Nutrition and Adolescent Health
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Avoid too Much Added Sugar
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Other Names for Sugar
Dextrose
Brown Sugar
Lactose
Invert Sugar
Fructose
Fruit Juice Concentrate
Corn syrup
Raw Sugar
Syrup
Sucrose
High fructose corn syrup
Honey
Corn sweetener
-Calories
-Serving size
-Major Nutrients
-Total Fat
-Amount of substances in one serving
size.
-Percentage of daily values for
selected vitamins and minerals
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A calorie is a unit of energy. In nutrition
and everyday language, calories refer to
energy consumption through eating and
drinking and energy usage through
physical activity. For example, an apple
may have 80 calories, while a 1 mile
walk may use up about 100 calories
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Normally, calories depends on type
of food as follows
Carbohydrates: 4 Calories per gram
Proteins: 4 Calories per gram
Fats: 9 Calories per gram
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Each gram of fat you consume provides more
than twice as many calories as a gram of
protein or carbohydrate!
As an example of how these numbers are used,
imagine a food containing 10 grams of protein,
10 grams of fat, and 10 grams of carbohydrates.
That would total 170 calories:
(10 g protein x 4) + (10 g fat x 9) + (10 g carbs x
4) = 170
In this imaginary food 40 calories come from
protein, 90 calories come from fat, and 40
calories come from carbohydrates.
Age and
gender
Estimated calories for those
who are not physically active
Total daily
calorie needs*
Daily limit
for empty
calories
Children
2-3 yrs
1000 cals
135**
Children
4-8 yrs
1200-1400 cals
120
Girls 9-13
yrs
1600 cals
120
Boys 9-13
yrs
1800 cals
160
Girls 1418 yrs
1800 cals
160
Boys 1418 yrs
2200 cals
265
Females
19-30 yrs
2000 cals
260
Males 1930 yrs
2400 cals
330
Females
31-50 yrs
1800 cals
160
Males 3150 yrs
2200 cals
265
Females
51+ yrs
1600 cals
120
Males 51+
2000 cals
260
How Many Can I Have?
The chart gives a general guide.
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If you are a boy ages 9-13 you need
1800 calories a day to be healthy.
If you are a girl ages 9-13 you need
1600 calories a day to be healthy.
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A pound of body fat is roughly
equivalent to 3500 calories
burned through activity
If you want to lose 1 pound of fat you need to
burn of 3500 calories.
Basketball game
476/hr
Shooting Baskets
238
Football
544
Field Hockey
476
Soccer
612
Running 12:00 mile(5mph)
432
Wrestling
340
 All
three sources;
Carbohydrates, Proteins and
Fats must be processed and
converted into energy before
your body can use them.
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Carbohydrates are converted into energy
the quickest, so the human body relies
heavily on the easy access of stored
carbohydrates as its main energy source.
Fat isn’t as quickly available as
carbohydrates; it must go through
additional processes before being
converted into energy. Protein
contributes very little energy.
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Simple Carbohydrates are easy to digest
and converted into energy.
Complex Carbohydrates are digested
and converted into energy at a slower
rate.
The energy from Carbohydrates are
stored in the muscles, liver and blood.
The stored energy last for about a day.
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Stored Carbs are formed as glycogen.
20 calories are stored in the blood, 300400 stored in the liver, 1400-1600 in the
muscles.
Excess Carbohydrates are converted
and stored as Fat!!
Our bodies have an unlimited ability to
store fat.
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Bread
Cereal
Beans
Pancakes
Noodles & Starches
Rice
Potatoes
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Sugars:
Fruits
Sweet Potatoes
Honey, Molasses, Sugar
Milk
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Soluble Fibers: can reduce blood cholesterol
and control blood sugar.
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Sources: Oats(oat bran), legumes, corn, rice
Insoluble Fibers: can improve gastrointestinal
regularity and prevent colon cancer:
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Sources: Leafy vegetables, whole grains such as
oats, wheat, rice, corn, barley, legumes and unpeeled
apples & pears.
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Our bodies are made up of 18-20% protein by
weight.
Our muscles are 22% protein and 70% water.
Protein provides amino acids which are the
building blocks of the body.
