2. Puberty
ο Puberty
ο Rapid growth and development
ο Child to adult
ο Sexual reproduction
ο Hormones
ο Estrogen
ο Progesterone
ο Testosterone
3. Puberty
ο Increase height ο Increase in weight and
ο Increase in weight height
ο Peak = 12.5 yrs ο > 15 lbs after height
stops
ο 18.3lbs/year
ο Slows during menarche ο Transformation
ο Physiologic
ο 40-50% of adult weight
and height during ο Psychological
adolescence ο Cognitive
ο Emotional health
ο Independence
4. Bone Mass
ο Half during adolescence ο Protein
ο By 18 yrs, 90% bone ο Phosphorous
formed ο Iron intake
ο Factors that affect bone
mass
ο Genes
ο Weight bearing exercise
ο Calcium
ο Vitamin D
5. Iron
ο Increased needs ο Good sources
ο Increase in muscle mass ο Meat, poultry, seafood
ο Greater blood supply ο Legumes
ο Higher needs due to loss of iron ο Enriched grain products
ο Menstrual flow ο Dark leafy greens
ο RDA ο Spinach
ο 14-18yr Female (15mg/day) ο 3oz hamburger- 2.5 mg
ο 14-18yr Male (11mg/day) ο Baked refried beans- 2-3mg
ο Deficiency ο Vegetarians
ο Anemia ο Dried beans
ο Headache ο Dried fruit
ο Fatigue ο Fortified breads/cereals
ο Behavioral disturbances
ο Decreased attention span
ο Impaired immune system
6. Protein (4 kcals/gram)
ο Made up of amino acids ο RDA
ο 20 different amino acids ο 40-50 grams
ο 9 essential amino acids ο Can vary on age, gender,
ο Help body repair cells athlete
ο Make new cells ο Examples
ο Tuna
ο Growth and development
ο Meat
ο Muscles
ο Poultry
ο Hair and nails
ο Beans
ο Immunity
ο Nuts/seeds
ο Carry oxygen in blood
ο Vegetarian
ο Beans
ο Whole grains
ο Soy products
7. Carbohydrates (4 kcals/gram)
ο Plant based foods ο Better Choices
ο Sugars ο Whole grains
ο Starches ο Breads
ο Pasta
ο Breads
ο Beans
ο Potatoes
ο Fiber rich vegetables
ο Fiber ο Dairy
ο Source of energy ο Limited
ο Used immediately
ο Added sugars
ο Stored
ο Refined grains
ο Stay away from white!
8. Fats (9 kcals/gram)
ο Essential ο Insulate
ο Physiologic functioning ο Body temp
ο Stored ο Digestion, absorption, and
ο Heart transport
ο Liver ο Vitamins
ο Kidneys ο Phytochemicals
ο Muscle
ο Slows digestion
ο Hold organs/nerves in
position ο Texture
ο Protect against traumatic ο Immunity
injury/shock ο 12% essential body
ο Protect against mechanical fat/females
pressure ο Ideal- 21-33%
9. Good vs Bad Fat
Good Not As Good
ο Unsaturated ο Saturated
ο Increase cholesterol
ο Polyunsaturated ο Meats
ο Junk food
ο Monounsaturated
ο Potato chips
ο Lower cholesterol ο Cookies
ο Increase risk of Type 2 Diabetes,
ο Keeps body healthy cardiovascular disease, stroke
ο Nuts ο VERY BAD!
ο Trans Fat
ο Seeds
ο Man made
ο Some vegetables ο Increases shelf life
ο Add texture
ο Oils ο Raise cholesterol
ο Atherosclerosis
11. MyPyramid vs. Food Pyramid
MyPyramid ο Fruits
ο 2 cups
ο National reference for dietary
intake ο Dairy
ο 3 cups
ο 13 yr old
ο Protein
ο Approximately
ο 5.5 ounces
ο 2000 calories/day *
ο 6 tsp oil
ο Grains: 6 oz.
