1.2011 Meals on Wheels Interns

2. Puberty Puberty Rapid growth and development Child to adult Sexual reproduction Hormones Estrogen Progesterone Testosterone 3. Puberty Increase height Increase in weight and Increase in weightheight Peak = 12.5 yrs > 15 lbs after height stops 18.3lbs/year Slows during menarche Transformation Physiologic 40-50% of adult weight and height during Psychological adolescence Cognitive Emotional health Independence 4. Bone Mass Half during adolescence Protein By 18 yrs, 90% bone Phosphorousformed Iron intake Factors that affect bonemass Genes Weight bearing exercise Calcium Vitamin D 5. Iron Increased needs Good sources Increase in muscle mass Meat, poultry, seafood Greater blood supply Legumes Higher needs due to loss of iron Enriched grain products Menstrual flow Dark leafy greens RDA Spinach 14-18yr Female (15mg/day) 3oz hamburger- 2.5 mg 14-18yr Male (11mg/day) Baked refried beans- 2-3mg Deficiency Vegetarians Anemia Dried beans Headache Dried fruit Fatigue Fortified breads/cereals Behavioral disturbances Decreased attention span Impaired immune system 6. Protein (4 kcals/gram) Made up of amino acids RDA 20 different amino acids 40-50 grams 9 essential amino acids Can vary on age, gender, Help body repair cells athlete Make new cells Examples Tuna Growth and development Meat Muscles Poultry Hair and nails Beans Immunity Nuts/seeds Carry oxygen in blood Vegetarian Beans Whole grains Soy products 7. Carbohydrates (4 kcals/gram) Plant based foods Better Choices Sugars Whole grains Starches Breads Pasta Breads Beans Potatoes Fiber rich vegetables Fiber Dairy Source of energy Limited Used immediately Added sugars Stored Refined grains Stay away from white! 8. Fats (9 kcals/gram) Essential Insulate Physiologic functioning Body temp Stored Digestion, absorption, and Heart transport Liver Vitamins Kidneys Phytochemicals Muscle Slows digestion Hold organs/nerves inposition Texture Protect against traumatic Immunityinjury/shock 12% essential body Protect against mechanical fat/femalespressure Ideal- 21-33% 9. Good vs Bad FatGood Not As Good Unsaturated Saturated Increase cholesterol Polyunsaturated Meats Junk food Monounsaturated Potato chips Lower cholesterol Cookies Increase risk of Type 2 Diabetes, Keeps body healthy cardiovascular disease, stroke Nuts VERY BAD! Trans Fat Seeds Man made Some vegetables Increases shelf life Add texture Oils Raise cholesterol Atherosclerosis 10. Food Pyramid vs MyPyramid 11. MyPyramid vs. Food PyramidMyPyramid Fruits 2 cups National reference for dietaryintake Dairy 3 cups 13 yr old Protein Approximately 5.5 ounces 2000 calories/day * 6 tsp oil Grains: 6 oz. < 260 discretionary calories Aim for 3oz whole grains Calories left over after Vegetablesmeeting nutrient 2.5 cupsrequirements Consume a wide variety * Based on 13 yr old with average weight and height andexercise 30-60 minutes/day 12. MyPyramid and MyPlate 1992 Food Pyramid Half of the plate Graphical image of the Vegetables and fruit USDAs guidelines Smaller portion Confusing serving size Whole grains MyPlate gives visual idea Lean protein of the 2010 dietary Fish guidelines Skinless poultry Proportions Circular shape Split into multiple Reminder non-fat/lowsections fat dairy foods 13. MyPlate 14. Realistic Plate Example 15. MyPlate Important points Choose red, orange, darkgreen vegetables Balancing calories Tomatoes, sweet potatoes, Physical activitybroccoli Enjoy food, but eat less Add fruits as main dish or Hunger and fullness cues dessert Avoid over sized portion More whole grains instead Smaller dishes/glasses or refined Increase Reduce Vegetables High in solid fats Fruits Added sugars Whole grains Salt Fat free or 1% dairy products Drink water! 16. Food Labels Required by law Total Calories Calories from Fat Total Fat Saturated Fat Trans Fat Cholesterol Sodium Carbohydrates Sugar Dietary Fiber Protein Vitamin A and C Calcium Iron 17. Food label Nutrition Facts Serving size Calories Calories from Fat Grams-Calories Fat- 9 kcal Protein- 4 kcal Carbohydrate- 4 kcal Ingredient List Descending order 18. Nutrition Facts Percentages Percent daily values How much Entire day Based on either 2000-2500calories/day Fat, Sugar, Sodium, Cholesterol Green Vitamins, Mineral, and otherInfo Blue Try to eat less then 100% of Fat,saturated fat, sodium,cholesterol 19. Portion vs. ServingPortionServing A portion is the amount of A serving is a measuredfood that you choose to eatamount of food or drink, suchfor a meal or snack. It can be as one slice of bread or onebig or smallyou decide. cup (eight ounces) of milk For example Can of soda One portion 2 servings 20. Over the Years Portion sizes of everythinghave grown majorly 1970s 47% Americans were overweight/obese Now 68% are overweight/obese Increase sizes Higher calories Eat more Distort perceptions of appropriate food quantities Sedentary