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Healthy diet for Adolescents

May 06, 2015

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Page 1: Healthy  diet for Adolescents
Page 2: Healthy  diet for Adolescents

India in transitionIndia is undergoing rapid socio-economic, nutrition, & health transition.

India in 2007 is a country of paradoxes.

Fast growing economy, but high poverty levels.

Self sufficient in food production, large food subsidy and food supplementation programmers

But under-nutrition levels in children continue to be very high; higher than Sub-Saharan Africa .

Over-nutrition in children is rising especially among affluent and urban children

You are lucky-can choose your diet

Page 3: Healthy  diet for Adolescents

NNutritionutritionNNutritionutritionWhy should you care? Why should you care?

Physical Growth Body image Brain Daily activities Sports performance Prevention of diseases

Physical Growth Body image Brain Daily activities Sports performance Prevention of diseases

““Happiness is Happiness is nothing more nothing more

than good health”than good health” - - Albert SchweitzerAlbert Schweitzer

““Happiness is Happiness is nothing more nothing more

than good health”than good health” - - Albert SchweitzerAlbert Schweitzer

Page 4: Healthy  diet for Adolescents

Nutritional needs during adolescence are increased because of the increased growth rate and changes in body composition associated with puberty…

Page 5: Healthy  diet for Adolescents

You gain 75% of You gain 75% of adult height, 50% adult height, 50% of adult weight of adult weight

and 40% of adult and 40% of adult bone mass during bone mass during

adolescence.adolescence.

You gain 75% of You gain 75% of adult height, 50% adult height, 50% of adult weight of adult weight

and 40% of adult and 40% of adult bone mass during bone mass during

adolescence.adolescence.

• Deposition of muscles in boys (50%)

• Deposition of fat in girls• Preparation for future

healthy mother and father

• Deposition of muscles in boys (50%)

• Deposition of fat in girls• Preparation for future

healthy mother and father

Healthy DietHealthy Diet

Page 6: Healthy  diet for Adolescents

Healthy DietHealthy Diet::Healthy DietHealthy Diet:: How does it prevent diseases ?

How does it prevent diseases ?

• Obesity/under-nutrition

• Hypertension/heart disease

• Type-2 Diabetes Mellitus

• Osteoporosis/Dental caries

• Anemia

• Vitamins and Mineral

deficiencies

• Cancer

• Obesity/under-nutrition

• Hypertension/heart disease

• Type-2 Diabetes Mellitus

• Osteoporosis/Dental caries

• Anemia

• Vitamins and Mineral

deficiencies

• Cancer

Page 7: Healthy  diet for Adolescents

Healthy Diet:Healthy Diet:Healthy Diet:Healthy Diet:

• Actual need varies with physical activity

• Physically active people have higher energy needs

• If you have low physical activity then you can become obese even with low intake.

• Therefore,

Energy intake should balance energy expenditure.

• Actual need varies with physical activity

• Physically active people have higher energy needs

• If you have low physical activity then you can become obese even with low intake.

• Therefore,

Energy intake should balance energy expenditure.

Deciding the right amount

Page 8: Healthy  diet for Adolescents

A Balanced diet helps improve your overall health and well being

A Balanced diet •can help you feel better • provide you with more energy,• help you stay fit and active• and help you fight stress.

 

 

 Balanced diet

Page 9: Healthy  diet for Adolescents

Components of an balanced diet

Fibre

Minerals

Vitamins

Proteins

Carbohydrates

Fat

Balanced Diet

Every integrants has it’s part to play in maintaining, growth and well development of an human body. Water is essential for the correct functioning of the kidneys and bowels. At least 6-8 glasses of plain water should be drunk each day, more in hot weather

Page 10: Healthy  diet for Adolescents

FFATSATSFFATSATS• Source of essential fatty acids.

• Unsaturated fat recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.

• Saturated fats increase cholesterol levels.

• Source of essential fatty acids.

• Unsaturated fat recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.

• Saturated fats increase cholesterol levels.

CCARBOHYDRATESARBOHYDRATESCCARBOHYDRATESARBOHYDRATES• Major and immediate source of

energy.

