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AP VISION 2007
Nutrition:
ADOLESCENT FRIENDLY SCHOOL INITIATIVE
AP VISION 2007
Deposition of muscles in boys You gain 25% of (50%) adult height, 50% of Deposition of fat in girls adult weight and 40% of adult bone Preparation for future healthy mother and father mass during
adolescence.
AP VISION 2007
Healthy Diet:
ADOLESCENT FRIENDLY SCHOOL INITIATIVE
Obesity/under-nutrition Hypertension/heart disease Type-2 Diabetes Mellitus Osteoporosis/Dental caries Anemia Vitamins and Mineral deficiencies Cancer
AP VISION 2007
Healthy Diet:
ADOLESCENT FRIENDLY SCHOOL INITIATIVE
Actual need varies with physical activity Physically active people have higher energy needs If you have low physical activity then you can become obese even with low intake. Therefore, Energy intake should balance energy expenditure.
AP VISION 2007
Milk
Meat
Vegetables
Fruits
AP VISION 2007
Healthy Diet:
Food intake
Carbohydrates e.g. Rice, Chapati Protein-based e.g. Milk, Egg, Dal and Meat.
AP VISION 2007
CARBOHYDRATES
ADOLESCENT FRIENDLY SCHOOL INITIATIVE
FATS
Source of essential fatty acids. Unsaturated fat recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat. Saturated fats increase cholesterol levels.
Major and immediate source of energy. Complex carbohydrates recommended High-sugar foods not preferred. Grains, cereals, fresh fruits, vegetables
PROTEINS
Daily requirements Boys = 0.29-0.32 g/cm height Girls = 0.27-0.29 g/cm height 0.8 1.2 g/kg bodyweight High intensity athletes = 1.21.8 g/kg Pulses, lentils, soya, dairy products and animal food products.
AP VISION 2007
Increased need during adolescence Needs met by a well-balanced diet Vitamin D Thiamin Riboflavin Niacin Vitamin B 12 Vitamin C Folic acid Sources Fruits, fresh milk, sprouted beans etc.
AP VISION 2007
Iron
ADOLESCENT FRIENDLY SCHOOL INITIATIVE
Anemia is most common nutritional deficiency in adolescents. Increased red cell mass during adolescence. Daily need Boys = 12 mg/d & Girls = 18 mg/d Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.
Calcium
Most bone adolescence. mass acquired during Typical intake of calcium = about 800 mg/ d Daily need = 1300 mg Consumption of soft drinks & caffeine contribute substantially to low calcium intake in adolescents. Bone mass deficiency may is irreversible.
Zinc
Second most abundant trace mineral in the body. (next to iron) Necessary for normal growth. Clinically apparent deficiency rare. Daily need = 15 mg Green leafy vegetables, wheat germ, whole grains meat, cheese, eggs, poultry, liver.
AP VISION 2007
Eating is regulated by hunger and satiety i.e. feeling full Eating should be at regular intervals Choose healthy snacks and food, If you eat healthy and exercise regularly you can occasionally enjoy high fat and high calorie junk foods.
AP VISION 2007
Maintain hygienic habits Eat slowly, chew properly Avoid TV viewing or reading while you eat Small frequent meals Never skip meals, specially breakfast Dont overeat
AP VISION 2007
Yes, and in plenty. Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy. Avoid energy dense snacks like burgers. Empty calories High sugar drinks Aerated drinks interfere with bone density and can damage teeth
AP VISION 2007
High in calorie, fat, sodium and low in fiber which can cause
Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.
Contains preservatives Choose low-calorie and low-fat meals, snacks and desserts Have low fat or skim milk drinks.
AP VISION 2007
Replace the Cheese with Paneer or low-fat cheese Add plenty of vegetables Replace frying with grilling or baking Replace white bread, maida noodles or maida pizza base with whole-grain wheat Have low-fat or skimmed milk based products
AP VISION 2007
Breakfast:
ADOLESCENT FRIENDLY SCHOOL INITIATIVE
Brain Food Improves performance in studies Improves physical activities Does not contribute to overweight Keeps you healthy
AP VISION 2007
PHYSICAL ACTIVITY:
Why is it important ?
AP VISION 2007
PHYSICAL ACTIVITY:
ADOLESCENT FRIENDLY SCHOOL INITIATIVE
Daily Chores: walking, climbing stairs, cycling, household activities, etc. Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness. 30-60 minutes every day Sports: involves competition. It may become an occupation.
AP VISION 2007
PHYSICAL ACTIVITY:
ADOLESCENT FRIENDLY SCHOOL INITIATIVE
Importance
This includes : Cardio-respiratory i.e. Heart & Lung fitness Muscle strength Endurance & flexibility
AP VISION 2007
Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks TVsterol Combine TV watching with physical activity like stationary bicycling, or spot jogging
AP VISION 2007
PHYSICAL ACTIVITY:
Keeping in shape
It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week It is not necessary to exercise continuously Can be divided into 10 -15 minutes of activities several times through the day
AP VISION 2007
Myths
Girls dont need muscle stretching exercises You can become obese if you leave exercise Expensive food and vitamins are needed for good health and machines for exercise Sona-chandi Health drinks
AP VISION 2007
Key points
ADOLESCENT FRIENDLY SCHOOL INITIATIVE
Proper Nutrition & Regular Physical Activity are very important for Growth Prevention of illness Future health
AP VISION 2007