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posted:: 9/12/2012
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Teens and Teen Athletes

Nutritional Needs Change
Throughout the Life Cycle
Objectives:
• Identify the changing nutritional
needs across the life cycle.
Teens
1. Follow the recommended number of
servings on food guide pyramid.
2. Adolescence is a time of great
activity and rapid growth.
3. Adolescents need a variety of
nutritious foods throughout the day.
4. They should avoid high sugar and
high fat snack foods and monitor
amounts of caffeine and carbonated
drinks.
Soda Sippers
How much sugar do you get from soda each day?
Here’s what a recent USDA survey shows:

GUYS GALS

20
15
tsp.
tsp
.
A higher % of 12 or 29 years olds Note: There are 10 teaspoons of sugar in
Drink regular soda than any other group. One can (12 ounces) of regular
Males average about 2 cans a day, soda!!
Females one and half cans.
Tips for Teens on Eating Well
Pack whole pieces of fresh fruit for between
class snacks or lunch.
Keep a box of graham crackers or low-
fat vanilla wafers in your locker for a
handy sweet treat.
Low-fat yogurt, string cheese, or a
carton of nonfat milk are quick protein
sources to help get you through a
“sluggish” afternoon.
Try the salad bar to get a variety of
fruits and vegetables in your lunch
More Tips
No time for breakfast? Grab a slice of leftover
pizza or fill a baggie with cereal.
A bagel or an English muffin with jam is a quick
grab & go breakfast.
Growing bodies need regular fuel; snacks are an
important part of your daily diet, if you keep most
of them healthy and low in fat
Carrot or celery sticks and dip are packaged and
ready to go in the produce section of the grocery
store - pick some up for convenient lunch items.
Try these……….

Rather than raiding the pop machine, buy a can of
100% fruit or vegetable juice.
1% or nonfat milk is essential for teens in building
strong bones for peak performance in physical
activity
Add kidney beans or garbanzo beans to your salad
at lunch for protein power
Beautiful hair, nails, skin, & eyes require a lot of
fruits and vegetables for the vitamins needed to
look their best
Peanut butter & jelly on whole wheat bread is a
great after-school snack.
Continue…..
Drink plenty of fluids to keep your body functioning
well; 6-8 cups of water, milk, & juice work best.
Caffeinated beverages don’t count
Pack dried fruit or boxed fruit juice for after-school
sports practice
Pretzels and low-fat popcorn make great snacks
when you need a “crunch”
Learn to cook quick and healthy meals – you’ll be
helping yourself and your family eat well
Iron
• Teen females need 15 mg / day
• Teen males need 12 mg /day
• Good sources: meat, poultry, fish,
cereal, beans, green leafy green
vegetable.
• Absorption help: Vitamin C Sources:
Fruits
• Absorption Blockers: Coffee/ tea,
whole grains, spinach and a high fiber
diet
Nutrient- Dense Foods
• Nutrient dense is a higher % of
Nutrients than % of Calories

• Nutrient dense % of Nutrient
vs. % of calories
Are you Dense?
When it comes to eating, don’t be
clueless. Hang with the nutrient-dense
foods heavy on vitamins, minerals, and
other nutrients.
To identify the foods on the next pages:
• First read the clue.
• Then, look at the nutrient bars. Which
bars are high? Which are low?
• Finally, determine if the food is nutrient
dense.
• Now guess the food item.
7%
6%
5%
4%
3%
2%
1%
0% Protien Vitamin A Vitamin Calcium Iron Thamin Riboflavin Niacin Calories
C

Clue 3: These chewy bars may ve "sweet" but they're a
nutrient zero.
National Dairy Council 1995
30%

25%

20%

15%

10%

0%
Protien Vitamin A Vitamin C Calcuim Iron Thamin Riboflavin Niacin Calories

This chilled black cow kicks other drinks to the curb. It's loaded
with calcium and the A+ vitamin. It taste awesome.
National Dairy Council 1995
8%
7%
6%
5%
4%
3%
2%
1%
0% Protien Vitamin A Vitamin Calcium Iron Thiamin Riboflavin Niacin Calories
C

Hey fliptop, don't mean no dis, but if you drink this fizz for
nutrients you're majorly clueless.
30%
25%
20%
15%
10%
5%
0% Protien Vitamin A Vitamin Calcium Iron Thiamin Riboflavin Niacin Calories
C

Some call this food junk. Well, that point of view is
strictly geeky. This food contains foods from at least 3
food groups.
National Dairy Council 1995
Exercise Myths
True or False
1. The more you sweat, the more calories
you burn.
2. Walking a mile burns the same amount of
calories as running a mile.
3. The best time to exercise is in the evening.
4. Water is the best fluid replacement to drink
during and after exercise.
5. Regular activity does not have the health
benefits that vigorous exercise offers.
1. F Sweat (perspiration) has no relation to how many calories you
burn or permanent weight loss. Sweat is merely your body’s
mechanism for releasing heat. Therefore, never wear a rubber
suit or heavy clothes to promote weight loss, it can be very
dangerous.
2. T Because it takes longer to walk a mile than run, you expend
about the same amount of calories.
3. F There is no single “best time” to exercise. The best time to
exercise is the time most convenient for you. Regardless of
what time a day you exercise you will gain benefits. (Realize
that exercising before bed acts as a stimulant and exercising
right after a meal may be uncomfortable.
4. T Water is the best fluid replacement. Sport drinks (Gatorade,
etc.) will not greatly affect your performance unless you are
exercising for more than 2 hours continuously.
5. F Unless you are training for a specific event, regular activity will
improve cardiovascular fitness. Daily activities might include
such things as stretch breaks, parking further away, taking the
stairs, going for a walk, a game of tennis, yard work, chasing
kids, etc. More vigorous exercise is good, but so is daily
activity. Experts now recommend that everyone accumulate
30 + minutes of activity most days of the week, not necessarily
continuous or vigorous – Just MOVE!