• Complex carbohydrates recommended

• High-sugar foods not preferred.

• Grains, cereals, fresh fruits, vegetables

• Major and immediate source of energy.

• Complex carbohydrates recommended

• High-sugar foods not preferred.

• Grains, cereals, fresh fruits, vegetables

PPROTEINSROTEINSPPROTEINSROTEINSDaily requirements• Boys = 0.29-0.32 g/cm height• Girls = 0.27-0.29 g/cm height• 0.8 – 1.2 g/kg bodyweight• High intensity athletes = 1.2-

1.8 g/kg • Pulses, lentils, soya, dairy

products and animal food products.

Daily requirements• Boys = 0.29-0.32 g/cm height• Girls = 0.27-0.29 g/cm height• 0.8 – 1.2 g/kg bodyweight• High intensity athletes = 1.2-

1.8 g/kg • Pulses, lentils, soya, dairy

products and animal food products.

Page 11: Healthy  diet for Adolescents

Iron Iron Zinc Zinc Iodine Iodine CalciumCalcium

Iron Iron Zinc Zinc Iodine Iodine CalciumCalcium

Looks can be deceivingLooks can be deceivingLooks can be deceivingLooks can be deceiving• Increased need during adolescence• Needs met by a well-balanced diet• Vitamin D • Thiamin• Riboflavin• Niacin• Vitamin B 12• Vitamin C • Folic acid

Sources – Fruits, fresh milk, sprouted beans etc.

• Increased need during adolescence• Needs met by a well-balanced diet• Vitamin D • Thiamin• Riboflavin• Niacin• Vitamin B 12• Vitamin C • Folic acid

Sources – Fruits, fresh milk, sprouted beans etc.

Page 12: Healthy  diet for Adolescents

IronIronIronIron• Anemia is most common nutritional

deficiency in adolescents.

• Increased red cell mass during adolescence.

• Daily need

Boys = 12 mg/d & Girls = 18 mg/d

Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.

• Anemia is most common nutritional deficiency in adolescents.

• Increased red cell mass during adolescence.

• Daily need

Boys = 12 mg/d & Girls = 18 mg/d

Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.

CalciumCalciumCalciumCalcium• Most bone mass acquired during

adolescence.

• Typical intake of calcium = about 800

mg/ d

• Daily need = 1300 mg

• Consumption of soft drinks &

caffeine contribute substantially to

low calcium intake in adolescents.

• Bone mass deficiency may is

irreversible.

Milk and its products, yogurts, cheese,

paneer, banana.

• Most bone mass acquired during

adolescence.

• Typical intake of calcium = about 800

mg/ d

• Daily need = 1300 mg

• Consumption of soft drinks &

caffeine contribute substantially to

low calcium intake in adolescents.

• Bone mass deficiency may is

irreversible.

Milk and its products, yogurts, cheese,

paneer, banana.

ZincZincZincZinc• Second most abundant trace mineral

in the body. (next to iron)

• Necessary for normal growth.

• Clinically apparent deficiency rare.

• Daily need = 15 mg

• Green leafy vegetables, wheat germ, whole grains meat, cheese, eggs, poultry, liver.

• Second most abundant trace mineral in the body. (next to iron)

• Necessary for normal growth.

• Clinically apparent deficiency rare.

• Daily need = 15 mg

• Green leafy vegetables, wheat germ, whole grains meat, cheese, eggs, poultry, liver.

Page 13: Healthy  diet for Adolescents

  Boys 13-15 yrs

Girls 13-15 yrs

Boys 16-18 yrs

Girls 16-18 yrs

Net Energy Kcal/d

2450 2060 2440 2060

Protein (g/d) 70 65 78 63

Fat(g/d) 22 22 22 22

Calcium (mg/d)

600 600 600 600

Iron (mg/d) 41 28 50 30

Vit A ug 600 600 600 600

Vit C ug 40 40 40 40

RECOMMENDED DIETARY ALLOWANCES FOR ADOLESCENTS

Page 14: Healthy  diet for Adolescents

Salads,Salads,VegetablesVegetablesFruitsFruits

CarbohydratesCarbohydrates

e.g. Rice, Chapatie.g. Rice, Chapati

Protein-based Protein-based e.g. Milk, Egg, e.g. Milk, Egg, DalDal and Meat. and Meat.

