Teen Nutrition For all the right reasons! The University of Georgia Cooperative Extension Service.
Transcript of Teen Nutrition For all the right reasons! The University of Georgia Cooperative Extension Service.
Teen Nutrition
For all the right reasons!
The University of GeorgiaCooperative Extension Service
Why do most teens want to know more about nutrition?
Most are interested because
they want to look better they want to improve their
athletic performance they are concerned about
health
What do guys and girls want?
Guys usually want to gain muscle and get taller
Girls usually want to control their weight
For girls some addition of fat is natural
Need at least 17% body fat for normal periods
Diet is a four letter word Improve eating habits
and activity – but don’t starve or over exercise
Boys mature later
Growth spurt up to 2 years later than girls
Full muscle mass doesn’t develop until one year after full height achieved
Excess calories and protein won’t speed things up
Goal: A Healthy Weight
Steady weight gain if still growing or stable weight
Fit, not just thin Achieved with
– a good healthy variety of food
– physical activity most days of the week
So, what should a teen do?
Make every drink count
Cut the soft drinks and alcohol
Drink 3-4 cups of milk Drink at least 4 more
cups of water or juice (watch the juice – it has calories)
During a sports event
Drink at least 2 cups of water before event
Continue to drink 4 ounces every half hour
Cool, not cold, water is best
Replace two cups of fluid for every pound lost
Eat at least 5 servings of fruits and vegetables
Lots of vitamins and minerals with few calories
More fiber so you feel full
Portion size – palm of girl’s hand
Eat more whole grain breads and cereals
Won’t cause weight gain if don’t eat too much
Depending on body size, will need 6-11 servings
Portion size – the palm of a girl’s hand
Get enough protein but not too much
Get protein from lean meat, fish and poultry
Portion size – palm of girl’s hand
Protein also comes from dairy foods, dried beans and peas, peanut butter, nuts, seeds, soy foods
Watch the junk
Limit low nutrient foods with lots of fat, sugar and sodium
Make fast food a special occasion
– choose grilled or broiled meat, fish or poultry
– choose side salads, baked potatoes
– choose milk, water or juice
To summarize
Everyone grows at their own rate
Diet is a 4-letter word The goal is being fit at a
healthy weight Drink enough of the right
kind of fluids
Eat at least 5 servings of fruits and vegetables
Eat more whole grain breads and cereals
Don’t overeat protein Watch the junk
Developed By
Connie Crawley, MS, RD, LD
The University of Georgia Extension Service Nutrition and Health Specialist