Key Nutrients for Key Nutrients for Teens Teens Calcium Calcium Iron Iron Folic Acid Folic Acid
Jan 11, 2016
Key Nutrients for TeensKey Nutrients for Teens
CalciumCalcium IronIron Folic AcidFolic Acid
The Need for Focusing on The Need for Focusing on These Key NutrientsThese Key Nutrients
Teens are drinking more soft drinks, less milkTeens are drinking more soft drinks, less milk
Teens are not meeting calcium requirementsTeens are not meeting calcium requirements
25% of teen girls are iron deficient25% of teen girls are iron deficient
Iron deprivation associated with cognitive damageIron deprivation associated with cognitive damage
American diets are poor in folic acidAmerican diets are poor in folic acid
Folic acid critical in decreasing risk of birth defectsFolic acid critical in decreasing risk of birth defects
The School EnvironmentThe School Environment
Things to consider:Things to consider: Are pop machines accessible?Are pop machines accessible? Do lunch/breakfast programs offer a variety of Do lunch/breakfast programs offer a variety of
fruits, veggies, whole grains?fruits, veggies, whole grains? Are parents included in nutrition ed efforts?Are parents included in nutrition ed efforts? Grab and go lunch option?Grab and go lunch option? Offer milk in a variety of formsOffer milk in a variety of forms
Key Nutrients for TeensKey Nutrients for Teens
Let’s take a more detailed look at…Let’s take a more detailed look at… CalciumCalcium
IronIron
Folic AcidFolic Acid
CalciumCalcium
Role in the bodyRole in the body Status of U.S. teensStatus of U.S. teens Good food sourcesGood food sources Calcium/Vitamin D Calcium/Vitamin D
linklink Options for those Options for those
with lactose with lactose intoleranceintolerance
Calcium’s Role in the BodyCalcium’s Role in the Body
Structural component of bones and teethStructural component of bones and teeth
Aids in muscle contractionAids in muscle contraction
Aids in blood clottingAids in blood clotting
Transmission of nervous system messagesTransmission of nervous system messages
U.S. Teens and U.S. Teens and Calcium ConsumptionCalcium Consumption
9 out of 10 girls are 9 out of 10 girls are not meeting calcium not meeting calcium requirementsrequirements
7 out of 10 boys are 7 out of 10 boys are not meeting calcium not meeting calcium requirementsrequirements
Younger children Younger children (ages 6-11) 2/3 not (ages 6-11) 2/3 not meeting calcium meeting calcium requirementsrequirements
Why be concerned about Why be concerned about calcium intake during teen calcium intake during teen years?years?
Other than infancy, this is most rapid growth Other than infancy, this is most rapid growth periodperiod• 15-20% of adult height is acquired15-20% of adult height is acquired• 50-80% of adult weight50-80% of adult weight• Approximately 45% of total skeletal mass is acquiredApproximately 45% of total skeletal mass is acquired
Without proper nutrients, the optimal growth Without proper nutrients, the optimal growth opportunity is lostopportunity is lost
Dire long term health consequences can resultDire long term health consequences can result
Weight Bearing Exercise Weight Bearing Exercise and Bone Healthand Bone Health
Weight bearing exercise an important Weight bearing exercise an important factor in bone healthfactor in bone health
Running, walking, weight-lifting add to Running, walking, weight-lifting add to the strength of bonesthe strength of bones
Drink your milk and keep moving!Drink your milk and keep moving!
How much calcium should How much calcium should a teen get?a teen get?