Increase fiber

Decrease oily foods

‘No’ to soft drinks

Increase fiber

Decrease oily foods

‘No’ to soft drinks

.

Healthy Healthy Diet:Diet:

Healthy Healthy Diet:Diet:

Food intakeFood intake

Page 15: Healthy  diet for Adolescents

  g/portion 13 – 18 years

Girls Boys

Cereals & millets

30 10 14

Pulses 30 2 2

Milk (ml) 100 5 5

Roots & tubers 100 1 2

Green leafy vegetables

100 1 1

Other vegetables 100 1 1

Fruits 100 1 1

Sugar 5 6 7

Fats/Oils(visible) 5 5 5

Balanced Diet for Adolescents (Number of Portions)

Page 16: Healthy  diet for Adolescents

Vegetables Fruits

Milk Meat

Sweets, oils, fats

Cereals legumes, roots, tubers

Page 17: Healthy  diet for Adolescents

 Healthy Eating:A Guide for Teens

Healthy eating is a way of balancing the food you eat to keep your body strong, energized, and well nourished.

When you eat well, you are taking good care of your body. 

Page 18: Healthy  diet for Adolescents

Healthy eating is a great way to:

Have energy all day longGet the vitamins and minerals your body

needsStay strong for sports or other activitiesReach your maximum height (if you are still

growing)Maintain a healthy weightPrevent unhealthy eating habits, like

skipping meals and feeling overly hungry at the next meal

Page 19: Healthy  diet for Adolescents

What is "healthy eating?"

Aiming for regular meals and healthy snacks (when you are hungry or need extra energy)

Eating foods from all of the food groups (grains, fruits, vegetables, proteins, dairy proteins, and healthy fats) each day to meet your nutritional needs

Balancing nutrient-rich foods with moderate amounts of other foods, such as sweets or fast foods

Eating when hungry and stopping when full

Page 20: Healthy  diet for Adolescents

Tips for Healthy Eating

Sugar - avoid getting too much.

Learn about simple, healthy ways to prepare foods.

Be mindful when eating

Avoid "diet thinking."

Don't skip

meals

Page 21: Healthy  diet for Adolescents

Good eating habitsGood eating habitsGood eating habitsGood eating habits

• Maintain hygienic habits • Eat slowly, chew properly • Avoid TV viewing or reading while

you eat• Small frequent meals• Never skip meals, specially

breakfast • Don’t overeat

• Maintain hygienic habits • Eat slowly, chew properly • Avoid TV viewing or reading while

you eat• Small frequent meals• Never skip meals, specially

breakfast • Don’t overeat

Page 22: Healthy  diet for Adolescents

Dietary surveys of adolescents between the ages of 13 and 18 years have revealed two disturbing trends:

Higher than recommended intakes of fat and saturated fat.

Underconsumption of vitamins,mineral

an dietary fiber, especialy by females;

Page 23: Healthy  diet for Adolescents

LOW INTAKE OF GLV ?

Deficiency of

iron,Vitamin A

calciumfolicacid

Page 24: Healthy  diet for Adolescents

•Tiredness•Weakness•Paleness•Physical performance effected•Academic performance reduced

Anaemia

•More than 70% girls suffer from

iron deficiecy anemia

Page 25: Healthy  diet for Adolescents

•Eat iron rich foodEat iron rich foodGreen leafy vegetablesGreen leafy vegetablesWhole wheat breadWhole wheat breadCerealsCerealsNutsNuts LiverLiverMeatsMeats

•Eat iron tablet weekly

Page 26: Healthy  diet for Adolescents

Vitamin A SourcesVitamin A Sources

LiverLiver ButterButter CarrotsCarrots EggsEggs Green/yellow vegetablesGreen/yellow vegetables Whole milkWhole milk