ο < 260 discretionary calories
ο Aim for 3oz whole grains
ο Calories left over after
ο Vegetables meeting nutrient
ο 2.5 cups requirements
ο Consume a wide variety * Based on 13 yr old with average weight and height and
exercise 30-60 minutes/day
12. MyPyramid and MyPlate
ο 1992 β Food Pyramid ο Half of the plate
ο Graphical image of the ο Vegetables and fruit
USDAβs guidelines ο Smaller portion
ο Confusing serving size ο Whole grains
ο MyPlate gives visual idea ο Lean protein
of the 2010 dietary ο Fish
guidelines ο Skinless poultry
ο Proportions ο Circular shape
ο Split into multiple ο Reminder non-fat/low
sections fat dairy foods
15. MyPlate
ο Important points ο Choose red, orange, dark
green vegetables
ο Balancing calories
ο Tomatoes, sweet potatoes,
ο Physical activity broccoli
ο Enjoy food, but eat less ο Add fruits as main dish or
ο Hunger and fullness cues dessert
ο Avoid over sized portion ο More whole grains instead
ο Smaller dishes/glasses or refined
ο Increase ο Reduce
ο Vegetables ο High in solid fats
ο Fruits ο Added sugars
ο Whole grains ο Salt
ο Fat free or 1% dairy products ο Drink water!
16. Food Labels
ο Required by law
ο Total Calories
ο Calories from Fat
ο Total Fat
ο Saturated Fat
ο Trans Fat
ο Cholesterol
ο Sodium
ο Carbohydrates
ο Sugar
ο Dietary Fiber
ο Protein
ο Vitamin A and C
ο Calcium
ο Iron
18. Nutrition Facts
ο Percentages
ο Percent daily values
ο How much
ο Entire day
ο Based on either 2000-2500
calories/day
ο Fat, Sugar, Sodium, Cholesterol
ο Green
ο Vitamins, Mineral, and other
Info
ο Blue
ο Try to eat less then 100% of Fat,
saturated fat, sodium,
cholesterol
19. Portion vs. Serving
Portion Serving
ο A portion is the amount of ο A serving is a measured
food that you choose to eat amount of food or drink, such
for a meal or snack. It can be as one slice of bread or one
big or smallβyou decide. cup (eight ounces) of milk
ο For example
ο Can of soda
ο One portion
ο 2 Β½ servings
20. Over the Yearsβ¦
ο Portion sizes of everything
have grown majorly
ο 1970βs
ο 47% Americans were
overweight/obese
ο Now
ο 68% are overweight/obese
ο Increase sizes
ο Higher calories
ο Eat more
ο Distort perceptions of
appropriate food quantities
ο Sedentary lifestyles
21.
22.
23. Calories in = Calories Out
WORK WORK WORK! Donut = more exercise
24. How do you know correct portion
sizes?
ο Think of common
objects
ο Baked potato
ο Computer mouse
ο Meat
ο Deck of cards
ο Rice
ο Tennis ball
ο Cheese
ο 1-inch dice
25.
26. Tips on Eating Out
ο Smaller portions ο Try grilled, broiled,
ο Talk half plate home roasted, or flamed
ο Split with friend ο Avoid creamier sauces
ο Substitute High Fat for
healthy
ο Salad, baked potato,
steamed vegetable
ο Low Fat
ο Avoid breaded, batter-
dipped, fried foods
27. Healthy Snacks for Teens
ο Pudding made with skim ο Humus and pita bread
ο Glass of skim milk ο Mozzarella or string cheese
ο Teaspoonful of ο Frozen yogurt or juice
chocolate/strawberry meals
syrup
ο Trail mix
ο Warm soft pretzels with
ο Baby carrots
mustard/salsa
ο Rice crackers
ο Apples with Peanut Butter
ο Air popped popcorn
ο Peeled and sectioned
oranges
29. Mood Foods
ο Fast Food ο Balanced breakfast
ο Easy, quick, inexpensive ο IMPORTANT!!!!
