NUTRITION FOR ADOLESCENTS

HEALTHY GROWING & LIVING

Health is a unity and harmony within the mind, body and spirit which is

unique to each person .

Obesity in simple terms means an excessive accumulation of body fat.

Relationship between Birth Weight Obesity

•Low birth-weight babies•Normal weight babies(Chubby baby concept)•Over-weight babies

CAUSES OF OBESITY

Genetic Environmental

GENETIC•Heredity •Metabolic Rate• Hormones

ENVIRONMENTAL•Excessive viewing of television •Lack of physical activity• Excessive snacking• Fast food diet• Family behavior

Consequences of childhood/adolescent

Obesity•Hypertension

•Type II Diabetes•Increases the risk of coronary heart

disease•Increases stress on weight bearing joints

•Lower self esteem•Social & Psychological problems

•Don’t panic•Weight gain precedes growth spurts•Don’t nag about food or weight•Focus on health not appearance•Emphasize more activity and not less food•Be realistic about your child’s weight•Sleep deprivation can contribute to obesity•Emotional stress or unhappiness

REMEDIES

•Diet Management • Physical activity

•Life style & Behavior Modification

DIET MANAGEMENT

Start early – Teach your children about healthy & unhealthy foods

Encourage them to try new foods No foods are forbidden foods Add nutritious goodies to their favorite

foodsNo super sized portionsEat smartLimit junk

Importance of having a good breakfast. People who skip breakfast have greater hyperactivity, irritability,

and anxiety; more disruptive classroom behavior; more tardiness; and a decreased ability to concentrate and solve problems.

Eating breakfast has many benefits. It reduces fatigue and sleepiness in the mid-morning hours; helps banish away the blues; improves concentration, increases alertness, and helps one function more efficiently. Academic performance is generally better when breakfast is eaten.

Studies have shown that those who skip breakfast are more likely to struggle with a weight problem. Calories eaten earlier in the day are more effectively utilized than those consumed late in the day. Eating a good breakfast generally improves the overall diet of a person. Those skipping breakfast are more likely to snack throughout the day.

Keep healthful snacks on hand so if hunger strikes during a late night study session, the child won't be tempted by vending machine candy, chips, or ice cream. Possibilities include fresh or dried fruit, unbuttered popcorn, rice cakes or whole wheat cracker. Consider keeping raw vegetables with low-fat yogurt or cottage cheese dip.

Eat plenty of foods that are rich in calcium. People in their early twenties need to be build up stores of calcium in their bodies to prevent osteoporosis in later life. If you don't like milk, try to include ample amounts of low-fat yogurt, low-fat cheese, and green leafy vegetables in your diet.

PHYSICAL ACTIVITY

•Ensure adolescents take enough exercise• Exercise is fun so find an activity that the

adolescent enjoys• Plan family outings that involves Physical

activity• Exercise develops strong healthy bones &

muscles, enhances Flexibility,coordination,balance & maximizes the efficiency of their heart & lungs

Adolescent Fitness Be Active, Have fun, Stay fit

Aerobics, Outdoor-Hikes, Climbs, Treks , Walks, Active sportsPower Yoga, Kick-boxing,Spinning Bike exercise Pilates, Bollywood fitness, Salsa, Hip-Hop , Water Fitness- SwimmingStrength Workouts with core muscle strengtheningGym WorkoutsStretching

LIFE STYLE & BEHAVIORAL MODIFICATION

•Limit the child's television viewing•Encourage the child to use the stairs and not the escalators•Do not offer food as reward for good behavior• Build positive habits during shopping trips by involving children in selecting healthy foods•Stock the house with nutrient dense foods•Do not set a bad example-encourage the family to cut down on their intake of fatty food

•Do not go shopping hungry •Let your adolescent help when possible.. •Let them pick out a new nutritious food that they would like to try. •Add variety to their diet •Explain the importance of shopping and buying nutritious foods to your children.

•Make shopping a pleasurable experience for your children. •Read labels for a healthy start.They help you make a wiser choice.Also watch for key terms and know what they mean.•Cut back on beverages and foods with high sugar.•Avoid processed foods as they are high in sodium.•Know and limit your fats.

