13. You believe …
a) Skipping meals is the best way to lose
weight. (1 point)
b) Healthy eating and exercise lead to a healthy
body. (3 points)
c) Once in a while, a missed meal never hurt
anyone. (2 points)

14. You’re at a friend’s house for dinner. The
family orders a double cheese pizza and a
big Caesar salad. You….
a) Can’t wipe the grin off your face as you get
ready to enjoy your meal.(2 points)
b) Decide to eat one piece of pizza and a plate
of salad.(2 points)
c) Pick at the salad without dressing and move
pizza around your plate. (1 point)

15. When it comes to green…
a) The only vegetables you eat are French fries
(and ketchup doesn’t count). (1 point)
b) You eat a green vegetable at least once a
day.(3 points)
c) You leave the lettuce on the your sandwich.
(2 points)

16. You think milk…
a) Is just for kids. (1 point)
b) Goes well with a lot of your favorite foods.
(3 points)
c) Is good for breakfast.(3 points)

17. As far as nutrition goes you think…
a) It’s important for teens to eat healthy foods.
(3 points)
b) Only older people need to watch what they
eat. (1 point)
c) You try to eat healthy most of the time, but
figure you can always make up for bad
habits later on in life. (2 points)

18. You need to increase your strength
for competitive sports. You would…
a) Run to the health food stores for protein
powders and pills. (1 point)
b) Lift weights twice a day instead of just once
in the morning. (2 points)
c) Increase the dairy, vegetables, and grains
you eat and work out a little longer every
day. (3 points)

20. Score Between 8 – 14 points
Hot Tamale! You’re headed for trouble.
Dial 911, your food habits are going down in flames. Don’t worry
a little nutrition know-how can help put out the fire. You have to
understand that EVERYTHING you do affects the way you feel…
skipping meals only backfires. When you starve your body, you
have less energy and are likely to have thinner bones for life.
And if you get too hungry., you’ll grab any food. Whether it is
exercise or food, going to the extreme is a recipe for trouble.
Don’t burn out your body with too much exercise. Be sure to go
for the greens or sometimes substitute reduced fat versions of
your favorite foods. Just remember: Balance what you eat with
what you do?

21. Score between 15 – 18 points
“SANDWICHED” IN BETWEEN
Your food face is a little two-sided. Your intentions may be sincere,
but when it comes to eating right, you’re on the fence. Duck the
danger zone by remembering these rules:
3. You need the proper fuel to jump-start your day – running on empty or
the wrong fuel mix will only cause your body to break down later on.
4. Think about what you drink: a soda a day doesn’t keep the doctor
away, but a glass of milk will sure help keep your teeth and bones
healthy and strong.
5. There is a place for any food if you balance high fat with lower fat
foods; and then add regular exercise.

22. Score between 19 – 24 points
C-O-O-O-L AS A CUCUMBER
When it comes to food, you win “MVP” (most
valuable personality). These habits will go a
long way toward keeping your body happy,
healthy and strong. If you could only get your
friends to eat like you do and be as active as
you are.

23. Young Women and Nutrition
Concerns
• Calcium deficit as an young person impacts
bone density as adults
• Anemia due to menstrual cycle – iron needed
in the diet
• Body image

24. Young Men and Nutrition Concerns
• Weight – BMI (Body Mass Index)
• Developing muscle mass through the use of
protein bars or shakes – even steroid use
• Body image

25. Calcium
• Older school age children and teens (age
9-18 years) require about 1300 mg of
calcium each day. This higher level of
calcium is especially important once they
begin puberty (about 4 glasses of milk).

28. Iron
• Adolescents require about 12 (males) to 15 (females) mg
of iron each day.
• Food Servings Iron Content Beef, chicken, fish, liver, peanut
butter, nuts and seeds, green peas, lima beans, pinto beans
spinach, greens (turnip/collard), strawberries, tomato juice
squash, whole grain bread, raisins, watermelon.
Also choose foods that are fortified with iron (cereals, bread, rice,
and pasta).

29. Weight
Discuss with your parents and a healthcare
professional (doctor, dietician)
BMI – Body Mass Index is based on your age,
height, and weight ratio

30. Protein
• Is rich in the amino acids that are critical
to developing and sustaining new
muscle mass
• High protein intakes stress your kidneys and
do not result in greater muscle gain.

31. Protein Sources
• Fish & Seafood usually low in fat. Salmon is a little higher in fat but it is the
heart-healthy kind: omega-3 fatty acids.
• White-Meat Poultry is an excellent, lean protein. Dark meat is higher in fat.
• Milk, Cheese Yogurt also contain valuable calcium.
• Eggs
• Beans One-half cup of beans contains as much protein as 3 ounces of broiled
steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full
for hours.
• Pork Tenderloin
• Soy Combine soy protein foods like tofu with a healthy low fat diet.
• Lean Beef one more gram of saturated fat than a skinless chicken breast, it is
also an excellent source of zinc, iron and vitamin B12.
• Protein on the Go – A Last Resort Check the label to be sure the product
contains at least 6 grams of protein, and is low in sugar and fat.

32. Body Image
• How you see yourself when you look in the mirror or
when you picture yourself in your mind.
• What you believe about your own appearance
(including your memories, assumptions, and
generalizations).
• How you feel about your body, including your height,
shape, and weight.
• How you sense and control your body as you move.
How you feel in your body, not just about your body.

35. Work toward a
positive body image:
1. Listen to your body. Eat when you are hungry.
2 .Be realistic about the size you are likely to be based on your
genetic and environmental history..
3. Exercise regularly in an enjoyable way, regardless of size.
4. Expect normal weekly and monthly changes in weight and shape
5. Work towards self acceptance and self forgiveness- be gentle with
yourself.
6. Ask for support and encouragement from friends and family when
life is stressful.
7. Decide how you wish to spend your energy -- pursuing the "perfect
body image" or enjoying family, friends, school and, most
importantly, life.

36. Think of it as the three A's....
Attention -- Refers to listening for and responding
to internal cues (i.e., hunger, satiety, fatigue).
Appreciation -- Refers to appreciating the
pleasures your body can provide.
Acceptance -- Refers to accepting what is --
instead of longing for what is not.

38. Questions?