Nutrition and You

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What to eat?
Ili Aisyah Binti Kadir Mohideen

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Nutritional requirements
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Growth and development are rapid. Onset of mature - characterised by a spurt in physical growth (height and weight). Considerable gain in muscle and bone mass. Changes in body composition, e.g. increased deposition of fat in girls. Energy and nutrient requirements at their highest.

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 off sick.

Dietary recommendations
Teenagers should consume a variety of foods from each of the four main food Bread, rice, potatoes, Fruit and vegetables groups: pasta and other starchy (33%)
foods (33%)

Meat, fish, eggs, beans and other non-dairy sources of protein (12%)

Milk and dairy foods (15%)

Macronutrients
- average intakes (Scottish NDNS and Survey of Sugar Intake data)
Macronutrient Recommended Boys average Girls average intake intake intake (% food energy) (% food energy) (% food energy) 35% 11% 50% 11% 35.4% 14.2% 51.6% 16.7% 35.9% 14.3% 51.1% 16.4%

Fat of which saturates Carbohydrate of which added sugars (NMES)

Micronutrients

Vitamin

Boys Girls Boys Girls 11-14 yrs 11-14 yrs 15-18 yrs 15-18 yrs 8% 6% 1% 20% 22% 3% 13% 6% 0% 12% 21% 4%

Vitamin A Riboflavin (B2) Folate

Source: National Diet and Nutrition Survey 2003

Micronutrients

Mineral

Boys Girls Boys Girls 11-14 yrs 11-14 yrs 15-18 yrs 15-18 yrs 3% 13% 28% 10% 14% 44% 24% 51% 19% 37% 3% 9% 11% 15% 9% 48% 19% 53% 38% 10%

Iron Calcium Magnesium Potassium Zinc

Source: National Diet and Nutrition Survey 2003

Vegetables
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Vary your veggies.

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Eat more dark green veggies Eat more orange veggies Eat more dried beans and peas When possible choose fresh, frozen, or no salt added canned vegetables.

Eat the Rainbow

Color
Red

Foods

Phytochemicals

Health Benefits
Protects against heart disease and certain cancers. Aids in memory and urinary tract function.

Strawberries, raspberries, Anthocyanidins, red apples, blood oranges, flavonols, flavones, cherries, red pears, proanthocyanidins, pomegranates, watermelon, Lycopene, red pepper, radishes, red ellagic acid, potatoes, rhubarb, resveratrol tomatoes Yellow apples, citrus fruits, peaches, apricots, carrots, sweet potatoes, butternut squash, summer and winter squash, yellow pears, pumpkin, yellow tomatoes, cantaloupe, lemon, mangoes, papaya, pineapple, tangerines Flavonols, Flavonones, Alpha-Carotene, Beta-Carotene, Zeaxanthin

Yellow/ orange

Protects against heart disease and certain cancers. Boosts immune system.

Eat the Rainbow

Color
Green

Foods

Phytochemicals

Health Benefits
Reduces risk of certain cancers. Improves vision and helps build bones and teeth.

Lettuce, kiwis, broccoli, green Chlorophyll, flavones, pears, green grapes, green flavonanones, flavonols, beans, avocados, honeydew, Beta-carotene, lutein, limes, green peppers, peas, zeaxathin, indoles, spinach, cucumbers, zucchini, isothiocyanates, Brussel sprouts, artichokes organosulfur compounds

Blue/purple

Plums, blueberries, Flavonols, blackberries, black currants, anthocyanidins, purple grapes, eggplant, proanthocyanidins, raisins, purple cabbage Ellagic acid, resveratrol Cauliflower, onions, garlic, Flavonols, flavonanones, bananas, white peaches, indoles, isocyanates, white nectarines, mushrooms, organosulfur compounds potatoes, shallots, white corn, soy products

Reduces risk of certain cancers. Helps memory and reduces free radical damage during aging process. Protects against heart disease and certain types of cancer. May reduce cholesterol levels.

White

Fruits
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Focus on fruits
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Eat a variety of fruits Choose fresh, frozen, canned, or dried fruit Go easy on fruit juices (limit to 4 ounces for children, 8 ounces for adults per day)

Essential Nutrients
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Proteins Fats Carbohydrates Vitamins Minerals Water

What we eat?
Nur Diyana Bt Jamaluddin 024326

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Proteins: The Basis of Body Structure

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Required for building and repair of body tissues (including muscle) Protein is a source of energy Protein helps keep skin, hair, and nails healthy We need enough protein for overall good health

Sources of Protein

Meat, fish, poultry, eggs, milk, cheese, and soy

Plants, including legumes, grains, and nuts

Fats: Essential in Small Amounts

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Supply energy and help body function Keeps the body warm and protects organs Helps us absorb vitamins Adds flavor, texture to foods Helps us feel full

Types and Sources of Fats

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Saturated fat Monounsaturated fat Polyunsaturated fat Trans Fat

Fats and Health

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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!

Fats and Health

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Less Healthy = Butter, fried foods, skin on meat, fattier cuts of meat

Remember: You dont have to cut out these foods complete, just eat them less often!

Carbohydrates: An Ideal Source of Energy

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Give us quick energy Help our brain function Bodys preferred fuel source Broken down and stored during digestion

Carbohydrates
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Choose foods that grow from the ground or you pick off the tree
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More whole grains, fruits, vegetables, and legumes

Eat these foods as close to their natural form Limit intake of added sugars

Vitamins:
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Our body needs vitamins to function properly Vitamins help protect us from disease and inflammation The healthier we eat, the more vitamins we get!