The The recommendation recommendation for calcium intake for calcium intake for children and for children and young adults, young adults, ages 9-18 is ages 9-18 is 1,300 mg of 1,300 mg of calcium per daycalcium per day
Good Food Sources of Good Food Sources of CalciumCalcium
Milk and milk Milk and milk productsproducts
Dark, leafy green Dark, leafy green veggiesveggies
Some fish and Some fish and shellfishshellfish
The Calcium/Vitamin D The Calcium/Vitamin D LinkLink
Need vitamin D for absorption of Need vitamin D for absorption of calciumcalcium
Most milk products are “fortified” with Most milk products are “fortified” with vitamin Dvitamin D
Exposure to sunlight is good source of Exposure to sunlight is good source of vitamin Dvitamin D
Lactose IntoleranceLactose Intolerance
Very common Very common problem, problem, especially among especially among certain ethnic certain ethnic groupsgroups
Decreased Decreased production of production of enzyme lactaseenzyme lactase
Getting Calcium Despite Getting Calcium Despite Lactose IntoleranceLactose Intolerance
Look for lactose Look for lactose reduced/lactose free reduced/lactose free milk and dairy milk and dairy productsproducts
Add lactase enzyme Add lactase enzyme to fluid milkto fluid milk
Take lactase Take lactase supplementsupplement
Consume small Consume small quantities of lactose quantities of lactose foodsfoods
IronIron
Iron’s role in the bodyIron’s role in the body Iron deficiencyIron deficiency U.S. teens and iron consumptionU.S. teens and iron consumption Iron rich foodsIron rich foods Complementary foodsComplementary foods Iron supplementationIron supplementation
Iron’s Roles in the BodyIron’s Roles in the Body
Component of hemoglobinComponent of hemoglobin
Part of an immune system enzymePart of an immune system enzyme
Helps vitamin A function wellHelps vitamin A function well
Helps produce collagenHelps produce collagen
Symptoms of Iron Symptoms of Iron DeficiencyDeficiency
Rapid fatigueRapid fatigue Shortness of breathShortness of breath DizzinessDizziness Severe - anemiaSevere - anemia
• headachesheadaches• insomniainsomnia• feeling coldfeeling cold• pallorpallor
U.S. Teens and Iron U.S. Teens and Iron DeficiencyDeficiency
25% of teenaged girls 25% of teenaged girls are iron deficientare iron deficient
Many teenage boys also Many teenage boys also have iron poor dietshave iron poor diets
Diagnosis made via Diagnosis made via blood testblood test
Easily reversible by Easily reversible by consuming iron rich dietconsuming iron rich diet
Recommended Iron IntakeRecommended Iron Intake
Teen Girls:Teen Girls:
15 mg/day15 mg/day
Teen Boys:Teen Boys:
10-12 mg/day10-12 mg/day
Two types of dietary ironTwo types of dietary iron
Heme Iron:Heme Iron:• animal food sourcesanimal food sources• part of hemoglobin molecule in food part of hemoglobin molecule in food
sourcesource
Non-heme Iron:Non-heme Iron:• plant food sourcesplant food sources• not as well absorbed as heme ironnot as well absorbed as heme iron
Optimizing Iron AbsorptionOptimizing Iron Absorption
Combine iron rich foods with foods that Combine iron rich foods with foods that enhance absorption, such as:enhance absorption, such as:• vitamin C rich foodsvitamin C rich foods• eat heme iron source along with non-heme eat heme iron source along with non-heme
sourcesource
Choose to eat foods that decrease iron Choose to eat foods that decrease iron absorption at another time:absorption at another time:• coffee, teacoffee, tea• high fiber foodshigh fiber foods
Iron SupplementationIron Supplementation
Need careful Need careful direction of health direction of health care providercare provider
Want to avoid Want to avoid excessive ironexcessive iron
Folic AcidFolic Acid
The roles of folic acid in the bodyThe roles of folic acid in the body
How much folic acid does a teen How much folic acid does a teen need?need?
