Children, Adolescents and Teen Athlete

Children, Adolescents and Teen Athlete

General Nutritional Needs Across the Life Cycle Many health problems are linked to Nutrition It would be wise to know and follow the guidelines of the Food Pyramid and the Dietary Guidelines. Good nutrition Helps the body resist disease Helps decrease recuperation time Supplies the body energy

Many health problems are linked to Nutrition It would be wise to know and follow the guidelines of the Food Pyramid and the Dietary Guidelines. Good nutrition Helps the body resist disease Helps decrease recuperation time Supplies the body energy

3. Proper amounts of Fiber in the diet is directly linked to preventing many health problems.

Children: 1. Follow recommended number of servings and serving sizes for children. 2. Serving sizes/portions for children are smaller than adults. Children under age 4 serving size is usually 2/3 s of a regular serving. Generally, offer children 1 tablespoon of a variety of foods per year of age.

3. Children need a variety of nutrient dense foods in small amount, frequently. 4. Expose children to new foods one at a time, not all at once. 5. Children s taste buds are very sensitive. 6. Avoid sweet foods as smacks. Schedule snacks 1 ½ to 2 hours before meals.

7. Make foods interesting and inviting for children: color, texture, size, shape and temperature. 8. Note: The eating habits and attitudes of children usually do not change in adulthood. 9. Encourage eating a variety of foods from the five food groups.

10. Encourage the consumption of nutrient dense foods such as milk, meat, whole grains, fruits, and vegetables. Do not restrict nutrientdense foods just because they contain some fat. 11. Parents should urge kids to eat a good breakfast. Include low fat milk, or yogurt, high fiber bread or cereal, protein from peanut butter, cheese, lean meat, fruit or 100% fruit juice.

12. Be careful with soft drinks. Caffeine can dull appetite and may lead to excluding more nutrition foods. 13. Children who drink too much juice risk gaining weight and losing their appetite for milk which provides protein, calcium, and other vital nutrients. 14. Children under 2 should drink whole milk; children over 2 should drink 1%.

15. Recommended dietary fiber is 8 grams per day for 3 year old children to 23 grams per day by 18. Get this by eating lots of fruits & vegetables and high fiber cereals and breads. 16. Diets for healthy children should foremost provide adequate energy and nutrients to support optimal growth and development.

Adolescents: 1. This is a time of great activity and rapid growth. 2. Teenagers need a variety of nutritious foods throughout the day. Follow the recommended number of servings from the Food Pyramid. 3. Avoid high sugar and fat snack foods. 4. Monitor amount of caffeine and carbonated drinks.

5. Nutritional habits originating in adolescence often persist into adulthood. 6. Remember that fast food meals usually contain more fat and sodium than homecooked meals.

7. Most common pitfalls in the teen diet: Too much fats and oils, salt and caffeine. Too many sweets Too few fruits and vegetables Too little fiber Not enough iron Skipping breakfast and/or lunch Eating the wrong breakfast foods

8. You can t lead a high-energy life on a low energy diet!!!

Teen Athletes 1. Carbohydrates, fats, and proteins all contribute to stored nutrients that help produce energy. 2. Muscles are build by exercise and NOT by protein. 3. High energy output requires more nutrient dense foods. \ 4. Meals should be eaten 3-5 hours before an athletic event.

5. Water is essential! This nutrient should be replaced quickly after participating in athletic activities. 2 cups of water for every pound lost is recommended. 6. Potassium replacement is recommended by eating (1) dried fruit,(2) low fat milk, (3) most fruits and vegetables rather than by taking tablets.

Adult Nutritional Facts: Adults Metabolism slows down; generally total food intake needs to be reduced. Sedentary lifestyle creates a greater need for daily exercise. Exercise is an important component to balancing food intake and output.

Aging Facts: Aging adults have less sensitive taste buds. Also, they are less sensitive to smells. Because they are less active they need (1) less fat, salt, and calories in their diet, and (2) more nutrientdense foods. Some form of daily exercise is still important. Various physical and mental challenges may limit ability to purchase and prepare foods.

Aging Facts: Elderly who live alone have a harder time eating a variety of nutritious foods. Malnutrition is a concern. Many health concerns and diseases incident to aging effect eating habits and food choices. Food assistance programs are available to help feed the elderly.