Download - Healthy diet for Adolescents
India in transitionIndia is undergoing rapid socio-economic, nutrition, & health transition.
India in 2007 is a country of paradoxes.
Fast growing economy, but high poverty levels.
Self sufficient in food production, large food subsidy and food supplementation programmers
But under-nutrition levels in children continue to be very high; higher than Sub-Saharan Africa .
Over-nutrition in children is rising especially among affluent and urban children
You are lucky-can choose your diet
NNutritionutritionNNutritionutritionWhy should you care? Why should you care?
Physical Growth Body image Brain Daily activities Sports performance Prevention of diseases
Physical Growth Body image Brain Daily activities Sports performance Prevention of diseases
““Happiness is Happiness is nothing more nothing more
than good health”than good health” - - Albert SchweitzerAlbert Schweitzer
““Happiness is Happiness is nothing more nothing more
than good health”than good health” - - Albert SchweitzerAlbert Schweitzer
Nutritional needs during adolescence are increased because of the increased growth rate and changes in body composition associated with puberty…
You gain 75% of You gain 75% of adult height, 50% adult height, 50% of adult weight of adult weight
and 40% of adult and 40% of adult bone mass during bone mass during
adolescence.adolescence.
You gain 75% of You gain 75% of adult height, 50% adult height, 50% of adult weight of adult weight
and 40% of adult and 40% of adult bone mass during bone mass during
adolescence.adolescence.
• Deposition of muscles in boys (50%)
• Deposition of fat in girls• Preparation for future
healthy mother and father
• Deposition of muscles in boys (50%)
• Deposition of fat in girls• Preparation for future
healthy mother and father
Healthy DietHealthy Diet
Healthy DietHealthy Diet::Healthy DietHealthy Diet:: How does it prevent diseases ?
How does it prevent diseases ?
• Obesity/under-nutrition
• Hypertension/heart disease
• Type-2 Diabetes Mellitus
• Osteoporosis/Dental caries
• Anemia
• Vitamins and Mineral
deficiencies
• Cancer
• Obesity/under-nutrition
• Hypertension/heart disease
• Type-2 Diabetes Mellitus
• Osteoporosis/Dental caries
• Anemia
• Vitamins and Mineral
deficiencies
• Cancer
Healthy Diet:Healthy Diet:Healthy Diet:Healthy Diet:
• Actual need varies with physical activity
• Physically active people have higher energy needs
• If you have low physical activity then you can become obese even with low intake.
• Therefore,
Energy intake should balance energy expenditure.
• Actual need varies with physical activity
• Physically active people have higher energy needs
• If you have low physical activity then you can become obese even with low intake.
• Therefore,
Energy intake should balance energy expenditure.
Deciding the right amount
A Balanced diet helps improve your overall health and well being
A Balanced diet •can help you feel better • provide you with more energy,• help you stay fit and active• and help you fight stress.
Balanced diet
Components of an balanced diet
Fibre
Minerals
Vitamins
Proteins
Carbohydrates
Fat
Balanced Diet
Every integrants has it’s part to play in maintaining, growth and well development of an human body. Water is essential for the correct functioning of the kidneys and bowels. At least 6-8 glasses of plain water should be drunk each day, more in hot weather
FFATSATSFFATSATS• Source of essential fatty acids.
• Unsaturated fat recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.
• Saturated fats increase cholesterol levels.
• Source of essential fatty acids.
• Unsaturated fat recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.
• Saturated fats increase cholesterol levels.
CCARBOHYDRATESARBOHYDRATESCCARBOHYDRATESARBOHYDRATES• Major and immediate source of
energy.
• Complex carbohydrates recommended
• High-sugar foods not preferred.
• Grains, cereals, fresh fruits, vegetables
• Major and immediate source of energy.
• Complex carbohydrates recommended
• High-sugar foods not preferred.
• Grains, cereals, fresh fruits, vegetables
PPROTEINSROTEINSPPROTEINSROTEINSDaily requirements• Boys = 0.29-0.32 g/cm height• Girls = 0.27-0.29 g/cm height• 0.8 – 1.2 g/kg bodyweight• High intensity athletes = 1.2-
1.8 g/kg • Pulses, lentils, soya, dairy
products and animal food products.
