Nutrition During the Teen Years. Basel Metabolic Rate Formula (BMR) Women 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age.

Nutrition During the Teen Years

Basel Metabolic Rate Formula (BMR)

Women 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Total Calorie Needs Based on Activity Level

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

Importance of Good Nutrition

Nutrition – the process by which the body takes in and uses food

Good nutrition enhances your quality of life and helps prevent disease

Calories (Kilocalories) – units of heat that measure the energy used by the body and the energy that foods supply to the body

Importance of Good Nutrition

Nutrients – substances in food that your body needs to grow, to repair itself, and to supply you with energy

6 Nutrients

Nutrition Tips

5 small meals a day 3 to 4 hours in-between, include protein Carbs should come from mostly veggies

Avoid breads, sugars, and pastas

Nutrition Tips

Fruits and Vegetables Provides body with the most nutrients

per calorie 5+ servings/day- Average American eats

2/day One serving of fruit for every 3 to 4

servings of veggies Fruits high in sugar: pears, plums,

pineapple Berries – great source of fruit

Nutrition Tips

Breakfast Most important meal of the day – include

protein Oatmeal and protein shake

Nutrition Tips

Calories 40% Carbohydrates 30% Protein 30% Fat ~200 more calories above RMR

Starvation mode Tear muscle down and turn it to fat

Supplements

Multi-Vitamin (capsule) Fish Oil Vitamin D Calcium

What Influences Your Food Choices?

Hunger and Appetite Food and Emotions Food and Your Environment

Hunger and Appetite Hunger – unlearned, inborn response

A natural physical drive that protects you from starvation

When stomach is empty, walls contract, stimulating nerve endings

Nerves signal to brain you body needs food

Appetite – a desire, rather than a need, to eat Eating something just to be sociable Aroma of freshly baked cookies

Food and Emotions Food is sometimes used to meet

emotional needs Do you eat more or less when your

stress out, frustrated, or depressed? Snacking when bored Rewarding yourself with food These examples can result in

overeating and unhealthy weight gain Worksheet

Food and Your Environment Environmental factors that influence food choices:

Family, Friends, and Peers Cultural and ethnic background

Some ethnic groups eat more fruits and vegetables Others rely on using oils and salts

Convenience and Cost Busy families rely on food that can be prepared quickly

(microwave meals) Advertising Video (3:55) “Marketing Uses Teen Insecurity to Sell

Products Through Clever Manipulation”

Make Fast Food a Healthy Choice

Skip the soda Make substitutions

Substitute veggies for unhealthy sides Example: Fries for a plain baked potatoe (Wendy’s)

Avoid the junk Anything breaded, battered or friend.

Choose a salad, Skip Dressing Preferably one with grilled chicken Use balsamic vinegar or reduced-fat dressing if you absolutely

must

No cheese adds an unnecessary amount of calories and fat into your diet

Healthy Eating Provides You With: Nutrients you need for growth and development Energy for sports or other activities Stay mentally alert Helps you feel good and look your best Prevents

Unhealthy weight gain Obesity Type 2 diabetes

Lowers risk of Heart disease, stroke, certain cancers, and

osteoporosis

Achieve Fitness Success With These 5 Food Tips Tip #1 - It's all about calories

Eat less. Move more.  Serving sizes

Tip #2 - Focus on protein at each meal Each of your meals should be centered around

a lean meat. Great choices are chicken, fish, turkey and

eggs. Feeling fuller, boost your metabolism to burn

more fat, and help keep your blood sugar and insulin levels consistent.

Achieve Fitness Success Tip #3 - Drink water or unsweetened tea

Sodas, juices and soft drinks are full of a calories. 

Tip #4 -Avoid packaged foods Stay clear of foods that come in a bag or box. These

are things like donuts, chips, cookies, etc.

Tip #5 -Reward yourself once a week This is a meal where you can have ANYTHING you

want. 

4 tips to banish cravings

Drink water More often than not, being thirsty can be

mistaken for hunger or for a craving. So next time you get a craving, drink 2 tall glasses of water. Wait 10 - 15 minutes and then see how you feel.

4 tips to banish cravings

Snack on protein If you ever get cravings at night, this can help.

Next time you're craving sweets or feel like eating something "bad" for you, have some protein. Maybe some turkey breast, chicken breast, or some lean deli cuts. Protein is not only nutritious, but also helps increase your leptin levels, which is the hormone responsible for telling your brain to give you that "full" feeling.

4 tips to banish cravings

Drink green tea Numerous studies have been done on the

positive effects of green tea and your body's metabolism. Not only does it act as a metabolism booster, but studies show it may also help curb your appetite. 1 - 2 cups whenever you're craving sweets or fatty foods can help.

4 tips to banish cravings

Eat more fruit If you're the kind of person who has those terrible

"sweets cravings" pay special attention. Eating a piece of fruit can satisfy that intense craving. What's more, fruit is chock-full of nutrients and antioxidants that are good for you. Make sure to choose fruit that's low on the glycemic index and glycemic load scale. Good choices are apples, red grapes, kiwi fruit, and blueberries.

Hidden Sugars In FoodDaily Caloric Intake Grams of Sugar Tsp

1200 21 5

1500 26 6

1800 31 7

2100 36 9

2400 42 10

2700 47 12

• 4 grams of sugar = one teaspoon• Average pop = 40 grams of sugar (10 tsp)

Hidden Sugars In Food

4 grams of sugar = one teaspoon Average pop = 40 grams of sugar (10

tsp) Average American consumes 31

teaspoons/day (124g) 500 extra calories 25% of average person’s caloric intake Should only be 6 to 7%