Presentation Communication 2

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Click to edit subtitle styleNutrition and You


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Click to edit subtitle style

What to eat?

Ili Aisyah Binti Kadir

Mohideen


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Nutritionalrequirements

l Growth and development are rapid.l Onset of mature - characterised by a spurt

in physical growth (height and weight).

l Considerable gain in muscle and bonemass.l Changes in body composition, e.g.

increased deposition of fat in girls.

l Energy and nutrient requirements at theirhighest.


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A healthy diet is important

for teenagers

Eating a healthy, balanced diet can:

promote wellbeing by improving mood, energy and

self-esteem to help reduce anxiety and stress;boost concentration and performance;

reduce the risk of ill-health now and in the future,e.g. obesity, heart disease, cancer, and type 2

diabetes; increase productivity/attainment and reduce days offsick.


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Dietary recommendations

Teenagers should consume a variety offoods from each of the four main food

groups:

Fruit and vegetables(33%)

Bread, rice, potatoes,pasta and other starchy

foods (33%)

Milk and dairy foods

(15%)

Meat, fish, eggs, beansand other non-dairy

sources of protein (12%)


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Macronutrients

Macronutrient Recommendedintake

(% food energy)

Boys averageintake

(% food energy)

Girls averageintake

(% food energy)

Fat 35% 35.4% 35.9%

of which saturates 11% 14.2% 14.3%

Carbohydrate 50% 51.6% 51.1%

of which addedsugars (NMES)

11% 16.7% 16.4%

- average intakes

(Scottish NDNS and Survey of Sugar Intakedata)


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Vitamin Boys

11-14 yrs

Girls

11-14 yrs

Boys

15-18 yrs

Girls

15-18 yrs

Vitamin A 8% 20% 13% 12%

Riboflavin (B2) 6% 22% 6% 21%

Folate 1% 3% 0% 4%

Micronutrients

Source: National Diet and Nutrition Survey2003


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Mineral Boys

11-14 yrs

Girls

11-14 yrs

Boys

15-18 yrs

Girls

15-18 yrs

Iron 3% 44% 3% 48%

Calcium 13% 24% 9% 19%

Magnesium 28% 51% 11% 53%

Potassium 10% 19% 15% 38%

Zinc 14% 37% 9% 10%

Micronutrients

Source: National Diet and Nutrition Survey2003


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Vegetables

l Vary your veggies.l Eat more dark green veggies

l Eat more orange veggies

l Eat more dried beans and peas

l When possible choose fresh, frozen, orno salt added canned vegetables.


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EattheRainbow

Color Foods Phytochemicals Health BenefitsRed Strawberries, raspberries,

red apples, blood oranges,cherries, red pears,pomegranates, watermelon,

red pepper, radishes, redpotatoes, rhubarb,tomatoes

Anthocyanidins,

flavonols, flavones,

proanthocyanidins,

Lycopene,

ellagic acid,

resveratrol

Protects against heartdisease and certain cancers.Aids in memory and urinarytract function.

Yellow/

orange

Yellow apples, citrus fruits,peaches, apricots, carrots,sweet potatoes, butternutsquash, summer and wintersquash, yellow pears,pumpkin, yellow tomatoes,cantaloupe, lemon,mangoes, papaya,pineapple, tangerines

Flavonols,

Flavonones,

Alpha-Carotene,

Beta-Carotene,Zeaxanthin

Protects against heartdisease and certain cancers.Boosts immune system.


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EattheRainbowColor Foods Phytochemicals Health BenefitsGreen Lettuce, kiwis, broccoli, green

pears, green grapes, greenbeans, avocados, honeydew,limes, green peppers, peas,spinach, cucumbers, zucchini,Brussel sprouts, artichokes

Chlorophyll, flavones,flavonanones, flavonols,Beta-carotene, lutein,zeaxathin, indoles,isothiocyanates,organosulfur compounds

Reduces risk of certaincancers. Improvesvision and helps buildbones and teeth.

Blue/purple Plums, blueberries,blackberries, black currants,purple grapes, eggplant,

raisins, purple cabbage

Flavonols,

anthocyanidins,

proanthocyanidins,Ellagic acid, resveratrol

Reduces risk of certaincancers. Helps memoryand reduces free

radical damage duringaging process.

White Cauliflower, onions, garlic,bananas, white peaches,white nectarines, mushrooms,

potatoes, shallots, white corn,soy products

Flavonols, flavonanones,indoles, isocyanates,organosulfur compounds

Protects against heartdisease and certaintypes of cancer. May

reduce cholesterollevels.