Daily requirements• Boys = 0.29-0.32 g/cm height• Girls = 0.27-0.29 g/cm height• 0.8 – 1.2 g/kg bodyweight• High intensity athletes = 1.2-
1.8 g/kg • Pulses, lentils, soya, dairy
products and animal food products.
Iron Iron Zinc Zinc Iodine Iodine CalciumCalcium
Iron Iron Zinc Zinc Iodine Iodine CalciumCalcium
Looks can be deceivingLooks can be deceivingLooks can be deceivingLooks can be deceiving• Increased need during adolescence• Needs met by a well-balanced diet• Vitamin D • Thiamin• Riboflavin• Niacin• Vitamin B 12• Vitamin C • Folic acid
Sources – Fruits, fresh milk, sprouted beans etc.
• Increased need during adolescence• Needs met by a well-balanced diet• Vitamin D • Thiamin• Riboflavin• Niacin• Vitamin B 12• Vitamin C • Folic acid
Sources – Fruits, fresh milk, sprouted beans etc.
IronIronIronIron• Anemia is most common nutritional
deficiency in adolescents.
• Increased red cell mass during adolescence.
• Daily need
Boys = 12 mg/d & Girls = 18 mg/d
Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.
• Anemia is most common nutritional deficiency in adolescents.
• Increased red cell mass during adolescence.
• Daily need
Boys = 12 mg/d & Girls = 18 mg/d
Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.
CalciumCalciumCalciumCalcium• Most bone mass acquired during
adolescence.
• Typical intake of calcium = about 800
mg/ d
• Daily need = 1300 mg
• Consumption of soft drinks &
caffeine contribute substantially to
low calcium intake in adolescents.
• Bone mass deficiency may is
irreversible.
Milk and its products, yogurts, cheese,
paneer, banana.
• Most bone mass acquired during
adolescence.
• Typical intake of calcium = about 800
mg/ d
• Daily need = 1300 mg
• Consumption of soft drinks &
caffeine contribute substantially to
low calcium intake in adolescents.
• Bone mass deficiency may is
irreversible.
Milk and its products, yogurts, cheese,
paneer, banana.
ZincZincZincZinc• Second most abundant trace mineral
in the body. (next to iron)
• Necessary for normal growth.
• Clinically apparent deficiency rare.
• Daily need = 15 mg
• Green leafy vegetables, wheat germ, whole grains meat, cheese, eggs, poultry, liver.
• Second most abundant trace mineral in the body. (next to iron)
• Necessary for normal growth.
• Clinically apparent deficiency rare.
• Daily need = 15 mg
• Green leafy vegetables, wheat germ, whole grains meat, cheese, eggs, poultry, liver.
Boys 13-15 yrs
Girls 13-15 yrs
Boys 16-18 yrs
Girls 16-18 yrs
Net Energy Kcal/d
2450 2060 2440 2060
Protein (g/d) 70 65 78 63
Fat(g/d) 22 22 22 22
Calcium (mg/d)
600 600 600 600
Iron (mg/d) 41 28 50 30
Vit A ug 600 600 600 600
Vit C ug 40 40 40 40
RECOMMENDED DIETARY ALLOWANCES FOR ADOLESCENTS
Salads,Salads,VegetablesVegetablesFruitsFruits
CarbohydratesCarbohydrates
e.g. Rice, Chapatie.g. Rice, Chapati
Protein-based Protein-based e.g. Milk, Egg, e.g. Milk, Egg, DalDal and Meat. and Meat.
Increase fiber
Decrease oily foods
‘No’ to soft drinks
Increase fiber
Decrease oily foods
‘No’ to soft drinks
.
Healthy Healthy Diet:Diet:
Healthy Healthy Diet:Diet:
Food intakeFood intake
g/portion 13 – 18 years
Girls Boys
Cereals & millets
30 10 14
Pulses 30 2 2
Milk (ml) 100 5 5
Roots & tubers 100 1 2
Green leafy vegetables
100 1 1
Other vegetables 100 1 1
Fruits 100 1 1
Sugar 5 6 7
Fats/Oils(visible) 5 5 5
Balanced Diet for Adolescents (Number of Portions)
Vegetables Fruits
Milk Meat
Sweets, oils, fats
Cereals legumes, roots, tubers
Healthy Eating:A Guide for Teens
Healthy eating is a way of balancing the food you eat to keep your body strong, energized, and well nourished.
When you eat well, you are taking good care of your body.