Required for eyesight

Page 27: Healthy  diet for Adolescents

Vitamin C DeficiencyVitamin C DeficiencyScurvyScurvyBleeding gumsBleeding gumsBruisingBruisingLow infection Low infection

resistanceresistance

Page 28: Healthy  diet for Adolescents

Vitamin C SourcesVitamin C SourcesCitrus fruitsCitrus fruitsGreen vegetablesGreen vegetablesAmlaAmla

Page 29: Healthy  diet for Adolescents

PHYSICAL PHYSICAL ACTIVITYACTIVITY::PHYSICAL PHYSICAL ACTIVITYACTIVITY:: Why is it

important ?Why is it

important ?

Page 30: Healthy  diet for Adolescents

PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::

ImportanceImportance

This includes :

• Cardio-respiratory i.e. Heart & Lung

fitness

• Muscle strength

• Endurance & flexibility

This includes :

• Cardio-respiratory i.e. Heart & Lung

fitness

• Muscle strength

• Endurance & flexibility

Page 31: Healthy  diet for Adolescents

PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::

Types of physical activityTypes of physical activity

• Daily Chores: walking, climbing stairs, cycling, household activities, etc.

• Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.

30-60 minutes every day

• Daily Chores: walking, climbing stairs, cycling, household activities, etc.

• Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.

30-60 minutes every day

Page 32: Healthy  diet for Adolescents

PPHYSICALHYSICAL A ACTIVITYCTIVITY::PPHYSICALHYSICAL A ACTIVITYCTIVITY::

Keeping in shapeKeeping in shape

• It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week

• It is not necessary to exercise continuously

• Can be divided into 10 -15 minutes of activities several times through the day

• It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week

• It is not necessary to exercise continuously

• Can be divided into 10 -15 minutes of activities several times through the day

Page 33: Healthy  diet for Adolescents

Nutrition & Exercise:Nutrition & Exercise:Nutrition & Exercise:Nutrition & Exercise:

MythsMyths

× Girls don’t need muscle stretching exercises

× You can become obese if you leave exercise

× Expensive food and vitamins are needed for good health and machines for exercise

× Health drinks

× Girls don’t need muscle stretching exercises

× You can become obese if you leave exercise

× Expensive food and vitamins are needed for good health and machines for exercise

× Health drinks

Page 34: Healthy  diet for Adolescents

Television and ObesityTelevision and ObesityTelevision and ObesityTelevision and Obesity

• Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks

• TVsterol

• Combine TV watching with physical activity like stationary bicycling, or spot jogging

• Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks

• TVsterol

• Combine TV watching with physical activity like stationary bicycling, or spot jogging

Page 35: Healthy  diet for Adolescents

What is Body Mass Index (BMI)?

               

  

Body mass index measurement combined with your Waist Circumference measurement can be used to determine obesity and the increased risk for various diseases.

Formula for Body Mass Index:

            

To calculate your Body Mass Index, take your weight (in kilograms),  

and divide by your height (in meters) squared.

Page 36: Healthy  diet for Adolescents

What the BMI numbers mean

Below 18.5 Underweight18.5 – 24.9 Normal25.0 – 29.9 Overweight30.0 and Above Obese

Page 37: Healthy  diet for Adolescents
Page 38: Healthy  diet for Adolescents

Ways to Reach (and Maintain!) a Healthy Weight

Diets aren't the way to go when it comes to losing weight. That's because they create temporary eating patterns — and, therefore, temporary results.

Most dieters gain back any lost weight when they go back to their old eating habits.

Weight loss is most likely to be successful when people change their habits, replacing old, unhealthy ones with new, healthy behaviors.

Page 39: Healthy  diet for Adolescents

Health care professionals generally agree that the most effective way to lose weight is to do it gradually. Exaggerated weight loss in a short period of time can be dangerous, and can often lead to a subsequent regaining of the weight, dubbed “yo-yo” dieting.

Page 40: Healthy  diet for Adolescents

So how much should you lose, and how should you lose it?

The general rule is

About one-half to one pound per week which promotes long-term loss of body fat. 