lifestyles 21. Calories in = Calories OutWORK WORK WORK! Donut = more exercise 22. How do you know correct portionsizes? Think of commonobjects Baked potato Computer mouse Meat Deck of cards Rice Tennis ball Cheese 1-inch dice 23. Tips on Eating Out Smaller portions Try grilled, broiled, Talk half plate home roasted, or flamed Split with friend Avoid creamier sauces Substitute High Fat forhealthy Salad, baked potato,steamed vegetable Low Fat Avoid breaded, batter- dipped, fried foods 24. Healthy Snacks for Teens Pudding made with skim Humus and pita bread Glass of skim milk Mozzarella or string cheese Teaspoonful of Frozen yogurt or juice chocolate/strawberry meals syrup Trail mix Warm soft pretzels with Baby carrotsmustard/salsa Rice crackers Apples with Peanut Butter Air popped popcorn Peeled and sectionedoranges 25. Mood Foods Omega-3 Fatty Acids Chamomile Tea Prevent depression Sooths headaches Fatty fish (salmon) Relaxes/calm Flaxseed Relieve restlessness and Walnuts insomnia Spinach Settles stomach Rich in minerals Chocolate Treat Polyphenols (mood- anxiety/depression lifting) Dark chocolate 26. Mood Foods Fast Food Balanced breakfast Easy, quick, inexpensive IMPORTANT!!!! Downers Improves mood/cognitive Quick burst of energy ability/memory Lethargic Fiber, nutrients/lean protein, whole grain, good Increase in body tensionfats Reduce energy Exercise and WeightManagement Fad diets- dont last Slow and steady weightloss Stay off easier Improves mood 27. Caffeine Stimulates nervous In moderate dosessystem Increase mental More alertalertness Energetic High doses Classified as a drug Anxiety, Headaches, Soda, carbonatedmoods, dizzinessbeverages, chocolates, Harmfulcoffee, tea, iced tea Depression Heart palpitations 28. Caffeine Addictive Effects can last up to 6 Stopped abruptly hours Withdrawal In high amounts Headache Loss of calcium and Irritabilitypotassium Temporary depression Sore muscles/delayed Muscle achesrecovery time Regular consumption Cut down moderately Reduce sensitivity Less then 100mg/day for Diuretic teens Water loss Less than 300mg/day for Dehydration adults 29. Caffeine Plants use caffeine as a Symptomspesticide to keep bugs Excitementaway Flushing of face Increases stomach acid Increased urination Peptic ulcers Muscle twitching Gastrointestinal reflux Overdosedisease Depression Decrease memory and Delusionslearning patters Psychosis Impair long termmemory 30. ExamplesDrink/Food/Supplement Amt. of Drink/Food CaffeineMonster16 oz 160 mgRockstar 8 oz80mgExcedrin 2 tablets 130 mgCoffee 5 oz115mg5 Hour Energy2 oz60mg-100mg 31. Food Habits Irregular Meals Fast Food/ Convenience Excessive snacking Foods Eating away from home Vendingmachines/school Dieting cafeterias Meal Skipping Convenient stores Sleeping later Low in vitamins, minerals,fiber Try to lose weight High in added fat, Busy livessweeteners, sodium 24% teen girls skip Low in pricebreakfast Taste good 32. Assessments Weight Height BMI High risks Vegetarianism Food allergies Caloric restriction Iron deficient anemia 33. Physical Activity Reduces excessive body Maintainweightstructure/function Enhance body Strenuouscomposition 3x weekly Moderate Improve blood lipid Daily (if possible)profiles Physical activity Reduce blood pressure decrease 26% Weight bearing exercise Fluid Bone development Prevents dehydration 34. Body Image and Eating Disorders 35. Im fat. Im too skinny. Id be happy if I were taller,shorter, had curly hair, straight hair, a smaller nose,bigger muscles, longer legs. Familiar? Putting yourself down? You are not alone Tons of changes Body image Adjusting Self esteem 36. Society Pressures Be like celebrity role models Negative view Hollywood Ideal Girls are petite and skinny Guys athletic and muscular 37. Impact? Eating disorders are so common 1-2 out of 100 students struggle Each year Thousands develop Eating disorders Problems with weight, eating or body image More than just a diet to lose weight or exercising daily 38. What are eating Disorders? Eating Disorder Serious illness with serious consequences Most common Anorexia nervosa Bulimia Binge eating Body image disorders Food phobias 44% teens attempt to lose weight 62% Highest prevalence White and Hispanic females 39. What are Eating disorders Anorexia Bulimia Fear of gaining Binge eat (eat as weight much as Distorted view ofpossible) their body Vomit or Cant maintainexcessive exercise normal body Both are weight dangerous Restrict food PHYSICALLY intake MENTALLY! Dieting Fasting Excessive exercise Small amount of food they eat is an obsession 40. What causes Eating Disorders? No one really knows Anxiety Most are 13-17 yrs old Depression Emotional and physical Traumachanges Societal pressures Academic pressures Genetics Greater degree of peerpressure Both boys and girls Young and old 41. DANGERS!!! Health problems heart conditions Kidney failure If weight is