Goals for Eating Well, Living Well Fruit/Vegetable servings per day (rainbow of colors) Dairy/Calcium-rich foods per day (1300 mg/day) Large servings of water per day Hours of screen time (texting, computer, tv) per day Hour of exercise (can be broken down into smaller segments) per day Sweetened drinks (including sodas, sweet tea and fruit juices) Eat a Protein Breakfast daily: Make sure it includes a good source of protein such as egg whites, turkey bacon, greek yogurt, kashi cereal, protein smoothies. Sleep 8-9 hours per night. Create your o stress redu tio pla that i ludes ti e outs read, liste to usi, da e, lo i g bubbles, doing something creative, and talking to a trusted adult. Family Meal time Family meal time is critical to healthy e otio al de elop e t. If your s hedules do t allo di ers together, ake an effort to have breakfast with your teen. Even an evening snack together or sitting with her as she eats, counts. Model healthy body image and eating habits. Its not just what you say but also what you do that counts. What changes are you ready to make? 1. 2. 3. Monitor your hunger: Eat when hungry, when full. Eat slowly, taste and enjoy your food. Copyright 2017 by Adolescent and Young Adult Health and Wellness. All Rights Reserved.
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Recommended Daily Allowance (RDA) Calcium Vitamin D3 Growing Teens 1300 mg 600 iu Adults 1000 mg 600 iu Maximum 500 mg per serving 4000 iu per day Calcium and Vitamin D Bones need calcium for growth and strength. Vitamin D is required to absorb and deposit calcium into growing bones. Vitamin D is also needed for cell growth, immune function and inflammation reduction. Adolescence and young adulthood is the time to invest in bone health with adequate calcium and vitamin D intake. Food Sources Calcium Vitamin D Lactaid/Soy Milk, fortified 8 oz 530 mg 100 iu Milk, fortified 8 oz 300 mg 125 iu Almond Milk 8 oz 300 mg 100 iu Orange Juice, fortified 8 oz 350 mg 140 iu Yogurt 8 oz 300 mg 105 iu Cheese 1 oz 250 mg Almonds, whole 24 70 mg Broccoli, cooked 1 cup 70 mg Salmon, cooked 3 oz 440 iu Calcium Dietary sources are best absorbed Vitamin D 10-15 minutes of sun exposure several times a week (without sunscreen) provides enough Vitamin D for the whole week Supplements Calcium Vitamin D3 Caltrate + D3 600 mg 800 iu Citracel Petite +D3 400 mg 500 iu Adora, Viactiv 500 mg 500 iu Tums 500 mg none Multivitamin Minimal 400-600 iu Supplements (only if needed) Calcium citrate (Caltrate and Citracel) is more easily absorbed than calcium carbonate (Adora, Viactiv, Tums). Physical Activity is essential Bones are living tissue, and just like muscle, they become stronger and thicker with physical activity. Weight-bearing physical activities cause new bone tissue to form, making bones even stronger. Physical activity also makes you better coordinated, which can make you less likely to fall and break a bone. Who is at risk of Vitamin D insufficiency or deficiency? Limited sun exposure Vegans, lactose intolerant Inadequate overall nutrition (very picky eaters, eating disorders) Darker skin tones Crohn s disease and other medical conditions Things that interfere with calcium absorption and bone growth Caffeine Carbonated Beverages Cigarettes Alcohol
Fiber RDA Fiber (grams) Fiber has been shown to have a wide range of health advantages. Foods that are high in fiber can help in the treatment of Female 21-25 grams Male 30-38 grams constipation, hemorrhoids and irritable bowel syndrome. Dietary fiber helps lower your cholesterol. It reduces your risk of coronary heart disease, type 2 diabetes and certain types of cancer. Eating fiber-rich foods aids in digestion, the absorption of nutrients and helps you to feel fuller longer after a meal (which helps curb overeating and thus weight gain). Foods Rich in Fiber Fiber (grams) Sweet potato 1 med 5 Vegetables Green peas ½ cup 4.5 Broccoli 1 cup 4 Spinach ½ cup 3.5 Fruit Pear, with skin 1 med 5.5 Apple, with skin 1 med 4.5 Raspberries, blackberries ½ cup 4 Prunes ½ cup 4 Oranges 1 med 3 Strawberries ½ cup 1.5 Fruits and Vegetables Choose at least 7 fresh fruits and vegetables per day (or 2 cups of fruit and 2 ½ cups of vegetables per day). Eat whole fruits instead of drinking fruit juices. Grains Beans Whole wheat spaghetti, cooked 1 cup 6.5 Brown rice, cooked 1 cup 3.5 Popcorn, air-popped 3 cups 3.5 Oat bran muffin 1 med 5 100% whole wheat bread 1 slice 2 Mini-Wheats cereal 1 cup 6 Oatmeal, cooked 1 cup 4 Beans, cooked -black, kidney, pinto ½ cup 8 Beans, cooked lima, white ½ cup 6 Whole Grains Choose at least 3 whole grains per day such as breads, cereals and crackers (with at least 5 grams of fiber per serving.) Nuts Almonds 1 oz 3.5 Pistachios, pecans 1 oz 3 Start slowly. When you first add fiber to your diet you may notice bloating, cramping or gas. Increase your consumption of fiberrich foods slowly, by adding one serving to each meal until you reach your goal. Choose a variety of food options. Drink more fluids. Be sure to drink more fluids when you increase the amount of fiber you eat. Liquids help your body digest fiber. Try to drink 8 glasses of water or low-calorie beverages every day. Avoid carbonated beverages. Foods that contain very little fiber White bread, pasta, white rice Chicken, beef, cheese Cucumber, grapes Peanuts, walnuts Copyright 2015 by Girls to Women Health and Wellness. All Rights Reserved.
RDA Iron (mg) Age Female Male 9-13 8 mg 8 mg 14-18 15 mg 11 mg 19+ 18 mg 8 mg How to Increase Iron in Your Diet Iron is vital for making healthy red blood cells. Inadequate red blood cells is called anemia and is associated with fatigue and dizziness. Low ferritin (iron stores) can cause health problems even without anemia. People at risk of insufficient or deficient ferritin/iron include: those with inadequate dietary intake (or very picky eaters), vegan diet, heavy periods, celiac disease and other chronic medical conditions. Foods Rich in Iron Grains Iron (mg) Total (cereal) ¾ cup 18 Mini-Wheats (cereal) 1 cup 18 Cream of Wheat ½ cup 8 Other fortified cereals ¾ cup 5-8 Protein Fruit Pork 4 oz 5 Beef 4 oz 4 Scallops 4 oz 4 Chicken 4 oz 2 Eggs 2 2 Beans, cooked -red, kidney, pinto 1 cup 5 Beans, cooked - lentils 1 cup 3 Nuts - almonds, peanuts, walnuts 4 oz 3 Peanut butter 4 TBS 2 Figs 5 med 3 Raisins ½ cup 2.5 Dried peaches ¼ cup 2 Watermelon 2 cups 1 Vegetables Spinach, cooked ½ cup 5 Foods with Very Little Iron Whole wheat bread and tortillas Most fruits and vegetables except as noted Milk and other dairy products (cheese, yogurt, ice cream) Iron from plant foods is not well-absorbed The iron in meat, fish and eggs is easily absorbed and utilized by the body. Plant and vegetables sources of iron are best eaten with vitamin C to enhance the absorption. Vegan/vegetarians need to consume twice as much iron to meet their daily requirement because it is harder to absorb plant-based iron. 16980 DALLAS PARKWAY, SUITE 204 DALLAS, TEXAS 75248 PHONE 972-733-6565 FAX 972-733-6564