Nutrition During the Teen Years
Dec 23, 2015
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%