Page 41: Healthy  diet for Adolescents

 Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off.

If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle. The more muscle you have, the more calories you burn, even when you aren't exercising.

Here are 5 ways to make that happen:

Page 42: Healthy  diet for Adolescents

2.Reduce screen timeOne reason people get less exercise these

days is because of an increase in "screen time" — the amount of time spent watching TV, looking at the computer, or playing video games.

Limit recreational screen time to

less than 1 hour per day.

Page 43: Healthy  diet for Adolescents

3.Watch out for portion distortion. Serving sizes have increased over the

past 10 years, and these extra calories contribute to obesity.

Another key factor in weight gain is that more people drink sugary beverages, such as sodas, juice drinks, and sports drinks. So choose smaller portions (or share restaurant portions) and go for water or low-fat milk instead of soda.

Page 44: Healthy  diet for Adolescents

4.Eat 5 servings of fruits and veggies a dayFruits and veggies

are about more than just vitamins and minerals. They're also packed with fiber, which means they fill you up.

And when you fill up on fruits and veggies, you're less likely to overeat when it comes to high-calorie foods like chips or cookie

Page 45: Healthy  diet for Adolescents

5.Don't skip breakfast. Breakfast kick-starts your metabolism,

burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast.

Page 46: Healthy  diet for Adolescents

Breakfast:Breakfast:Breakfast:Breakfast: The most important meal

The most important meal

• Brain FoodBrain Food• Improves Improves

performance in performance in studies studies

• Improves physical Improves physical activitiesactivities

• Does not Does not contribute to contribute to overweightoverweight

• Keeps you healthyKeeps you healthy

• Brain FoodBrain Food• Improves Improves

performance in performance in studies studies

• Improves physical Improves physical activitiesactivities

• Does not Does not contribute to contribute to overweightoverweight

• Keeps you healthyKeeps you healthy

• Skipping breakfast associated with obesity

• High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food

• Skipping breakfast associated with obesity

• High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food

Page 47: Healthy  diet for Adolescents

Junk the Junk food! It is food that tastes great, but

is low on nutrition and high on calories

Junk Food is an accepted slang term ( and often a derogatory term) used to describe any food of poor nutritional value

It is the opposite of "balanced diet.

Generally, junk foods offer little in terms of vitamins, protein, vitamins or minerals and are loaded with calories from sugar or fat. These are termed "empty calories"

What is considered Junk Food? A Most fast food restaurants

serve food that has fat as the main calorie 

Page 48: Healthy  diet for Adolescents

Why is Fast Food Why is Fast Food unhealthy ?unhealthy ?

Why is Fast Food Why is Fast Food unhealthy ?unhealthy ?

• High in calorie, fat, sodium and low in fiber which can cause

Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.

• Contains preservatives• Choose low-calorie and low-fat

meals, snacks and desserts• Have low fat or skim milk drinks.

• High in calorie, fat, sodium and low in fiber which can cause

Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.

• Contains preservatives• Choose low-calorie and low-fat

meals, snacks and desserts• Have low fat or skim milk drinks.

Page 49: Healthy  diet for Adolescents

Clearly, if

Food Nutrition in SnacksSnacks, like , Potato Chips, burger,french fries,

and, are not a recommended food for any healthy eating plan or weight loss diet. Typically, they are heavily refined foods, high in calories, high in fat and sodium, with a very low nutritional value.

A small serving can contain 100+ calories.Nutrients in SnacksMacronutrients in some foods include

carbohydrate, fat and some protein.Energy in SnacksVitamins in SnacksSnackfoods are not a recommended source of

vitamins.you eat a lot of fast food everyday, your daily calorie intake will skyrocket

Page 50: Healthy  diet for Adolescents

Calorie content of fast foodPreparation Quantity for one serving Calories (Kcal)

Kathi roll 1 Nos 280

Masala vada 2 Nos 150

Masala dosa 1 Nos 200

Chowmin 100 gm 230

Samosa 1 Nos 200

Sandwiches (butter 2 2tsp) 2 Nos 200

Vegetable puff 1 Nos 170

Pizza(cheese and tomato) 1 Nos 200

Burger 250

Fruit cake 1piece 280

Milk chocolate 25 g 380

Ice cream ½ cup 200

Cold drinks 1 bottle (200 ml) 150

Page 51: Healthy  diet for Adolescents

You may have noticed that you feel hungry a lot. This is natural — during adolescence, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients, your body needs.

