Adolescent Nutritional Needs

Adolescent Nutritional Needs

• Good nutrition is crucial for a healthy life and disease prevention. It provides energy and nutrients for growth and well-being.
• Calories measure energy; nutrients fuel growth, repair, and energy production.
• Adolescence is a period of rapid growth, affecting nutritional needs. Lifestyle changes (like social activities and busy schedules) frequently lead to poor eating habits.
• Skipping meals, choosing snacks high in fat/sugar, and poor food choices are common issues. These behaviors are linked to risks for chronic diseases like heart disease, diabetes, and some cancers.
• Proper food selection and adherence to age-appropriate dietary guidelines are vital for optimal growth.
• Taste preference often outweighs the need for nutritious food; focus on meeting nutritional requirements to prevent future health problems.

Guidelines for Healthy Eating

• Variety: Eat a variety of foods daily for a healthy body.
• Protein Sources: Consume fish, lean meats, poultry, or beans for protein, B vitamins, iron, and zinc. Limit high-fat options.
• Fruits & Vegetables: Increase consumption of fruits, vegetables, and root crops for vitamins, minerals, and fiber. This helps prevent chronic diseases.
• Healthy Fats and Oils: Include foods cooked with edible oil to prevent energy deficiency. Olive oil is suggested. Fats are essential for fat-soluble vitamins (like Vitamin A).
• Calcium Sources: Consume milk, dairy, small fish, and leafy greens for calcium and protein.
• Sodium: Use iodized salt, but limit intake to prevent high blood pressure and cardiovascular issues.
• Food Safety: Practice clean food preparation and handling. Wash hands and use clean utensils.
• Lifestyle: Exercise regularly, avoid smoking, and alcohol for overall health.

Healthy Weight Management

• Healthy weight maintenance relies on regular exercise and good eating habits. Small, gradual changes are more sustainable than drastic measures.
• Teens need at least 60 minutes or more of physical activity daily. This includes aerobic activity, strength training, and flexibility exercises.
• Exercise can be incorporated into daily routines through short "activity breaks," like 15-minute segments, throughout the day. Examples include Yoga/stretching, brisk walks/jogs, using stairs instead of escalators or elevators, taking the stairs, gym class, or walking between classes.