1. 2011 Meals on Wheels Interns

2. Puberty
 Puberty
 Rapid growth and development
 Child to adult
 Sexual reproduction
 Hormones
 Estrogen
 Progesterone
 Testosterone

3. Puberty
 Increase height  Increase in weight and
 Increase in weight height
 Peak = 12.5 yrs  > 15 lbs after height
stops
 18.3lbs/year
 Slows during menarche  Transformation
 Physiologic
 40-50% of adult weight
and height during  Psychological
adolescence  Cognitive
 Emotional health
 Independence

4. Bone Mass
 Half during adolescence  Protein
 By 18 yrs, 90% bone  Phosphorous
formed  Iron intake
 Factors that affect bone
mass
 Genes
 Weight bearing exercise
 Calcium
 Vitamin D

5. Iron
 Increased needs  Good sources
 Increase in muscle mass  Meat, poultry, seafood
 Greater blood supply  Legumes
 Higher needs due to loss of iron  Enriched grain products
 Menstrual flow  Dark leafy greens
 RDA  Spinach
 14-18yr Female (15mg/day)  3oz hamburger- 2.5 mg
 14-18yr Male (11mg/day)  Baked refried beans- 2-3mg
 Deficiency  Vegetarians
 Anemia  Dried beans
 Headache  Dried fruit
 Fatigue  Fortified breads/cereals
 Behavioral disturbances
 Decreased attention span
 Impaired immune system

6. Protein (4 kcals/gram)
 Made up of amino acids  RDA
 20 different amino acids  40-50 grams
 9 essential amino acids  Can vary on age, gender,
 Help body repair cells athlete
 Make new cells  Examples
 Tuna
 Growth and development
 Meat
 Muscles
 Poultry
 Hair and nails
 Beans
 Immunity
 Nuts/seeds
 Carry oxygen in blood
 Vegetarian
 Beans
 Whole grains
 Soy products

7. Carbohydrates (4 kcals/gram)
 Plant based foods  Better Choices
 Sugars  Whole grains
 Starches  Breads
 Pasta
 Breads
 Beans
 Potatoes
 Fiber rich vegetables
 Fiber  Dairy
 Source of energy  Limited
 Used immediately
 Added sugars
 Stored
 Refined grains
 Stay away from white!

8. Fats (9 kcals/gram)
 Essential  Insulate
 Physiologic functioning  Body temp
 Stored  Digestion, absorption, and
 Heart transport
 Liver  Vitamins
 Kidneys  Phytochemicals
 Muscle
 Slows digestion
 Hold organs/nerves in
position  Texture
 Protect against traumatic  Immunity
injury/shock  12% essential body
 Protect against mechanical fat/females
pressure  Ideal- 21-33%

9. Good vs Bad Fat
Good Not As Good
 Unsaturated  Saturated
 Increase cholesterol
 Polyunsaturated  Meats
 Junk food
 Monounsaturated
 Potato chips
 Lower cholesterol  Cookies
 Increase risk of Type 2 Diabetes,
 Keeps body healthy cardiovascular disease, stroke
 Nuts  VERY BAD!
 Trans Fat
 Seeds
 Man made
 Some vegetables  Increases shelf life
 Add texture
 Oils  Raise cholesterol
 Atherosclerosis

10. Food Pyramid vs MyPyramid

11. MyPyramid vs. Food Pyramid
MyPyramid  Fruits
 2 cups
 National reference for dietary
intake  Dairy
 3 cups
 13 yr old
 Protein
 Approximately
 5.5 ounces
 2000 calories/day *
 6 tsp oil
 Grains: 6 oz.
 < 260 discretionary calories
 Aim for 3oz whole grains
 Calories left over after
 Vegetables meeting nutrient
 2.5 cups requirements
 Consume a wide variety * Based on 13 yr old with average weight and height and
exercise 30-60 minutes/day

12. MyPyramid and MyPlate
 1992 – Food Pyramid  Half of the plate
 Graphical image of the  Vegetables and fruit
USDA’s guidelines  Smaller portion
 Confusing serving size  Whole grains
 MyPlate gives visual idea  Lean protein
of the 2010 dietary  Fish
guidelines  Skinless poultry
 Proportions  Circular shape
 Split into multiple  Reminder non-fat/low
sections fat dairy foods

13. MyPlate

14. Realistic Plate Example

15. MyPlate
 Important points  Choose red, orange, dark
green vegetables
 Balancing calories
 Tomatoes, sweet potatoes,
 Physical activity broccoli
 Enjoy food, but eat less  Add fruits as main dish or
 Hunger and fullness cues dessert
 Avoid over sized portion  More whole grains instead
 Smaller dishes/glasses or refined
 Increase  Reduce
 Vegetables  High in solid fats
 Fruits  Added sugars
 Whole grains  Salt
 Fat free or 1% dairy products  Drink water!