But you need to pay attention to what you eat. Stuffing your face with a large order of fries after class may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks

Why Healthy Snacking Is Good for You???

Page 52: Healthy  diet for Adolescents

Do healthy snacks exist ?Do healthy snacks exist ?Do healthy snacks exist ?Do healthy snacks exist ?

Yes, and in plenty.

• Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy.

• Choose low-calorie and low-fat meals, snacks and desserts

• Have low fat or skim milk drinks.

• Avoid energy dense snacks like burgers.

Yes, and in plenty.

• Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy.

• Choose low-calorie and low-fat meals, snacks and desserts

• Have low fat or skim milk drinks.

• Avoid energy dense snacks like burgers.

Page 53: Healthy  diet for Adolescents

The Middle Path: Making Junk food The Middle Path: Making Junk food healthyhealthy

The Middle Path: Making Junk food The Middle Path: Making Junk food healthyhealthy

• Replace the Cheese with Paneer or low-fat cheese

• Add plenty of vegetables

• Replace frying with grilling or baking

• Replace white bread, maida noodles or maida pizza base with whole-grain wheat

• Have low-fat or skimmed milk based products

• Replace the Cheese with Paneer or low-fat cheese

• Add plenty of vegetables

• Replace frying with grilling or baking

• Replace white bread, maida noodles or maida pizza base with whole-grain wheat

• Have low-fat or skimmed milk based products

Page 54: Healthy  diet for Adolescents
Page 55: Healthy  diet for Adolescents

If I Eat Well at Home, What's Wrong With Splurging When I Eat Out?

A slice of pizza once in a while won't do you any harm. What's important is a person's average food intake over a few days, not just in a single meal. So if you eat a less-than-healthy meal once in a while, try to balance it with healthier foods the rest of that day and week.

But if pizza (or any fast food) is all you eat, that can lead to problems. The most obvious health threat of eating too much fast food is weight gain — or even obesity.

But weight gain isn't the only problem. Too much fast food can drag a person's body down in other ways. Because the food we eat affects all aspects of how the body functions, eating the right (or wrong) foods can influence any number of things, including:

mental functioning

Page 56: Healthy  diet for Adolescents

energy emotional well-being strength weight future health 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.

some pointe 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).

Watch portion sizes.. Drink water or low-fat milk. Regular sodas, juices, and

energy drinks usually contain "empty" calories that you don't need

Page 57: Healthy  diet for Adolescents

Food Habits of

Teens causing concern

Skipping breakfast

Increased foods

from 'other' food group

Increased eating outside

Soft drink consumption

Page 58: Healthy  diet for Adolescents

HYGEINE AND HEALTH

Page 59: Healthy  diet for Adolescents

Wash fruits and vegetables thoroughly

Page 60: Healthy  diet for Adolescents

Always wash your hand well with soap and warm water , before and after food handling

Page 61: Healthy  diet for Adolescents

Do not consume samosas,

tikkies, snack & other foods

that have been prepared

earlier and kept out for long. Remember, always consume hot foods hot and

cold foods cold.  

Page 62: Healthy  diet for Adolescents

Street foods & food safety

Page 63: Healthy  diet for Adolescents

Besides dangers of dust and foreign matter, uncovered food attract pests, particularly flies and cockroaches.

Page 64: Healthy  diet for Adolescents

Key pointsKey pointsKey pointsKey points

• Proper Nutrition & Regular Physical Activity are very important for

– Growth

– Prevention of illness

– Future health

• Proper Nutrition & Regular Physical Activity are very important for

– Growth

– Prevention of illness

– Future health

Page 65: Healthy  diet for Adolescents

Finally - To Stay Healthy Exercise Eat a Balanced diet