Healthy eating is a great way to:
Have energy all day longGet the vitamins and minerals your body
needsStay strong for sports or other activitiesReach your maximum height (if you are still
growing)Maintain a healthy weightPrevent unhealthy eating habits, like
skipping meals and feeling overly hungry at the next meal
What is "healthy eating?"
Aiming for regular meals and healthy snacks (when you are hungry or need extra energy)
Eating foods from all of the food groups (grains, fruits, vegetables, proteins, dairy proteins, and healthy fats) each day to meet your nutritional needs
Balancing nutrient-rich foods with moderate amounts of other foods, such as sweets or fast foods
Eating when hungry and stopping when full
Tips for Healthy Eating
Sugar - avoid getting too much.
Learn about simple, healthy ways to prepare foods.
Be mindful when eating
Avoid "diet thinking."
Don't skip
meals
Good eating habitsGood eating habitsGood eating habitsGood eating habits
• Maintain hygienic habits • Eat slowly, chew properly • Avoid TV viewing or reading while
you eat• Small frequent meals• Never skip meals, specially
breakfast • Don’t overeat
• Maintain hygienic habits • Eat slowly, chew properly • Avoid TV viewing or reading while
you eat• Small frequent meals• Never skip meals, specially
breakfast • Don’t overeat
Dietary surveys of adolescents between the ages of 13 and 18 years have revealed two disturbing trends:
Higher than recommended intakes of fat and saturated fat.
Underconsumption of vitamins,mineral
an dietary fiber, especialy by females;
LOW INTAKE OF GLV ?
Deficiency of
iron,Vitamin A
calciumfolicacid
•Tiredness•Weakness•Paleness•Physical performance effected•Academic performance reduced
Anaemia
•More than 70% girls suffer from
iron deficiecy anemia
•Eat iron rich foodEat iron rich foodGreen leafy vegetablesGreen leafy vegetablesWhole wheat breadWhole wheat breadCerealsCerealsNutsNuts LiverLiverMeatsMeats
•Eat iron tablet weekly
Vitamin A SourcesVitamin A Sources
LiverLiver ButterButter CarrotsCarrots EggsEggs Green/yellow vegetablesGreen/yellow vegetables Whole milkWhole milk
Required for eyesight
Vitamin C DeficiencyVitamin C DeficiencyScurvyScurvyBleeding gumsBleeding gumsBruisingBruisingLow infection Low infection
resistanceresistance
Vitamin C SourcesVitamin C SourcesCitrus fruitsCitrus fruitsGreen vegetablesGreen vegetablesAmlaAmla
PHYSICAL PHYSICAL ACTIVITYACTIVITY::PHYSICAL PHYSICAL ACTIVITYACTIVITY:: Why is it
important ?Why is it
important ?
PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::
ImportanceImportance
This includes :
• Cardio-respiratory i.e. Heart & Lung
fitness
• Muscle strength
• Endurance & flexibility
This includes :
• Cardio-respiratory i.e. Heart & Lung
fitness
• Muscle strength
• Endurance & flexibility
PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::
Types of physical activityTypes of physical activity
• Daily Chores: walking, climbing stairs, cycling, household activities, etc.
• Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.
30-60 minutes every day
• Daily Chores: walking, climbing stairs, cycling, household activities, etc.
• Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.
30-60 minutes every day
PPHYSICALHYSICAL A ACTIVITYCTIVITY::PPHYSICALHYSICAL A ACTIVITYCTIVITY::
Keeping in shapeKeeping in shape
• It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week
• It is not necessary to exercise continuously
• Can be divided into 10 -15 minutes of activities several times through the day
• It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week
• It is not necessary to exercise continuously
• Can be divided into 10 -15 minutes of activities several times through the day
Nutrition & Exercise:Nutrition & Exercise:Nutrition & Exercise:Nutrition & Exercise:
MythsMyths
× Girls don’t need muscle stretching exercises
× You can become obese if you leave exercise
× Expensive food and vitamins are needed for good health and machines for exercise
× Health drinks
× Girls don’t need muscle stretching exercises
× You can become obese if you leave exercise
× Expensive food and vitamins are needed for good health and machines for exercise
× Health drinks
Television and ObesityTelevision and ObesityTelevision and ObesityTelevision and Obesity
• Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks
• TVsterol
• Combine TV watching with physical activity like stationary bicycling, or spot jogging
• Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks
• TVsterol
• Combine TV watching with physical activity like stationary bicycling, or spot jogging
What is Body Mass Index (BMI)?
