Teens and Teen Athletes Nutritional Needs Change Throughout

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: GALS GUYS 20 tsp. A higher % of 12 or 29 years olds Drink regular soda than any other group. Males average about 2 cans a day, Females one and half cans. 15 tsp. Note: There are 10 teaspoons of sugar in One can (12 ounces) of regular soda!!

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 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.

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. 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.

National Dairy Council 1995

National Dairy Council 1995

National Dairy Council 1995

National Dairy Council 1995

Teen Athletes 1. Three nutrients needed to provide energy are… 2. Which of the above contribute to stored nutrients that help produce energy. 3. Muscle is built by _____, not by eating extra protein. 4. Nutrient-dense foods are required because of high energy output. 5. Meals should be eaten 3 -5 hours before an athletic event. 6. Water is essential; 2 cups of water is recommended for every pound lost during a workout. 7. Potassium replacement is recommended after a workout. A good way to accomplish this is by eaten dried fruit, vegetables, and drink low-fat milk.

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!

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