HEALTH 7_2ND QUARTER
Nutrition for
Adolescents
OBJECTIVES
·Identifies the right foods during adolescence
·Explains the characteristics, signs and
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symptoms of eating disorders
·Value the importance of the nutritional
guide pyramid and eat variety of food
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NUTRITION
Health branch that stresses the
importance of the food for growth and
development, as well as in lowering
the chances of acquiring diseases and
illness of an individual.
The 10 Commandments of Healthy Eating
1. No eating between the principal/main meals.
2. Do five (5) meals a day: lunch, breakfast, dinner and two snacks
(mid-morning and afternoon snack).
3. Try to stop eating before you are full up.
4. It is recommend to eat more proteins and vegetables for dinner.
5. At lunchtime, it is advisable to divide your dish into balanced
portions; vegetables , protein and some fat (oil, for example.)
6. Try to prepare your meal using the kitchen oven or steam.
The 10 Commandments of Healthy Eating
7. The Real topic: drink a lot of water, 1.5 L – 2L a day.
8. Aside form water , it is also helpful to pay attention to some
sports drinks before and after exercises.
9. In addition to fries, some bakery products are also prohibited.
10. The products containing the two “light” or fat-free” usually
contain more carbohydrates to offset the loss of flavors.
Nutritional Guidelines for
Adolescents
According to the Food and Nutrition
Research Institute (FNRI), The teenagers have
a greater need for certain nutrients because
of the rapid growth and development during
teenage years. These include:
CALCIUM
Adolescence is a critical period for bone
development. It is needed to reach the
largest amount of bone tissue (peak bone
mass). Calcium needs are elevated as a
result of the intensive bone and muscular
development and thus adequate calcium
intake
during
growth
is
extremely
important to reach the optimum peak bone
mass and to protect against osteoporosis
in the adult age. Adolescents have a
requirement of 1000 mg of calcium per
day.
IRON
Iron is a mineral that helps build red blood
cells, which is especially important for
growing teens. Most importantly, iron
helps your blood cells carry oxygen, which
provides energy throughout the body.
Teenagers need additional iron for the
growth spurt. Girls in the onset of
menstrual cycle require increased iron
intake. For 13- 15 years of age,
recommended iron for boys is 20
milligrams/day while girls need 21
milligrams/day.
PROTEIN
Within the period of accelerated growth
rate, teenagers need a lot of body building
food. Protein needs of adolescents from
13-15 years of age are 71 grams/day for
boys and 63 grams/day for girls.
ENERGY
During adolescence, boys need more
energy foods for increased
physical activities compared to girls.
Energy needs of adolescents from 13-15
years of age are 2,800 kilocalories for 50 kg
boys and 250 kilocalories for 49 kg girls.
what to remember
EXERCISE
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REGULARLY
AVOID SMOKING
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LIMIT ALCOHOL
STAY HYDRATED
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written activity