Body mass index measurement combined with your Waist Circumference measurement can be used to determine obesity and the increased risk for various diseases.
Formula for Body Mass Index:
To calculate your Body Mass Index, take your weight (in kilograms),
and divide by your height (in meters) squared.
What the BMI numbers mean
Below 18.5 Underweight18.5 – 24.9 Normal25.0 – 29.9 Overweight30.0 and Above Obese
Ways to Reach (and Maintain!) a Healthy Weight
Diets aren't the way to go when it comes to losing weight. That's because they create temporary eating patterns — and, therefore, temporary results.
Most dieters gain back any lost weight when they go back to their old eating habits.
Weight loss is most likely to be successful when people change their habits, replacing old, unhealthy ones with new, healthy behaviors.
Health care professionals generally agree that the most effective way to lose weight is to do it gradually. Exaggerated weight loss in a short period of time can be dangerous, and can often lead to a subsequent regaining of the weight, dubbed “yo-yo” dieting.
So how much should you lose, and how should you lose it?
The general rule is
About one-half to one pound per week which promotes long-term loss of body fat.
Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off.
If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle. The more muscle you have, the more calories you burn, even when you aren't exercising.
Here are 5 ways to make that happen:
2.Reduce screen timeOne reason people get less exercise these
days is because of an increase in "screen time" — the amount of time spent watching TV, looking at the computer, or playing video games.
Limit recreational screen time to
less than 1 hour per day.
3.Watch out for portion distortion. Serving sizes have increased over the
past 10 years, and these extra calories contribute to obesity.
Another key factor in weight gain is that more people drink sugary beverages, such as sodas, juice drinks, and sports drinks. So choose smaller portions (or share restaurant portions) and go for water or low-fat milk instead of soda.
4.Eat 5 servings of fruits and veggies a dayFruits and veggies
are about more than just vitamins and minerals. They're also packed with fiber, which means they fill you up.
And when you fill up on fruits and veggies, you're less likely to overeat when it comes to high-calorie foods like chips or cookie
5.Don't skip breakfast. Breakfast kick-starts your metabolism,
burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast.
Breakfast:Breakfast:Breakfast:Breakfast: The most important meal
The most important meal
• Brain FoodBrain Food• Improves Improves
performance in performance in studies studies
• Improves physical Improves physical activitiesactivities
• Does not Does not contribute to contribute to overweightoverweight
• Keeps you healthyKeeps you healthy
• Brain FoodBrain Food• Improves Improves
performance in performance in studies studies
• Improves physical Improves physical activitiesactivities
• Does not Does not contribute to contribute to overweightoverweight
• Keeps you healthyKeeps you healthy
• Skipping breakfast associated with obesity
• High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food
• Skipping breakfast associated with obesity
• High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food
Junk the Junk food! It is food that tastes great, but
is low on nutrition and high on calories
Junk Food is an accepted slang term ( and often a derogatory term) used to describe any food of poor nutritional value
It is the opposite of "balanced diet.
Generally, junk foods offer little in terms of vitamins, protein, vitamins or minerals and are loaded with calories from sugar or fat. These are termed "empty calories"
What is considered Junk Food? A Most fast food restaurants
serve food that has fat as the main calorie
Why is Fast Food Why is Fast Food unhealthy ?unhealthy ?
Why is Fast Food Why is Fast Food unhealthy ?unhealthy ?
• High in calorie, fat, sodium and low in fiber which can cause
Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.
• Contains preservatives• Choose low-calorie and low-fat
meals, snacks and desserts• Have low fat or skim milk drinks.
• High in calorie, fat, sodium and low in fiber which can cause
Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.
• Contains preservatives• Choose low-calorie and low-fat
meals, snacks and desserts• Have low fat or skim milk drinks.
Clearly, if
Food Nutrition in SnacksSnacks, like , Potato Chips, burger,french fries,
and, are not a recommended food for any healthy eating plan or weight loss diet. Typically, they are heavily refined foods, high in calories, high in fat and sodium, with a very low nutritional value.
