Nutritional Needs of Adolescents - MAPEH 7
Nutritional Needs of Adolescents - MAPEH 7
Nutritional Needs of Adolescents - MAPEH 7
Needs of
Adolescents
the growth spurt during
adolescence creates increased
demand for energy & nutrients
calcium
iron
protein
energy foods
Good dietary guidance has three
important elements:
pyramids
plates
real food
provides iron & protein
2-3 servings which gives you strong
muscles
Calcium – builds strong
3-4 servings (milk, yogurt & cheese) teeth & bones
Fiber & vitamin A
3-5 servings
Excellent source of
2-4 servings vitamin C and fiber
Gives energy
because it contain
carbohydrates
6-11
For you to grow & develop to the
fullest & to improve your nutritional
status, it is important to follow
healthy eating guidelines such as:
Eat a variety of foods daily.
Maintain a healthy weight.
Eat foods that are low in fat, saturated fat
& cholesterol to lower the risk of heart
diseases avoid too much cholesterol in
your diet.
Consume milk, milk products & other calcium-
rich foods, such as small fish & dark green leafy
vegetables daily.
Eat plenty of vegetables, fruits, root crops &
grain products.
Use sugar in moderation.
Eat clean & safe food, cook food in
edible/cooking oil.
Use iodized salt but avoid excessive intake of
salty foods. Too much salt in the diet may
increase the risk of having high blood pressure.
IMPORTANCE OF
NUTRITION AMONG
ADOLESCENTS
CALCIUM
for bone development
needed for the regulation of vital body
functions, such as blood clotting, heart
muscle contraction & relaxation,
transmission of nerve impulse &
activation of some enzymes
you can get calcium from dairy products,
leafy vegetables & tofu
not getting enough calcium will develop
to osteoporosis in later life
IRON
important for proper functioning of cells
& for resistance to infection
boys 13-15 years of age need 20
milligrams while girls need 21 milligrams
daily
to improve the absorption of iron from
plant, eat fruits & drink fruit juices that
contain vitamin C
not enough iron in the body can cause
anemia
PROTEIN
body building food
necessary for the growth & development
of your body, especially your bones &
muscles
helps the body makes enzymes,
antibodies & hormones
boys ages 13-15 need 71grams of protein
daily while girls need 63grams
can be found on animal products, such
as meat, fish, poultry, eggs, milk, cheese
& soybeans
CARBOHYDRATES
energy giving food
are the starches & sugar found primarily in
bread, cereals & in fruits & vegetables
boys, ages 13-14 need 2800 kilocalories if
weighing 50kls. while 2250 kilocalories are
needed for girls weighing 49kls.
are converted by your body to glucose (a
simple sugar that is your body’s main source
of energy
too much carbohydrates
raises your blood glucose
thus the disease called
diabetes
FIBER
roughage, indigestible complex carbohydrates
found in the tough parts of vegetables, fruits &
whole grains
helps move waste through the digestive system
prevents constipation & other intestinal
problems & reduces your risk of heart diseases
to stay healthy you have to eat 20-35 grams of
fiber daily
NUTRITIONAL NEEDS
DURING EXERCISE
teenagers/athletes who engage in vigorous
physical activities should take into
consideration certain dietary precautions to
ensure good health
Drink enough water. (avoid drinks with high sugar
content to avoid delay in stomach emptying)
KILOCALORIES or CALORIES
are units of heat that measure the energy used by the
body & the energy that foods supply to the body.
2. Moderation is key
it means eating only as much food as your body needs
3. It’s not just what you eat, it’s how you eat
it is also about how you think about food