Nutrition through the Life Span Unit 2 Childhood and Adolescence (FNL 5, 6)

Nutrition through the Life Span

Unit 2

Childhood and Adolescence

(FNL 5, 6)

Standards

• FCS-FNL-5. Students will explain the nutritional requirements of the stages of childhood.

• FCS-FNL-6. Students will explain the nutritional requirements of the adolescence diet.

Kids

• After toddler years children’s requirement for food intake is similar to adults but smaller portions! ( about ½ serving size)

• Protein requirements– 4-6 years of age .50g/lb– 7-14 years of age .45g/lb

• Good oils continue to be important for brain development and maintenance

Kids

– Proteins and vegetables should be the bulk of the diet

– At least a 1 teaspoon of good oil a day– 1-2 servings of whole grains and fruits per day– Refined or sugary foods very occasionally –

special occasions 1 x per month (never as a reward)

• Number one cause of cavities • Contribute to hyperactivity and constipation

– Drink ½ body weight in ounces of water daily

•During this stage of development the immune system may need added support – children get colds and flu's often

Examples of Foods for Kids

• Fruit smoothie– 1 cup of fruit

– ½ ripe banana

– ¼ cup of almond butter or other nut butter

– 1 tablespoon of flax oil

– ½ cup of yogurt or milk (rice, almond, soy)

• Lunch– 8 oz. of water– Burrito

• 30 gram (1 oz) of grilled chicken – cooked with extra-virgin olive oil

-or-

• 30 grams of pinto beans

• 1/8 cup of lettuce

• 1/8 cup of salsa

• 1/8 cup avocado

• Whole grain tortilla

– ½ cup of baked apple

Adolescents

• Portion size about the same as adults

• Protein content .40g/lb• Fiber at least 20 grams per day--

optimally 30 grams – Fruits– Vegetables – Whole grains– Legumes– Nuts/Seeds

• Water - ½ body weight in oz.

Adolescents

• For both Acne & Irregular Periods:

– Water consumption extremely important– Balanced plate of protein, vegetables and or fruit, and

grains is the best strategy• Emphasis on Fiber foods

– Avoid sugary drinks and soda– No Fried foods– Sleep very important in this stage of development

• Dairy is associated with acne• Healthy fats are very important with irregular periods

• Fiber is crucial to help balance hormones and regulate waste

Adolescents

• Building muscle – especially for boys– Healthy proteins– Good fats– Extra carbohydrates

• Extra servings of whole grains• Legumes (beans, peas, lentils

& soy foods)• Fruits and vegetables

Adolescents

• Body Weight (overweight or obese)– Portion sizes are important– Mindful eating can make a huge difference in the amount

consumed in a day– Water consumption extremely important– Balanced plate of protein, vegetables and or fruit, and

whole grains is the best strategy• Emphasis on Fiber foods

– Avoid sugary drinks and soda– No Fried foods– Sleep very important in this stage of development

• Eating Disorders– Psychological intervention is required to talk about food

Examples for Adolescent

• 2 ½ oz of salmon• 1 ½ cup of sautéed kale

with carrots and onions• 1 cup baked sweet potato

fries• 1 cup of cherry crisp (with

granola topping)

• 2 -3 cups of Sweet potato stir fry– Sweet potatoes– Bok choy or another

cabbage– Black beans

• 1 cup of brown rice• 1 cup of cherry crisp (with

granola toppingPortions vary depending on how active the person is.

Child care menus

• Follow the project below. Complete the activity except each team will have two adults and two children playing the roles.

• http://www.nfsmi.org/documentlibraryfiles/PDF/20090930011402.pdf

Quick Meals for Helpers

• All young children like to eat.

• Create a dish using a recipe like:– http://www.foodnetwork.com/recipes/rachael-

ray/creamy-salsa-dip-and-veggies-recipe/index.html

School lunches

• Pull the lunch menus for the PreK and elementary school.

• Compare them

• Prepare one of the items and make it look fun to eat.

After school snacks

• Find two recipes for after school snacks.

• Cook these recipes.

• I’ll invite some of the after school kids to taste and test and rank the dishes.