Healthy Eating and Nutrition

Growth and Nutritional Needs Rapid Time of Growth Adolescence is characterized by significant increases in height, weight, muscle mass, bone density, and organ growth. This rapid growth requires substantial amounts of fuel. Inadequate nutrition can lead to complications such as: Mental & Emotiona...

Growth and Nutritional Needs Rapid Time of Growth Adolescence is characterized by significant increases in height, weight, muscle mass, bone density, and organ growth. This rapid growth requires substantial amounts of fuel. Inadequate nutrition can lead to complications such as: Mental & Emotional: Low energy levels and mood swings Occupational & Intellectual: Decreased academic and athletic performance Physical: Stunted growth and delayed physical development. Key Components of a Healthy Diet Vegetables and Fruits Nutritional Benefits: Lower blood pressure, reduce the risk of heart disease and stroke, and prevent certain cancers. Diversity is Key: No single fruit or vegetable provides all necessary nutrients. Daily Inclusion: Incorporate a variety of fruits and vegetables into daily meals. Whole Grains Types of Grains: Whole grains like whole-wheat, brown rice, and quinoa should be prioritized. Limiting Refined Grains: Foods like white rice and white bread should be limited. Labels and Nutritional Content: Not all products labeled "Whole Grain" are equally healthy. Reading nutrition labels is essential. Healthy Proteins Daily Requirement: About 7 grams of protein per day for every 20 pounds of body weight. Sources: Animal-Based: Fish, poultry, eggs, and lean meats. Avoid processed meats which can be harmful. Plant-Based: Legumes, nuts, seeds, whole grains, and certain vegetables like broccoli and asparagus. Environmental Impact: Plant-based protein sources tend to have lower greenhouse gas emissions compared to animal products. Healthy Plant Oils Types of Fats: Saturated Fats: Found in coconut and palm oil. Unsaturated Fats: Healthier options such as olive, canola, sunflower, soy, and corn oils. Trans Fats: Unhealthy fats found in partially hydrogenated oils should be avoided. Hydration Importance of Water: Essential for restoring fluids, preventing overheating, lubricating joints, maintaining skin health, and aiding digestion. Best Choice: Water remains the best option for hydration. Other Beverages: Drinks like sugary sodas, sports drinks, energy drinks, and caffeinated beverages contain other ingredients that do not benefit hydration and overall health. Meal Planning and Healthy Eating Habits Plan a Healthy Meal Balanced Plates: Use knowledge of food groups to create nutritionally balanced meals. Daily Movement: Incorporate physical activity suitable for individual preferences and lifestyle. Basic Nutrition Tips for Teens Regular Meals: Eat three meals a day along with a snack or two. Nutrient-Dense Foods: Choose foods rich in nutrients and limit those high in sugars and ultra-processed. Avoid Extreme Diets: Do not eliminate any food groups entirely. Relationship with Food and Body Image Influences and Pressures Social Media: Unrealistic standards and unhealthy diet advice from influencers can negatively impact self-esteem. Body Changes: Fluctuations in body weight during adolescence are normal. Seeking Help: If struggling with body image or self-esteem, talking to a trusted healthcare professional is advised. ​ Nutrition Notes Nutrition is the process of taking in food and utilizing it for growth, metabolism, and repair. This comprehensive guide delves into the essentials of nutrition, food labeling, and the impact of food processing on health. It aims to provide an in-depth understanding of nutrients, how to read nutrition labels, and the implications of consuming processed and ultra-processed foods. Nutrition Nutrition: The process of consuming food and using it for bodily functions including growth, metabolism, and repair. Metabolism: The process by which your body converts what you eat and drink into energy. During this complex process, calories in food and beverages combine with oxygen to release the energy your body needs to function. Servings Definition: The nutritional value information provided on the label is based on one serving. Serving size is determined by the amount of food commonly eaten at one time. 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) Definition: Indicates how much a nutrient in a serving of food contributes to a total daily diet, based on a 2,000-calorie diet. Nutrients Nutrients are substances that provide nourishment essential for growth and the maintenance of life. They include: The Macronutrients: Fats: Supply energy, store energy, and aid in the digestion of certain vitamins. Fat = 9 calories per gram Saturated Fats: Solid at room temperature. Unsaturated Fats: Liquid at room temperature. Trans Fats: 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. The 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: Essential for maintaining bone, muscle, and skin health. Protein = 4 calories per gram Amino Acids are the building blocks of proteins Types include: Complete Proteins: Contain all essential amino acids. Incomplete Proteins: Missing one or more essential amino acids. Complementary Proteins: Combinations of proteins that together provide all essential amino acids. Water is also a Macronutrient Vitamins and Minerals: Micronutrients necessary for healthy development, disease prevention, and wellbeing. Labels must include vitamin D, calcium, iron, and potassium. Vitamin types: 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: Way, Fat-like substance made by the liver. Absorbed from animal foods, including meat, seafood, poultry, eggs, and dairy products Sodium A mineral, and one of the chemical elements found in table salt, or sodium chloride. A mineral used for curing meat, baking, retaining moisture, and as a preservative. It helps in nerve function, muscle function, and fluid balance. Processed Food: Any food that has been altered in some way during preparation. This includes operations that range from simple cutting to more complex chemical modifications. Food processing is what happens between the farm and the consumer. Nova Food Classification System 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. Processed Food While some processed foods can be part of a healthy diet, 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. Setting Health Goals 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.