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Fruits

l Focus on fruitsl Eat a variety of fruits

l Choose fresh, frozen, canned, or dried

fruitl Go easy on fruit juices (limit to 4 ounces

for children, 8 ounces for adults per day)


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Essential Nutrients

l Proteins

l

Fatsl Carbohydrates

l Vitamins

l Mineralsl Water


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Nur Diyana Bt

Jamaluddin 024326

What we eat?


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Proteins:

The Basis of Body Structure

l Required for building andrepair of body tissues(including muscle)

l Protein is a source of energyl Protein helps keep skin, hair,

and nails healthy

l We need enough protein foroverall good health


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Sources of Protein

l Meat, fish, poultry, eggs, milk,

cheese, and soy

l Plants, including legumes, grains,and nuts


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Fats:

Essential in Small Amounts

l Supply energy and help body function

l Keeps the body warm and protects organsl Helps us absorb vitaminsl Adds flavor, texture to foodsl Helps us feel full


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Types and Sources of Fats

l Saturated fat

l Monounsaturated fat

l Polyunsaturated fat

l Trans Fat


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Fats and Health

l Best choices = Smart Balance,

avocadoes, nuts, olive oil, canola oil,

salmon, seal oil, wild game

Remember: Keep portions in check, even

healthy fats have calories!


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Fats and Health

l Less Healthy = Butter, fried foods,

skin on meat, fattier cuts of meat

Remember: You dont have to cut outthese foods complete, just eat them less

often!

C b h d t


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Carbohydrates:An Ideal Source of Energy

l Give us quick energy

l Help our brain function

l Bodys preferred fuel source

l Broken down and storedduring digestion


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Carbohydrates

l Choose foods that grow from the

ground or you pick off the treel More whole grains, fruits, vegetables,

and legumes

l Eat these foods as close to their

natural form

l Limit intake of added sugars


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Vitamins:

l Our body needs vitamins to functionproperly

l Vitamins help protect us from

disease and inflammationl The healthier we eat, the more

vitamins we get!


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Minerals:

l They help to keep our bone structure strong.l They keep our heart beating strong

l Found in: Meats, dairy, grains, fruits andvegetables

W t


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Water:A Vital Component

l Human body is composed of about

60% water; you can live only a few

days without water

l You get water from foods you eat andof course, the water you drink.


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Umrah bt Rodzi

024249

Additional to eat?

Oth S b t i F d


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Other Substances in Food:Fiber

l Dietary fiber cleans out our digestivesystem

l Keeps our colon healthy!

l Fiber occurs naturally in fruits, veggies,

and whole grains.


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Types of Fiber

l Soluble (viscous) fiber

good for heart health

l Insoluble fiber cleansthe pipes

l Aim for 25g fiber daily


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What about salt?

l NDNS survey results - average salt

intakes above recommendations in

teenagers:

- Boys (11-14 years) 6.75 g/day

(15-18 years) 8.25 g/day

- Girls (11-18 years) 5.75 g/day

(excluding salt added in cooking or

at the table)

l


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Teenagers and iron

l Teenagers have increased iron requirements.

l Girls need more iron than boys to replace menstrual losses

l Low iron intakes (< LRNI) in 44% of girls (11-14 years) and48% of girls (15-18 years).

l 9% of girls (15-18 years) were found to have poor ironstatus (Hb < 12g/dl).

l Lack of iron leads to an increased risk of iron deficiency

anaemia and associated health consequences.

l Teenagers who follow a vegetarian diet or restrict food

intake (e.g. to lose weight) particularly at risk.


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Iron absorption

l Good sources: meat (especially lean

red meat), liver and offal, greenleafy vegetables, pulses (beans,

lentils), dried fruit, nuts and seeds,bread and fortified breakfastcereals.

l Iron from meat sources is readily

absorbed by the body.


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Teenagers and calcium

l Teenagers have high calcium requirements.l Around 50% of the adult skeleton is formed

during the teenage years (RNI - boys 1000mg/day, girls 800 mg/day).

l Low calcium intakes (< LRNI) found in 24% of11-14 year-old girls and 19% of 15-18 year-oldgirls.

l A lack of calcium may have consequences for

future bone health e.g. increased risk ofosteoporosis.

Teenagers and energy


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Teenagers and energybalance

l Levels of overweight and obesity are increasing:35% of teenagers (12-15 years) are classified asoverweight or obese (Scottish Health Survey 2009).

l Teenagers, especially girls, often try to control their

weight by adopting very low energy diets orsmoking.

l Restricted diets may lead to nutrient deficienciesand other health consequences.

l Teenagers of unhealthy weight may need guidanceon lifestyle changes to help them achieve a healthyweight.