Minerals:
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They help to keep our bone structure strong. They keep our heart beating strong
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Found in: Meats, dairy, grains, fruits and vegetables

Water: A Vital Component

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Human body is composed of about 60% water; you can live only a few days without water You get water from foods you eat and of course, the water you drink.

Additional to eat?
Umrah bt Rodzi 024249

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Other Substances in Food: Fiber

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Dietary fiber cleans out our digestive system Keeps our colon healthy! Fiber occurs naturally in fruits, veggies, and whole grains.

Types of Fiber
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Soluble (viscous) fiber good for heart health Insoluble fiber cleans the pipes Aim for 25g fiber daily

What about salt?

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)
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Teenagers and iron

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Teenagers have increased iron requirements. Girls need more iron than boys to replace menstrual losses Low iron intakes (< LRNI) in 44% of girls (11-14 years) and 48% of girls (15-18 years). 9% of girls (15-18 years) were found to have poor iron status (Hb < 12g/dl). Lack of iron leads to an increased risk of iron deficiency anaemia and associated health consequences. Teenagers who follow a vegetarian diet or restrict food intake (e.g. to lose weight) particularly at risk.

Iron absorption
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Good sources: meat (especially lean red meat), liver and offal, green leafy vegetables, pulses (beans, lentils), dried fruit, nuts and seeds, bread and fortified breakfast cereals. Iron from meat sources is readily absorbed by the body.

Teenagers and calcium

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Teenagers have high calcium requirements. Around 50% of the adult skeleton is formed during the teenage years (RNI - boys 1000 mg/day, girls 800 mg/day). Low calcium intakes (< LRNI) found in 24% of 11-14 year-old girls and 19% of 15-18 year-old girls. A lack of calcium may have consequences for future bone health e.g. increased risk of osteoporosis.

Teenagers and energy balance

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Levels of overweight and obesity are increasing: 35% of teenagers (12-15 years) are classified as overweight or obese (Scottish Health Survey 2009). Teenagers, especially girls, often try to control their weight by adopting very low energy diets or smoking. Restricted diets may lead to nutrient deficiencies and other health consequences. Teenagers of unhealthy weight may need guidance on lifestyle changes to help them achieve a healthy weight.

Teenagers physical activity

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Physical activity through life is important for maintaining energy balance and overall health. At least 60 mins of moderate-intensity physical activity each day is recommended. Include activities that improve bone health, muscle strength and flexibility at least twice per week. 68% of boys and 41% of girls (13-15 year-olds) achieve the recommended 60 mins per day (Scottish Health Survey 2005).

Eating Disorder
Nor Farhana Binti Abdul Click to edit subtitle style Hadi

Eating disorders
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Defined as: an eating pattern that becomes harmful to health. Can affect anyone but most likely young women. It is estimated that there are 1 million people affected in the UK, with the majority being 12 to 25 year-old women. Trigger is multi-factorial and often linked to emotions. New evidence to suggest genetic makeup may have a small impact.

Anorexia Nervosa
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Defined as: the refusal to eat enough to maintain a normal body weight. Sufferers have the impression that they are overweight and often picture themselves as being fat even though they are already underweight.

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 or weight; l denial of the existence of a problem; l changes in personality and mood swings; l becoming aware of an inner voice that challenges views on eating and exercise.

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.

Bulimia Nervosa
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Sufferers are obsessed with the fear of gaining weight and undergo a recurring pattern of binge eating, which is usually followed by self-induced vomiting. People with bulimia often feel a lack of selfcontrol and have an excessive concern with their body weight and shape.

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;

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 secretly hoarded.
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Other eating disorders

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Binge Eating Disorder (BED); complusive overeating; eating disorders in sport; Orthorexic; Drunkorexic.

Dietary Improvements Needed

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More fruit and vegetables, pulses, wholegrain foods.

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More milk and diary foods.

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More iron-rich foods.

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More oily fish.

Less foods high in saturated fat and added sugars.

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Less salt.

Diet Interaction
Hunaidah Binti Ramli

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Eating breakfast
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Starting each day with breakfast will supply energy to the brain & body. Eating breakfast leads to improved energy and concentration levels throughout the morning. Breakfast consumption may improve cognitive function related to

Fluids and hydration

Even mild dehydration (1-2%) can lead to headaches, irritability and loss of concentration. This level is not enough to cause feelings of thirst. The recommendation is to drink 6-8 glasses/day (1.2 litres) to prevent dehydration. People need to drink more when the weather is hot or when they have been active. All drinks count in terms of fluid intake but those without sugar are best between meals.

Diet and IQ
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Brain health depends on optimal intakes of nutrients from the diet. Much speculation about the importance of long chain omega-3 fatty acids to behavioural and cognitive development, including IQ. Supplementation studies show the best outcome observed in children with learning disabilities. Current recommendation is one portion of oily fish (140g) per week.

Diet and mood/behaviour

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There are a number of foods that have a pharmacological effect in the body which affects mood:

* caffeine; * vaso-active amines, such as histamine; * tryptophan and serotonin.

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Final Thoughts
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Eating a healthy diet means having variety, moderation, proportionality, and balance in your food choices (and your lifestyle)! This is possible to achieve in the real world, but it takes knowledge, planning, and consistency! The benefits of eating right and exercising will pay of now and for years to come!

Thank you for listening!

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