Teen LivingObjective 7.0-7.03
Fitness ~ the ability to meet the demands of day-to-day life
Benefit ◦ calories burn efficiently ◦ Body well conditioned◦ Toned muscles, strong heart, clear lungs◦ Higher self-esteem
Good nutrition ◦ eat a wide variety of foods ◦ Get enough fiber
Regular exercise Teenagers should get 30 minutes of aerobic
activity 3 times a week Check with doctor before beginning
exercise program Energy = Food measured as calories
Individuals vary◦ Same height may not equal same weight.
Muscle weighs more than fat; bone structure can make a big difference between people
Varies by◦ Age; bone structure; gender◦ Metabolism
Increased by muscle mass Basal metabolism
◦ amount of energy needed to maintain automatic body functions
Maintain by:◦ Eating reasonable portions of nutritious foods
Lower infection resistance Reduce muscle strength Result in malnutrition
15% less than physician recommendation
Eat more calories than required for amount of physical activity
Adults exercise less than teens. If they continue to eat same amount as when they were younger, they will gain weight
15% more than physician recommendation Heart disease; high blood pressure; certain
cancers Comes from lack of physical activity
Develop healthy eating and exercise habits Choose low-fat, nutrient and calorie dense
foods Safe weight loss includes foods from all food
groups Safe weight gain includes eating larger
portions of healthy food
Can be life-threatening Anorexia nervosa: an extreme urge to lose
weight by self-starvation Bulimia: Binge and Purge (Overeat then
regurgitate)
Avoid those that require purchasing special foods
Fad diets promise quick and easy weight loss but rarely deliver
Try replacing fried chicken with broiled chicken as one way to lose weight without radically changing
Choose apples over other fattening foods like candy bars, pudding, or ice cream
7.02 Assess Personal Eating Habits
Foods help maintain family traditions◦ Family barbecues◦ Thanksgiving◦ Easter◦ Christmas
How you eat, when you eat, with whom you eat, what you eat
Remember to count your snacks as part of your total daily servings
Choose low-fat menu items (especially when eating fast food)
Recommended by nutritionists for a healthy diet
Found in:◦ Whole grains cereals◦ Fresh fruits◦ Vegetables
Aids in digestion Dietary Guidelines for Americans
recommend eating foods high in fiber
Vitamin D and leafy, green vegetables (spinach, kale), yogurt, milk, cheese, even chocolate pudding!
Keeps bones and teeth strong
70% of body weight comes from water Nutritionists recommend 6-8 8oz. (servings)
glasses per day Water can come from other sources besides
just drinking◦ Soup◦ Fruits◦ Vegetables
Healthiest choice is Olive Oil We need a minimum amount of fat in our
diet Use fats and sweets sparingly Americans receive MOST of their sugar
intake from…soft drinks Reduce salt by seasoning foods with herbs
and spices
Reduce amount by selecting legumes (beans) for protein once or twice a week, instead of meat or other higher fat items such as cheese
Reduce saturated fats (fats that are solid at room temperature: butter, Crisco and made from animal products) to reduce cholesterol
STOP HERE
Get from citrus fruits like oranges and orange juice
Inadequate supplies of vitamin C can lead to scurvy◦ gradual weakening, pale skin, sunken eyes,
tender gums, muscle pain, loss of teeth, internal bleeding
Fruits and Vegetables are your BEST source
Too many can be dangerous and toxic to the body◦ Vitamin A (fat soluble)
Needed to build red blood cells◦ Get from liver, raisins, iron-fortified cereals
Contain 9 essential amino acids◦ Complete proteins found in meat, fish, poultry
2-3 ounces of meat = deck of cards Meat?
Yes, peanut butter, legumes (beans), and eggs are considered part of the meat (protein) group
Be sure to get professional nutritional counseling before beginning a vegetarian diet
Vegetarians do not eat meat Main concern is getting enough protein Get complete protein in the vegetarian diet
by eating combinations of legumes and grains like black-eyed peas and rice
Often people become vegetarians for ethical reasons, they think it is wrong to kill and eat animals
Found in grains like rice (choose brown for best nutrition), whole wheat breads, oats, macaroni, cereal, etc.
Nutritionists recommend half of daily calories come from complex carbohydrates
Provides extra energy for athletes (runners, swimmers, soccer players)
Teenagers should eat the MOST servings from this food group every day
Provides serving recommendations for each food group
Objectives 7.03Investigate Special Dietary
Needs
Attitudes toward food are established in childhood
Preschoolers should eat regular meals to teach them good eating habits
Adolescents need more protein to build and repair body tissues
Senior Citizens require fewer calories as they get older
Symptoms ◦ Itchy rash, nasal congestion, diarrhea
Many people are allergic to peanuts, seafood, iodine (found in seafood and salt), eggs, and wheat or glutens
Carefully read food labels if you have allergies
Symptoms◦ Gas, bloating, abdominal pain, diarrhea
milk, ice cream
Eating fresh fruits and vegetables can reduce risk of developing some types of cancer
Eating high-calcium foods can help you avoid the brittle bones of osteoporosis (porous bones)
Can lead to heart disease
High Blood Pressure (Hypertension)
Reduce sodium (salt)
Inability to used carbohydrates (carbohydrates turn to sugar)
Dehydration Avoid by drinking water
Eat three to four hours before competition to give the meal time to digest.
Should eat foods high in folic acid (fortified breakfast cereals, dried beans, leafy green vegetables and orange juice) to reduce the risk of certain birth defects in unborn babies
It’s better to start getting more folic acid 2-3 months before becoming pregnant
Increase intake of minerals and vitamins