A small serving can contain 100+ calories.Nutrients in SnacksMacronutrients in some foods include
carbohydrate, fat and some protein.Energy in SnacksVitamins in SnacksSnackfoods are not a recommended source of
vitamins.you eat a lot of fast food everyday, your daily calorie intake will skyrocket
Calorie content of fast foodPreparation Quantity for one serving Calories (Kcal)
Kathi roll 1 Nos 280
Masala vada 2 Nos 150
Masala dosa 1 Nos 200
Chowmin 100 gm 230
Samosa 1 Nos 200
Sandwiches (butter 2 2tsp) 2 Nos 200
Vegetable puff 1 Nos 170
Pizza(cheese and tomato) 1 Nos 200
Burger 250
Fruit cake 1piece 280
Milk chocolate 25 g 380
Ice cream ½ cup 200
Cold drinks 1 bottle (200 ml) 150
You may have noticed that you feel hungry a lot. This is natural — during adolescence, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients, your body needs.
But you need to pay attention to what you eat. Stuffing your face with a large order of fries after class may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.
To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks
Why Healthy Snacking Is Good for You???
Do healthy snacks exist ?Do healthy snacks exist ?Do healthy snacks exist ?Do healthy snacks exist ?
Yes, and in plenty.
• Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy.
• Choose low-calorie and low-fat meals, snacks and desserts
• Have low fat or skim milk drinks.
• Avoid energy dense snacks like burgers.
Yes, and in plenty.
• Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy.
• Choose low-calorie and low-fat meals, snacks and desserts
• Have low fat or skim milk drinks.
• Avoid energy dense snacks like burgers.
The Middle Path: Making Junk food The Middle Path: Making Junk food healthyhealthy
The Middle Path: Making Junk food The Middle Path: Making Junk food healthyhealthy
• Replace the Cheese with Paneer or low-fat cheese
• Add plenty of vegetables
• Replace frying with grilling or baking
• Replace white bread, maida noodles or maida pizza base with whole-grain wheat
• Have low-fat or skimmed milk based products
• Replace the Cheese with Paneer or low-fat cheese
• Add plenty of vegetables
• Replace frying with grilling or baking
• Replace white bread, maida noodles or maida pizza base with whole-grain wheat
• Have low-fat or skimmed milk based products
If I Eat Well at Home, What's Wrong With Splurging When I Eat Out?
A slice of pizza once in a while won't do you any harm. What's important is a person's average food intake over a few days, not just in a single meal. So if you eat a less-than-healthy meal once in a while, try to balance it with healthier foods the rest of that day and week.
But if pizza (or any fast food) is all you eat, that can lead to problems. The most obvious health threat of eating too much fast food is weight gain — or even obesity.
But weight gain isn't the only problem. Too much fast food can drag a person's body down in other ways. Because the food we eat affects all aspects of how the body functions, eating the right (or wrong) foods can influence any number of things, including:
mental functioning
energy emotional well-being strength weight future health Eating on the Go It's actually easier than you think to make good choices at a
fast-food restaurant, the mall, or even the school cafeteria. Most cafeterias and fast-food places offer healthy choices that are also tasty, like grilled chicken or salads. Be mindful of portion sizes and high fat add-ons, like dressings, sauces or cheese.
some pointe to remember that can help you make wise choices when eating out:
Go for balance. Choose meals that contain a balance of lean proteins (like fish, chicken, or beans if you're a vegetarian), fruits and vegetables (fries and potato chips don't qualify as veggies!), and whole-grains (like whole wheat bread).
Watch portion sizes.. Drink water or low-fat milk. Regular sodas, juices, and
energy drinks usually contain "empty" calories that you don't need
Food Habits of
Teens causing concern
Skipping breakfast
Increased foods
from 'other' food group
Increased eating outside
Soft drink consumption
HYGEINE AND HEALTH
Wash fruits and vegetables thoroughly
Always wash your hand well with soap and warm water , before and after food handling
Do not consume samosas,
tikkies, snack & other foods
that have been prepared
earlier and kept out for long. Remember, always consume hot foods hot and
cold foods cold.
Street foods & food safety
Besides dangers of dust and foreign matter, uncovered food attract pests, particularly flies and cockroaches.
Key pointsKey pointsKey pointsKey points
• Proper Nutrition & Regular Physical Activity are very important for
– Growth
– Prevention of illness
– Future health
• Proper Nutrition & Regular Physical Activity are very important for
– Growth
– Prevention of illness
– Future health
Finally - To Stay Healthy Exercise Eat a Balanced diet