Staying Physically Healthy During - PowerPoint Presentation

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Staying Physically Healthy During

AdolescenceSlide2

The Importance of Proper Nutrition

The teen years are a time of rapid growth.

Adolescents need extra nutrients to support bone growth, hormonal changes, and organ and tissue development, including the brain. The two main nutrients of concern for teenagers are calcium and iron.Slide3

The Importance of Calcium

Calcium is important for bone growth.

If teens optimize their bone health, they have a decreased risk of teen fractures, and of developing osteoporosis during adulthood.

When you have osteoporosis, your bones are weak and thin from a loss of calcium.Teens should follow Canada's Food Guide for Healthy Eating's recommendation of 3 to 4 servings of milk products per day in order to meet their daily requirements and support their bone growth.Calcium can also be found in certain leafy greens, seafood, legumes, and fruit.

Many foods and drinks are also fortified with calcium.Slide4

The Importance of Iron

Iron is another important nutrient for teenagers.

Females need iron when they start menstruating.This helps to make up for the iron lost due to blood loss.

Males need iron as they gain lean body mass. This helps their bodies keep up with their rapid growth.Slide5

The Importance of Maintaining Healthy Eating Habits

Along

with physical changes, teens become more independent as they grow. Dietary options are one of the first decisions teens start making on their own.

However, some teens tend to make poor food choices. Overall, teens fail to meet their daily recommended food servings from the four food groups in Canada's Food Guide. Slide6

Common (Poor) Eating Habits

Skipping Breakfast

Breakfast is an important meal of the day, as it helps to ensure daily nutrient needs are being met. It also improves school performance and helps maintain a healthy weight. More than half of male teens and more than two-thirds of female teens do not eat breakfast on a regular basis.Slide7

Common (Poor) Eating Habits

Increased Food from “Other” Food Groups

This category includes foods such as fats and oils, soft drinks, snack foods, and desserts. People should eat the least amount of servings from this group. However, about 27% to 33% of energy intake for teens is from the “other” food group. This is of concern as these foods are often high in fat and calories and low in vitamins and minerals.Slide8

Common (Poor) Eating Habits

Increased Eating Outside the Home

Since eating outside the home has increased, the concern is that the majority of foods consumed in restaurants are considered to be

“fast food”. Fast foods are generally high in fat and calories. In fact, there has been an increased consumption of pizza, cheese burgers, and salty snacks with teens, mostly due to eating out, which has a negative impact on their overall health.https://www.youtube.com/watch?v=VhfOC-mYM7sSlide9

Common (Poor) Eating Habits

Increased Soft Drink Consumption

A study looking at American youths aged 6 to 17 found soft drink consumption increased from 37% in 1978 to 56% in 1998. The increase in soft drink consumption could be attributed to the increase in restaurant eating. Slide10

Tips for Eating Healthier

Start by following Canada's Food Guide for Healthy Eating.

Enjoy a variety of foods from each of the 4 food groups.Increase your intake of whole grains, vegetables, and fruits.Choose lower-fat milk products, leaner meats, and other low fat foods.

Eat 3 meals every day, and enjoy low fat snacks between meals.Choose healthy snacks such as vegetables and fruits, or baked instead of fried snacks.Drink low fat milk or water instead of soft drinks, sugary juices, or sports drinks.Eat fast food and processed foods less often.Eat when you're hungry; stop when you're full.Don't overeat; pay attention to portion sizes.Slide11

The Importance of Physical Activity

Regular exercise is important to teenagers because it helps maintain their physical and mental health.

Teens should strive for at least 60 minutes of moderate to vigorous physical activity daily, aiming to spend less time being sedentary and more time being

active.If teenagers can discover physical activities they enjoy, they are more likely to exercise on a regular basis, and continue exercising into adulthood. Slide12

Rewards of Physical Activity

Exercise benefits every part of the body, including the mind.

Exercising causes the body to produce endorphins – chemicals that can help a person to feel more peaceful and happy.

Exercise can help some people sleep better. Exercise can also help some people who have mild depression and low self-esteem. Exercise can give people a real sense of accomplishment and pride at having achieved a certain goal.Slide13

Rewards of Physical Activity

Exercise

helps people lose weight and lower the risk of some diseases.Exercising to maintain a healthy weight decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.Slide14

Rewards of Physical Activity

Exercise can help a person age well.

This may not seem important now, but your body will thank you later.

Women are especially prone to osteoporosis as they get older. Studies have found that weight-bearing exercise — like jumping, running, or brisk walking — can help girls (and guys!) keep their bones strong.