ο Downers ο Improves mood/cognitive
ο Quick burst of energy ability/memory
ο Lethargic ο Fiber, nutrients/lean
protein, whole grain, good
ο Increase in body tension fats
ο Reduce energy ο Exercise and Weight
Management
ο Fad diets- donβt last
ο Slow and steady weight
loss
ο Stay off easier
ο Improves mood
30. Caffeine
ο Stimulates nervous ο In moderate doses
system ο Increase mental
ο More alert alertness
ο Energetic ο High doses
ο Classified as a drug ο Anxiety, Headaches,
ο Soda, carbonated moods, dizziness
beverages, chocolates, ο Harmful
coffee, tea, iced tea ο Depression
ο Heart palpitations
31. Caffeine
ο Addictive ο Effects can last up to 6
ο Stopped abruptly hours
ο Withdrawal ο In high amounts
ο Headache ο Loss of calcium and
ο Irritability potassium
ο Temporary depression ο Sore muscles/delayed
ο Muscle aches recovery time
ο Regular consumption ο Cut down moderately
ο Reduce sensitivity ο Less then 100mg/day for
ο Diuretic teens
ο Water loss ο Less than 300mg/day for
ο Dehydration adults
32. Caffeine
ο Plants use caffeine as a ο Symptoms
pesticide to keep bugs ο Excitement
away ο Flushing of face
ο Increases stomach acid ο Increased urination
ο Peptic ulcers ο Muscle twitching
ο Gastrointestinal reflux ο Overdose
disease
ο Depression
ο Decrease memory and ο Delusions
learning patters
ο Psychosis
ο Impair long term
memory
33. Examples
Drink/Food/Supplement Amt. of Drink/Food Caffeine
Monster 16 oz 160 mg
Rockstar 8 oz 80mg
Excedrin 2 tablets 130 mg
Coffee 5 oz 115mg
5 Hour Energy 2 oz 60mg-100mg
34. Food Habits
ο Irregular Meals ο Fast Food/ Convenience
ο Excessive snacking Foods
ο Eating away from home ο Vending
machines/school
ο Dieting cafeterias
ο Meal Skipping ο Convenient stores
ο Sleeping later ο Low in vitamins, minerals,
fiber
ο Try to lose weight
ο High in added fat,
ο Busy lives sweeteners, sodium
ο 24% teen girls skip ο Low in price
breakfast ο Taste good
38. βI'm fat. I'm too skinny. I'd be happy if I were taller,
shorter, had curly hair, straight hair, a smaller nose,
bigger muscles, longer legs.β
ο Familiar?
ο Putting yourself down?
ο You are not alone
ο Tons of changes
ο Body image
ο Adjusting
ο Self esteem
39. Society Pressures
ο Be like celebrity role models
ο Negative view
ο βHollywood Idealβ
ο Girls are petite and skinny
ο Guys athletic and muscular
40. Impact?
ο Eating disorders are so common
ο 1-2 out of 100 students struggle
ο Each year
ο Thousands develop
ο Eating disorders
ο Problems with weight, eating or body image
ο More than just a diet to lose weight or exercising daily
41. What are eating Disorders?
ο Eating Disorder
ο Serious illness with serious consequences
ο Most common
ο Anorexia nervosa
ο Bulimia
ο Binge eating
ο Body image disorders
ο Food phobias
ο 44% teens attempt to lose weight
ο 62%
ο Highest prevalence
ο White and Hispanic females
42. What are Eating disorders
ο Anorexia ο Bulimia
ο Fear of gaining ο Binge eat (eat as
weight much as
ο Distorted view of possible)
their body ο Vomit or
ο Cant maintain excessive exercise
normal body ο Both are
weight dangerous
ο Restrict food ο PHYSICALLY
intake ο MENTALLY!
ο Dieting
ο Fasting
ο Excessive exercise
ο Small amount of
food they eat is an
obsession
43. What causes Eating Disorders?
ο No one really knows ο Anxiety
ο Most are 13-17 yrs old ο Depression
ο Emotional and physical ο Trauma
changes ο Societal pressures
ο Academic pressures ο Genetics
ο Greater degree of peer
pressure
ο Both boys and girls
ο Young and old
44. DANGERS!!!
ο Health problems
ο heart conditions
ο Kidney failure
ο If weight is <15% then
average height
ο Severe malnutrition
ο Hair loss
ο Loss of menstrual cycles
ο Heart failure
ο DEATH
45. Getting HELP!
ο Reach out ο Online Sites
ο Teacher ο Free sources
ο School nurse/counselor ο Learn to be comfortable
ο Coach at your weight
ο Neighbor ο Unlearn and relearn
ο Doctor behaviors
ο Family member ο Takes time
ο Friend ο Be patient
ο Trusted Adult