Good food sources of folic acidGood food sources of folic acid
Roles of Folic Acid in the Roles of Folic Acid in the BodyBody
A cell building B vitaminA cell building B vitamin Helps to produce DNA and RNAHelps to produce DNA and RNA Known to play a role in reducing birth Known to play a role in reducing birth
defectsdefects May have role in protecting against May have role in protecting against
heart diseaseheart disease Works with vitamin B12 in forming Works with vitamin B12 in forming
hemoglobin in red blood cellshemoglobin in red blood cells
The Folic Acid/Birth Defect The Folic Acid/Birth Defect LinkLink
Folic acid found to Folic acid found to have significant role have significant role in reducing the in reducing the incidence of neural incidence of neural tube defects (such as tube defects (such as spina bifida)spina bifida)
Taking 400mcg folic Taking 400mcg folic acid periconception acid periconception can reduce incidence can reduce incidence of neural tube of neural tube defects by 50%defects by 50%
Folic Acid Folic Acid Recommendations for Recommendations for TeensTeens
400 mcg folic acid per day400 mcg folic acid per day
This recommendation is largely based This recommendation is largely based upon reduction of birth defects upon reduction of birth defects association with folic acid.association with folic acid.
Current recommendations are the same Current recommendations are the same for both genders.for both genders.
Good Food Sources of Good Food Sources of Folic AcidFolic Acid
Orange JuiceOrange Juice
Leafy vegetablesLeafy vegetables
LegumesLegumes
Fortified Grain Fortified Grain ProductsProducts• cerealscereals• pastaspastas• breadsbreads• flourflour
Fortification of Foods with Fortification of Foods with Folic AcidFolic Acid
Began January 1, 1998Began January 1, 1998
FDA requires folic acid be added to FDA requires folic acid be added to all enriched grain productsall enriched grain products
Based on connection between folic Based on connection between folic acid and reduction of neural tube acid and reduction of neural tube defectsdefects
Module 2: Key Nutrients Module 2: Key Nutrients for Teensfor Teens
Information and Information and Activities to Activities to incorporate incorporate into the into the curriculumcurriculum
What’s the Truth?What’s the Truth?
Pre-module Pre-module true/false quiztrue/false quiz
Assess present Assess present knowledge and knowledge and misconception at misconception at start of modulestart of module
Background Information Background Information SheetsSheets
CalciumCalcium: Got Milk?: Got Milk?
IronIron: Basic Facts About this Important : Basic Facts About this Important MineralMineral
Folic AcidFolic Acid: The Cell Builder: The Cell Builder
Activity 1: Cups of Activity 1: Cups of CalciumCalcium
Simulation activitySimulation activity• calcium in bones calcium in bones
compared to flour compared to flour in bagsin bags
Follow-up Follow-up questions questions
Self-AssessmentSelf-Assessment
Activity 2: Get the Activity 2: Get the Magnet! Magnet!
Students visually Students visually assess the iron assess the iron content of various content of various breakfast cerealsbreakfast cereals
Follow-up Follow-up questionsquestions
Activity 3: Assess Your Activity 3: Assess Your Folic Acid IntakeFolic Acid Intake
Activity primarily Activity primarily serves to introduce serves to introduce this relatively this relatively unknown nutrientunknown nutrient
Increases student’s Increases student’s awareness of their awareness of their own consumption own consumption of this nutrientof this nutrient
The Virtual ConnectionThe Virtual Connection
A few internet A few internet resources are resources are highighted to highighted to support the support the information information presented in the presented in the module:module:
Clueless in the Mall:Clueless in the Mall:A Calcium Scavenger HuntA Calcium Scavenger Hunt
A fun, interactive A fun, interactive website.website.
Students answer Students answer clues as they clues as they progress through progress through scavenger huntscavenger hunt
Dairy Council of CaliforniaDairy Council of California
Information & Information & Resources for…Resources for…• educatorseducators• familiesfamilies• kidskids• professionalsprofessionals
CDC Information on Iron CDC Information on Iron DeficiencyDeficiency
Up-to-date research based Up-to-date research based information on iron deficiencyinformation on iron deficiency
Technical and detailedTechnical and detailed• not for students - geared toward not for students - geared toward
professional wanting current iron professional wanting current iron deficiency informationdeficiency information
March of Dimes March of Dimes Information on Folic AcidInformation on Folic Acid
Information on Information on “Folic Acid “Folic Acid Campaign”Campaign”
Most current Most current information and information and recommendationsrecommendations