Amino Acids: build body structure and repair
body tissues. Our body needs 20 different
amino acids.
Proteins are made up of carbon, hydrogen,
oxygen and nitrogen
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There are 20 different amino acid structures
that link together to for a protein molecule.
A single protein could have 300 amino acids
structures.
Of the 20 amino acids, Nine of them are
considered to be essential and must be
provided by the diet.
The other 11 are Non-essential and can be
made by the body if necessary.
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Essential
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
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Non-essential
Alanine
Arginine
Asparagine
Aspartic Acid
Cysteine
Glutamic Acid
Glutamine
Serine
Tyrosine
Proline
Glycine
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All 20 amino acids must be available for the
body to do it’s work:
All natural, unprocessed animal and plant
foods contain all 20 of the amino acids
However the amount may vary from food to
food.
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Those food that contain enough of the nine
essential amino acids are called Complete
Proteins
Those that do not are called Incomplete
Proteins. These foods do not contain enough
amino acids to support life
However, various protein sources can be put
together to complete each other
Example:::
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A peanut butter sandwich is a complete
source of amino acids.
However the contents alone are not.
Peanuts alone lack the amino acid
Methionine and the bread lacks Lysine.
Together they are complete.
Animal foods = complete
Legumes + Grains = complete
Milk, Yogurt, Cheeses and Meats
are complete.
 Most other groups are
considered incomplete and lack
one or more of the essential
amino acids
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Food
Milk
Cheddar cheese
Beef/chicken
Egg
Peanut butter
Kidney beans
Tofu
Broccoli
Amount
8 oz
1 oz
1 oz
1
1Tbsp
½ cup
½ cup
½ cup
Protein(gm)
8
7
7
6
4
7
10
2
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Body Structure- Proteins are part of all the cells
in the body. They are the main nutrient in the
formation of all tissues.
Enzyme and Hormone function- Proteins are
the basis of all enzymes and hormones which
regulate various processes in the body.
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Ex. Metabolism
Transportation- Proteins carry other substances
throughout the body in the blood and other
body fluids. Such as vitamins, minerals and
lipids
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Immune Function- Proteins form the basis of
antibodies which defend and protect the body
from harmful invaders.(bacteria, viruses,
toxins)
Acid-base balance- proteins maintain the
body’s PH or level of acidity in body fluids.
Blood Clotting- Proteins form the netting
material that is responsible for forming a blood
clot.
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Fluid balance- proteins keep the fluids of the
body at optimal levels. This is referred to as
osmotic pressure.
Energy- proteins can be used as a source of
energy, yielding 4 calories of energy per gram.
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Functions:
 1. Concentrated energy source, yielding
9 calories per gram.
 2. Insulation: ½ of the body’s fat is
below the skin and protects the body
from temperature changes.
 3. Protection: fat surrounds the vital
organs such as the heart, and kidney
for protection.
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There are two types of fatty acids:
 1. Saturated- usually from animal organs, lard,
meat, cream, whole milk, cheese, butter, eggs,
solid margarines, palm oil and coconut oil.
 2. Unsaturated- can lower blood cholesterol
levels.
1. Mono-unsaturated- found in both plant and
animal fat. Found in olive oil, peanut oil
and coconut oils.
2. Polyunsaturated- usually from plants.
Found in sunflower, corn, soybean and
cottonseed oils.
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Any fat not used is stored as a body fat.
As a general rule:
 Oil means fat that is liquid at room
temperature
 Fat means fat that is solid at room
temperature.
 Margarine is a vegetable oil that is solid at
room temperature because it has been
changed by a hardening process called
hydrogenation.
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Regulate all chemical reactions in the body.
Keep our bodies functioning properly.
Our bodies need at least 15 different vitamins a
day. These are the water soluble vitamins.(B,
C)
Fat soluble can be stored. To much can be
toxic. Vitamins A, D, E and K
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Minerals are needed to build and regulate body
processes.
They do not provide energy!
Our bodies need 21 different minerals
Potassium and sodium are very important to
athletes.
Adequate amount of minerals are found in
varied diets.
Some need more Iron and Calcium because of
stress and body growth.