16. Food Labels
 Required by law
 Total Calories
 Calories from Fat
 Total Fat
 Saturated Fat
 Trans Fat
 Cholesterol
 Sodium
 Carbohydrates
 Sugar
 Dietary Fiber
 Protein
 Vitamin A and C
 Calcium
 Iron

17. Food label
 Nutrition Facts
 Serving size
 Calories
 Calories from Fat
 Grams-Calories
 Fat- 9 kcal
 Protein- 4 kcal
 Carbohydrate- 4 kcal
 Ingredient List
 Descending order

18. Nutrition Facts
 Percentages
 Percent daily values
 How much
 Entire day
 Based on either 2000-2500
calories/day
 Fat, Sugar, Sodium, Cholesterol
 Green
 Vitamins, Mineral, and other
Info
 Blue
 Try to eat less then 100% of Fat,
saturated fat, sodium,
cholesterol

19. Portion vs. Serving
Portion Serving
 A portion is the amount of  A serving is a measured
food that you choose to eat amount of food or drink, such
for a meal or snack. It can be as one slice of bread or one
big or small—you decide. cup (eight ounces) of milk
 For example
 Can of soda
 One portion
 2 ½ servings

20. Over the Years…
 Portion sizes of everything
have grown majorly
 1970’s
 47% Americans were
overweight/obese
 Now
 68% are overweight/obese
 Increase sizes
 Higher calories
 Eat more
 Distort perceptions of
appropriate food quantities
 Sedentary lifestyles

23. Calories in = Calories Out
WORK WORK WORK! Donut = more exercise

24. How do you know correct portion
sizes?
 Think of common
objects
 Baked potato
 Computer mouse
 Meat
 Deck of cards
 Rice
 Tennis ball
 Cheese
 1-inch dice

26. Tips on Eating Out
 Smaller portions  Try grilled, broiled,
 Talk half plate home roasted, or flamed
 Split with friend  Avoid creamier sauces
 Substitute High Fat for
healthy
 Salad, baked potato,
steamed vegetable
 Low Fat
 Avoid breaded, batter-
dipped, fried foods

27. Healthy Snacks for Teens
 Pudding made with skim  Humus and pita bread
 Glass of skim milk  Mozzarella or string cheese
 Teaspoonful of  Frozen yogurt or juice
chocolate/strawberry meals
syrup
 Trail mix
 Warm soft pretzels with
 Baby carrots
mustard/salsa
 Rice crackers
 Apples with Peanut Butter
 Air popped popcorn
 Peeled and sectioned
oranges

28. Mood Foods
 Omega-3 Fatty Acids  Chamomile Tea
 Prevent depression  Sooths headaches
 Fatty fish (salmon)  Relaxes/calm
 Flaxseed
 Relieve restlessness and
 Walnuts
insomnia
 Spinach  Settles stomach
 Rich in minerals
 Chocolate
 Treat
 Polyphenols (mood-
anxiety/depression
lifting)
 Dark chocolate

29. Mood Foods
 Fast Food  Balanced breakfast
 Easy, quick, inexpensive  IMPORTANT!!!!
 Downers  Improves mood/cognitive
 Quick burst of energy ability/memory
 Lethargic  Fiber, nutrients/lean
protein, whole grain, good
 Increase in body tension fats
 Reduce energy  Exercise and Weight
Management
 Fad diets- don’t last
 Slow and steady weight
loss
 Stay off easier
 Improves mood

30. Caffeine
 Stimulates nervous  In moderate doses
system  Increase mental
 More alert alertness
 Energetic  High doses
 Classified as a drug  Anxiety, Headaches,
 Soda, carbonated moods, dizziness
beverages, chocolates,  Harmful
coffee, tea, iced tea  Depression
 Heart palpitations

