Adolescent Nutrition: Fueling Growth & Development

• During adolescence, significant increases in height, weight, muscle mass, bone density, and organ growth occur.
• Rapid growth requires substantial fuel, and inadequate nutrition can lead to complications.
• Inadequate nutrition may result in low energy levels, mood swings, decreased academic/athletic performance and stunted growth.

Key Components of a Healthy Diet

• A healthy diet involves vegetables, fruits, whole grains, healthy proteins, and healthy plant oils

Vegetables and Fruits

• Consumption lowers blood pressure and reduces the risk of heart disease, stroke, and certain cancers.
• No single fruit or vegetable provides all necessary nutrients, so diversity is important.
• A variety of fruits and vegetables should be incorporated into daily meals.

Whole Grains

• Prioritize whole grains like whole-wheat, brown rice, and quinoa.
• Limit refined grains such as white rice and white bread.
• Products labeled "Whole Grain" are not always equally healthy; reading nutrition labels is essential.

Healthy Proteins

• The daily requirement is about 7 grams of protein per day for every 20 pounds of body weight.
• Animal-based sources include fish, poultry, eggs, and lean meats; avoid harmful processed meats.
• Plant-based sources include legumes, nuts, seeds, whole grains, broccoli, and asparagus.
• Plant-based protein sources tend to have lower greenhouse gas emissions compared to animal products.

Healthy Plant Oils

• Saturated fats are found in coconut and palm oil.
• Healthier unsaturated fats are found in olive, canola, sunflower, soy, and corn oils.
• Trans fats, found in partially hydrogenated oils, should be avoided.

Hydration

• Water is essential for restoring fluids, preventing overheating, lubricating joints, maintaining skin health, and aiding digestion.
• Water is the best choice for hydration.
• Sugary sodas, sports drinks, energy drinks, and caffeinated beverages contain ingredients that do not benefit hydration and overall health.

Meal Planning and Healthy Eating Habits

• Using knowledge of food groups creates nutritionally balanced meals.
• Incorporating physical activity suitable for individual preferences and lifestyle is important.

Basic Nutrition Tips for Teens

• Eat three regular meals a day, with a snack or two.
• Choose foods rich in nutrients and limit those high in sugars and ultra-processed ingredients.
• Do not eliminate any food groups entirely.

Relationship with Food and Body Image

• Unrealistic standards and unhealthy diet advice from social media influencers can negatively impact self-esteem.
• Fluctuations in body weight during adolescence are normal.
• Seek help from a trusted healthcare professional if struggling with body image or self-esteem.

Nutrition Notes

• Nutrition is the process of taking in food and utilizing it for growth, metabolism, and repair.
• Metabolism is the process by which the body converts food and drink into energy.
• During metabolism, calories in food and beverages combine with oxygen.

Servings

• The serving size is determined by the amount of food commonly eaten
• Nutritional label information is based on one serving

Calories

• Definition: A unit of measurement used to define the amount of energy a food provides. The body needs calories to perform essential functions such as breathing, circulating blood, and physical activity.

Percent Daily Value (%DV)

• Indicates how much a nutrient in a serving of food contributes to a total daily diet.
• The percent daily value is based on a 2,000-calorie diet.

Nutrients

• Substances that provide nourishment essential for growth and the maintenance of life.
• There are different types of macronutrients

The Macronutrients

• Fats supply and store energy for the body, and aid in the digestion of certain vitamins.
• There are 9 calories per gram of fat.
• Saturated fats are solid at room temperature
• Unsaturated fats are liquid at room temperature
• Trans fats are created through hydrogenation.
• Carbohydrates provide energy to support bodily functions and physical activity.
• Components include dietary fiber: Improves digestive health and lowers the risk of many chronic diseases.
  • Dietary fiber is a portion of plant-derived food that cannot be completely broken down by digestive enzymes.
• Total Sugars: The sum of naturally occurring and added sugars.
  • Naturally Occurring Sugars: Fructose in fruit or lactose in dairy products
  • Added Sugars: Sugars added during food processing
• Proteins are essential for maintaining bone, muscle, and skin health.
• There are 4 calories per gram of protein.
  • Amino acids are the building blocks of proteins.
    • Complete proteins contain all essential amino acids.
    • Incomplete proteins are missing one or more essential amino acids.
    • Complementary proteins are combinations of proteins that together provide all essential amino acids.
• Water is a Macronutrient

Micronutrients

• Vitamins and Minerals are necessary for healthy development, disease prevention, and wellbeing.
• Labels must include vitamin D, calcium, iron, and potassium.
  • Water-Solubles: Vitamin B1, B2, B3, B5, B6, B9, B12 and Vitamin C
  • Fat-Solubles: Vitamin A, Vitamin D, Vitamin E, Vitamin K
• Mineral Types:
  • Microminerals: Calcium, Phosphorus, Magnesium, Sodium, Potassium
  • Trace Minerals: Iron, Manganese, Copper, Iodine, Zinc, Selenium
• Cholesterol: Waxy, fat-like substance made by the liver.
  • Absorbed from animal foods, including meat, seafood, poultry, eggs, and dairy products

Sodium

• Found in table salt, or sodium chloride; used for curing meat, baking, retaining moisture, and as a preservative.
• Helps in nerve function, muscle function, and fluid balance.

Processed Food

• Any food that has been altered in some way during preparation.
• Food processing is what happens between the farm and the consumer.
• The Nova system categorizes processed foods based on the extent of processing.
• Group 1: Unprocessed or minimally processed foods.
  • Includes foods like fruits, vegetables, and grains that have undergone basic processing but retain their original state.
• Group 2: Processed culinary ingredients derived from Group 1 foods or nature.
  • Examples include oil, butter, sugar, and salt.
• Group 3: Processed foods made by combining Group 1 and Group 2 ingredients, such as canned vegetables, artisanal bread, and cheese.
• Group 4: Ultra-processed foods resulting from intensive industrial procedures.
  • These include sugary beverages, packaged snacks, and reconstituted meat products.
• Highly processed foods often pose health risks due to high levels of salt, fat, and sugar, and a lack of essential nutrients.
  • They are also linked to higher risks of diseases such as cancer.
• SMART Goals: Setting Specific, Measurable, Attainable, Realistic, and Time-based (SMART) goals can foster healthier eating habits.
• Reflect on personal health goals regularly and adjust them as necessary based on new nutritional insights.

Adolescence is a period of rapid growth, requiring adequate nutrition to support physical changes. Insufficient nutrition can lead to low energy, mood swings, and stunted growth. A healthy diet includes vegetables, fruits, whole grains, and healthy proteins.