EATING TIPS FOR ADOLESCENTS

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.

Here are some pointers 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 and brown rice). That's why a chicken sandwich on whole wheat with lettuce and tomato is a better choice than a cheeseburger on a white bun.

Watch portion sizes. The portion sizes of foods have increased over the past few decades so that we are now eating way more than we need. Drink water or low-fat milk. Regular sodas, juices, and energy drinks usually contain "empty" calories that you don't need — not to mention other stuff, like caffeine.

Tips for Eating At a Restaurant Most restaurant portions are way larger than the average

serving of food at home. Ask for half portions, share an entrée with a friend, or take half of your dish home.

Here are some other restaurant survival tips: Ask for sauces and salad dressings on the side and use them

sparingly. Use salsa and mustard instead of mayonnaise or oil. Ask for olive or canola oil instead of butter, margarine, or

shortening. Use nonfat or low fat milk instead of whole milk or cream. Order baked, broiled, or grilled (not fried) lean meats

including chicken, seafood, or sirloin steak. Salads and vegetables make healthier side dishes than

french fries. Use a small amount of sour cream instead of butter if you order a baked potato.

Choose fresh fruit instead of sugary, high-fat desserts.

Tips for Eating At the Mall or Fast-Food Place It's tempting to pig out while shopping, but with a

little planning, it's easy to eat healthy foods at the mall. Here are some choices:

a single slice of veggie pizza grilled, not fried, sandwiches (for example, a grilled

chicken breast sandwich) deli sandwiches on whole-grain bread a small hamburger a baked potato a side salad frozen yogurt Choose the smaller sizes, especially when it comes to

drinks and snacks if you have a craving for something unhealthy, try sharing the food you crave with a friend.

Tips for Eating In the School Cafeteria The suggestions for eating in a restaurant and at the mall apply to

cafeteria food as well. Add vegetables and fruit whenever possible, and opt for leaner, lighter items. Choose sandwiches on whole-grain bread or a plain hamburger over fried foods or pizza. Go easy on the high-fat, low-nutrition items, such as mayonnaise and heavy salad dressings.

You might want to consider packing your own lunch occasionally. Here are some lunch items that pack a healthy punch:

sandwiches with lean meats or fish, like turkey, chicken, tuna (made with low-fat mayo), lean ham, or lean roast beef. For variety, try other sources of protein, like peanut butter, hummus, or meatless chili.

low-fat or nonfat milk, yogurt, or cheese any fruit that's in season raw baby carrots, green and red pepper strips, tomatoes, or

cucumbers whole-grain breads, pita, bagels, or crackers It can be easy to eat well, even on the run. If you develop the skills

to make healthy choices now, your body will thank you later. And the good news is you don't have to eat perfectly all the time. It's OK to splurge every once in a while, as long as your food choices are generally good.

While Eating Out Choose smaller sized portions. While eating Pizzas choose pizzas with thin crusts and go easy on the

cheese and extra meat toppings. Opting for low fat alternatives to traditional fast food such as a salad,

baked potato and grilled chicken salad is another good step towards building good healthy food habits.

Macoroni and cheese, 1 cup has 380 calories. Opt for a whole wheat pasta (1 cup) tossed with olive oil (1 tsp) and garlic (1 clove), 214 calories. This option gives you more fiber and makes a heart healthy pick.

For practical hints - alternative food items are indicated as follows

Items Alternatives

• Salad oil (1 tsp)/mayonnaise Lemon dressing (0 kcal)dressing 1 tbs (100 kcal)

• Sour cream (210 kcal/100 g) Yoghurt (60 kcal/100 g)

• Regular pudding or dessert Fresh fruit as a dessert (40 kcal/piece)(average 150 kcal/serving)

• Aerated soft drink (60-80 kcal) Plain soda with fresh lime (0 kcal)

• Whole milk (170 kcal/glass) Skimmed milk (80 kcal/glass)

• Sherbat (80 lcal/glass) Butter milk (40 kcal/glass)

THANK YOU

SUSHMA KOTIAN

NUTRITIONIST