Teenagers physical


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Teenagers physical

activity

l Physical activity through life is important formaintaining energy balance and overall health.

l At least 60 mins of moderate-intensity physicalactivity each day is recommended.

l Include activities that improve bone health, musclestrength and flexibility at least twice per week.

l 68% of boys and 41% of girls (13-15 year-olds)achieve the recommended 60 mins per day(Scottish Health Survey 2005).


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Nor Farhana Binti Abdul

Hadi

Eating Disorder


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Eating disorders

l Defined as: an eating pattern that becomes harmfulto health.

l Can affect anyone but most likely young women.

l It is estimated that there are 1 million people

affected in the UK, with the majority being 12 to 25year-old women.

l Trigger is multi-factorial and often linked to emotions.

l New evidence to suggest genetic makeup may have asmall impact.


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Anorexia Nervosa

l Defined as: the refusal to eat enough tomaintain a normal body weight.

l Sufferers have the impression that they areoverweight and often picture themselves asbeing fat even though they are already

underweight.


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Anorexia Nervosa

Impact on mental health:l intense fear of gaining weight and obsessive

interest in what others are eating;

l

distorted perception of body shape orweight;

l denial of the existence of a problem;

l changes in personality and mood swings;

l becoming aware of an inner voice thatchallenges views on eating and exercise.


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Anorexia Nervosa

Impact on behaviour:

l rigid or obsessive behaviour with

eating, mood swings;

l restlessness and hyperactivity;

l wearing big baggy clothes;

l vomiting.


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Bulimia Nervosa

l Sufferers are obsessed with the fear ofgaining weight and undergo a recurringpattern of binge eating, which is usually

followed by self-induced vomiting.

l People with bulimia often feel a lack of self-control and have an excessive concern with

their body weight and shape.


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Bulimia Nervosa

Impact on mental health uncontrollable urges to eat vast amounts of food; an obsession with food, or feeling out of control with

food; distorted perception of body weight and shape; emotional behaviour and mood swings; anxiety and depression; low self-esteem, shame and

guilt;


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l Impact on behaviour disappearing to the toilet after meals to vomit food

eaten;

excessive use of laxatives, diuretics or enemas;

frequent periods of fasting;

excessive exercise;

secrecy and reluctance to socialise;

shoplifting for food;

abnormal amounts of money spent on food;

food disappearing unexpectedly or being secretlyhoarded.


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Other eating disorders

l Binge Eating Disorder (BED);

l complusive overeating;

l eating disorders in sport;

l Orthorexic;

l Drunkorexic.

Dietary Improvements


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Dietary Improvements

Neededl More fruit and vegetables, pulses,

wholegrain foods.

l More milk and diary foods.

l More iron-rich foods.

l More oily fish.

l Less foods high in saturated fat and addedsugars.

l Less salt.


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Hunaidah Binti

Ramli

Diet Interaction

i b kf


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Eating breakfast

l Starting each day with breakfast will

supply energy to the brain & body.

l Eating breakfast leads to improvedenergy and concentration levels

throughout the morning.

l Breakfast consumption may improve

cognitive function related to


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Even mild dehydration (1-2%) can lead to headaches,irritability and loss of concentration. This level is notenough to cause feelings of thirst.

The recommendation is to drink 6-8 glasses/day (1.2litres) to prevent dehydration. People need to drinkmore when the weather is hot or when they havebeen active.

All drinks count in terms of fluid intake but thosewithout sugar are best between meals.

Fluids and hydration

Di t d IQ


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Diet and IQ

l Brain health depends on optimal intakes ofnutrients from the diet.

l Much speculation about the importance of long

chain omega-3 fatty acids to behavioural andcognitive development, including IQ.

l Supplementation studies show the best outcome

observed in children with learning disabilities.

l Current recommendation is one portion of oily fish(140g) per week.

i d d/b h i


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Diet and mood/behaviour

l There are a number of foods that

have a pharmacological effect in thebody which affects mood:

* caffeine;

* vaso-active amines, such as

histamine;

* tryptophan and serotonin.

l

l h h


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Final Thoughts

l Eating a healthy diet means havingvariety, moderation, proportionality, andbalance in your food choices (and yourlifestyle)!

l This is possible to achieve in the real world,but it takes knowledge, planning, andconsistency!

l The benefits of eating right andexercising will pay of now and for years tocome!


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Thank you for listening!

Presentation Communication 2

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