Johlen Raath 8.6

Johlen Raath 8.6

During the teenagers growth spurt, the average female requires 2,400 calories per day and the average male needs between 2,800 and 3,000 calories per day. Most teenagers don’t get the calories they need from three meals a day, so it’s normal for teenagers to have nutritional snacks during the day.There are six major classes of nutrients: carbohydrates, fats, minerals, protein, vitamins, and water.These nutrient classes can be categorized as either macronutrients or micronutrients. The macronutrients include carbohydrates, fats, protein, and water. The micronutrients are minerals and vitamins.Water is one of the most important nutrients in the diet. It helps eliminate food waste products in the body, it cools body temperature during activity and helps with digestion. Maintaining hydration during physical activity is a key to peak performance. Drinking too much water during activities can lead to physical discomfort and dehydration.

Your body needs more nutrients to help the

growing process. Nutrients that are

found in the foods you eat include calories,

vitamins, protein, fats and minerals.

Food Groups: Milk, yoghurt, cheese

Lean meat, fish, poultry, eggs, nuts & legumes

Extra foods (soft drink, pie, oil, chips, sweets, etc)  

A single serve size is equal to one of these:

250ml glass; or 200g yoghurt; 40g or 2 slices cheese

65-100g cooked lean meat, fish, or poultry; or 2 eggs; or ⅓ cup nuts or ½ cup legumes

I small piece cake; or just ½ pizza slice; or just ⅓ meat pie; or 1 can (375ml) soft drink; or just 12 hot chips.  

Children and Teenagers  4-7 years 2 serves ½ serve 1-2 serves8-11 years 2 serves 1 serve 1-2 serves  12-18 years 3 serves 1 serve 1-3 serves  Women  19-60 years 2 serves 1 serve 0-2.5 serves  60+ years 2 serves 1 serve 0-2 serves  Pregnant 2 serves 1.5 serves 0-2.5 serves  Breastfeeding 2 serves 2 serves 0-2.5 serves  Men  19-60 years 2 serves 1 serve 0-3 serves  60+ years 2 serves 1 serve 0-2.5 serves  

Food Groups: Cereal, bread, rice, pasta, noodles

vegetables, legumes Fruit

A single serve size is equal to one of these:

1 cup cereal; or 2 slices bread; or 1 cup cooked rice, pasta or noodles

1/2 cup cooked vegetables or legumes; or 1 cup salad

1 medium or 2 small pieces; or I cup chopped or canned

Children and Teenagers4-7 years 5-7 serves 2 serves 1 serve8-11 years 6-9 serves 3 serves 1 serve12-18 years 5-11 serves 4 serves 3 servesWomen19-60 years 4-9 serves 5 serves 2 serves60+ years 4-7 serves 5 serves 2 servesPregnant 4-6 serves 5-6 serves 4 servesBreastfeeding 5-7 serves 7 serves 5 servesMen19-60 years 6-12 serves 5 serves 2 serves60+ years 4-9 serves 5 serves 2 serves

Healthy teenagers have large appetites and it’s critical that they eat food of high nutritional value, in well balanced meals rather than regular snacks that are rich in sugars, salts and fats. A healthy, balanced diet is rich in fruit, vegetables and starchy foods, and contains moderate amounts of meat and alternatives, and milk and dairy foods. A healthy, balanced diet is rich in fruits and vegetables, and contains moderate amounts of meats and dairy foods such as milks and cheeses. Foods that contain high amounts of saturated fats and sugars should only be eaten in small amounts.

Good eating habits help prevent illness in the future, including obesity, heart disease, cancer and diabetes. Most teenagers receive the majority of calories they need from processed and high fat foods. The most common teenager eating habits include: skipping meals, regular fast food consumption, frequent snacking and dieting. Dieting can lead to dangerous habits including eating disorders.There are many factors that determine what foods a person eats. Does it taste nice?, Does it smell nice? Every individual has different likes and dislikes when it comes to food. These decisions develop over time and are influenced by personal experiences, such as encouragement to eat, exposure to foods, family customs and rituals, advertising, and many different beliefs.Breakfast is the most important meal of the day, because it gives you a boost of energy to make you last the entire day. Besides what you think, the bodies first reaction to starvation is to gain fat. Because you are not gaining calories, your body thinks it needs to store the calories from before hand as fat. And that fat stays with you.Not drinking enough water throughout the day can slow down your metabolism, weight gain is usually accompanied by this because water burns the calories and without it, you are actually gaining weight.

It’s very important to have a healthy, balanced diet and to exercise regularly.

Obesity in teenagers is when they weigh at least 10% more than what is a suggested weight for a certain height. Obesity in teenagers is when their total energy intake is greater than the total energy used, during physical activity and exercise. Obesity in teenagers is often a result of too little exercise. Regular exercise for teenagers is as important as a good nutrition intake. Specific foods don’t cause obesity, overeating in general, is the main problem. If you regularly eat and drink more than your body needs, you store the excess energy as body fat. The only way to prevent obesity is to eat a healthy diet, and exercise regularly. Some fast food restaurants have meals that contain enough energy to meat your daily requirements. Even having a television in a teenagers bedroom can lead to obesity. Being overweight or obese is a serious medical condition linked to many life threatening diseases. Teenagers who are obese have 25% more chance of having weight problems as an adult.Teenage obesity affects both your mental and physical health, and puts them at a bad risk of being an unhealthy adult. The longer an adolescent is obese, the harder it is to fix.

Teenagers know that eating junk food is not good for your health. However the junk foods eaten by teenagers helps to satisfy hunger and the teenagers don’t care that these foods are loaded with fats, sodium, and calories. A poor diet can lead to weight gaining, high blood pressure, constipation, fatigue and concentration problems, and many more shocking diseases. Too much saturated fat in your diet will cause people to put on weight and become overweight. Being overweight you are at serious risk of heart disease and many other conditions. People are consuming more salt than they need when eating junk food, this is also extremely bad for your health. Too much sugar makes you fat. It also rots your teeth, and it is very bad for you. Too much salt can lead to life threatening diseases. Although people see junk food as really bad for your health, there are some good things about the food. The human body does need some fat, salt, and sugar. However too much fat, salt, and sugar is very bad for you.It’s OK to eat junk foods sometimes, but look for the ones that have less fats, sugars, and salts.

If you stick to these healthy foods, and regularly exercise, you should be fit and healthy! If you stick to these healthy foods, and regularly exercise, you should be fit and healthy! If you stick to these healthy foods, and regularly exercise, you should be fit and healthy! If you stick to these healthy foods, and regularly exercise, you should be fit and healthy! If you stick to these healthy foods, and regularly exercise, you should be fit and healthy! If you stick to these healthy foods, and regularly exercise, you should be fit and healthy! If you stick to these healthy foods, and regularly exercise, you should be fit and healthy!

If You

stick to

these healthy foods,

and regularly exercise,

you should

be fit

and healthy!

Click here to see my ‘Healthy Eating Program’Thank you for viewing my presentation, I hope you enjoyed it!