Adolescence Nutrition …

Learning Objectives

Learner will

1. Understand the basic nutritional needs of a teen-ager.

2. Understand the importance of calcium.

3. Understand the importance of iron.

4. Understand the importance of zinc.

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Adolescence• Estimated daily calories for teens 14-

18– Girls = 1,800 to 2,400 (inactive → active)– Boys = 2,200 to 3,200 (inactive → active)Grains Vegetables Fruits Milk Meat/Beans

1,800 6 oz. 2.5 cups 1.5 cups 3 cups 5 oz.

2,000 6 oz. 2.5 cups 2 cups 3 cups 5.5 oz.

2,200 7 oz. 3 cups 2 cups 3 cups 6 oz.

2,400 8 oz. 3 cups 2 cups 3 cups 6.5 oz.

2,800 10 oz. 3.5 cups 2.5 cups 3 cups 7 oz.

3,200 10 oz. 4 cups 2.5 cups 3 cups 7 oz.8/09 3Revised for CDS

Apples, Pretzels and Ice Cream

• Teens are typically missing certain nutrients in their daily diets.

• The 3 most important ones are– Calcium.– Iron.– Zinc.

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Calcium• Function

– Gives strength to bones and teeth– Helps your muscles contract– Helps blood to clot

• Food Sources– Milk, yogurt, cheese, ice cream, frozen yogurt,

foods made with mild or other dairy products– Orange juice fortified with calcium, dark green,

leafy vegetables, broccoli, soybeans, canned fish with bones like salmon and sardines

• How much is needed a day?– 1,300 mg a day– No more than 2,500 mg a day

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Calcium

• How do you know how much calcium a food has?– Look at the % daily value next to calcium

on the food label– Try to eat and drink foods with 20% or

more DV for calcium• Only 14% of girls and 36% of boys age

12 to 19 get enough calcium every day

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Calcium

• Typical amounts of calcium found in foods– 1 cup of milk, whole or low-fat 300 mg– 1 ½ oz. cheddar cheese – 1 cup low-fat fruit yogurt – 1 cup orange juice, calcium fortified– 3 oz. canned salmon 205– ½ cup pudding 150– ½ cup frozen yogurt 105 – ½ cup ice cream 85– ½ cup broccoli 45

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Solving the Calcium Crunch

• Think of ways to incorporate milk and other calcium foods into meals and snacks.

• Keep foods with calcium in the house and put them on the table during meals and snacks.

• Keep drinking milk throughout life.• Lay off soft drinks as much as possible

– they pull calcium and phosphorous from bones.8/09 8Revised for CDS

Ideas for High-Calcium Snacks

• Milk or flavored milk beverage• Frozen yogurt• Low-fat cheese cubes and pretzels• Mini pizzas• Fruit flavored yogurt• You name a few - - -

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Iron• Function

– Forms hemoglobin, which carries oxygen in blood– Helps prevent infection and anemia– Helps body use food for energy

• Food sources– Meat, poultry, eggs– Dried fruit– Fortified breads and cereals– Dark green vegetables

• How much is needed each day?– 15 mg each day for girls– 11 mg each day for boys

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Counting Up Iron

• 3 oz. beef liver 5.8 mg• 3 oz. lean ground beef 1.8 • 3 oz. chicken 1.0• 1 cup fortified cereal 4.5 – 18• ½ cup red kidney beans 2.6• 1 oz. pretzels 1.3

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Spiking Iron Absorption• To increase the absorption of iron

– Eat or drink a source of vitamin C with iron food sources.

– Don’t drink tea with iron foods – it decreases the absorption.

• 17% of all adolescent girls are anemic.

– Tired, pale, hands stay cold, nail beds turn blue, catch infections quickly.

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Ideas for High-Iron Snacks

• Dried fruits like apricots, bananas, raisins, cranberries

• Pretzels or other enriched-grain products

• Nuts• You name a few - - -

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Zinc: Also Essential• Often comes up short for teens.• Essential for growth and sexual

maturation.• Food sources: meats and animal-based

foods.• Lack of zinc may affect development.

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Fast Food• 2-3 fast-food meals a week.• More schools are serving fast food-

type meals.• Usually very high in fat and sodium.• Children develop a taste preference for high-

fat and high-sodium foods. • Look at nutrition and make healthier choices.

– Side salad vs. fries.– Grilled chicken sandwich vs. burger.– Low-fat milk vs. regular soft drink.

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References

• Complete Food and Nutrition Guide by the American Dietetic Association

Prepared by: Terri Crawford Extension Agent (Nutrition)

Northeast Region 8/09 16Revised for CDS

Adolescence Nutrition Quiz• 1. All teens grow at the same rate.

A. TrueB. False

• 2. Soft drinks pull calcium and phosphorous from bones. A. TrueB. False

• 3. The best way for teen-agers to manage weight is by losing weight. A. TrueB. False

• 4. 17% of all adolescent girls are anemic.• A. True

B. False• 5. The 3 most important nutrients for teens are calcium,

iron, and zinc. A. TrueB. False