31. Caffeine
 Addictive  Effects can last up to 6
 Stopped abruptly hours
 Withdrawal  In high amounts
 Headache  Loss of calcium and
 Irritability potassium
 Temporary depression  Sore muscles/delayed
 Muscle aches recovery time
 Regular consumption  Cut down moderately
 Reduce sensitivity  Less then 100mg/day for
 Diuretic teens
 Water loss  Less than 300mg/day for
 Dehydration adults

32. Caffeine
 Plants use caffeine as a  Symptoms
pesticide to keep bugs  Excitement
away  Flushing of face
 Increases stomach acid  Increased urination
 Peptic ulcers  Muscle twitching
 Gastrointestinal reflux  Overdose
disease
 Depression
 Decrease memory and  Delusions
learning patters
 Psychosis
 Impair long term
memory

33. Examples
Drink/Food/Supplement Amt. of Drink/Food Caffeine
Monster 16 oz 160 mg
Rockstar 8 oz 80mg
Excedrin 2 tablets 130 mg
Coffee 5 oz 115mg
5 Hour Energy 2 oz 60mg-100mg

34. Food Habits
 Irregular Meals  Fast Food/ Convenience
 Excessive snacking Foods
 Eating away from home  Vending
machines/school
 Dieting cafeterias
 Meal Skipping  Convenient stores
 Sleeping later  Low in vitamins, minerals,
fiber
 Try to lose weight
 High in added fat,
 Busy lives sweeteners, sodium
 24% teen girls skip  Low in price
breakfast  Taste good

35. Assessments
 Weight
 Height
 BMI
 High risks
 Vegetarianism
 Food allergies
 Caloric restriction
 Iron deficient anemia

36. Physical Activity
 Reduces excessive body  Maintain
weight structure/function
 Enhance body  Strenuous
composition  3x weekly
 Moderate
 Improve blood lipid
 Daily (if possible)
profiles
 Physical activity
 Reduce blood pressure decrease 26%
 Weight bearing exercise  Fluid
 Bone development
 Prevents dehydration

37. Body Image and Eating Disorders

38. “I'm fat. I'm too skinny. I'd be happy if I were taller,
shorter, had curly hair, straight hair, a smaller nose,
bigger muscles, longer legs.”
 Familiar?
 Putting yourself down?
 You are not alone
 Tons of changes
 Body image
 Adjusting
 Self esteem

39. Society Pressures
 Be like celebrity role models
 Negative view
 “Hollywood Ideal”
 Girls are petite and skinny
 Guys athletic and muscular

40. Impact?
 Eating disorders are so common
 1-2 out of 100 students struggle
 Each year
 Thousands develop
 Eating disorders
 Problems with weight, eating or body image
 More than just a diet to lose weight or exercising daily

41. What are eating Disorders?
 Eating Disorder
 Serious illness with serious consequences
 Most common
 Anorexia nervosa
 Bulimia
 Binge eating
 Body image disorders
 Food phobias
 44% teens attempt to lose weight
 62%
 Highest prevalence
 White and Hispanic females

42. What are Eating disorders
 Anorexia  Bulimia
 Fear of gaining  Binge eat (eat as
weight much as
 Distorted view of possible)
their body  Vomit or
 Cant maintain excessive exercise
normal body  Both are
weight dangerous
 Restrict food  PHYSICALLY
intake  MENTALLY!
 Dieting
 Fasting
 Excessive exercise
 Small amount of
food they eat is an
obsession

43. What causes Eating Disorders?
 No one really knows  Anxiety
 Most are 13-17 yrs old  Depression
 Emotional and physical  Trauma
changes  Societal pressures
 Academic pressures  Genetics
 Greater degree of peer
pressure
 Both boys and girls
 Young and old

44. DANGERS!!!
 Health problems
 heart conditions
 Kidney failure
 If weight is <15% then
average height
 Severe malnutrition
 Hair loss
 Loss of menstrual cycles
 Heart failure
 DEATH

45. Getting HELP!
 Reach out  Online Sites
 Teacher  Free sources
 School nurse/counselor  Learn to be comfortable
 Coach at your weight
 Neighbor  Unlearn and relearn
 Doctor behaviors
 Family member  Takes time
 Friend  Be patient
 Trusted Adult

46. Questions?